5k on Smoked legs

I thought I'd run a quick 3 miler to see what my time would be? I ran about 20 miles the last couple days so my legs were smoked. Better luck next time! Activity Route: -- Elev. Avg: 887 ft Location: Stoughton, WI Elev. Gain: +19 ft Date: 08/02/09 Up/Downhill: [+114/-95] Time: 03:51 PM Difficulty: 2.1 / 5.0 Weather: A Few Clouds 76 F temp; 43% humidity 77 F heat index; winds SW 9 G 16 Performance Distance: 3.05 miles Time: 0:23:05 Speed: 7.9 mph Pace: 7' 34 /mi Calories: 446 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 7' 29 -0' 05 8.0 +0.1 +6 ft 2 7' 45 +0' 11 7.7 -0.2 +26 ft 3 7' 32 -0' 02 8.0 +0.0 -13 ft end 5' 40 -1' 54 10.6 +2.7 0 ft Versus average of 7' 34 min/mile

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First run for the month of August

This run felt slow, but worth it very relaxing! Activity Route: -- Elev. Avg: 891 ft Location: Stoughton, WI Elev. Gain: +0 ft Date: 08/01/09 Up/Downhill: [+285/-285] Time: 10:59 AM Difficulty: 2.7 / 5.0 Weather: Mostly Cloudy 73 F temp; 55% humidity 73 F heat index; winds W 8 Performance Distance: 7.22 miles Time: 1:04:09 Speed: 6.8 mph Pace: 8' 53 /mi Calories: 1045 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 7' 49 -1' 04 7.7 +0.9 -72 ft 2 7' 58 -0' 55 7.5 +0.8 0 ft 3 9' 34 +0' 41 6.3 -0.5 +13 ft 4 9' 00 +0' 07 6.7 -0.1 -6 ft 5 8' 47 -0' 06 6.8 +0.1 +42 ft 6 10' 55 +2' 02 5.5 -1.3 +23 ft 7 8' 22 -0' 31 7.2 +0.4 +13 ft end 7' 34 -1' 19 7.9 +1.2 -13 ft Versus average of 8' 53 min/mile

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