Run 2/14/09

Today could have easily been a disaster. For one, I didn't eat well yesterday or today. Before I went out, I had Yerba Mate chai and Trader Joe's version of Honey Nut Cheerios. I threw some peanuts and raisins in a sandwich bag and headed out. Yes, bootleg trail mix would be my fuel. And two, it didn't help that I had to carry my 140+ pound self along with all my burdens. I've had some stuff on my mind and this is the first run that I actually took all of it with me. Running usually clears my mind. But that didn't set in until about 5 miles in. And just when I'm feeling pretty decent, my mp3 player shuts off. There was no way I was going to attempt finishing up with no music. I desperately needed a distraction. So I had to stop for a couple seconds to turn it back on. Next thing I know, I have 8 miles under my belt and just about 1 mile to go. Let me just tell you that the last mile was the worst. Most of it felt like it was uphill. It's hard to have a strong finish when you start mile 9 going uphill. But I did pretty well. I set a goal for a 10:00/mi. And I was afraid I wouldn't meet that goal with the way I started out. But it usually takes me a couple miles to get warmed up anyway. Sometimes the longer I run, the better my overall pace. For example, I ran 5k this week at a pace of 9:36. But I ran 7 miles last week at a pace of 9:27. Anyway, enough about that. To sum it up, I ran 9.15 mile in 90min (9:50 pace) and I'm damn proud of myself. And now, I must eat. I have a serious calorie deficit going on. Enjoy your weekend! Activity Route: Park Run Elev. Avg: 25 ft Location: Willingboro, NJ Elev. Gain: -55 ft Date: 02/14/09 Up/Downhill: [+351/-406] Time: 02:05 PM Difficulty: 2.7 / 5.0 Weather: Mostly Cloudy 41 F temp; 35% humidity 41 F heat index; winds NW 5 Performance Distance: 9.15 miles Time: 1:30:00 Speed: 6.1 mph Pace: 9' 50 /mi Heart Rate: 177 bpm (Avg) Calories: 1026 189 bpm (Peak) Notes Cool Down = .72mi Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 180 - 200 0h 56m 62% 5.76 mi Zone 4 160 - 180 0h 38m 42% 3.85 mi Zone 3 140 - 160 0h 03m 3% 0.29 mi Zone 2 120 - 140 0h 01m 0% 0.08 mi Zone 1 100 - 120 0h 00m 0% 0.02 mi (none) out of range 0h 00m 0% 0.03 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 10 +0' 20 5.9 -0.2 149 -56 ft 2 10' 07 +0' 17 5.9 -0.2 174 +36 ft 3 9' 54 +0' 04 6.1 -0.0 175 -30 ft 4 9' 46 -0' 04 6.1 +0.0 182 +7 ft 5 9' 53 +0' 03 6.1 -0.0 181 +7 ft 6 9' 41 -0' 09 6.2 +0.1 182 -20 ft 7 9' 41 -0' 09 6.2 +0.1 186 +36 ft 8 9' 49 -0' 01 6.1 +0.0 182 -33 ft 9 9' 40 -0' 10 6.2 +0.1 185 +7 ft end 8' 50 -1' 00 6.8 +0.7 183 -9 ft Versus average of 9' 50 min/mile

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