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chase

«	February 2007	»
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Explore Park 8 miles BMX

26 February, 2007 16:53

Activity

Route:	--	Elev. Avg:	933 ft
Location:	Roanoke, VA	Elev. Gain:	+0 ft
Date:	02/26/07	Up/Downhill:	[+1292/-1292]
Time:	01:37 PM	Difficulty:	3.7 / 5.0

Weather:	Partly Cloudy
	50F temp; 47% humidity
	50F heat index; winds SW 6

Performance

Distance:	8.00 miles
Time:	1:50:33
Speed:	4.30 mph
Pace:	13' 57 /mi	Heart Rate:	157 bpm (Avg)
Calories:	935		173 bpm (Peak)

Notes

Whew, 2 runs in one day! First the Mill mountain Star Trail with 1500' ascent and decent then the Explore park BMX trails. Some of next weeks Explore park 5K and 10K will overlap todays 8 mile run. I was really bonking at five miles.

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	161 - 179	0h 45m	40%	3.28 mi
Zone 4	143 - 161	1h 04m	58%	4.94 mi
Zone 3	125 - 143	0h 06m	5%	0.45 mi
Zone 2	107 - 125	0h 00m	0%	0.04 mi
Zone 1	90 - 107	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
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	10' 37	-3' 20	5.7	+1.3	155	-59 ft
2	12' 59	-0' 58	4.6	+0.3	161	+23 ft
3	13' 47	-0' 10	4.3	+0.0	159	-23 ft
4	12' 17	-1' 40	4.9	+0.6	160	-131 ft
5	14' 53	+0' 55	4.0	-0.3	158	+13 ft
6	16' 07	+2' 09	3.7	-0.6	152	+135 ft
7	12' 30	-1' 27	4.8	+0.5	155	-99 ft
8	13' 57	-0' 00	4.3	-0.0	157	+98 ft
end	11' 37	-2' 20	5.2	+0.9	168	+43 ft
Versus average of 13' 57 min/mi: Slower Faster

Star Trail Mill Mountain

26 February, 2007 16:44

Activity

Route:	--	Elev. Avg:	1321 ft
Location:	Roanoke, VA	Elev. Gain:	+4 ft
Date:	02/26/07	Up/Downhill:	[+807/-803]
Time:	11:49 AM	Difficulty:	2.9 / 5.0

Weather:	Overcast
	47F temp; 51% humidity
	47F heat index; winds SW 3

Performance

Distance:	3.18 miles
Time:	0:53:44
Speed:	3.60 mph
Pace:	16' 40 /mi	Heart Rate:	131 bpm (Avg)
Calories:	334		148 bpm (Peak)

Notes

Linda and I mapped out the Star trail. A great 5K hill workout!

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	161 - 179	0h 00m	0%	0.00 mi
Zone 4	143 - 161	0h 02m	3%	0.12 mi
Zone 3	125 - 143	0h 43m	79%	2.61 mi
Zone 2	107 - 125	0h 10m	18%	0.61 mi
Zone 1	90 - 107	0h 00m	0%	0.02 mi
(none)	out of range	0h 00m	0%	0.01 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	17' 48	+1' 08	3.4	-0.2	131	+400 ft
2	18' 52	+2' 12	3.2	-0.4	133	+164 ft
3	13' 59	-2' 41	4.3	+0.7	132	-453 ft
end	12' 13	-4' 27	4.9	+1.3	122	-108 ft
Versus average of 16' 40 min/mi: Slower Faster

pre Shamrock 5K run

24 February, 2007 12:23

Darn map is acting up. The run is marked with stars. The drive home I cannot delete. I wish I could edit the map more! I will leave the statiscs off too because they are useless with the additional 20 miles added in.

Activity

Route:	--	Elev. Avg:	399 ft
Location:	Axton, VA	Elev. Gain:	-538 ft
Date:	02/23/07	Up/Downhill:	[+272/-810]
Time:	07:55 PM	Difficulty:	2.4 / 5.0

Weather:	Fair
	37F temp; 28% humidity
	37F heat index; winds Calm

Notes

Ok for some reason the map wants to show my drive home of 20 miles and not just the 3 miles I ran. I marked off the 5K course with stars. A great run with the Danville Running Club. Looking forward to the Shamrock run March 17. Next saturday is the Explore Park trail run. And that is my aniversary, I have been running one year.

