Tuesday, July 10, 2007

Hempstead 4k

Ran fourth race of NYS Long Island State Park Summer Run Series. It was a hot evening, but ran a good time. (16:50.7 for 4k). Still about 41 seconds slower than last year, but last year I did not run 12.5 miles the days before(8) and it wasn't 80+ degrees. Did a small warmup and race. Ran last 0.4 miles with Kristin to finish. She broke 11mpm pace and ran a 26:58 but took her 26 seconds to get to the start so she ran about a 26:32.

Warmup




















AM Weight173.8
Time6:23 PM
Temp Start83.7FTemp End83.6F
Humidity Start57%Humidity End58%
Dew Point66.9FHumidity End67.3F
WeatherSunny
DistancePolar1.40GMaps---
Time12:00.3Polar Pace8:35GMaps Pace------Max Pace6:56
Avg HR147Min HR95Max HR164
In Zone (<= 145)4:18Above Zone (>145)7:42
Calories197
Running Index--
Min Alt.40 ftMax Alt.55 ftAvg Alt.45 ft
Ascent0 ft
Cadence Avg77Cadence Max83
Stride Length3' 11"
ShoesAdidas Supernova Control 9 Black/SilverMileage266.206
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
18:41.88:41.814315577793' 11"0 ft
1.403:18.512:00.315616478834' 0"0 ft


4k Race OA 108/1234 M35-39 10/66





















AM Weight173.8
Time6:59 PM
Temp Start83.0FTemp End82.5F
Humidity Start60%Humidity End61%
Dew Point67.7FHumidity End68.0F
WeatherSunny
DistancePolar2.58GMaps2.485
Time16:50.7Polar Pace6:31GMaps Pace6:46.64Max Pace5:51
Avg HR177Min HR112Max HR185
In Zone (<= 145)----Above Zone (>145)----
Calories397
Running Index51
Min Alt.45 ftMax Alt.65 ftAvg Alt.50 ft
Ascent0 ft
Cadence Avg84Cadence Max108
Stride Length4' 10"
ShoesAdidas Rotterdam CC IV Mileage156.952
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
1/1.036:41.26:41.2171180841084' 10"0 ft
2/1.056:56.713:37.918018383854' 9"0 ft
2.58/0.503:12.816:50.718318583854' 11"0 ft

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