chase

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• Anglers Ridge

The Promise Land 50 K

Man am I tired. Up to now my longest race was a 10 K. This 34 miles kicked my butt. Activity Route: -- Elev. Avg: 2429 ft Location: Bedford, VA Elev. Gain: +0 ft Date: 04/28/07 Up/Downhill: [+7962/-7962] Time: 05:30 AM Difficulty: 4.6 / 5.0   Weather: A Few Clouds   64F temp; 48% humidity   64F heat index; winds Vrbl 6 Performance Distance: 34.05 miles Time: 8:13:02 Speed: 4.10 mph Pace: 14' 38 /mi Heart Rate: 154 bpm (Avg) Calories: 3826 174 bpm (Peak) Notes My First Marathon! 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 2h 25m 29%  9.38 mi Zone 4 143 - 161 4h 56m 60%  22.13 mi Zone 3 125 - 143 1h 13m 14%  4.59 mi Zone 2 107 - 125 0h 01m 0%  0.12 mi Zone 1 90 - 107 0h 00m 0%  0.03 mi (none) out of range 0h 00m 0%  0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 14' 15 -0' 23 4.2 +0.1 143 +298 ft 2 15' 54 +1' 15 3.8 -0.3 158 +524 ft 3 18' 59 +4' 20 3.2 -0.9 166 +725 ft 4 15' 13 +0' 34 3.9 -0.2 166 +453 ft 5 13' 32 -1' 06 4.4 +0.3 163 -13 ft 6 11' 30 -3' 08 5.2 +1.1 155 -151 ft 7 9' 57 -4' 41 6.0 +1.9 153 -325 ft 8 11' 01 -3' 37 5.4 +1.3 156 -128 ft 9 13' 32 -1' 06 4.4 +0.3 161 +302 ft 10 13' 09 -1' 29 4.6 +0.5 161 +131 ft 11 14' 38 -0' 00 4.1 +0.0 158 +332 ft 12 15' 23 +0' 44 3.9 -0.2 166 +430 ft 13 11' 27 -3' 11 5.2 +1.1 160 -62 ft 14 11' 29 -3' 09 5.2 +1.1 151 -440 ft 15 11' 37 -3' 01 5.2 +1.1 157 -636 ft 16 12' 37 -2' 01 4.8 +0.7 164 -32 ft 17 11' 45 -2' 53 5.1 +1.0 156 -748 ft 18 10' 59 -3' 39 5.5 +1.4 156 -459 ft 19 11' 32 -3' 06 5.2 +1.1 156 -193 ft 20 10' 50 -3' 48 5.5 +1.4 158 -128 ft 21 15' 00 +0' 21 4.0 -0.1 158 +171 ft 22 14' 38 -0' 00 4.1 +0.0 154 +160 ft 23 14' 51 +0' 12 4.0 -0.1 154 +223 ft 24 14' 40 +0' 01 4.1 -0.0 156 +220 ft 25 12' 55 -1' 43 4.6 +0.5 155 -29 ft 26 12' 49 -1' 49 4.7 +0.6 147 -348 ft 27 16' 59 +2' 20 3.5 -0.6 149 +75 ft 28 18' 01 +3' 22 3.3 -0.8 152 +521 ft 29 24' 23 +9' 44 2.5 -1.6 158 +770 ft 30 20' 41 +6' 02 2.9 -1.2 155 +495 ft 31 16' 23 +1' 44 3.7 -0.4 140 -160 ft 32 17' 14 +2' 35 3.5 -0.6 135 -620 ft 33 15' 20 +0' 41 3.9 -0.2 136 -685 ft 34 12' 10 -2' 28 4.9 +0.8 141 -469 ft end 10' 41 -3' 57 5.6 +1.5 154 -203 ft Versus average of 14' 38 min/mi:     Slower     Faster

