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chase

«	July 2007	»
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29	30	31

Week 2 Tuesday

31 July, 2007 18:01

Activity

Route:	--	Elev. Avg:	454 ft
Location:	Danville, VA	Elev. Gain:	-7 ft
Date:	07/31/07	Up/Downhill:	[+521/-528]
Time:	03:53 PM	Difficulty:	3.5 / 5.0

Weather:	Fair
	87F temp; 48% humidity
	89F heat index; winds NE 6

Performance

Distance:	4.81 miles
Time:	1:09:52
Speed:	4.1 mph
Pace:	14' 32 /mi	Heart Rate:	138 bpm (Avg)
Calories:	499		167 bpm (Peak)

Notes

Hot today! I cut my run short because my legs were kind of sore. I suppose I over did it a little yesterday.

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 7	175 - 185	0h 00m	0%	0.00 mi
Zone 6	165 - 175	0h 00m	0%	0.03 mi
Zone 5	155 - 165	0h 01m	1%	0.09 mi
Zone 4	145 - 155	0h 09m	13%	0.59 mi
Zone 3	135 - 145	0h 42m	61%	2.91 mi
Zone 2	125 - 135	0h 20m	29%	1.49 mi
Zone 1	60 - 125	0h 03m	4%	0.20 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' 28	-1' 04	4.5	+0.3	137	+69 ft
2	15' 13	+0' 41	3.9	-0.2	141	+36 ft
3	16' 02	+1' 30	3.7	-0.4	137	-26 ft
4	14' 21	-0' 11	4.2	+0.1	137	-16 ft
end	12' 49	-1' 43	4.7	+0.6	138	-69 ft
Versus average of 14' 32 min/mi: Slower Faster

Week 2 Monday

30 July, 2007 15:09

Activity

Route:	--	Elev. Avg:	1414 ft
Location:	Roanoke, VA	Elev. Gain:	+3 ft
Date:	07/30/07	Up/Downhill:	[+1417/-1414]
Time:	10:17 AM	Difficulty:	3.9 / 5.0

Weather:	Overcast
	74F temp; 76% humidity
	74F heat index; winds Calm

Performance

Distance:	8.27 miles
Time:	1:40:52
Speed:	4.9 mph
Pace:	12' 12 /mi	Heart Rate:	148 bpm (Avg)
Calories:	946		184 bpm (Peak)

Notes

I felt well rested, even after a busy weekend. Thankfully it wasnt as hot as Saturdays run. A very pleasant trail run today. Glad to be tired but not overly sore (unlike when I over did it on Monday a few weeks ago).

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 7	175 - 185	0h 00m	0%	0.01 mi
Zone 6	165 - 175	0h 00m	0%	0.00 mi
Zone 5	155 - 165	0h 14m	14%	1.22 mi
Zone 4	145 - 155	1h 04m	63%	5.44 mi
Zone 3	135 - 145	0h 26m	25%	2.03 mi
Zone 2	125 - 135	0h 04m	3%	0.28 mi
Zone 1	60 - 125	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
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	10' 19	-1' 53	5.8	+0.9	151	-95 ft
2	13' 00	+0' 48	4.6	-0.3	150	+92 ft
3	11' 55	-0' 17	5.0	+0.1	147	-86 ft
4	12' 52	+0' 40	4.7	-0.3	144	-98 ft
5	13' 25	+1' 13	4.5	-0.4	143	+122 ft
6	11' 32	-0' 40	5.2	+0.3	147	-19 ft
7	12' 26	+0' 14	4.8	-0.1	150	+82 ft
8	11' 10	-1' 02	5.4	+0.5	149	-27 ft
end	12' 16	+0' 04	4.9	-0.0	151	+33 ft
Versus average of 12' 12 min/mi: Slower Faster

Week 1 Saturday

28 July, 2007 16:43

This trail is being improved and is under construction. Hopefully the improvements will continue on east of the BRP soon.

