First Saturday of 2010

It was nice and cold today. Sam. Chris, Curtis, Rachel, and I sorta hung together for the almost 8 mile run today. Holly showed up to give something to Sam, but she said she was going to go home and do her miles on a treadmill. The course was hilly, the roads were only a little icy, and the route was beautiful. I was dressed just right. Once we got running I never felt cold at all, except for my face when we were headed into the wind. The record of the run is below. After the run with the group I did another 2.4 miles sweeping the course to make sure no one was left behind. Afterwards I went home and stood in front of the fireplace for a long time. My training runs for the week were: Monday: 4 miles in my neighborhood @ 8:49 pace. I stopped the watch several times as I helped cars get unstuck. One car was the mailman. Tuesday: 5.4 miles @ 8:59 pace. Wednesday: 6.8 miles @ 8:52 pace Thursday: 4.4 miles @ 8:54 pace. I felt crummy during this run with lower back pain. Saturday: 7.85 miles @ 8:33 pace + 2.4 miles @ 10:00 pace Total: 30.85 miles Activity Route: -- Elev. Avg: 714 ft Location: Tulsa, OK Elev. Gain: +0 ft Date: 01/02/10 Up/Downhill: [+511/-511] Time: 07:58 AM Difficulty: 4.5 / 5.0 Weather: Overcast 16 F temp; 73% humidity 16 F heat index; winds NE 10 Performance Distance: 7.85 miles Time: 1:07:04 Speed: 7.0 mph Pace: 8' 33 /mi Heart Rate: 147 bpm (Avg) Calories: 1006 166 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 03m 5%  0.41 mi Zone 4 143 - 161 0h 52m 77%  6.05 mi Zone 3 125 - 143 0h 12m 18%  1.38 mi Zone 2 107 - 125 0h 02m 3%  0.18 mi Zone 1 90 - 107 0h 01m 1%  0.05 mi (none) out of range 0h 00m 0%  0.02 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 8' 54 +0' 21 6.7 -0.3 142 +76 ft 2 8' 35 +0' 02 7.0 -0.0 145 -30 ft 3 8' 44 +0' 11 6.9 -0.2 148 +78 ft 4 8' 16 -0' 17 7.2 +0.2 150 -17 ft 5 8' 42 +0' 09 6.9 -0.1 141 -46 ft 6 8' 55 +0' 22 6.7 -0.3 142 -3 ft 7 8' 09 -0' 24 7.4 +0.3 152 -36 ft end 7' 59 -0' 34 7.5 +0.5 158 -23 ft Versus average of 8' 33 min/mile

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