I'm tired and it's that time of the month. That explains why you can connect the dots on my face these days. In any case, today's 4miler was Kool and the Gang. My legs felt good. I picked it up in the last mile, but I didn't have the energy I thought I had. Oh well. I guess it's to be expected. So tomorrow I have either a 2miler or cross training on the schedule. The way I'm feeling, rest just may be my form of cross training. We'll see. And on that note, I'm going to bed. Activity Route: Park Elev. Avg: 0 ft Location: Willingboro, NJ Elev. Gain: +0 ft Date: 08/11/08 Up/Downhill: [+0/-0] Time: 06:38 PM Difficulty: 0 / 5.0 Weather: Fair 71 F temp; 47% humidity 71 F heat index; winds W 7 Performance Distance: 4.00 miles Time: 0:38:44 Speed: 6.2 mph Pace: 9' 41 /mi Heart Rate: 165 bpm (Avg) Calories: 447 190 bpm (Peak) Notes Cool Down = .68mi Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone 1 93 - 111 0h 00m 0% 0.02 mi 2 111 - 130 0h 00m 1% 0.06 mi 3 130 - 148 0h 05m 12% 0.46 mi 4 148 - 167 0h 12m 30% 1.20 mi 5 167 - 185 0h 17m 45% 1.87 mi (none) out of range 0h 05m 13% 0.57 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 24 +0' 43 5.8 -0.4 143 -- ft 2 9' 55 +0' 14 6.0 -0.2 165 -- ft 3 9' 18 -0' 23 6.4 +0.2 174 -- ft end 9' 05 -0' 36 6.6 +0.4 185 -- ft Versus average of 9' 41 min/mile

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