| 5 miles up at the lake, starting at the restaurant and going up to the sailboat cove and then back. I walked about a half mile before and a bit at the end. Total time of 46:03 for an average of 9:12, with splits of 10:10 warm up mile, 9:17, 9:27, 9:24 and the final mile I decided to kick it in and go for a record mile - barely getting it by 1 second at 7:44. Average heart rate of 161, with it progressing up with mile averages of 148, 158, 161, 165 and 175. Last mile was tough, but I made it. |
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