2008 Run for Tony 5K

I did this race last year, it is a benefit for a great cause. But this race had a special meaning. I tell all my non-runner friends about the benefits of running and how the couch to 5K is a great plan. Well my friend Lou, who over the last year was diagnosed with type II diabetes, really wanted to try running. So our families were at Great Wolf Lodge together at the end of June and I told him to bring up running shoes we are starting. He brought them up and we got out for his day 1 of the C25K. He followed the program at home and this race was perfect timing for him. He told me he thinks he could run 33-34 minutes. So me knowing that races are a little faster than you think was thinking maybe sub 30. We did his pace and came in on Garmin 30:51 (no chip) officially 30:57 so sub 31 will have to do. Oh I should mention that Lou is since off all meds from the type II through diet and exercise. Activity Route: -- Elev. Avg: 68 ft Location: Haddonfield, NJ Elev. Gain: -4 ft Date: 08/27/08 Up/Downhill: [+68/-72] Time: 06:59 PM Difficulty: 1.8 / 5.0 Weather: Mostly Cloudy 76 F temp; 40% humidity 77 F heat index; winds E 12 Performance Distance: 3.10 miles Time: 0:30:51 Speed: 6.0 mph Pace: 9' 57 /mi Heart Rate: 159 bpm (Avg) Calories: 549 180 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 163 - 181 0h 08m 27% 0.83 mi Zone 4 145 - 163 0h 24m 78% 2.43 mi Zone 3 127 - 145 0h 00m 2% 0.07 mi Zone 2 109 - 127 0h 00m 0% 0.02 mi Zone 1 91 - 109 0h 00m 0% 0.02 mi (none) out of range 0h 00m 0% 0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 28 -0' 29 6.3 +0.3 151 +10 ft 2 10' 12 +0' 15 5.9 -0.2 159 -7 ft 3 10' 17 +0' 20 5.8 -0.2 163 -3 ft end 8' 10 -1' 47 7.3 +1.3 176 -3 ft Versus average of 9' 57 min/mile

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