Run 3/6/09

I finally got to run outside, YIPPEE!! It's was Kool and the Gang, however I felt like I was working with half the normal lung capacity. And it probably was with all the coughing I've been doing this week. I couldn't breathe as deeply as I would have liked to. But I didn't feel like I was struggling to catch my breath either. Maybe my music selection had something to do with that. Apparently, I was listening to "a mix of super soulful broken beat, nu jazz, and future soul tracks." I love Philadelphia for the underground music scene. And that's about all I love about the city. Anyway, I have 90 minutes for tomorrow's long run. That works out to about 9mi or so. I'm not 100%, so I just may run easy until I feel like stopping. I'll have to play it by ear. Music: Electric Soul Vol. 2 by DJ Lil' Dave Too bad this selection isn't available for download anymore. But if you're ever in Philly, you may want to catch one of his venues. Brotha puts his thing down. Activity Route: Track Elev. Avg: 36 ft Location: Willingboro, NJ Elev. Gain: +3 ft Date: 03/06/09 Up/Downhill: [+3/-0] Time: 07:33 PM Difficulty: 1.4 / 5.0 Weather: Fair 50 F temp; 60% humidity 50 F heat index; winds Calm Performance Distance: 2.19 miles Time: 0:20:00 Speed: 6.6 mph Pace: 9' 08 /mi Heart Rate: 160 bpm (Avg) Calories: 239 182 bpm (Peak) Notes Cool Down = .44mi 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 01m 5% 0.14 mi Zone 4 160 - 180 0h 14m 73% 1.62 mi Zone 3 140 - 160 0h 01m 7% 0.16 mi Zone 2 120 - 140 0h 03m 16% 0.35 mi Zone 1 100 - 120 0h 00m 1% 0.04 mi (none) out of range 0h 00m 1% 0.03 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 23 +0' 15 6.4 -0.2 145 +3 ft 2 9' 05 -0' 03 6.6 +0.0 174 0 ft end 8' 20 -0' 48 7.2 +0.6 180 0 ft Versus average of 9' 08 min/mile

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