Activity Route: -- Elev. Avg: 50 ft Location: Marysville, WA Elev. Gain: +0 ft Date: 08/13/07 Up/Downhill: [+164/-164] Time: 09:10 AM Difficulty: 2.1 / 5.0   Weather: Fair   64F temp; 69% humidity   64F heat index; winds Calm Performance Distance: 9.11 miles Time: 1:40:57 Speed: 5.4 mph Pace: 11' 05 /mi Heart Rate: 149 bpm (Avg) Calories: 884 185 bpm (Peak) Notes Feeling a lot better today, but still not up to pace. The run felt fine, although my knees complained a bit in the last mile. After hitting mile nine I walked the rest of the way so speed dropped. Just figured my knees needed a break. Also stopped at Sbux for refueling. I hadn't planned on doing nine miles, so didn't bring Gu or energy drink, so had a white tea and half a muffin at Starbucks. Map   Elevation (ft.)   Pace (min/mile)   Heart Rate (bpm)   Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 162 - 180 0h 15m 15%  1.43 mi Zone 4 144 - 162 1h 34m 93%  5.77 mi Zone 3 126 - 144 0h 25m 24%  2.15 mi Zone 2 108 - 126 0h 06m 6%  0.18 mi Zone 1 90 - 108 0h 03m 3%  0.09 mi (none) out of range 0h 34m 33%  0.22 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 47 -0' 18 5.6 +0.1 171 +16 ft 2 10' 26 -0' 39 5.8 +0.3 162 -3 ft 3 10' 38 -0' 27 5.6 +0.2 146 -3 ft 4 11' 58 +0' 53 5.0 -0.4 150 +4 ft 5 11' 11 +0' 06 5.4 -0.1 150 -4 ft 6 01' 15' 00 +01' 03' 55 0.8 -4.6 140 -10 ft 7 12' 50 +1' 45 4.7 -0.7 145 +26 ft 8 11' 02 -0' 03 5.4 +0.0 145 -13 ft 9 11' 14 +0' 09 5.3 -0.1 148 -10 ft end 35' 17 +24' 12 1.7 -3.7 116 -3 ft Versus average of 11' 05 min/mi

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