This page looks plain and unstyled because you're using a non-standard compliant browser. To see it in its best form, please upgrade to a browser that supports web standards. It's free and painless.

chase

«	November 2007	»
				1	2	3
4	5	6	7	8	9	10
11	12	13	14	15	16	17
18	19	20	21	22	23	24
25	26	27	28	29	30

Anglers

29 November, 2007 19:13

Activity

Route:	--	Elev. Avg:	491 ft
Location:	Danville, VA	Elev. Gain:	-7 ft
Date:	11/29/07	Up/Downhill:	[+544/-551]
Time:	03:45 PM	Difficulty:	2.7 / 5.0

Weather:	Fair
	63 F temp; 36% humidity
	63 F heat index; winds SW 7

Performance

Distance:	5.54 miles
Time:	1:07:02
Speed:	5.0 mph
Pace:	12' 06 /mi	Heart Rate:	149 bpm (Avg)
Calories:	685		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 25m	37%	2.16 mi
Zone 4	145 - 155	0h 36m	54%	3.09 mi
Zone 3	135 - 145	0h 09m	13%	0.70 mi
Zone 2	125 - 135	0h 00m	0%	0.02 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' 00	+0' 54	4.6	-0.3	135	+99 ft
2	11' 33	-0' 33	5.2	+0.2	154	+26 ft
3	12' 20	+0' 14	4.9	-0.1	151	-13 ft
4	12' 36	+0' 30	4.8	-0.2	155	+26 ft
5	11' 23	-0' 43	5.3	+0.3	151	-112 ft
end	10' 31	-1' 35	5.7	+0.7	156	-33 ft
Versus average of 12' 06 min/mile: Slower Faster

Rainy day

26 November, 2007 17:06

Activity

Route:	--	Elev. Avg:	478 ft
Location:	Danville, VA	Elev. Gain:	+6 ft
Date:	11/26/07	Up/Downhill:	[+1013/-1007]
Time:	12:47 PM	Difficulty:	3.4 / 5.0

Weather:	Fog/Mist
	54 F temp; 96% humidity
	54 F heat index; winds NW 3

Performance

Distance:	10.00 miles
Time:	2:19:35
Speed:	4.3 mph
Pace:	13' 58 /mi	Heart Rate:	149 bpm (Avg)
Calories:	1138		176 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 01m	0%	0.11 mi
Zone 6	165 - 175	0h 03m	1%	0.23 mi
Zone 5	155 - 165	0h 32m	23%	2.39 mi
Zone 4	145 - 155	1h 14m	53%	5.39 mi
Zone 3	135 - 145	0h 34m	24%	2.34 mi
Zone 2	125 - 135	0h 06m	4%	0.42 mi
Zone 1	60 - 125	0h 02m	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	13' 34	-0' 24	4.4	+0.1	140	+88 ft
2	12' 44	-1' 14	4.7	+0.4	158	+50 ft
3	13' 30	-0' 28	4.4	+0.1	154	-36 ft
4	14' 05	+0' 07	4.3	-0.0	151	+7 ft
5	14' 35	+0' 37	4.1	-0.2	146	-62 ft
6	14' 33	+0' 35	4.1	-0.2	148	+46 ft
7	15' 25	+1' 27	3.9	-0.4	149	-10 ft
8	14' 15	+0' 17	4.2	-0.1	146	-3 ft
9	12' 49	-1' 09	4.7	+0.4	149	-56 ft
10	12' 49	-1' 09	4.7	+0.4	149	0 ft
end	9' 19	-4' 39	6.4	+2.1	155	-16 ft
Versus average of 13' 58 min/mile: Slower Faster

Anglers

21 November, 2007 18:13

Activity

Route:	--	Elev. Avg:	471 ft
Location:	Danville, VA	Elev. Gain:	-7 ft
Date:	11/21/07	Up/Downhill:	[+465/-472]
Time:	02:45 PM	Difficulty:	2.9 / 5.0

Weather:	Fair
	75 F temp; 39% humidity
	76 F heat index; winds SW 14

Performance

Distance:	4.14 miles
Time:	0:59:41
Speed:	4.2 mph
Pace:	14' 25 /mi	Heart Rate:	138 bpm (Avg)
Calories:	468		158 bpm (Peak)

Notes

My second week of PT on my left foot. Plantar Faciwatchamacalit. Monday I did 8 mile night run after PT. Today I ran an hour before PT. Ok the pizza is ready.