w133

Activity Route: -- Elev. Avg: 3258 ft Location: Goldbond, VA Elev. Gain: +4 ft Date: 04/22/07 Up/Downhill: [+2385/-2381] Time: 11:27 AM Difficulty: 4.8 / 5.0   Weather: Fair   79F temp; 23% humidity   76F heat index; winds W 3 Performance Distance: 8.88 miles Time: 5:15:37 Speed: 1.70 mph Pace: 35' 17 /mi Heart Rate: 122 bpm (Avg) Calories: 1087 166 bpm (Peak) Notes Started survey with Jim. Then ran to met Linda on her 18 mile run. 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 03m 1%  0.20 mi Zone 4 143 - 161 0h 38m 12%  2.13 mi Zone 3 125 - 143 0h 51m 16%  2.28 mi Zone 2 107 - 125 2h 26m 46%  5.14 mi Zone 1 90 - 107 1h 19m 25%  1.42 mi (none) out of range 0h 10m 3%  0.15 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 46' 09 +10' 51 1.3 -0.4 108 +229 ft 2 45' 27 +10' 09 1.3 -0.4 113 +393 ft 3 30' 27 -4' 50 2.0 +0.3 116 +554 ft 4 50' 50 +15' 32 1.2 -0.5 121 +197 ft 5 16' 40 -18' 37 3.6 +1.9 155 +138 ft 6 15' 42 -19' 35 3.8 +2.1 148 -289 ft 7 27' 54 -7' 23 2.1 +0.5 132 +253 ft 8 25' 51 -9' 26 2.3 +0.6 115 -141 ft 9 18' 48 -16' 29 3.2 +1.5 121 -354 ft 10 21' 12 -14' 05 2.8 +1.1 115 -610 ft end 20' 28 -14' 49 2.9 +1.2 114 -367 ft Versus average of 35' 17 min/mi:     Slower     Faster

Anglers BMX

Nice run today. Only a few blow downs on the trail after that big storm. Activity Route: -- Elev. Avg: 480 ft Location: Danville, VA Elev. Gain: +6 ft Date: 04/18/07 Up/Downhill: [+1000/-994] Time: 03:46 PM Difficulty: 3.4 / 5.0   Weather: Fair   65F temp; 44% humidity   65F heat index; winds E 7 Performance Distance: 10.40 miles Time: 2:27:04 Speed: 4.20 mph Pace: 14' 17 /mi Heart Rate: 152 bpm (Avg) Calories: 1149 168 bpm (Peak) Notes Great day for a run. 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 17m 11%  1.26 mi Zone 4 143 - 161 1h 58m 80%  8.53 mi Zone 3 125 - 143 0h 16m 11%  1.11 mi Zone 2 107 - 125 0h 04m 3%  0.14 mi Zone 1 90 - 107 0h 00m 0%  0.00 mi (none) out of range 0h 00m 0%  0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 13' 40 -0' 37 4.4 +0.2 154 +112 ft 2 12' 59 -1' 18 4.6 +0.4 154 +20 ft 3 14' 46 +0' 28 4.1 -0.1 152 0 ft 4 12' 30 -1' 47 4.8 +0.6 156 -20 ft 5 12' 34 -1' 43 4.8 +0.6 153 +36 ft 6 14' 17 -0' 00 4.2 +0.0 148 -42 ft 7 16' 20 +2' 02 3.7 -0.5 144 -62 ft 8 14' 11 -0' 06 4.2 +0.0 152 +19 ft 9 14' 01 -0' 16 4.3 +0.1 150 -23 ft 10 13' 30 -0' 47 4.4 +0.2 157 +10 ft end 19' 52 +5' 34 3.0 -1.2 153 -43 ft Versus average of 14' 17 min/mi:     Slower     Faster

Chestnut Ridge Trail

Activity Route: -- Elev. Avg: 0 ft Location: Roanoke, VA Elev. Gain: +0 ft Date: 04/13/07 Up/Downhill: [+0/-0] Time: 09:50 AM Difficulty: 0 / 5.0 Performance Distance: 5.47 miles Time: 1:15:11 Speed: 4.40 mph Pace: 13' 38 /mi Heart Rate: 145 bpm (Avg) Calories: 643 159 bpm (Peak) Notes Linda and I had a nice run on this beautiful day. 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 50m 66%  3.65 mi Zone 3 125 - 143 0h 27m 35%  2.20 mi Zone 2 107 - 125 0h 01m 1%  0.12 mi Zone 1 90 - 107 0h 01m 1%  0.06 mi (none) out of range 0h 00m 0%  0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 11' 41 -1' 57 5.1 +0.7 135 -171 ft 2 13' 43 +0' 04 4.4 -0.0 149 +108 ft 3 13' 12 -0' 26 4.5 +0.1 149 +7 ft 4 14' 09 +0' 30 4.2 -0.2 143 +115 ft 5 12' 54 -0' 44 4.7 +0.3 143 -148 ft end 13' 51 +0' 12 4.3 -0.1 147 +95 ft Versus average of 13' 38 min/mi:     Slower     Faster

