Furthest and fastest run so far

W4 D1 Today was my furthest run so far and my fastest. One of the reasons it's the fastest is that it's Week 4 of C25k so there's 2 five minute segments of running and 2 three minute segments so it's more running and less walking than previous trips. The other reason it's faster is that I turned it off and didn't get the cool down as part of the running. Now the cool down part of the exercise increases the distance but does so at the expense of the pace. Obviously a five minute walk at the end of the run is going to make it look slower over all. Today though was three miles without the five minute cool down at the end. That's not bad at all really. I'm not sore in my shins like I was the day I ran much less on the treadmill. I think this is answering the question on whether or not I will get a gym membership and use their treadmill or not. I think the answer is no so far. But that's not a firm "no." Not yet. Activity Route: -- Elev. Avg: 1057 ft Location: Fort Dodge, IA, Elev. Gain: +0 ft Date: 10/17/09 Up/Downhill: [+164/-164] Time: 04:01 PM Difficulty: 1.8 / 5.0 Weather: Cloudy 45 F temp; 66% humidity 45 F heat index; winds W 8 mph Performance Distance: 3.01 miles Time: 0:38:40 Speed: 4.7 mph Pace: 12' 50 /mi Calories: 398 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 13' 51 +1' 01 4.3 -0.3 +33 ft 2 11' 30 -1' 20 5.2 +0.5 +13 ft 3 12' 59 +0' 09 4.6 -0.1 -46 ft end 21' 44 +8' 54 2.8 -1.9 0 ft Versus average of 12' 50 min/mile

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