A Long Fast Run

With warmer weather, we had a much larger group show up this Saturday. It started out with a drizzling rain and at about 40 degrees, so I thought it was going to be a miserable run. But the rain mostly stopped, and the temperature actually felt good after I removed my jacket. We took the first couple of miles fairly easy, and then waited for most of the group to catch up at the water stop at Woodward Park. After that Eric, Chris, and I ran at a pretty good pace until we caught Curtis, Chris, David, and Fred at Centennial Park. From there Fred kind of set the pace back to Veterans' Park. Along Riverside Chris turned back because he was only doing 12 miles, then Fred turned back at 41st (probably ended with about 13), and then Eric turned back (probably ended with close to 14). I am the only one who ran all the way to the construction fence. On the way back I tried to keep close to an 8 minute pace, and then dipped below 8 minutes for the last mile. It was a good, satisfying run. My training for the week: Monday noon: 5.1 miles @ 7:23, evening 4.3 @ 9:43 Tuesday: 3.9 @ 8:09 Wednesday: 4.1 @ 8:06 Thursday: 4.0 @ 8:02 Friday: 5.2 @ 8:30 Saturday: 17.0 @ 8:18 Total: 43.6 miles Activity Route: -- Elev. Avg: 667 ft Location: Tulsa, OK Elev. Gain: +3 ft Date: 01/16/10 Up/Downhill: [+698/-695] Time: 08:02 AM Difficulty: 3.7 / 5.0 Weather: Light Rain Fog/Mist 43 F temp; 89% humidity 43 F heat index; winds N 3 Performance Distance: 16.99 miles Time: 2:20:58 Speed: 7.2 mph Pace: 8' 18 /mi Heart Rate: 152 bpm (Avg) Calories: 2178 174 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 28m 20%  3.57 mi Zone 4 143 - 161 1h 38m 69%  11.28 mi Zone 3 125 - 143 0h 21m 15%  2.40 mi Zone 2 107 - 125 0h 03m 2%  0.30 mi Zone 1 90 - 107 0h 05m 3%  0.08 mi (none) out of range 0h 01m 0%  0.05 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 05 +1' 47 6.0 -1.3 130 +62 ft 2 9' 37 +1' 19 6.2 -1.0 139 +23 ft 3 8' 20 +0' 02 7.2 -0.0 147 -17 ft 4 8' 13 -0' 05 7.3 +0.1 145 +3 ft 5 8' 20 +0' 02 7.2 -0.0 152 +7 ft 6 8' 11 -0' 07 7.3 +0.1 150 -10 ft 7 8' 08 -0' 10 7.4 +0.1 150 -14 ft 8 8' 05 -0' 13 7.4 +0.2 156 +3 ft 9 7' 57 -0' 21 7.5 +0.3 146 -59 ft 10 8' 03 -0' 15 7.4 +0.2 147 -17 ft 11 8' 00 -0' 18 7.5 +0.3 154 -3 ft 12 8' 12 -0' 06 7.3 +0.1 153 +7 ft 13 8' 09 -0' 09 7.4 +0.1 157 -9 ft 14 8' 01 -0' 17 7.5 +0.3 160 +10 ft 15 8' 06 -0' 12 7.4 +0.2 162 -10 ft 16 7' 59 -0' 19 7.5 +0.3 165 +10 ft 17 7' 28 -0' 50 8.0 +0.8 170 +16 ft Versus average of 8' 18 min/mile

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