Activity

Route:	--	Elev. Avg:	1274 ft
Location:	Roanoke, VA	Elev. Gain:	-7 ft
Date:	07/28/07	Up/Downhill:	[+2424/-2431]
Time:	11:09 AM	Difficulty:	5.0 / 5.0

Weather:	Mostly Cloudy
	80F temp; 62% humidity
	82F heat index; winds SW 9

Performance

Distance:	13.58 miles
Time:	3:05:40
Speed:	4.4 mph
Pace:	13' 40 /mi	Heart Rate:	141 bpm (Avg)
Calories:	1537		162 bpm (Peak)

Notes

Linda and I ran out the Horse trail beyond the Blue Ridge Parkway until it was very overgrown. Then we ran to the intersection of the Chestnut Ridge trail, ran that loop then returned to the BRP.

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 7	175 - 185	0h 00m	0%	0.00 mi
Zone 6	165 - 175	0h 00m	0%	0.00 mi
Zone 5	155 - 165	0h 15m	8%	1.15 mi
Zone 4	145 - 155	2h 06m	68%	7.50 mi
Zone 3	135 - 145	0h 56m	30%	3.80 mi
Zone 2	125 - 135	0h 16m	8%	1.15 mi
Zone 1	60 - 125	1h 05m	35%	1.46 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	22' 08	+8' 28	2.7	-1.7	115	+16 ft
2	20' 32	+6' 52	2.9	-1.5	137	-3 ft
3	20' 32	+6' 52	2.9	-1.5	142	+98 ft
4	14' 21	+0' 41	4.2	-0.2	151	+144 ft
5	22' 13	+8' 33	2.7	-1.7	143	+92 ft
6	12' 25	-1' 15	4.8	+0.4	149	+29 ft
7	20' 58	+7' 18	2.9	-1.5	145	-121 ft
8	16' 23	+2' 43	3.7	-0.7	146	-66 ft
9	19' 48	+6' 08	3.0	-1.4	145	+131 ft
10	23' 20	+9' 40	2.6	-1.8	142	+13 ft
11	15' 16	+1' 36	3.9	-0.5	145	+3 ft
12	12' 20	-1' 20	4.9	+0.5	147	-207 ft
13	24' 47	+11' 07	2.4	-2.0	141	-43 ft
end	12' 59	-0' 41	4.6	+0.2	142	-96 ft
Versus average of 13' 40 min/mi: Slower Faster

Week 1 Thursday

26 July, 2007 17:59

Activity

Route:	--	Elev. Avg:	473 ft
Location:	Danville, VA	Elev. Gain:	-3 ft
Date:	07/26/07	Up/Downhill:	[+807/-810]
Time:	03:48 PM	Difficulty:	3.9 / 5.0

Weather:	Fair
	87F temp; 41% humidity
	87F heat index; winds Calm

Performance

Distance:	7.44 miles
Time:	1:39:27
Speed:	4.5 mph
Pace:	13' 22 /mi	Heart Rate:	149 bpm (Avg)
Calories:	829		175 bpm (Peak)

Notes

Nice run today but the heat is back. I reckon it will be even hotter for Saturdays run.

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 7	175 - 185	0h 00m	0%	0.02 mi
Zone 6	165 - 175	0h 01m	1%	0.13 mi
Zone 5	155 - 165	0h 30m	29%	2.20 mi
Zone 4	145 - 155	0h 56m	56%	4.27 mi
Zone 3	135 - 145	0h 14m	13%	1.07 mi
Zone 2	125 - 135	0h 04m	4%	0.29 mi
Zone 1	60 - 125	0h 04m	3%	0.24 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' 59	+0' 37	4.3	-0.2	135	+118 ft
2	12' 36	-0' 46	4.8	+0.3	153	+17 ft
3	12' 30	-0' 52	4.8	+0.3	153	-26 ft
4	13' 06	-0' 16	4.6	+0.1	152	-30 ft
5	15' 20	+1' 58	3.9	-0.6	148	+20 ft
6	13' 59	+0' 37	4.3	-0.2	151	-36 ft
7	13' 07	-0' 15	4.6	+0.1	151	-36 ft
end	10' 21	-3' 01	5.8	+1.3	160	-29 ft
Versus average of 13' 22 min/mi: Slower Faster

Week 1 Tuesday

24 July, 2007 18:47

Activity

Route:	--	Elev. Avg:	471 ft
Location:	Danville, VA	Elev. Gain:	+3 ft
Date:	07/24/07	Up/Downhill:	[+813/-810]
Time:	03:50 PM	Difficulty:	3.7 / 5.0

Weather:	Fair
	76F temp; 59% humidity
	78F heat index; winds N 3

Performance

Distance:	7.60 miles
Time:	1:47:59
Speed:	4.2 mph
Pace:	14' 13 /mi	Heart Rate:	140 bpm (Avg)
Calories:	844		168 bpm (Peak)

Notes

Great run today. I really like this cool spell of weather.

