30:00 L3 around Como Lake

Summary Name 30:00 L3 around Como Lake Location Hamline Midway/Como Park Start Time 10/31/2013 5:37 AM (UTC-05:00) Category My Activities:Running Distance 15.47 km Time 01:25:10.0 Time Moving 01:23:53.0 Stopped 00:01:17.0 Average pace 05:30 min/km Max. pace 04:16 min/km Average heart rate 145 bpm Max. heart rate 164 bpm Total Ascent 40 m +3 m/km Total Descent -40 m -3 m/km Weather Cloudy; 7.8 °C Calories 1,073 kcal Notes Good morning for a run, mild and moist. The plan called for a 30:00 L3/Anaerobic Treshold session. Not wanting to get too far away from home, decided to do it around Como Lake. Easy 5 km warmup 30:00 L3 Easy cooldown. I felt very good throughout the distance, maybe with the exception of running with short sleeves (I took my jacket of after warm-up). A light long-sleeved tech shirt might have been a better option but I am glad I did not wear any heavy gear. Cardio and breathing-wise I could have kept this pace going for a long time. Mellie did not show any signs of getting tired, either even though she was on leash for the entire run. We are getting fit :-) My last 10:00 split was the fastest one because it was all flat. The first 10:00 was the hilliest stretch. Custom Data Fields: * TRIMP: 182

Equipment

No	Photo	Name	Type	Time Used	Distance Used	Life remaining
1		Nike - Air Pegasus+ 29 Trail WR	Running shoe	1d 20:50:00	443.2 km	556.8 km

Splits

No	Type	Start Time	Start Distance	Duration	Distance	Elevation Change	Ascent/ Descent	Average Pace	Average Heart rate	Calories Burnt	Notes
1	Active	5:37:14 AM	0.00 km	00:32:18.6	5.35 km	-13 m	+13 m / -26 m	06:02 min/km	133 bpm (73%)	378 kcal
2	Active	6:09:33 AM	5.35 km	00:10:00.0	2.12 km	+/-0 m	+6 m / -6 m	04:42 min/km	157 bpm (86%)	145 kcal
3	Active	6:19:34 AM	7.47 km	00:00:03.4	0.01 km	+/-0 m	+0 m / 0 m	05:43 min/km	159 bpm (87%)	0 kcal
4	Active	6:19:37 AM	7.48 km	00:10:00.0	2.13 km	+1 m	+4 m / -3 m	04:41 min/km	159 bpm (88%)	148 kcal
5	Active	6:29:38 AM	9.61 km	00:00:02.9	0.01 km	+/-0 m	+0 m / 0 m	05:18 min/km	160 bpm (88%)	0 kcal
6	Active	6:29:41 AM	9.62 km	00:10:00.0	2.19 km	-3 m	+0 m / -3 m	04:33 min/km	162 bpm (89%)	151 kcal
7	Active	6:39:42 AM	11.82 km	00:00:02.2	0.01 km	+/-0 m	+0 m / 0 m	07:11 min/km	160 bpm (88%)	0 kcal
8	Active	6:39:44 AM	11.82 km	00:00:24.5	0.03 km	+/-0 m	+0 m / 0 m	11:49 min/km	154 bpm (85%)	6 kcal
9	Active	6:40:09 AM	11.86 km	00:05:00.0	0.67 km	+8 m	+5 m / 3 m	07:29 min/km	134 bpm (73%)	37 kcal
10	Active	6:45:10 AM	12.52 km	00:17:18.8	2.98 km	+16 m	+15 m / 0 m	05:48 min/km	146 bpm (80%)	208 kcal
Totals:				01:25:10.0	15.47 km	+8 m	+44 m / -36 m	05:30 min/km	145 bpm (80%)	1,073 kcal

Timer Pauses

No

Start Time

Start Distance

Duration

Heart Rate Before

Heart Rate After

Speed

Min.	Max.	Avg.
1.1 km/h	14.0 km/h	10.9 km/h

Splits: Recorded laps

Heart Rate

Min.	Max.	Avg.
85.3 bpm	163.8 bpm	144.9 bpm

Splits: Recorded laps

Elevation

Min.	Max.	Avg.
243.5 m	267.5 m	253.3 m

Splits: Recorded laps

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(see http://www.sporttracks-plugins.com)