Anglers Park BMX Trails

Nice run. I am tired. Those BMX guys are really doing a great job on the trails. They must have put in a big day last Saturday to have added so much new trail. Activity Route: -- Elev. Avg: 470 ft Location: Danville, VA Elev. Gain: -3 ft Date: 04/10/07 Up/Downhill: [+1345/-1348] Time: 01:57 PM Difficulty: 3.9 / 5.0   Weather: Fair   59F temp; 23% humidity   59F heat index; winds SE 7 Performance Distance: 14.92 miles Time: 3:35:28 Speed: 4.20 mph Pace: 14' 17 /mi Heart Rate: 146 bpm (Avg) Calories: 1634 165 bpm (Peak) Notes Ok thats suppose to be BMX trails not NMX. Boy I am tired. That was a good run. Just had a veggie burger with a giant slice of onion. Now for a soak in the tub. 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 08m 3%  0.71 mi Zone 4 143 - 161 2h 18m 64%  10.25 mi Zone 3 125 - 143 1h 05m 30%  4.10 mi Zone 2 107 - 125 0h 13m 6%  0.74 mi Zone 1 90 - 107 0h 01m 0%  0.06 mi (none) out of range 0h 00m 0%  0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 12' 44 -1' 33 4.7 +0.5 143 +69 ft 2 12' 55 -1' 22 4.6 +0.4 149 +69 ft 3 12' 57 -1' 20 4.6 +0.4 151 -3 ft 4 12' 30 -1' 47 4.8 +0.6 152 -6 ft 5 11' 50 -2' 27 5.1 +0.9 153 -10 ft 6 11' 55 -2' 22 5.0 +0.8 151 -3 ft 7 13' 47 -0' 30 4.3 +0.2 147 -78 ft 8 14' 38 +0' 20 4.1 -0.1 147 +56 ft 9 16' 12 +1' 54 3.7 -0.5 141 -62 ft 10 15' 27 +1' 09 3.9 -0.3 145 -7 ft 11 16' 51 +2' 33 3.6 -0.6 140 +82 ft 12 18' 38 +4' 20 3.2 -1.0 138 -63 ft 13 12' 54 -1' 23 4.7 +0.5 152 +26 ft 14 14' 17 -0' 00 4.2 +0.0 152 -6 ft 15 14' 25 +0' 07 4.2 -0.0 138 -50 ft end 19' 32 +5' 14 3.1 -1.1 120 -16 ft Versus average of 14' 17 min/mi:     Slower     Faster

24 mile run

This should be 24 miles. I turned off the GPS accidentally for about an hour. Did my best to merge in the missing section. Linda and Chase Activity Route: -- Elev. Avg: 2363 ft Location: Natural Bridge Station, VA Elev. Gain: -1634 ft Date: 04/07/07 Up/Downhill: [+5862/-7496] Time: 10:05 AM Difficulty: 4.6 / 5.0 Performance Distance: 24.00 miles Time: -8:16:40 Speed: 0 mph Pace: 0' 00 /mi Calories: 2452 Notes Nice 24 mile run, a little over 8 hours. I accidentally turned off the GPS again and did my best to merge in the missing section. Map Elevation (ft.) Speed (mph)

