Sunday, December 20, 2009

Saturday Before Christmas

We had more people out yesterday than the previous Saturday. Among those present were three runners who did very well in the White Rock Marathon, Rachel, Curtis, and Kaci. I would post a picture here, but my daughter, Becky has my camera. We also had Chuck and Rob joining us. Dave, Holly, Jill, and Sam were back for their second Saturday. Brian also ran with us, as did Kurt.

Many of our group stopped after about 6 miles. Brian, Kurt, Chuck, Jill, Sam, and I then did an out and back to 41st and Riverside after the 6 mile loop. Here is the record of our run:

Activity
Route:
--
Elev. Avg:
632 ft
Location:
Tulsa, OK
Elev. Gain:
-3 ft
Date:
12/19/09
Up/Downhill:
[+380/-383]
Time:
07:58 AM
Difficulty:
3.8 / 5.0

Weather:
Overcast

37 F temp; 72% humidity

37 F heat index; winds NW 10 G 16
Performance
Distance:
10.79 miles

Time:
1:33:08
Speed:
6.9 mph

Pace:
8' 38 /mi
Heart Rate:
149 bpm (Avg)
Calories:
1373
162 bpm (Peak
Map

Elevation (ft)

Splits
Mile
Pace (min/mile)
Speed (mph)
Elevation
Gain
actual
+/- avg
actual
+/- avg
1
8' 41
+0' 03
6.9
-0.0
-29 ft
2
8' 31
-0' 07
7.0
+0.1
+10 ft
3
8' 25
-0' 13
7.1
+0.2
+3 ft
4
9' 29
+0' 51
6.3
-0.6
+23 ft
5
8' 54
+0' 16
6.7
-0.2
+27 ft
6
8' 27
-0' 11
7.1
+0.2
-33 ft
7
8' 41
+0' 03
6.9
-0.0
-23 ft
8
8' 37
-0' 01
7.0
+0.0
-3 ft
9
8' 27
-0' 11
7.1
+0.2
0 ft
10
8' 17
-0' 21
7.2
+0.3
+3 ft
end
8' 29
-0' 09
7.1
+0.1
+19 ft
Versus average of 8' 38 min/mile

Posted from bimactive.com

My training for the week went like this:
Monday: 5.5 miles @ 8:02/mile
Tuesday: 5.2 miles @ 8:22/mile
Wednesday: 10.0 miles @ 8:14/mile
Thursday: 5.8 miles @ 9:58/mile
Friday: 6.4 miles @ 8:45/mile
Saturday: 10.8 miles @ 8:38/mile
Total: 43.7 miles

Next Saturday's distances are 7 miles for the half marathoners and 12 miles for the marathoners. Have a merry Christmas everybody!

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