Activity Route: -- Elev. Avg: 76 ft Location: Seattle, WA Elev. Gain: -197 ft Date: 09/29/07 Up/Downhill: [+662/-859] Time: 08:02 AM Difficulty: 3.5 / 5.0 Performance Distance: 20.21 miles Time: 3:52:02 Speed: 5.2 mph Pace: 11' 29 /mi Calories: 2354 Notes Wow what a run! We did a 5:1 run/walk combo and it worked great. My last long run didn't feel good, so I was pretty worried. But no problems. Knees felt good and I was happy up until the last mile. Map   Elevation (ft.)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 11' 25 -0' 04 5.2 +0.0 -39 ft 2 11' 12 -0' 17 5.3 +0.1 +3 ft 3 12' 23 +0' 54 4.8 -0.4 -37 ft 4 11' 43 +0' 14 5.1 -0.1 -98 ft 5 11' 39 +0' 10 5.2 -0.1 +17 ft 6 13' 59 +2' 30 4.3 -0.9 -4 ft 7 11' 14 -0' 15 5.3 +0.1 -3 ft 8 10' 55 -0' 34 5.5 +0.3 +59 ft 9 16' 15 +4' 46 3.7 -1.5 +20 ft 10 12' 36 +1' 07 4.8 -0.5 -27 ft 11 11' 39 +0' 10 5.2 -0.1 -36 ft 12 11' 45 +0' 16 5.1 -0.1 -39 ft 13 11' 36 +0' 07 5.2 -0.1 -3 ft 14 11' 23 -0' 06 5.3 +0.0 +3 ft 15 11' 54 +0' 25 5.0 -0.2 +10 ft 16 11' 41 +0' 12 5.1 -0.1 +7 ft 17 17' 14 +5' 45 3.5 -1.7 -16 ft 18 12' 39 +1' 10 4.7 -0.5 -4 ft 19 11' 24 -0' 05 5.3 +0.0 +33 ft 20 10' 56 -0' 33 5.5 +0.3 -42 ft end 13' 34 +2' 05 4.4 -0.8 0 ft Versus average of 11' 29 min/mi

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