A Fast Eighteen Miles

Eighteen fast miles! We had a pretty good turnout today, but Eric missed because he is snowboarding. Hayley, who runs 5k on her college track team ran with us today, and although I love it when she comes, it does seem to push the pace a little bit. After the first 5 miles, which we did at an 8:08 pace per mile, I told the rest of the group to go on, and I would be running the next bit at closer to a 9 minute pace. Chris and I ran together, with him ahead of me most of the way. On the way out to Grace Fellowhip we were keeping about an 8:25 pace, which was really faster than I thought we should be running. On the way back Chris told me to go on ahead as we were approaching Sheridan. Seems the quick and hilly 14 miles were starting to take their toll. The 15th mile was a little slow because I walked up the big hill in the woods between Sheridan and Yale, but otherwise my pace on the way back was a little over 7:40 per mile. After the 18 miles, I jogged back out and ran in with some of the other groups, I ran some with Lisa, Mitch, and John, some with Kayla, and some with Bobby, Michelle, and Brandy. It was fun meeting some of the other runners. My total mileage for the day = 24.9 Mileage for the week: Monday: 13.3 Wednesday: 4.4 Thursday: 3.9 + 8.6 Saturday: 24.9 Weekly Total: 55.1 Activity Route: -- Elev. Avg: 666 ft Location: Jenks, OK Elev. Gain: +0 ft Date: 02/20/10 Up/Downhill: [+921/-921] Time: 08:02 AM Difficulty: 3.9 / 5.0 Weather: Light Rain Fog/Mist 42 F temp; 92% humidity 42 F heat index; winds NE 5 Performance Distance: 18.02 miles Time: 2:27:30 Speed: 7.3 mph Pace: 8' 11 /mi Heart Rate: 152 bpm (Avg) Calories: 2306 168 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 25m 17%  2.77 mi Zone 4 143 - 161 2h 06m 85%  14.51 mi Zone 3 125 - 143 0h 15m 10%  1.45 mi Zone 2 107 - 125 0h 06m 4%  0.23 mi Zone 1 90 - 107 0h 07m 4%  0.08 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' 09 -0' 02 7.4 +0.0 148 -3 ft 2 8' 03 -0' 08 7.5 +0.1 155 +3 ft 3 8' 15 +0' 04 7.3 -0.1 153 -7 ft 4 8' 06 -0' 05 7.4 +0.1 151 0 ft 5 8' 08 -0' 03 7.4 +0.0 154 +3 ft 6 8' 24 +0' 13 7.1 -0.2 141 +3 ft 7 9' 18 +1' 07 6.5 -0.9 148 +86 ft 8 8' 26 +0' 15 7.1 -0.2 148 +32 ft 9 8' 26 +0' 15 7.1 -0.2 147 -46 ft 10 8' 21 +0' 10 7.2 -0.2 145 +10 ft 11 8' 24 +0' 13 7.1 -0.2 146 -49 ft 12 8' 10 -0' 01 7.3 +0.0 152 0 ft 13 8' 20 +0' 09 7.2 -0.1 157 +50 ft 14 7' 46 -0' 25 7.7 +0.4 155 -13 ft 15 8' 24 +0' 13 7.1 -0.2 159 +43 ft 16 7' 42 -0' 29 7.8 +0.5 159 -30 ft 17 7' 41 -0' 30 7.8 +0.5 161 -89 ft end 7' 39 -0' 32 7.8 +0.5 157 0 ft Versus average of 8' 11 min/mile

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