Location	Cape Town			Start Time	23/10/2008 07:27:53 AM
Category	Hills
Distance	12.68 kilometers	Ascend	208.5 meters	Descend	-208.9 meters
Total Time	01:01:26	Moving	01:00:18	Stopped	00:01:08
Average Pace	00:04:47 min/km	Fastest Pace	00:03:28 min/km	Slowest Pace	00:12:54 min/km
Calories	975	Average HR	155 BPM	Max HR	180 BPM
Weather	22 °C Clear
Equipment	Asics - Gel Nimbus 10
Notes	Hills, urgh. Not enjoyable, but necessary. I just remind myself of how much it improves performance. Skipped two days because I overslept and work, but should make most runs up bar one workout. Good workout today, feeling ok.
Splits	Distance (km) Total Time Split Time Split Pace Split Speed Elevation Change (m) 2.02 00:10:00 00:10:00 00:04:57 12.1 -23.18 0.53 00:12:00 00:02:00 00:03:46 15.9 22.74 0.56 00:14:59 00:02:58 00:05:22 11.2 -20.73 0.53 00:16:59 00:02:00 00:03:45 16.0 25.44 0.56 00:19:54 00:02:54 00:05:14 11.5 -24.89 0.52 00:21:54 00:02:00 00:03:50 15.7 22.31 0.56 00:24:55 00:03:00 00:05:20 11.3 -19.80 0.52 00:26:55 00:02:00 00:03:49 15.7 16.24 0.57 00:29:57 00:03:01 00:05:19 11.3 -18.57 0.53 00:31:57 00:02:00 00:03:48 15.8 20.11 0.56 00:34:49 00:02:52 00:05:06 11.7 -17.72 0.52 00:36:49 00:02:00 00:03:51 15.6 14.51 0.69 00:40:27 00:03:37 00:05:17 11.3 -8.61 3.98 01:00:27 00:20:00 00:05:01 11.9 13.59 0.02 01:00:28 00:00:00 00:00:33 108.6 0.04