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Geoffrey's blog

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3 Mile Training Run

18 June, 2007 23:52

First run after the half-marathon, and it is time to start cutting those 5k times. I started to do a little bit of speed training in there to liven things up. I'm out to have fun now, but I think I will still do my long runs once a week. It is a great feeling to get out there and run for an hour or two.

Activity

Route:	--	Elev. Avg:	704 ft
Location:	Jenks, OK	Elev. Gain:	+4 ft
Date:	06/18/07	Up/Downhill:	[+177/-173]
Time:	05:13 PM	Difficulty:	2.3 / 5.0

Weather:	Fair
	81F temp; 62% humidity
	83F heat index; winds S 8

Performance

Distance:	3.00 miles
Time:	0:26:55
Speed:	6.7 mph
Pace:	8' 58 /mi	Heart Rate:	157 bpm (Avg)
Calories:	476		173 bpm (Peak)

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 06m	25%	0.73 mi
Zone 4	148 - 167	0h 20m	75%	2.20 mi
Zone 3	130 - 148	0h 03m	11%	0.33 mi
Zone 2	111 - 130	0h 02m	8%	0.17 mi
Zone 1	93 - 111	0h 00m	0%	0.02 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	8' 17	-0' 41	7.2	+0.5	151	-36 ft
2	10' 09	+1' 11	5.9	-0.8	157	-13 ft
3	9' 47	+0' 49	6.1	-0.6	161	+42 ft
end	8' 20	-0' 38	7.2	+0.5	171	+9 ft
Versus average of 8' 58 min/mi: Slower Faster

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z | 10/08/2008, 03:18

Geoffrey's blog

3 Mile Training Run

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