Joey, a high school kid I know from church showed up to run with us at RunnersWorld tonight. I did a four mile run with him. Actually, I ran behind him most of the way. The pace was extremely fast for me. In fact, at the pace I was running, I would have gotten a new PR in the 5k by about 50 seconds.
2 fast miles, short rest near pedestrian bridge, 1 fast mile, short rest while we waited for traffic light at 41st, 1 slower mile
Activity
| Route: | -- | Elev. Avg: | 626 ft |
| Location: | Tulsa, OK | Elev. Gain: | +0 ft |
| Date: | 02/25/10 | Up/Downhill: | [+65/-65] |
| Time: | 05:43 PM | Difficulty: | 2.0 / 5.0 |
|
| Weather: | Fair |
| 47 F temp; 31% humidity |
| 47 F heat index; winds SE 13 |
| Distance: | 4.08 miles | | |
| Time: | 0:28:48 |
| Speed: | 8.5 mph | | |
| Pace: | 7' 04 /mi | Heart Rate: | 162 bpm (Avg) |
| Calories: | 513 | | 174 bpm (Peak) |
Heart Rate (bpm)
Heart Rate Zones
| Zone | Range
(bpm) | Time
In Zone | Distance
In Zone |
|---|
| Zone 5 | 161 - 179 | 0h 27m | 95%  | 3.59 mi |
| Zone 4 | 143 - 161 | 0h 03m | 10%  | 0.42 mi |
| Zone 3 | 125 - 143 | 0h 01m | 3%  | 0.08 mi |
| Zone 2 | 107 - 125 | 0h 01m | 5%  | 0.06 mi |
| Zone 1 | 90 - 107 | 0h 00m | 0%  | 0.02 mi |
| (none) | out of range | 0h 00m | 0%  | 0.03 mi |
Splits
| Mile | Pace (min/mile) | Speed (mph) | Heart
Rate | Elev
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 6' 58 | -0' 06 | 8.6 | +0.1 | 151 | -10 ft |
| 2 | 6' 57 | -0' 07 | 8.6 | +0.1 | 172 | -4 ft |
| 3 | 6' 57 | -0' 07 | 8.6 | +0.1 | 163 | -6 ft |
| 4 | 7' 48 | +0' 44 | 7.7 | -0.8 | 166 | +9 ft |
| end | 5' 22 | -1' 42 | 11.2 | +2.7 | 153 | 0 ft |
| Versus average of 7' 04 min/mile | |
|
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