- Distance 3.00 miles
- Time 00:31:49
- Average Speed 5.66 mph
- Average Pace 10:36 min/mile
- Heart Rate Average 179.00 bpm
- Elevation 2343.00 feet
- Resting Heart Rate 47.00 bpm
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- Distance 3.85 miles
- Time 00:41:23
- Average Speed 5.58 mph
- Average Pace 10:44 min/mile
- Heart Rate Average 157.00 bpm
- Elevation 2343.00 feet
- Resting Heart Rate 47.00 bpm
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July 25, 2008
- Distance 1.50 miles
- Time 00:18:00
- Average Speed 5.00 mph
- Average Pace 12:00 min/mile
So don't laugh I was made to do this run and I figured I'd post it.
Good news is the lifting I did after this "run" was very good and the squats really kicked my butt.
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hey, just use this as a baseline and your run the day before looks like a long run, and a fast one.
Yeah and my epic retarded fast/long run would be a 60 min run covering 4 miles...
It s so sad how many members of the USAF could not complete this run when to be active they need to pass the PFT.
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