Map

Pace (min/mile)

Anglers Park BMX

23 February, 2007 19:10

Hey I am loving this Garmin Forerunner TGIF I am finally shaking that cold bug.

Activity

Route:	--	Elev. Avg:	491 ft
Location:	Danville, VA	Elev. Gain:	-7 ft
Date:	02/23/07	Up/Downhill:	[+685/-692]
Time:	03:56 PM	Difficulty:	3.0 / 5.0

Weather:	Fair
	50F temp; 17% humidity
	50F heat index; winds NW 12 G 21

Performance

Distance:	6.46 miles
Time:	1:25:20
Speed:	4.50 mph
Pace:	13' 20 /mi	Heart Rate:	155 bpm (Avg)
Calories:	737		174 bpm (Peak)

Notes

Nice run today. Getting my wind back. I included (lap 1, a 5 min cool down and then lap 2, a 3 min rest to recovery bpm of 101. Still learning how I want to capture this data. I took a good fall, missed the trees but rolled and cartwheeled a bit. Only a couple of minor scraps.

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	161 - 179	0h 30m	34%	2.42 mi
Zone 4	143 - 161	0h 48m	56%	3.84 mi
Zone 3	125 - 143	0h 03m	4%	0.25 mi
Zone 2	107 - 125	0h 06m	7%	0.26 mi
Zone 1	90 - 107	0h 02m	2%	0.04 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	13' 16	-0' 04	4.5	+0.0	150	+118 ft
2	12' 13	-1' 07	4.9	+0.4	163	0 ft
3	13' 51	+0' 31	4.3	-0.2	158	+16 ft
4	11' 50	-1' 30	5.1	+0.6	163	-10 ft
5	11' 24	-1' 56	5.3	+0.8	156	+3 ft
6	11' 32	-1' 48	5.2	+0.7	153	-105 ft
end	22' 43	+9' 23	2.6	-1.9	135	-30 ft
Versus average of 13' 20 min/mi: Slower Faster

Anglers Park

21 February, 2007 16:45

I sure am enjoying this site. The best thing has been getting corrected gps miles and elevation. Can hardly wait to use my new Forerunner.

Activity

Route:	--	Elev. Avg:	481 ft
Location:	Danville, VA	Elev. Gain:	+13 ft
Date:	02/21/07	Up/Downhill:	[+364/-351]
Time:	03:40 PM	Difficulty:	2.2 / 5.0

Weather:	Mostly Cloudy
	66F temp; 46% humidity
	66F heat index; winds Calm

Performance

Distance:	3.15 miles
Time:	0:47:38
Speed:	4.00 mph
Pace:	15' 00 /mi	Heart Rate:	146 bpm (Avg)
Calories:	363		173 bpm (Peak)

Notes

It was good to get out after that cold broncial thing. I felt weak and slow but much better at the end. 68* 100 bpm recovery, light rain at finish.
ps my Garmin Forerunner came to day. Its on charge, wish I could play with it now :-)

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	15' 32	+0' 32	3.9	-0.1	+118 ft
2	16' 05	+1' 05	3.7	-0.3	+10 ft
3	13' 45	-1' 15	4.4	+0.4	-105 ft
end	14' 31	-0' 29	4.1	+0.1	-10 ft
Versus average of 15' 00 min/mi: Slower Faster

Axton trail

19 February, 2007 12:10

Activity

Route:	--	Elev. Avg:	918 ft
Location:	Axton, VA	Elev. Gain:	+4 ft
Date:	02/19/07	Up/Downhill:	[+82/-78]
Time:	12:47 PM	Difficulty:	1.3 / 5.0

Weather:	Fair
	45F temp; 25% humidity
	45F heat index; winds S 5

Notes

Finally got out some after my bad cold.

Map

Elevation (ft.)

