After the Marathon

I've taken it pretty easy since the marathon. A three mile run on Tuesday evening with Eric and the RunnersWorld group, a 4.3 mile run with Rachel on Thursday (the Von Franken Family Run), and 6 hilly miles with Rachel, Robb, Scott, and David? on Saturday followed by an easy mile on flat ground. Those runs were a lot of fun. I didn't wear my Garmin and didn't care about the pace. Today I decided to push it a little, and the data is below. It was a pretty good tempo run. Tuesday through Thursday I will be in Little Rock on business. I hope to run at least a time or two with Lauren while I am there.

Activity Route: -- Elev. Avg: 697 ft Location: Tulsa, OK Elev. Gain: +3 ft Date: 11/30/09 Up/Downhill: [+193/-190] Time: 12:22 PM Difficulty: 1.9 / 5.0 Weather: Fair 49 F temp; 45% humidity 49 F heat index; winds Calm Performance Distance: 4.11 miles Time: 0:30:24 Speed: 8.1 mph Pace: 7' 24 /mi Heart Rate: 151 bpm (Avg) Calories: 514 172 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 161 - 179 0h 06m 22% 0.92 mi Zone 4 143 - 161 0h 22m 73% 2.96 mi Zone 3 125 - 143 0h 03m 11% 0.40 mi Zone 2 107 - 125 0h 00m 1% 0.07 mi Zone 1 90 - 107 0h 00m 0% 0.02 mi (none) out of range 0h 00m 0% 0.04 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 6' 38 -0' 46 9.0 +0.9 137 -49 ft 2 7' 51 +0' 27 7.6 -0.5 150 +23 ft 3 7' 19 -0' 05 8.2 +0.1 151 -43 ft 4 7' 39 +0' 15 7.8 -0.3 162 +76 ft end 6' 00 -1' 24 10.0 +1.9 169 -3 ft Versus average of 7' 24 min/mile

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