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chase

«	October 2007	»
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21	22	23	24	25	26	27
28	29	30	31

Anglers Park

31 October, 2007 16:51

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Danville, VA	Elev. Gain:	+0 ft
Date:	10/31/07	Up/Downhill:	[+0/-0]
Time:	03:49 PM	Difficulty:	0 / 5.0

Weather:	Fair
	71 F temp; 42% humidity
	71 F heat index; winds Vrbl 7

Performance

Distance:	4.78 miles
Time:	1:02:30
Speed:	4.6 mph
Pace:	13' 05 /mi	Heart Rate:	148 bpm (Avg)
Calories:	535		168 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	3%	0.16 mi
Zone 5	155 - 165	0h 11m	18%	0.84 mi
Zone 4	145 - 155	0h 37m	58%	2.81 mi
Zone 3	135 - 145	0h 15m	24%	1.23 mi
Zone 2	125 - 135	0h 01m	2%	0.14 mi
Zone 1	60 - 125	0h 01m	1%	0.09 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' 57	-0' 08	4.6	+0.0	146	+72 ft
2	13' 00	-0' 05	4.6	+0.0	156	+62 ft
3	14' 19	+1' 14	4.2	-0.4	146	+10 ft
4	12' 31	-0' 34	4.8	+0.2	146	-75 ft
end	11' 40	-1' 25	5.1	+0.6	149	-72 ft
Versus average of 13' 05 min/mile: Slower Faster

Into The Darkness Run

28 October, 2007 14:32

Linda on the Garmin, forgot to stop watch at end of race. A great night race. Nice T-Shirts too.

Activity

Route:	--	Elev. Avg:	951 ft
Location:	Roanoke, VA	Elev. Gain:	-7 ft
Date:	10/27/07	Up/Downhill:	[+698/-705]
Time:	07:00 PM	Difficulty:	2.8 / 5.0

Weather:	Fair
	58 F temp; 51% humidity
	58 F heat index; winds NW 9

Performance

Distance:	3.58 miles
Time:	0:59:09
Speed:	3.6 mph
Pace:	16' 40 /mi	Heart Rate:	148 bpm (Avg)
Calories:	371		176 bpm (Peak)

Notes

Linda ran this race wearing the Garmin. I was to tired and sore after this mornings long run. Great T-shirts! There is about 5 min extra on the clock between the staring and forgetting to hit the stop button at the finish line. I will extract the GPX file and edit it for upload as a public route.......later.

Map

Elevation (ft)

Speed (mph)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 7	175 - 185	0h 00m	0%	0.03 mi
Zone 6	165 - 175	0h 05m	8%	0.34 mi
Zone 5	155 - 165	0h 20m	34%	1.35 mi
Zone 4	145 - 155	0h 19m	33%	1.25 mi
Zone 3	135 - 145	0h 10m	17%	0.69 mi
Zone 2	125 - 135	0h 04m	7%	0.24 mi
Zone 1	60 - 125	0h 04m	7%	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	15' 18	-1' 22	3.9	+0.3	138	-43 ft
2	15' 27	-1' 13	3.9	+0.3	149	-78 ft
3	15' 35	-1' 05	3.9	+0.2	148	-115 ft
end	18' 14	+1' 34	3.3	-0.3	160	+230 ft
Versus average of 3.6 mph: Slower Faster

Masochist A

28 October, 2007 14:24

yo

Activity

Route:	--	Elev. Avg:	1491 ft
Location:	Glasgow, VA	Elev. Gain:	+1355 ft
Date:	10/27/07	Up/Downhill:	[+4376/-3021]
Time:	07:35 AM	Difficulty:	4.5 / 5.0

Weather:	Mostly Cloudy
	65 F temp; 72% humidity
	65 F heat index; winds Vrbl 7

Performance

Distance:	21.29 miles
Time:	4:35:31
Speed:	4.6 mph
Pace:	12' 56 /mi	Heart Rate:	161 bpm (Avg)
Calories:	2337		178 bpm (Peak)

Notes

The first half of the Mountain Masohist 50 miler (minus the 6 mile road start). The weather was perfect 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 07m	2%	0.78 mi
Zone 6	165 - 175	1h 57m	42%	10.18 mi
Zone 5	155 - 165	1h 41m	36%	7.52 mi
Zone 4	145 - 155	1h 01m	22%	4.18 mi
Zone 3	135 - 145	0h 12m	4%	0.84 mi
Zone 2	125 - 135	0h 01m	0%	0.08 mi
Zone 1	60 - 125	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
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	17' 41	+4' 45	3.4	-1.2	157	+532 ft
2	13' 02	+0' 06	4.6	-0.0	167	+273 ft
3	11' 43	-1' 13	5.1	+0.5	173	+210 ft
4	12' 31	-0' 25	4.8	+0.2	166	+82 ft
5	9' 01	-3' 55	6.7	+2.0	167	-367 ft
6	11' 11	-1' 45	5.4	+0.7	171	-42 ft
7	13' 36	+0' 40	4.4	-0.2	167	+200 ft
8	12' 14	-0' 42	4.9	+0.3	166	+46 ft
9	10' 30	-2' 26	5.7	+1.1	166	-148 ft
10	15' 32	+2' 36	3.9	-0.8	165	+204 ft
11	13' 45	+0' 49	4.4	-0.3	160	+69 ft
12	15' 47	+2' 51	3.8	-0.8	151	+334 ft
13	7' 55	-5' 01	7.6	+2.9	169	-449 ft
14	8' 33	-4' 23	7.0	+2.4	172	-308 ft
15	12' 04	-0' 52	5.0	+0.3	160	-145 ft
16	11' 47	-1' 09	5.1	+0.5	157	-23 ft
17	11' 30	-1' 26	5.2	+0.6	158	-95 ft
18	14' 40	+1' 44	4.1	-0.5	151	+145 ft
19	14' 40	+1' 44	4.1	-0.5	154	+236 ft
20	17' 51	+4' 55	3.4	-1.3	156	+521 ft
21	13' 27	+0' 31	4.5	-0.2	154	+105 ft
end	12' 00	-0' 56	5.0	+0.4	156	-23 ft
Versus average of 12' 56 min/mile: Slower Faster

