Ran with Larry, Eric, and Jose tonight. I thought we were going to do an easy run, which would make sense, since the last two days I had hard runs. But for some reason we started to pick up the pace. It was a good run. Jose has been training with a slower group, but he was with us the whole way without too much effort. He needs to move up to either Anna's group or to the Ethiopian Elites.
Activity
| Route: | -- | Elev. Avg: | 624 ft |
| Location: | Tulsa, OK | Elev. Gain: | +0 ft |
| Date: | 02/04/10 | Up/Downhill: | [+262/-262] |
| Time: | 05:44 PM | Difficulty: | 3.2 / 5.0 |
|
| Weather: | Fog/Mist |
| 39 F temp; 92% humidity |
| 39 F heat index; winds SE 5 |
| Distance: | 8.50 miles | | |
| Time: | 1:09:27 |
| Speed: | 7.3 mph | | |
| Pace: | 8' 10 /mi | Heart Rate: | 149 bpm (Avg) |
| Calories: | 1083 | | 171 bpm (Peak) |
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 12m | 17%  | 1.15 mi |
| Zone 4 | 143 - 161 | 0h 52m | 75%  | 6.34 mi |
| Zone 3 | 125 - 143 | 0h 12m | 18%  | 1.46 mi |
| Zone 2 | 107 - 125 | 0h 03m | 4%  | 0.12 mi |
| Zone 1 | 90 - 107 | 0h 03m | 4%  | 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 | 9' 04 | +0' 54 | 6.6 | -0.7 | 134 | -10 ft |
| 2 | 8' 16 | +0' 06 | 7.2 | -0.1 | 147 | 0 ft |
| 3 | 8' 20 | +0' 10 | 7.2 | -0.2 | 145 | -13 ft |
| 4 | 8' 20 | +0' 10 | 7.2 | -0.2 | 148 | +13 ft |
| 5 | 8' 21 | +0' 11 | 7.2 | -0.2 | 151 | +6 ft |
| 6 | 7' 45 | -0' 25 | 7.7 | +0.4 | 151 | 0 ft |
| 7 | 7' 48 | -0' 22 | 7.7 | +0.3 | 156 | -10 ft |
| 8 | 9' 36 | +1' 26 | 6.2 | -1.1 | 156 | +13 ft |
| end | 7' 54 | -0' 16 | 7.6 | +0.2 | 154 | +3 ft |
| Versus average of 8' 10 min/mile | |
|
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