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	1%	0.11 mi
Zone 4	145 - 155	0h 13m	22%	1.09 mi
Zone 3	135 - 145	0h 29m	49%	2.17 mi
Zone 2	125 - 135	0h 13m	21%	0.96 mi
Zone 1	60 - 125	0h 08m	14%	0.32 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' 51	+0' 26	4.0	-0.1	133	+102 ft
2	13' 41	-0' 44	4.4	+0.2	137	+23 ft
3	16' 45	+2' 20	3.6	-0.6	133	-86 ft
4	12' 26	-1' 59	4.8	+0.7	147	-13 ft
end	10' 22	-4' 03	5.8	+1.6	147	-32 ft
Versus average of 14' 25 min/mile: Slower Faster

Night Run Anglers Park

20 November, 2007 04:51

Activity

Route:	--	Elev. Avg:	477 ft
Location:	Danville, VA	Elev. Gain:	-7 ft
Date:	11/19/07	Up/Downhill:	[+895/-902]
Time:	04:55 PM	Difficulty:	3.2 / 5.0

Weather:	Overcast
	54 F temp; 71% humidity
	54 F heat index; winds E 5

Performance

Distance:	8.78 miles
Time:	2:09:20
Speed:	4.1 mph
Pace:	14' 44 /mi	Heart Rate:	147 bpm (Avg)
Calories:	908		166 bpm (Peak)

Notes

Night run on the mountain bike trails.

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%	0.04 mi
Zone 5	155 - 165	0h 18m	14%	1.27 mi
Zone 4	145 - 155	1h 13m	56%	5.08 mi
Zone 3	135 - 145	0h 36m	27%	2.48 mi
Zone 2	125 - 135	0h 10m	8%	0.69 mi
Zone 1	60 - 125	0h 03m	2%	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	13' 41	-1' 03	4.4	+0.3	148	+109 ft
2	14' 21	-0' 23	4.2	+0.1	152	+23 ft
3	14' 13	-0' 31	4.2	+0.1	147	-10 ft
4	15' 30	+0' 46	3.9	-0.2	148	-29 ft
5	15' 42	+0' 58	3.8	-0.3	147	-20 ft
6	15' 52	+1' 08	3.8	-0.3	140	-23 ft
7	13' 34	-1' 10	4.4	+0.3	141	-33 ft
8	14' 09	-0' 35	4.2	+0.2	146	+9 ft
end	13' 43	-1' 01	4.4	+0.3	152	-32 ft
Versus average of 14' 44 min/mile: Slower Faster

Chestnut Ridge

20 November, 2007 04:48

Great Day

Activity

Route:	--	Elev. Avg:	1258 ft
Location:	Roanoke, VA	Elev. Gain:	+433 ft
Date:	11/18/07	Up/Downhill:	[+1125/-692]
Time:	10:37 AM	Difficulty:	3.3 / 5.0

Weather:	A Few Clouds
	57 F temp; 50% humidity
	57 F heat index; winds W 8

Performance

Distance:	4.33 miles
Time:	1:13:55
Speed:	3.5 mph
Pace:	17' 04 /mi	Heart Rate:	139 bpm (Avg)
Calories:	464		164 bpm (Peak)

Notes

Linda and I out for a short 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 00m	0%	0.00 mi
Zone 5	155 - 165	0h 07m	9%	0.45 mi
Zone 4	145 - 155	0h 26m	35%	1.79 mi
Zone 3	135 - 145	0h 21m	28%	1.44 mi
Zone 2	125 - 135	0h 10m	14%	0.61 mi
Zone 1	60 - 125	0h 15m	21%	0.60 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	16' 02	-1' 02	3.7	+0.2	139	-- ft
2	15' 32	-1' 32	3.9	+0.3	140	-- ft
3	18' 14	+1' 10	3.3	-0.2	135	-- ft
4	16' 02	-1' 02	3.7	+0.2	137	-- ft
end	17' 29	+0' 25	3.4	-0.1	150	-- ft
Versus average of 17' 04 min/mile: Slower Faster

Anglers

12 November, 2007 12:50

Beautifull Day

Activity

Route:	--	Elev. Avg:	470 ft
Location:	Danville, VA	Elev. Gain:	+7 ft
Date:	11/12/07	Up/Downhill:	[+892/-885]
Time:	09:33 AM	Difficulty:	3.3 / 5.0