Dan Daniels Greenway

Paved walk and bike route along the Dan River. About 7.5 miles in length and still growing. Activity Route: -- Elev. Avg: 444 ft Location: Danville, VA Elev. Gain: -10 ft Date: 04/04/07 Up/Downhill: [+1177/-1187] Time: 01:47 PM Difficulty: 4.6 / 5.0   Weather: A Few Clouds   77F temp; 37% humidity   77F heat index; winds W 17 G 24 Performance Distance: 15.32 miles Time: 1:23:43 Speed: 11 mph Pace: 5' 27 /mi Heart Rate: 128 bpm (Avg) Calories: 1699 150 bpm (Peak) Notes This is a paved bike/walk trail mostly along the Dan River. It is about 7.5 miles in length. Map   Elevation (ft.)   Speed (mph)   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 06m 7%  0.56 mi Zone 3 125 - 143 0h 55m 66%  10.25 mi Zone 2 107 - 125 0h 24m 28%  4.82 mi Zone 1 90 - 107 0h 02m 2%  0.38 mi (none) out of range 0h 00m 0%  0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 5' 33 +0' 05 10.8 -0.2 121 0 ft 2 4' 47 -0' 40 12.5 +1.5 130 +13 ft 3 4' 52 -0' 35 12.3 +1.3 136 -36 ft 4 5' 53 +0' 25 10.2 -0.8 134 +27 ft 5 5' 40 +0' 12 10.6 -0.4 129 -6 ft 6 3' 48 -1' 39 15.8 +4.8 131 +13 ft 7 4' 16 -1' 11 14.0 +3.0 135 +13 ft 8 5' 02 -0' 25 11.9 +0.9 127 -16 ft 9 4' 30 -0' 57 13.3 +2.3 126 -3 ft 10 6' 45 +1' 17 8.9 -2.1 131 +59 ft 11 8' 13 +2' 45 7.3 -3.7 136 +134 ft 12 5' 02 -0' 25 11.9 +0.9 120 -23 ft 13 7' 15 +1' 47 8.3 -2.7 124 +13 ft 14 4' 57 -0' 30 12.1 +1.1 129 -95 ft 15 5' 20 -0' 07 11.2 +0.2 113 -88 ft end 6' 40 +1' 12 9.0 -2.0 112 -13 ft Versus average of 11.0 mph:     Slower     Faster

12.77 Anglers Park

A cool morning for a long run. I am glad I had water stashed over near the Airport. The new section thats still under construction is nice. Those Mountain Bike folks are sure doing a good job on these trails. Activity Route: -- Elev. Avg: 470 ft Location: Danville, VA Elev. Gain: +3 ft Date: 04/01/07 Up/Downhill: [+1115/-1112] Time: 07:53 AM Difficulty: 3.6 / 5.0   Weather: Mostly Cloudy   64F temp; 75% humidity   64F heat index; winds SW 3 Performance Distance: 12.77 miles Time: 3:19:34 Speed: 3.80 mph Pace: 15' 47 /mi Heart Rate: 153 bpm (Avg) Calories: 1371 182 bpm (Peak) Notes Nice weather today. The first hour was the hardest. I couldnt seem to get in the right gear. 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 56m 28%  4.23 mi Zone 4 143 - 161 1h 46m 52%  7.07 mi Zone 3 125 - 143 0h 41m 20%  2.30 mi Zone 2 107 - 125 0h 08m 3%  0.23 mi Zone 1 90 - 107 0h 00m 0%  0.02 mi (none) out of range 0h 01m 0%  0.05 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 13' 25 -2' 22 4.5 +0.7 154 +108 ft 2 14' 57 -0' 50 4.0 +0.2 152 +20 ft 3 14' 38 -1' 09 4.1 +0.3 159 +20 ft 4 14' 07 -1' 40 4.3 +0.4 158 -13 ft 5 15' 06 -0' 41 4.0 +0.2 150 -4 ft 6 13' 47 -2' 00 4.3 +0.5 152 -82 ft 7 18' 14 +2' 26 3.3 -0.5 141 +20 ft 8 14' 46 -1' 01 4.1 +0.3 149 -53 ft 9 19' 17 +3' 29 3.1 -0.7 140 +49 ft 10 15' 18 -0' 29 3.9 +0.1 153 -45 ft 11 14' 13 -1' 34 4.2 +0.4 159 +62 ft 12 13' 36 -2' 11 4.4 +0.6 167 -85 ft 13 13' 51 -1' 56 4.3 +0.5 157 -6 ft end 52' 10 +36' 22 1.1 -2.7 125 +13 ft Versus average of 15' 47 min/mi:     Slower     Faster

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