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chase

«	August 2007	»
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short run

27 August, 2007 16:18

Activity

Route:	--	Elev. Avg:	423 ft
Location:	Danville, VA	Elev. Gain:	+3 ft
Date:	08/27/07	Up/Downhill:	[+190/-187]
Time:	03:50 PM	Difficulty:	1.4 / 5.0

Weather:	Fair
	88F temp; 46% humidity
	90F heat index; winds E 5

Performance

Distance:	1.96 miles
Time:	0:28:06
Speed:	4.2 mph
Pace:	14' 20 /mi	Heart Rate:	143 bpm (Avg)
Calories:	222		180 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 02m	6%	0.07 mi
Zone 6	165 - 175	0h 01m	4%	0.16 mi
Zone 5	155 - 165	0h 07m	26%	0.67 mi
Zone 4	145 - 155	0h 07m	24%	0.58 mi
Zone 3	135 - 145	0h 03m	12%	0.34 mi
Zone 2	125 - 135	0h 05m	19%	0.22 mi
Zone 1	60 - 125	0h 07m	24%	0.19 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' 25	-0' 55	4.5	+0.3	136	+49 ft
end	17' 35	+3' 15	3.4	-0.8	152	-46 ft
Versus average of 14' 20 min/mi: Slower Faster

Southside Scramble

25 August, 2007 17:01

Great run today and I enjoyed the mountain bike race afterwards.

Activity

Route:	--	Elev. Avg:	485 ft
Location:	Danville, VA	Elev. Gain:	-3 ft
Date:	08/25/07	Up/Downhill:	[+958/-961]
Time:	06:49 AM	Difficulty:	3.3 / 5.0

Weather:	Fog/Mist
	74F temp; 90% humidity
	74F heat index; winds Calm

Performance

Distance:	9.14 miles
Time:	2:04:39
Speed:	4.4 mph
Pace:	13' 38 /mi	Heart Rate:	152 bpm (Avg)
Calories:	1002		172 bpm (Peak)

Notes

I ran the Race course for SVMBA's (Southern Virginia Mountain Bike Association) "Southside Scramble" part of a series of mountain bike races. I ran the course twice with the same milage results each time. This route is part of about 15 miles of single track trail that is great place for running and cycleing.

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%	0.19 mi
Zone 5	155 - 165	0h 49m	39%	3.64 mi
Zone 4	145 - 155	1h 10m	56%	5.12 mi
Zone 3	135 - 145	0h 15m	12%	1.13 mi
Zone 2	125 - 135	0h 01m	1%	0.11 mi
Zone 1	60 - 125	0h 01m	1%	0.10 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	12' 37	-1' 01	4.8	+0.3	148	-62 ft
2	13' 09	-0' 29	4.6	+0.2	156	+55 ft
3	12' 44	-0' 54	4.7	+0.3	154	-135 ft
4	14' 09	+0' 31	4.2	-0.2	150	+7 ft
5	14' 33	+0' 55	4.1	-0.3	149	+63 ft
6	14' 25	+0' 47	4.2	-0.2	149	0 ft
7	13' 27	-0' 11	4.5	+0.1	153	-13 ft
8	13' 12	-0' 26	4.5	+0.1	155	+46 ft
9	13' 20	-0' 18	4.5	+0.1	155	+33 ft
end	12' 50	-0' 48	4.7	+0.3	160	+4 ft
Versus average of 13' 38 min/mi: Slower Faster

Mountain bike trails

20 August, 2007 13:03

Activity

Route:	--	Elev. Avg:	484 ft
Location:	Danville, VA	Elev. Gain:	-16 ft
Date:	08/20/07	Up/Downhill:	[+869/-885]
Time:	07:33 AM	Difficulty:	4.3 / 5.0

Weather:	Fair
	83F temp; 60% humidity
	86F heat index; winds SW 8

Performance

Distance:	9.84 miles
Time:	2:49:56
Speed:	3.5 mph
Pace:	17' 16 /mi	Heart Rate:	136 bpm (Avg)
Calories:	1024		162 bpm (Peak)

Notes

Sluggish day fo rme. The 20 mile bike ride yesterday must have tired me more than I realized. I ran the race route (9.1m), did a lot of walking as energy levels were off. Before run I ate a bannana, nabs, bottle of Amino, Blueberry Fruit bar. I had a few gels during. Stopped and made a phone call and a couple of text messages.

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 12m	7%	0.86 mi
Zone 4	145 - 155	0h 37m	21%	2.53 mi
Zone 3	135 - 145	0h 54m	32%	3.73 mi
Zone 2	125 - 135	0h 38m	22%	2.28 mi
Zone 1	60 - 125	0h 42m	25%	1.66 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' 44	-2' 32	4.1	+0.6	138	+62 ft
2	15' 57	-1' 19	3.8	+0.3	147	+46 ft
3	16' 18	-0' 58	3.7	+0.2	139	-56 ft
4	15' 32	-1' 44	3.9	+0.4	145	+36 ft
5	15' 57	-1' 19	3.8	+0.3	135	+10 ft
6	17' 57	+0' 41	3.3	-0.1	125	+82 ft
7	15' 16	-2' 00	3.9	+0.5	137	-75 ft
8	28' 18	+11' 02	2.1	-1.4	122	+26 ft
9	13' 59	-3' 17	4.3	+0.8	137	-72 ft
10	14' 11	-3' 05	4.2	+0.8	143	-72 ft
end	31' 24	+14' 08	1.9	-1.6	121	-3 ft
Versus average of 17' 16 min/mi: Slower Faster

Anglers Park

18 August, 2007 14:20

Activity

Route:	--	Elev. Avg:	485 ft
Location:	Danville, VA	Elev. Gain:	-16 ft
Date:	08/18/07	Up/Downhill:	[+997/-1013]
Time:	08:41 AM	Difficulty:	4.2 / 5.0

Weather:	Fair
	81F temp; 45% humidity
	81F heat index; winds Vrbl 3

Performance

Distance:	9.64 miles
Time:	2:15:39
Speed:	4.3 mph
Pace:	14' 04 /mi	Heart Rate:	152 bpm (Avg)
Calories:	1055		173 bpm (Peak)

Notes

I tried to take it easy today and had a nice run. I rode my bike 8 miles afterwards.

