18 miles Done

20 oz Gatorade 36 oz Water 2 Vanilla Bean Gu 1 mini Lara Bar Pit stop at mile 9 Garden Center for restroom, gas station for water. Need to get new shoes for the 20 miler coming up. Can probably run faster than I was running, need to work on the pacing. Activity Route: -- Elev. Avg: 1029 ft Location: Solon, OH Elev. Gain: +4 ft Date: 08/21/10 Up/Downhill: [+935/-931] Time: 09:38 AM Difficulty: 3.9 / 5.0 Performance Distance: 18.00 miles Time: 3:14:39 Speed: 5.5 mph Pace: 10' 49 /mi Heart Rate: 147 bpm (Avg) Calories: 2552 162 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 00m 0%  0.00 mi Zone 4 163 - 184 0h 00m 0%  0.00 mi Zone 3 143 - 163 2h 47m 86%  14.33 mi Zone 2 122 - 143 0h 58m 29%  4.23 mi Zone 1 102 - 122 0h 14m 7%  0.25 mi (none) out of range 0h 00m 0%  0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 36 -0' 13 5.7 +0.1 143 +7 ft 2 10' 26 -0' 23 5.8 +0.2 151 +23 ft 3 10' 14 -0' 35 5.9 +0.3 151 -23 ft 4 10' 38 -0' 11 5.6 +0.1 147 -20 ft 5 10' 52 +0' 03 5.5 -0.0 147 -53 ft 6 11' 04 +0' 15 5.4 -0.1 149 +68 ft 7 10' 44 -0' 05 5.6 +0.0 150 +16 ft 8 10' 31 -0' 18 5.7 +0.2 152 -13 ft 9 21' 58 +11' 09 2.7 -2.8 141 0 ft 10 11' 05 +0' 16 5.4 -0.1 139 -10 ft 11 11' 11 +0' 22 5.4 -0.2 137 -75 ft 12 11' 07 +0' 18 5.4 -0.2 146 +46 ft 13 11' 36 +0' 47 5.2 -0.4 141 +23 ft 14 11' 06 +0' 17 5.4 -0.1 148 +19 ft 15 10' 56 +0' 07 5.5 -0.1 144 -26 ft 16 10' 48 -0' 01 5.5 +0.0 146 +26 ft 17 11' 19 +0' 30 5.3 -0.2 152 -10 ft end 10' 22 -0' 27 5.8 +0.2 156 -6 ft Versus average of 10' 49 min/mile

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