Long run in preparation for Hood to Coast at the end of August and the Tri-Cities Marathon at the end of October. Activity Route: -- Elev. Avg: 368 ft Location: Richland, WA Elev. Gain: -16 ft Date: 08/09/09 Up/Downhill: [+390/-406] Time: 07:54 AM Difficulty: 3.1 / 5.0   Weather: Fair   73 F temp; 49% humidity   73 F heat index; winds Calm Performance Distance: 16.01 miles Time: 2:18:18 Speed: 6.9 mph Pace: 8' 38 /mi Calories: 1998 Notes Lomg run day. Felt pretty good at 13, but sure was tired for the last 3 miles! Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 57 +0' 19 6.7 -0.2 +33 ft 2 8' 22 -0' 16 7.2 +0.2 -45 ft 3 8' 45 +0' 07 6.8 -0.1 +42 ft 4 8' 46 +0' 08 6.8 -0.1 0 ft 5 8' 37 -0' 01 7.0 +0.0 -6 ft 6 8' 18 -0' 20 7.2 +0.3 +10 ft 7 8' 32 -0' 06 7.0 +0.1 -43 ft 8 8' 24 -0' 14 7.1 +0.2 +3 ft 9 8' 30 -0' 08 7.0 +0.1 -17 ft 10 8' 32 -0' 06 7.0 +0.1 +7 ft 11 8' 35 -0' 03 7.0 +0.0 0 ft 12 8' 43 +0' 05 6.9 -0.1 -7 ft 13 8' 36 -0' 02 7.0 +0.0 +10 ft 14 8' 40 +0' 02 6.9 -0.0 -4 ft 15 9' 03 +0' 25 6.6 -0.3 -3 ft end 8' 56 +0' 18 6.7 -0.2 +7 ft Versus average of 8' 38 min/mile

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