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 06m	4%	0.53 mi
Zone 5	155 - 165	0h 51m	37%	3.72 mi
Zone 4	145 - 155	1h 04m	47%	4.68 mi
Zone 3	135 - 145	0h 17m	12%	1.16 mi
Zone 2	125 - 135	0h 05m	3%	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' 40	-0' 24	4.4	+0.1	148	+79 ft
2	13' 27	-0' 37	4.5	+0.2	157	+46 ft
3	14' 21	+0' 17	4.2	-0.1	153	+10 ft
4	14' 31	+0' 27	4.1	-0.1	153	+3 ft
5	11' 40	-2' 24	5.1	+0.9	155	-36 ft
6	14' 11	+0' 07	4.2	-0.0	149	-49 ft
7	14' 03	-0' 01	4.3	+0.0	160	+62 ft
8	14' 35	+0' 31	4.1	-0.2	155	-59 ft
9	15' 09	+1' 05	4.0	-0.3	145	-29 ft
end	14' 38	+0' 34	4.1	-0.2	141	-42 ft
Versus average of 14' 04 min/mi: Slower Faster

Chestnut Ridge

14 August, 2007 14:19

Activity

Route:	--	Elev. Avg:	1385 ft
Location:	Roanoke, VA	Elev. Gain:	+7 ft
Date:	08/14/07	Up/Downhill:	[+636/-629]
Time:	10:27 AM	Difficulty:	3.3 / 5.0

Weather:	Fair
	77F temp; 41% humidity
	77F heat index; winds E 7

Performance

Distance:	3.17 miles
Time:	0:46:45
Speed:	4.1 mph
Pace:	14' 45 /mi	Heart Rate:	136 bpm (Avg)
Calories:	363		155 bpm (Peak)

Notes

Nice easy run with Linda. Getting back into running again. Will start off real easy, no more injury.

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	1%	0.03 mi
Zone 4	145 - 155	0h 16m	35%	1.23 mi
Zone 3	135 - 145	0h 18m	39%	1.36 mi
Zone 2	125 - 135	0h 06m	14%	0.44 mi
Zone 1	60 - 125	0h 08m	18%	0.47 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' 52	4.3	+0.3	129	+10 ft
2	14' 17	-0' 28	4.2	+0.1	135	-151 ft
3	15' 27	+0' 42	3.9	-0.2	141	+194 ft
end	11' 36	-3' 09	5.2	+1.1	151	-46 ft
Versus average of 14' 45 min/mi: Slower Faster

Fern Trail

06 August, 2007 12:50

Activity

Route:	--	Elev. Avg:	1331 ft
Location:	Roanoke, VA	Elev. Gain:	-125 ft
Date:	08/06/07	Up/Downhill:	[+705/-830]
Time:	09:35 AM	Difficulty:	3.8 / 5.0

Weather:	Partly Cloudy with Haze
	82F temp; 67% humidity
	86F heat index; winds W 8

Performance

Distance:	3.83 miles
Time:	1:08:21
Speed:	3.4 mph
Pace:	17' 51 /mi	Heart Rate:	129 bpm (Avg)
Calories:	424		156 bpm (Peak)

Notes

We started at Fern Park in South Roanoke. We intersected the Chestnut Ridge trail and did a short loop through the Roanoke Mountain Campground and then returned to Fern Park. Our route is actually .31 longer than displayed.

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%	0.03 mi
Zone 4	145 - 155	0h 11m	16%	0.75 mi
Zone 3	135 - 145	0h 19m	27%	1.20 mi
Zone 2	125 - 135	0h 12m	18%	0.70 mi
Zone 1	60 - 125	0h 30m	44%	1.63 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	17' 38	-0' 13	3.4	+0.0	123	+30 ft
2	18' 07	+0' 16	3.3	-0.1	129	+148 ft
3	16' 51	-1' 00	3.6	+0.2	127	-102 ft
4	15' 32	-2' 19	3.9	+0.5	135	-200 ft
end	**	**	**	**	112	** ft
Versus average of 17' 51 min/mi: Slower Faster
** Insufficient data to calculate this split

Dan Daniels Greenway

06 August, 2007 12:49

Activity

Route:	Dan Daniels Greenway	Elev. Avg:	448 ft
Location:	Danville, VA	Elev. Gain:	+0 ft
Date:	08/04/07	Up/Downhill:	[+1233/-1233]
Time:	09:29 AM	Difficulty:	3.9 / 5.0

Performance

Distance:	16.93 miles
Time:	2:07:40
Speed:	8.0 mph
Pace:	7' 30 /mi	Heart Rate:	126 bpm (Avg)
Calories:	1935		160 bpm (Peak)

Notes

Nice bike ride on the Dan Daniels riverpark paved greenway trails. I rode a short ways on Stinson Drive out by the Airport.

Map

Danville, Virginia

Elevation (ft.)

Speed (mph)