9 Miles in D.C. Ranch

My running buddy, Bill, and I ran 9-miler in D.C. Ranch at 6AM this morning. It's been a brutal allergy season, but I seem to be getting past it. Breathing was no problem this morning. This is a very scenic-- and very hilly-- route. We did a 9 mile out-and-back. The out is all downhill, and of course the back is uphill. I'm still getting used to hillwork, so this was pretty tough. I look forward to running on flat ground again to see how much easier it feels. Here are the details.... Activity Route: -- Elev. Avg: 1751 ft Location: Carefree, AZ Elev. Gain: +0 ft Date: 04/05/08 Up/Downhill: [+433/-433] Time: 07:23 AM Difficulty: 3.2 / 5.0 Weather: Fair 62 F temp; 24% humidity 62 F heat index; winds S 5 Performance Distance: 8.78 miles Time: 1:26:47 Speed: 6.1 mph Pace: 9' 53 /mi Heart Rate: 178 bpm (Avg) Calories: 1478 201 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 59 +0' 06 6.0 -0.1 153 +49 ft 2 9' 20 -0' 33 6.4 +0.3 170 -79 ft 3 9' 07 -0' 46 6.6 +0.5 173 -102 ft 4 9' 36 -0' 17 6.2 +0.2 176 -62 ft 5 10' 13 +0' 20 5.9 -0.2 177 +3 ft 6 9' 59 +0' 06 6.0 -0.1 182 +52 ft 7 11' 10 +1' 17 5.4 -0.7 184 +118 ft 8 11' 02 +1' 09 5.4 -0.6 182 +66 ft end 9' 39 -0' 14 6.2 +0.1 187 -45 ft Versus average of 9' 53 min/mile

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