Run 2/28/09

I made it. This week was tiring since I decided to make up two 60min runs from last week. Never again. I really wasn't feeling it when I started. I felt slow, and it felt labored. I told myself to nix the idea of running 75min and just go for 6.25mi. That was the magic number I needed to hit 70mi for the month. That's a lot for me. The most I've run is close to 60mi. Anyway, I started to feel better as I headed into mile 4. And once I hit 6.25mi, I knew I could last the entire time. So I made it, 7.78mi in 75min. I actually felt pretty good. But I definitely need my rest. I have a cold coming on that I need to handle. My throat started getting scratchy a couple days ago. And after the run, I started coughing badly. My chest hurt. So yeah, rest for me. Enough of my rambling. I'm off. Enjoy your weekend. Activity Route: Park Elev. Avg: 26 ft Location: Willingboro, NJ Elev. Gain: -33 ft Date: 02/28/09 Up/Downhill: [+262/-295] Time: 03:28 PM Difficulty: 2.5 / 5.0 Weather: Fair 41 F temp; 39% humidity 41 F heat index; winds NE 8 Performance Distance: 7.78 miles Time: 1:15:00 Speed: 6.2 mph Pace: 9' 38 /mi Heart Rate: 163 bpm (Avg) Calories: 870 178 bpm (Peak) Notes Cool Down = .51mi 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 00m 0% 0.00 mi Zone 4 160 - 180 1h 04m 85% 6.73 mi Zone 3 140 - 160 0h 10m 13% 0.99 mi Zone 2 120 - 140 0h 01m 1% 0.10 mi Zone 1 100 - 120 0h 00m 0% 0.01 mi (none) out of range 0h 01m 1% 0.11 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 04 +0' 26 6.0 -0.2 137 -50 ft 2 9' 59 +0' 21 6.0 -0.2 163 +7 ft 3 9' 45 +0' 07 6.2 -0.1 168 +3 ft 4 9' 31 -0' 07 6.3 +0.1 168 -10 ft 5 9' 33 -0' 05 6.3 +0.1 170 0 ft 6 9' 34 -0' 04 6.3 +0.0 170 -4 ft 7 9' 24 -0' 14 6.4 +0.2 172 +13 ft end 9' 07 -0' 31 6.6 +0.4 173 +6 ft Versus average of 9' 38 min/mile

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