Weather:	A Few Clouds
	63 F temp; 42% humidity
	63 F heat index; winds SW 10

Performance

Distance:	8.11 miles
Time:	1:52:52
Speed:	4.3 mph
Pace:	13' 55 /mi	Heart Rate:	147 bpm (Avg)
Calories:	897		165 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	18%	1.50 mi
Zone 4	145 - 155	0h 59m	52%	4.31 mi
Zone 3	135 - 145	0h 33m	29%	2.40 mi
Zone 2	125 - 135	0h 10m	8%	0.61 mi
Zone 1	60 - 125	0h 02m	1%	0.13 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' 12	-0' 43	4.5	+0.2	148	+27 ft
2	13' 45	-0' 10	4.4	+0.0	151	+39 ft
3	15' 30	+1' 35	3.9	-0.4	152	+59 ft
4	13' 45	-0' 10	4.4	+0.0	147	-69 ft
5	14' 51	+0' 56	4.0	-0.3	142	+20 ft
6	14' 44	+0' 49	4.1	-0.2	139	+20 ft
7	12' 50	-1' 05	4.7	+0.4	148	+33 ft
8	13' 02	-0' 53	4.6	+0.3	148	-102 ft
end	10' 00	-3' 55	6.0	+1.7	160	-20 ft
Versus average of 13' 55 min/mile: Slower Faster

Anglers Park

12 November, 2007 12:48

Mountain Masochist DNF

05 November, 2007 14:35

Activity

Route:	--	Elev. Avg:	1360 ft
Location:	Glasgow, VA	Elev. Gain:	+1382 ft
Date:	11/03/07	Up/Downhill:	[+5200/-3818]
Time:	05:30 AM	Difficulty:	4.5 / 5.0

Performance

Distance:	28.41 miles
Time:	6:13:05
Speed:	4.6 mph
Pace:	13' 08 /mi	Heart Rate:	150 bpm (Avg)
Calories:	3158		174 bpm (Peak)

Notes

It was a great race! Even if I did DNF at the 28 mile mark. I really enjoyed this run.. up untill I started cramping up in my quads and groin. After 25 miles I could only make 2 to 3 mph and that was painfull. I learned a lot in this, my second utra. The experience was priceless. Next time I hope to have run this distance many time in training.

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	1h 02m	16%	5.59 mi
Zone 5	155 - 165	1h 18m	21%	6.59 mi
Zone 4	145 - 155	2h 08m	34%	10.40 mi
Zone 3	135 - 145	1h 22m	22%	5.38 mi
Zone 2	125 - 135	0h 46m	12%	2.69 mi
Zone 1	60 - 125	0h 11m	3%	0.71 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	9' 27	-3' 41	6.3	+1.8	152	+6 ft
2	9' 05	-4' 03	6.6	+2.0	168	0 ft
3	9' 11	-3' 57	6.5	+2.0	170	-3 ft
4	9' 27	-3' 41	6.3	+1.8	168	-42 ft
5	11' 30	-1' 38	5.2	+0.6	168	+197 ft
6	9' 59	-3' 09	6.0	+1.4	162	-79 ft
7	10' 05	-3' 03	6.0	+1.4	162	-63 ft
8	16' 18	+3' 10	3.7	-0.9	166	+518 ft
9	13' 30	+0' 22	4.4	-0.1	163	+279 ft
10	13' 27	+0' 19	4.5	-0.1	158	+204 ft
11	13' 09	+0' 01	4.6	-0.0	153	+122 ft
12	10' 20	-2' 48	5.8	+1.2	149	-378 ft
13	11' 28	-1' 40	5.2	+0.7	158	-42 ft
14	14' 55	+1' 47	4.0	-0.5	149	+174 ft
15	12' 57	-0' 11	4.6	+0.1	150	+29 ft
16	11' 39	-1' 29	5.2	+0.6	152	-144 ft
17	15' 18	+2' 10	3.9	-0.6	153	+242 ft
18	13' 12	+0' 04	4.5	-0.0	148	0 ft
19	15' 52	+2' 44	3.8	-0.8	144	+337 ft
20	11' 01	-2' 07	5.4	+0.9	143	-347 ft
21	9' 45	-3' 23	6.2	+1.6	149	-292 ft
22	12' 08	-1' 00	4.9	+0.4	144	-177 ft
23	13' 09	+0' 01	4.6	-0.0	141	-72 ft
24	12' 20	-0' 48	4.9	+0.3	144	-69 ft
25	16' 12	+3' 04	3.7	-0.9	140	+171 ft
26	17' 29	+4' 21	3.4	-1.1	132	+170 ft
27	20' 58	+7' 50	2.9	-1.7	134	+456 ft
28	17' 41	+4' 33	3.4	-1.2	131	+216 ft
end	15' 39	+2' 31	3.8	-0.7	149	-33 ft
Versus average of 13' 08 min/mile: Slower Faster