Ringold Rails to Trails

14 February, 2007 17:13

Very windy today

Activity

Route:	--	Elev. Avg:	449 ft
Location:	Ringgold, VA	Elev. Gain:	+0 ft
Date:	02/14/07	Up/Downhill:	[+173/-173]
Time:	05:21 PM	Difficulty:	2.6 / 5.0

Weather:	Fair
	36F temp; 45% humidity
	36F heat index; winds NW 17 G 23

Performance

Distance:	8.17 miles
Time:	1:23:00
Speed:	5.9 mph
Pace:	10' 16 /mi	Heart Rate:	158 bpm (Avg)
Calories:	0		173 bpm (Peak)

Notes

1:23, 38*, windy, 99bpm recovery, 5.9 mph, 10.16 min pace.
Nice run the gravel was soft after all the rain we had. I hoped to do the 11 mile round trip but stopped at 8 miles.

Map

Elevation (ft.)

Explore Park (partial)

11 February, 2007 11:55

Partial map of Explore Park BMX/foot trails. GPS failed in route. I left the splits in just to see what the charts look like.

Activity

Route:	--	Elev. Avg:	955 ft
Location:	Roanoke, VA	Elev. Gain:	-148 ft
Date:	02/11/07	Up/Downhill:	[+685/-833]
Time:	12:19 PM	Difficulty:	3.7 / 5.0

Weather:	Mostly Cloudy
	27F temp; 31% humidity
	27F heat index; winds SW 6

Performance

Distance:	9.00 miles
Time:	2:19:00
Speed:	3.88 mph
Pace:	15' 44 /mi	Heart Rate:	140 bpm (Avg)
Calories:	407		135 bpm (Peak)

Notes

2:19 about 9 miles 44*, GPS failed, hope to go back and remap the whole route.

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	16' 12	-2' 33	3.7	+0.5	-68 ft
2	17' 51	-0' 54	3.4	+0.2	+23 ft
3	22' 54	+4' 09	2.6	-0.6	+13 ft
end	18' 38	-0' 07	3.2	+0.0	-114 ft
Versus average of 18' 45 min/mi: Slower Faster

1/6/07 Appalachian Trail

10 February, 2007 07:38

Nice long run on AT. More elevation change than expected. Linda, Sandra and Chase

Activity

Route:	--	Elev. Avg:	2362 ft
Location:	Blue Ridge, VA	Elev. Gain:	-68 ft
Date:	01/06/07	Up/Downhill:	[+2349/-2417]
Time:	08:00 AM	Difficulty:	4.6 / 5.0

Performance

Distance:	18.00 miles
Time:	7:00:00
Speed:	2.57 mph
Pace:	23' 20 /mi	Heart Rate:	135 bpm (Avg)
Calories:	2176		145 bpm (Peak)

Notes

18 miles on Appalachian Trail
Black Horse gap to Wilson Creek shelter to 43 and back

Map

Elevation (ft.)

Old Axton Trail

09 February, 2007 21:58

Before the addition

Activity

Route:	--	Elev. Avg:	918 ft
Location:	Axton, VA	Elev. Gain:	+3 ft
Date:	01/30/07	Up/Downhill:	[+75/-72]
Time:	07:05 PM	Difficulty:	1.3 / 5.0

Performance

Distance:	0.74 miles
Time:	0:00:00
Speed:	0 mph
Pace:	0' 00 /mi	Heart Rate:	141 bpm (Avg)
Calories:	0		168 bpm (Peak)

Notes

Old Axton Trail before the addition

Map

Elevation (ft.)

2/4/07 Linda and Me

04 February, 2007 10:30

Nice two hour run on a 42* windy day.

Activity

Route:	--	Elev. Avg:	487 ft
Location:	Danville, VA	Elev. Gain:	+3 ft
Date:	02/04/07	Up/Downhill:	[+721/-718]
Time:	10:20 AM	Difficulty:	3.0 / 5.0

Performance

Distance:	7.51 miles
Time:	2:00:00
Speed:	3.76mph
Pace:	15' 98 /mi	Heart Rate:	135 bpm (Avg)
Calories:	0		177 bpm (Peak)

Notes

2:00 hours Anglers Park
42* 96 bpm recovery rate
Very Windy

Map

Elevation (ft.)