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 7	175 - 185	0h 00m	0%	0.00 mi
Zone 6	165 - 175	0h 01m	0%	0.10 mi
Zone 5	155 - 165	0h 03m	3%	0.34 mi
Zone 4	145 - 155	0h 36m	33%	2.82 mi
Zone 3	135 - 145	0h 46m	42%	3.28 mi
Zone 2	125 - 135	0h 18m	16%	1.33 mi
Zone 1	60 - 125	0h 11m	10%	0.37 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	14' 13	+0' 00	4.2	-0.0	132	+115 ft
2	13' 27	-0' 46	4.5	+0.2	145	+23 ft
3	11' 51	-2' 22	5.1	+0.8	146	-23 ft
4	13' 18	-0' 55	4.5	+0.3	144	-46 ft
5	15' 23	+1' 10	3.9	-0.3	137	+30 ft
6	13' 57	-0' 16	4.3	+0.1	137	-42 ft
7	12' 41	-1' 32	4.7	+0.5	144	-29 ft
end	20' 24	+6' 11	2.9	-1.3	140	-23 ft
Versus average of 14' 13 min/mi: Slower Faster

Week 1

23 July, 2007 13:21

New Shoes

Activity

Route:	--	Elev. Avg:	484 ft
Location:	Danville, VA	Elev. Gain:	+7 ft
Date:	07/23/07	Up/Downhill:	[+958/-951]
Time:	08:04 AM	Difficulty:	4.0 / 5.0

Weather:	Fair
	75F temp; 53% humidity
	77F heat index; winds W 10

Performance

Distance:	8.87 miles
Time:	2:02:59
Speed:	4.3 mph
Pace:	13' 52 /mi	Heart Rate:	145 bpm (Avg)
Calories:	972		161 bpm (Peak)

Notes

Ok, I had my two weeks rest and its time to start the training program again. This time I will work in a bike ride and not bump my run miles up too much at once. New shoes felt real good today.

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 7	175 - 185	0h 00m	0%	0.00 mi
Zone 6	165 - 175	0h 00m	0%	0.00 mi
Zone 5	155 - 165	0h 17m	13%	1.23 mi
Zone 4	145 - 155	1h 01m	49%	4.57 mi
Zone 3	135 - 145	0h 41m	33%	3.02 mi
Zone 2	125 - 135	0h 10m	8%	0.64 mi
Zone 1	60 - 125	0h 06m	5%	0.40 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	14' 29	+0' 37	4.1	-0.2	133	+59 ft
2	14' 13	+0' 21	4.2	-0.1	150	+46 ft
3	15' 06	+1' 14	4.0	-0.4	146	-36 ft
4	15' 20	+1' 28	3.9	-0.4	140	-3 ft
5	13' 09	-0' 43	4.6	+0.2	144	-3 ft
6	13' 11	-0' 41	4.5	+0.2	149	+65 ft
7	13' 09	-0' 43	4.6	+0.2	145	0 ft
8	11' 45	-2' 07	5.1	+0.8	149	-72 ft
end	13' 00	-0' 52	4.6	+0.3	148	-49 ft
Versus average of 13' 52 min/mi: Slower Faster

Chestnut Horse Trail

17 July, 2007 16:32

First part of horse trail

Activity

Route:	--	Elev. Avg:	1330 ft
Location:	Roanoke, VA	Elev. Gain:	-9 ft
Date:	07/17/07	Up/Downhill:	[+1053/-1062]
Time:	10:19 AM	Difficulty:	4.4 / 5.0

Weather:	A Few Clouds
	83F temp; 54% humidity
	85F heat index; winds Vrbl 3

Performance

Distance:	5.33 miles
Time:	1:17:50
Speed:	4.1 mph
Pace:	14' 36 /mi	Heart Rate:	148 bpm (Avg)
Calories:	616		167 bpm (Peak)

