- Distance 99.52 miles
- Time 06:17:00
- Average Speed 15.84 mph
- Heart Rate Max 170.00 bpm
- Heart Rate Average 135.00 bpm
- Average Pace 3:47 min/mile
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- Distance 1.85 miles
- Time 00:13:20
- Average Speed 8.32 mph
- Average Pace 7:12 min/mile
- Heart Rate Average 150.00 bpm
- Heart Rate Max 160.00 bpm
- Elevation 40.00 feet
- Resting Heart Rate 65.00 bpm
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July 17, 2008
Logie Trail Rd- Distance 29.00 miles
- Time 01:39:51
- Average Speed 17.43 mph
- Elevation 50.00 feet
- Heart Rate Max 171.00 bpm
- Heart Rate Average 136.00 bpm
- Average Pace 3:26 min/mile
- Resting Heart Rate 65.00 bpm
Interval training out to (but not up) Logie Trail
15+ min warm up
2x20 fast spin with 40 sec recovery
1/2/3/4/5/4/3/2/1 HR3-4 intervals with 2 min recovery in between intervals
2x30 single leg drill with 30 sec recovery
15+ min recovery
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