Masochist B

24 October, 2007 11:17

The second half of the Mountain Masochist 50 mile run.

Activity

Route:	--	Elev. Avg:	3342 ft
Location:	Buena Vista, VA	Elev. Gain:	+531 ft
Date:	10/20/07	Up/Downhill:	[+5137/-4606]
Time:	07:44 AM	Difficulty:	4.7 / 5.0

Performance

Distance:	23.14 miles
Time:	5:18:40
Speed:	4.4 mph
Pace:	13' 46 /mi	Heart Rate:	156 bpm (Avg)
Calories:	2579		172 bpm (Peak)

Notes

This is the second half of the Mountain Masochist 50 mile 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%	0.00 mi
Zone 6	165 - 175	0h 31m	9%	2.27 mi
Zone 5	155 - 165	3h 04m	57%	14.27 mi
Zone 4	145 - 155	1h 38m	30%	7.38 mi
Zone 3	135 - 145	0h 24m	7%	1.79 mi
Zone 2	125 - 135	0h 12m	3%	0.47 mi
Zone 1	60 - 125	0h 04m	1%	0.17 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	8' 57	-4' 49	6.7	+2.3	142	+272 ft
2	15' 44	+1' 58	3.8	-0.5	160	+528 ft
3	15' 11	+1' 25	4.0	-0.4	156	+289 ft
4	12' 19	-1' 27	4.9	+0.5	157	-82 ft
5	10' 39	-3' 07	5.6	+1.3	158	-82 ft
6	12' 33	-1' 13	4.8	+0.4	158	+197 ft
7	13' 27	-0' 19	4.5	+0.1	156	+226 ft
8	13' 34	-0' 12	4.4	+0.1	145	-59 ft
9	14' 42	+0' 56	4.1	-0.3	155	+207 ft
10	17' 02	+3' 16	3.5	-0.8	159	+413 ft
11	13' 47	+0' 01	4.3	-0.0	160	-200 ft
12	14' 21	+0' 35	4.2	-0.2	148	-446 ft
13	9' 36	-4' 10	6.2	+1.9	160	-226 ft
14	12' 23	-1' 23	4.8	+0.5	155	+112 ft
15	12' 23	-1' 23	4.8	+0.5	160	+119 ft
16	19' 52	+6' 06	3.0	-1.3	154	+289 ft
17	15' 35	+1' 49	3.9	-0.5	155	+95 ft
18	16' 02	+2' 16	3.7	-0.6	160	+236 ft
19	12' 17	-1' 29	4.9	+0.5	158	-144 ft
20	14' 55	+1' 09	4.0	-0.3	153	-279 ft
21	12' 01	-1' 45	5.0	+0.6	154	-183 ft
22	13' 30	-0' 16	4.4	+0.1	155	-177 ft
23	9' 31	-4' 15	6.3	+1.9	153	-512 ft
end	10' 36	-3' 10	5.7	+1.3	162	-59 ft
Versus average of 13' 46 min/mile: Slower Faster

Hotel/AT loop

24 October, 2007 11:12

A very nice trail for hiking or running. The views from the Appalachian trail are some of the best in Virginia.

Activity

Route:	--	Elev. Avg:	3497 ft
Location:	Montebello, VA	Elev. Gain:	+4 ft
Date:	10/17/07	Up/Downhill:	[+1509/-1505]
Time:	09:35 AM	Difficulty:	4.0 / 5.0

Performance

Distance:	6.13 miles
Time:	1:28:13
Speed:	4.2 mph
Pace:	14' 23 /mi	Heart Rate:	143 bpm (Avg)
Calories:	652		163 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 20m	23%	0.85 mi
Zone 4	145 - 155	0h 37m	42%	2.34 mi
Zone 3	135 - 145	0h 30m	34%	2.09 mi
Zone 2	125 - 135	0h 13m	14%	1.00 mi
Zone 1	60 - 125	0h 19m	21%	0.53 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' 11	-2' 12	4.9	+0.7	139	-6 ft
2	13' 27	-0' 56	4.5	+0.3	142	-141 ft
3	24' 47	+10' 24	2.4	-1.8	137	-46 ft
4	17' 23	+3' 00	3.5	-0.7	151	+567 ft
5	29' 24	+15' 01	2.0	-2.1	146	+134 ft
6	13' 06	-1' 17	4.6	+0.4	139	-466 ft
end	10' 22	-4' 01	5.8	+1.6	144	-39 ft
Versus average of 14' 23 min/mile: Slower Faster