Notes

Linda and I found a new trail. About a mile down the Chestnut Ridge Trail we found this horse trail. I think it may tie into the Glenwood horse trail and go on for many miles. Today I just rain it as far as the Blue Ridge Parkway and back. This was my first run since taking a week off to stave off injury. Can hardly wait to explore this trail further.
Chase

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 7	175 - 185	0h 00m	0%	0.00 mi
Zone 6	165 - 175	0h 02m	2%	0.13 mi
Zone 5	155 - 165	0h 16m	21%	1.16 mi
Zone 4	145 - 155	0h 41m	53%	2.90 mi
Zone 3	135 - 145	0h 21m	27%	1.59 mi
Zone 2	125 - 135	0h 06m	8%	0.34 mi
Zone 1	60 - 125	0h 01m	1%	0.11 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	11' 27	-3' 09	5.2	+1.1	142	-95 ft
2	13' 32	-1' 04	4.4	+0.3	155	-73 ft
3	19' 17	+4' 41	3.1	-1.0	142	-72 ft
4	15' 49	+1' 13	3.8	-0.3	147	+132 ft
5	13' 12	-1' 24	4.5	+0.4	148	+26 ft
end	12' 45	-1' 51	4.7	+0.6	155	+72 ft
Versus average of 14' 36 min/mi: Slower Faster

Week 15 Tuesday

10 July, 2007 18:25

Activity

Route:	--	Elev. Avg:	477 ft
Location:	Danville, VA	Elev. Gain:	-3 ft
Date:	07/10/07	Up/Downhill:	[+449/-452]
Time:	03:48 PM	Difficulty:	2.4 / 5.0

Weather:	Fair
	74F temp; 96% humidity
	74F heat index; winds Calm

Performance

Distance:	3.73 miles
Time:	0:56:09
Speed:	4.0 mph
Pace:	15' 03 /mi	Heart Rate:	130 bpm (Avg)
Calories:	405		154 bpm (Peak)

Notes

My lower legs were pretty sore when I started out. I thought they might loosen up after a few miles but they got worse. I shortened the run and head back to the car.

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 7	175 - 185	0h 00m	0%	0.00 mi
Zone 6	165 - 175	0h 00m	0%	0.00 mi
Zone 5	155 - 165	0h 00m	0%	0.00 mi
Zone 4	145 - 155	0h 08m	14%	0.57 mi
Zone 3	135 - 145	0h 18m	32%	1.48 mi
Zone 2	125 - 135	0h 11m	19%	0.83 mi
Zone 1	60 - 125	0h 22m	39%	1.22 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	14' 05	-0' 58	4.3	+0.3	131	+105 ft
2	13' 11	-1' 52	4.5	+0.6	143	+23 ft
3	15' 52	+0' 49	3.8	-0.2	125	-42 ft
end	16' 10	+1' 07	3.7	-0.3	120	-88 ft
Versus average of 15' 03 min/mi: Slower Faster

Week 15 Monday

09 July, 2007 10:30

Activity

Route:	--	Elev. Avg:	468 ft
Location:	Danville, VA	Elev. Gain:	-10 ft
Date:	07/09/07	Up/Downhill:	[+741/-751]
Time:	08:08 AM	Difficulty:	3.8 / 5.0

Weather:	Fair
	80F temp; 69% humidity
	83F heat index; winds SW 6

Performance

Distance:	7.04 miles
Time:	1:32:00
Speed:	4.6 mph
Pace:	13' 04 /mi	Heart Rate:	150 bpm (Avg)
Calories:	792		175 bpm (Peak)

Notes

Great run today and the start of my second week of training. I think listening to music is helping me to pace myself better.

