7/21/2008
7:00 AM
16 mi
3:33:35
13:21 mi
Spira Volare ("Wavespring" tech.)
First 8 miles in 1:37 or 12:08 pace, averaging 124 MAF
Last 8 miles in 1:56 or 14:30 pace, averaging 126 MAF
Started at 5 mph thru 4 miles, then slowed gradually to 3.6 mph at end in order to stay near MAF.