Last Tempo Run before the Madison Marathon

Feeling pretty good about todays run. Did 5 miles as planned at a pretty comfortable pace. If I can keep it up for another 21 miles, I could finish in 5.5 hours. And not get yanked off the course. AND my knee didn't feel bad at all after some stretching I learned when I took Lucas to Dr Rutherfords office today for his physical. BONUS! (He had his athletic trainer come in and teach Lucas to strech his hip flexors and ITB becuase they are extremely tight.... what do you know, mom needs those exercises too. And they work!!!) Activity Route: -- Elev. Avg: 854 ft Location: Rock, WI Elev. Gain: -42 ft Date: 05/21/08 Up/Downhill: [+190/-232] Time: 04:50 PM Difficulty: 2.2 / 5.0 Weather: A Few Clouds 64 F temp; 27% humidity 64 F heat index; winds NW 14 Performance Distance: 5.08 miles Time: 1:04:42 Speed: 4.7 mph Pace: 12' 44 /mi Heart Rate: 167 bpm (Avg) Calories: 627 183 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 167 - 185 0h 45m 70% 4.07 mi Zone 4 148 - 167 0h 23m 36% 1.71 mi Zone 3 130 - 148 0h 02m 3% 0.12 mi Zone 2 111 - 130 0h 01m 1% 0.07 mi Zone 1 93 - 111 0h 00m 0% 0.01 mi (none) out of range 0h 00m 0% 0.01 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 11' 57 -0' 47 5.0 +0.3 156 -72 ft 2 13' 16 +0' 32 4.5 -0.2 164 -20 ft 3 14' 38 +1' 54 4.1 -0.6 165 0 ft 4 5' 51 -6' 53 10.2 +5.5 176 +10 ft 5 13' 16 +0' 32 4.5 -0.2 173 +33 ft end 13' 18 +0' 34 4.5 -0.2 175 +7 ft Versus average of 12' 44 min/mile

Posted from bimactive.com