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 7	175 - 185	0h 00m	0%	0.02 mi
Zone 6	165 - 175	0h 02m	2%	0.25 mi
Zone 5	155 - 165	0h 37m	40%	2.97 mi
Zone 4	145 - 155	0h 42m	45%	3.33 mi
Zone 3	135 - 145	0h 08m	8%	0.60 mi
Zone 2	125 - 135	0h 04m	5%	0.29 mi
Zone 1	60 - 125	0h 06m	6%	0.31 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' 51	+0' 47	4.3	-0.3	136	+111 ft
2	11' 54	-1' 10	5.0	+0.4	157	+20 ft
3	13' 14	+0' 10	4.5	-0.1	146	-52 ft
4	13' 47	+0' 43	4.3	-0.2	150	+3 ft
5	13' 25	+0' 21	4.5	-0.1	156	+33 ft
6	12' 39	-0' 25	4.7	+0.1	155	-62 ft
7	11' 07	-1' 57	5.4	+0.8	158	-72 ft
end	31' 44	+18' 40	1.9	-2.7	129	+9 ft
Versus average of 13' 04 min/mi: Slower Faster

Week 16 Saturday

09 July, 2007 10:27

A grat first week. 43 miles

Activity

Route:	--	Elev. Avg:	472 ft
Location:	Danville, VA	Elev. Gain:	-17 ft
Date:	07/07/07	Up/Downhill:	[+1551/-1568]
Time:	07:14 AM	Difficulty:	5.0 / 5.0

Weather:	Fair
	83F temp; 52% humidity
	84F heat index; winds NE 6

Performance

Distance:	16.55 miles
Time:	3:55:33
Speed:	4.2 mph
Pace:	14' 14 /mi
Calories:	1957

Notes

1st week of 16 week program. 43 miles this week wow. Today was a great run. I stashed water before starting. Listened to the Nano today and drank a couple of bottles of Succeed. Ate several Cliff gels, energy stayed pretty good all day. Had problem on upload had to cut out gps drive home. So I loose HRM data. I stored that data under General.

Zone Range (bpm) Time Distance In Zone

Zone 7 175 - 185 0h 00m 0% 0.00 mi
Zone 6 165 - 175 0h 00m 0% 0.00 mi
Zone 5 155 - 165 0h 31m 13% 2.36 mi
Zone 4 145 - 155 2h 12m 55% 9.46 mi
Zone 3 135 - 145 1h 07m 28% 4.99 mi
Zone 2 125 - 135 0h 13m 5% 0.65 mi
Zone 1 60 - 125 0h 14m 5% 0.64 mi
(none) out of range 0h 00m 0% 0.00 mi

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	14' 51	+0' 37	4.0	-0.2	+95 ft
2	14' 19	+0' 05	4.2	-0.0	+33 ft
3	13' 20	-0' 54	4.5	+0.3	-9 ft
4	15' 47	+1' 33	3.8	-0.4	+65 ft
5	11' 55	-2' 19	5.0	+0.8	-102 ft
6	15' 16	+1' 02	3.9	-0.3	-33 ft
7	14' 01	-0' 13	4.3	+0.1	+16 ft
8	15' 11	+0' 57	4.0	-0.3	+46 ft
9	14' 07	-0' 07	4.3	+0.0	-53 ft
10	15' 47	+1' 33	3.8	-0.4	-53 ft
11	13' 27	-0' 47	4.5	+0.2	+23 ft
12	13' 45	-0' 29	4.4	+0.1	+109 ft
13	12' 28	-1' 46	4.8	+0.6	-56 ft
14	15' 32	+1' 18	3.9	-0.4	-23 ft
15	13' 53	-0' 21	4.3	+0.1	+20 ft
16	12' 54	-1' 20	4.7	+0.4	-59 ft
end	16' 26	+2' 12	3.6	-0.6	-36 ft
Versus average of 14' 14 min/mi: Slower Faster

Week 16 Thursday

09 July, 2007 10:23

Activity

Route:	--	Elev. Avg:	493 ft
Location:	Danville, VA	Elev. Gain:	+3 ft
Date:	07/05/07	Up/Downhill:	[+534/-531]
Time:	03:22 PM	Difficulty:	4.0 / 5.0

Weather:	A Few Clouds
	93F temp; 35% humidity
	95F heat index; winds SW 16

Performance

Distance:	5.32 miles
Time:	1:12:40
Speed:	4.4 mph
Pace:	13' 40 /mi	Heart Rate:	146 bpm (Avg)
Calories:	590		162 bpm (Peak)

Notes

Hot Hot the heat is back. Big thunderstorm on the way home.

