Sunday, September 22, 2013

15-18 miles Long Rn pace 8:37.

I ran a warm up of 3 miles with very slow paces.
It was slow because I need to find a restroom
and also wait for my friend. So I just around the
meeting location:
Split
Time
Distance
Avg Pace
Summary32:14.93.399:32
19:51.71.009:52
29:05.61.009:06
39:34.10.989:44
43:43.50.409:16

Then we run together for 12 miles, and I ran home 
for another 3 miles home. The good news is that I can
still run faster for the miles 16-18. I had one gel at mile 
6; another gel at mile 12; with only around 20 oz of 
water. The cool weather is very good for the running.
Here are the splits for the 15 miles run, all around 8:30

Split
Time
Distance
Avg Pace
Summary2:11:00.915.208:37
18:56.91.008:57
28:45.51.008:46
38:41.01.008:41
48:39.71.008:40
58:35.61.008:36
68:35.31.008:35
78:34.81.008:35
88:36.41.008:36
98:31.11.008:31
108:26.31.008:26
118:25.31.008:25
128:21.21.008:21
138:33.51.008:33
148:29.61.008:30
159:03.91.009:04
161:44.60.208:46

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