4mi Record

I'm just racking them up this week. There must be something in the air but I ran my fastest 4miler to date. I'm so surprised. It was very unexpected. I've spent a lot of time the past few months not running as much as I should for one reason or another. So the increase in pace with all that going on is just amazing. How I did the last two miles at a sub 10:00 pace is beyond me. Before today, I had run my fastest 4miler back in December. And at the time, I was complaining that I was going too fast. Anyway, I really don't know how I made it through the last mile. Most of it was in the sun. And when it was over, I immediately got hotter. Apparently, the heat index had gone up to 87* by the time I started my cool down walk. So on to food... I got a sweet tooth and made Susan V's coconut chai breakfast cake (well cupcakes in my case) last night. I made my own chai because I have THE BEST chai recipe. It turned out really well and I will definitely make it again. It was quite easy and tasty. But I have tons bananas that need to ripen so maybe I'll make veganized banana crumb muffins again. They were wonderful last time. Music: None (just not in the mood) Morning: Coconut chai breakfast cupcake w/coffee Pineapple strawberry sorbet Afternoon: Pumpkin seed pate sandwich (w/tomato and sweet mustard dressing) Red plum Raw almond cookies Evening: Lasagna leftovers w/garlic toast Vanilla snaps w/chocolate soymilk Pumpkin seed pate sandwich (It's just so tasty I end up licking my fingers so I don't miss anything. I will be making this again pretty soon.) Activity Route: Park Run Elev. Avg: 0 ft Location: Willingboro, NJ Elev. Gain: +0 ft Date: 07/12/08 Up/Downhill: [+0/-0] Time: 10:13 AM Difficulty: 0 / 5.0 Weather: Fair 80 F temp; 71% humidity 83 F heat index; winds Calm Performance Distance: 4.00 miles Time: 0:40:18 Speed: 6.0 mph Pace: 10' 05 /mi Heart Rate: 167 bpm (Avg) Calories: 453 193 bpm (Peak) Notes Cool Down = .27mi Girl Push Ups = 33 Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone 1 93 - 111 0h 00m 0% 0.02 mi 2 111 - 130 0h 01m 4% 0.15 mi 3 130 - 148 0h 03m 7% 0.29 mi 4 148 - 167 0h 10m 24% 0.97 mi 5 167 - 185 0h 19m 48% 1.98 mi (none) out of range 0h 07m 16% 0.70 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 46 +0' 41 5.6 -0.4 140 -- ft 2 10' 03 -0' 02 6.0 +0.0 169 -- ft 3 9' 41 -0' 24 6.2 +0.2 178 -- ft 4 9' 40 -0' 25 6.2 +0.2 188 -- ft end ** ** ** ** 193 ** ft Versus average of 10' 05 min/mile ** Insufficient data to calculate this split

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