Jenks Long Run

Had a bunch of people out for the run today. It seemed like Eric and Sam were pushing the pace the whole way. At Yale and the Creek Turnpike (about mile 15) they turned back and finished fast. I had already had enough of their speed, so I elected to go on to Sheridan with Larry, Bill, and Kayla at a more reasonable pace. That gave me close to 20 miles for the day. My training for the week: Monday: 3.9 easy miles Tuesday: 11.6 hilly miles in Little Rock Wednesday: 5 fast miles on a treadmill Thursday: 8.5 fairly fast miles with Eric, Larry, and Jose Friday: 4.1 fairly quick miles Saturday: 19.7 miles Total for week: 52.8 miles Activity Route: -- Elev. Avg: 641 ft Location: Jenks, OK Elev. Gain: +0 ft Date: 02/06/10 Up/Downhill: [+659/-659] Time: 08:00 AM Difficulty: 4.4 / 5.0 Weather: Overcast 37 F temp; 78% humidity 37 F heat index; winds N 5 Performance Distance: 19.67 miles Time: 2:47:18 Speed: 7.1 mph Pace: 8' 30 /mi Heart Rate: 146 bpm (Avg) Calories: 2510 168 bpm (Peak) Map Elevation (ft) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 43 +0' 13 6.9 -0.2 -4 ft 2 8' 30 +0' 00 7.0 -0.0 -3 ft 3 8' 36 +0' 06 7.0 -0.1 +7 ft 4 8' 27 -0' 03 7.1 +0.0 -6 ft 5 9' 27 +0' 57 6.3 -0.7 +7 ft 6 8' 20 -0' 10 7.2 +0.1 0 ft 7 8' 25 -0' 05 7.1 +0.1 -13 ft 8 11' 01 +2' 31 5.4 -1.6 +4 ft 9 8' 23 -0' 07 7.2 +0.1 +10 ft 10 8' 08 -0' 22 7.4 +0.3 -10 ft 11 8' 17 -0' 13 7.2 +0.2 +10 ft 12 8' 20 -0' 10 7.2 +0.1 -10 ft 13 8' 01 -0' 29 7.5 +0.4 +10 ft 14 8' 33 +0' 03 7.0 -0.0 +59 ft 15 8' 27 -0' 03 7.1 +0.0 +65 ft 16 9' 47 +1' 17 6.1 -0.9 -40 ft 17 9' 54 +1' 24 6.1 -1.0 +40 ft 18 8' 14 -0' 16 7.3 +0.2 -49 ft 19 8' 16 -0' 14 7.2 +0.2 -78 ft end 7' 39 -0' 51 7.8 +0.8 +3 ft Versus average of 8' 30 min/mile

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