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 7	175 - 185	0h 00m	0%	0.00 mi
Zone 6	165 - 175	0h 00m	0%	0.00 mi
Zone 5	155 - 165	0h 09m	12%	0.74 mi
Zone 4	145 - 155	0h 45m	61%	3.31 mi
Zone 3	135 - 145	0h 18m	24%	1.31 mi
Zone 2	125 - 135	0h 06m	8%	0.40 mi
Zone 1	60 - 125	0h 03m	3%	0.15 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' 20	-0' 20	4.5	+0.1	136	+65 ft
2	12' 39	-1' 01	4.7	+0.3	150	+75 ft
3	14' 51	+1' 11	4.0	-0.4	148	+7 ft
4	12' 47	-0' 53	4.7	+0.3	149	-4 ft
5	13' 20	-0' 20	4.5	+0.1	151	-105 ft
end	15' 52	+2' 12	3.8	-0.6	143	-36 ft
Versus average of 13' 40 min/mi: Slower Faster

Week 16 Wednesday

09 July, 2007 10:22

Activity

Route:	--	Elev. Avg:	456 ft
Location:	Danville, VA	Elev. Gain:	+0 ft
Date:	07/04/07	Up/Downhill:	[+748/-748]
Time:	10:05 AM	Difficulty:	3.8 / 5.0

Weather:	Fair
	80F temp; 54% humidity
	81F heat index; winds SW 12

Performance

Distance:	7.12 miles
Time:	1:42:35
Speed:	4.2 mph
Pace:	14' 24 /mi	Heart Rate:	146 bpm (Avg)
Calories:	766		167 bpm (Peak)

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 7	175 - 185	0h 00m	0%	0.00 mi
Zone 6	165 - 175	0h 02m	1%	0.13 mi
Zone 5	155 - 165	0h 12m	12%	0.85 mi
Zone 4	145 - 155	0h 59m	58%	4.25 mi
Zone 3	135 - 145	0h 25m	24%	1.78 mi
Zone 2	125 - 135	0h 07m	7%	0.49 mi
Zone 1	60 - 125	0h 05m	4%	0.29 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' 53	-0' 31	4.3	+0.2	133	+63 ft
2	14' 13	-0' 11	4.2	+0.1	149	+46 ft
3	15' 39	+1' 15	3.8	-0.3	151	-20 ft
4	15' 00	+0' 36	4.0	-0.2	148	-13 ft
5	14' 23	-0' 01	4.2	+0.0	149	+30 ft
6	13' 43	-0' 41	4.4	+0.2	146	-29 ft
7	12' 00	-2' 24	5.0	+0.8	148	-62 ft
end	18' 17	+3' 53	3.3	-0.9	137	-13 ft
Versus average of 14' 24 min/mi: Slower Faster

Week 16 Tuesday

09 July, 2007 10:21

Out and back

Activity

Route:	--	Elev. Avg:	448 ft
Location:	Danville, VA	Elev. Gain:	+3 ft
Date:	07/03/07	Up/Downhill:	[+728/-725]
Time:	03:47 PM	Difficulty:	3.8 / 5.0

Weather:	Partly Cloudy
	84F temp; 41% humidity
	84F heat index; winds SW 12

Performance

Distance:	6.86 miles
Time:	1:34:29
Speed:	4.4 mph
Pace:	13' 46 /mi	Heart Rate:	142 bpm (Avg)
Calories:	754		159 bpm (Peak)

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 7	175 - 185	0h 00m	0%	0.00 mi
Zone 6	165 - 175	0h 00m	0%	0.00 mi
Zone 5	155 - 165	0h 01m	0%	0.09 mi
Zone 4	145 - 155	0h 44m	47%	3.32 mi
Zone 3	135 - 145	0h 43m	46%	3.14 mi
Zone 2	125 - 135	0h 10m	11%	0.65 mi
Zone 1	60 - 125	0h 08m	8%	0.42 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	14' 11	+0' 25	4.2	-0.1	127	+30 ft
2	13' 28	-0' 18	4.5	+0.1	141	+23 ft
3	14' 40	+0' 54	4.1	-0.3	143	+43 ft
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