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Geoffrey's blog

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, OKElev. Gain:+4 ft
Date:06/18/07Up/Downhill: [+177/-173]
Time:05:13 PMDifficulty: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 /miHeart Rate:157 bpm (Avg)
Calories:476173 bpm (Peak)
Map
 
Elevation (ft.)
 
Pace (min/mile)
 
Heart Rate (bpm)
 
Heart Rate Zones
ZoneRange
(bpm)
Time
In Zone
Distance
In Zone
Zone 5167 - 1850h 06m25% 0.73 mi
Zone 4148 - 1670h 20m75% 2.20 mi
Zone 3130 - 1480h 03m11% 0.33 mi
Zone 2111 - 1300h 02m8% 0.17 mi
Zone 193 - 1110h 00m0% 0.02 mi
(none)out of range0h 00m0% 0.00 mi
Splits
MilePace (min/mile)Speed (mph)Heart
Rate
Elev
Gain
actual+/- avgactual+/- avg
18' 17-0' 417.2+0.5151-36 ft
210' 09+1' 115.9-0.8157-13 ft
39' 47+0' 496.1-0.6161+42 ft
end8' 20-0' 387.2+0.5171+9 ft
Versus average of 8' 58 min/mi:     Slower     Faster

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z | 10/08/2008, 03:18

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