This is the last hard run before the Route 66 Marathon. A 4 mile hilly tempo run NW from downtown Tulsa, through Owen Park, and to the hills on Easton. It felt pretty hard, and during the run I wasn't feeling too good about how I was doing, but after the run I saw that I was running a bit faster than I thought, and that changed my perspective a bit. It actually was a pretty good run.
Now it is time for just easy and a little marathon pace running.
Activity| Route: | -- | Elev. Avg: | 717 ft | | Location: | Tulsa, OK | Elev. Gain: | +0 ft | | Date: | 11/10/09 | Up/Downhill: | [+334/-334] | | Time: | 12:04 PM | Difficulty: | 2.5 / 5.0 | | | | Weather: | Overcast | | | 62 F temp; 80% humidity | | | 62 F heat index; winds NE 8 |
| Distance: | 3.95 miles | | | | Time: | 0:30:00 | | Speed: | 7.9 mph | | | | Pace: | 7' 36 /mi | Heart Rate: | 149 bpm (Avg) | | Calories: | 506 | | 161 bpm (Peak) |
 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 00m | 0%  | 0.04 mi | | Zone 4 | 143 - 161 | 0h 28m | 94%  | 3.69 mi | | Zone 3 | 125 - 143 | 0h 01m | 4%  | 0.19 mi | | Zone 2 | 107 - 125 | 0h 00m | 1%  | 0.08 mi | | Zone 1 | 90 - 107 | 0h 00m | 0%  | 0.03 mi | | (none) | out of range | 0h 00m | 1%  | 0.04 mi |
Splits| Mile | Pace (min/mile) | Speed (mph) | Heart
Rate | Elev
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 7' 19 | -0' 17 | 8.2 | +0.3 | 139 | 0 ft | | 2 | 7' 46 | +0' 10 | 7.7 | -0.2 | 153 | +19 ft | | 3 | 7' 50 | +0' 14 | 7.7 | -0.2 | 151 | -13 ft | | end | 7' 21 | -0' 15 | 8.2 | +0.3 | 154 | -7 ft | | Versus average of 7' 36 min/mile | |
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