Activity Route: -- Elev. Avg: 119 ft Location: Seattle, WA Elev. Gain: -204 ft Date: 08/18/07 Up/Downhill: [+754/-958] Time: 08:09 AM Difficulty: 3.6 / 5.0   Weather: Partly Cloudy   66F temp; 62% humidity   66F heat index; winds S 10 Performance Distance: 16.43 miles Time: 3:11:59 Speed: 5.1 mph Pace: 11' 41 /mi Calories: 1945 Notes Morning run with Seattlefit. Our plan for the day was take the red runners out on an 8 mile, then finish up 7.5 more by running out to Qwest where the Danskin Expo was being held. I planned out the route last night but modified it somewhat. Plan was to go down Aurora to 38th to Fremont to Westlake to Broad to Alaskan to the stadium. We changed it mid run to Stone Way instead of Aurora. It added mileage but avoided a big hill (and I rarely mind added mileage). We'd already done enough hills. We did a 5:1 interval which worked well. I didn't want to overtax my legs as I have a triathlon tomorrow. I also have run 35 already this week...no, wait, 40. Just Linda, Laura, and I did the long run. I'm not sure who those others who claim they're doing Portland, Chicago, or Victoria actually plan on managing it. None ever want to go out for the extended mileage and if you're about a month out and your long run is 8 miles, you're going to be a hurtin' unit come race day. But I provide the service. Can't make them partake. Map   Elevation (ft.)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 13' 18 +1' 37 4.5 -0.6 +98 ft 2 11' 16 -0' 25 5.3 +0.2 -167 ft 3 11' 02 -0' 39 5.4 +0.3 -104 ft 4 11' 34 -0' 07 5.2 +0.0 -23 ft 5 13' 07 +1' 26 4.6 -0.6 +78 ft 6 14' 35 +2' 54 4.1 -1.0 +85 ft 7 11' 30 -0' 11 5.2 +0.1 -10 ft 8 10' 21 -1' 20 5.8 +0.7 +3 ft 9 19' 36 +7' 55 3.1 -2.1 -3 ft 10 10' 49 -0' 52 5.5 +0.4 +13 ft 11 13' 34 +1' 53 4.4 -0.7 -79 ft 12 10' 48 -0' 53 5.5 +0.4 -72 ft 13 11' 09 -0' 32 5.4 +0.2 -20 ft 14 11' 52 +0' 11 5.0 -0.1 +85 ft 15 14' 19 +2' 38 4.2 -0.9 -92 ft 16 11' 40 -0' 01 5.1 +0.0 +9 ft end 12' 50 +1' 09 4.7 -0.5 -7 ft Versus average of 11' 41 min/mi

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