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

«	December 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	31

Explore Park / Linda

31 December, 2007 12:39

Activity

Route:	--	Elev. Avg:	963 ft
Location:	Roanoke, VA	Elev. Gain:	+4 ft
Date:	12/31/07	Up/Downhill:	[+1204/-1200]
Time:	10:35 AM	Difficulty:	3.7 / 5.0

Weather:	A Few Clouds
	46 F temp; 51% humidity
	46 F heat index; winds SW 12

Performance

Distance:	6.86 miles
Time:	1:51:20
Speed:	3.7 mph
Pace:	16' 14 /mi	Heart Rate:	135 bpm (Avg)
Calories:	709		184 bpm (Peak)

Notes

Linda and I exploring the Explore Park.

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 7	170 - 175	0h 00m	0%	0.02 mi
Zone 6	165 - 170	0h 02m	1%	0.15 mi
Zone 5	160 - 165	0h 04m	3%	0.28 mi
Zone 4	155 - 160	0h 07m	6%	0.46 mi
Zone 3	150 - 155	0h 17m	15%	1.19 mi
Zone 2	145 - 150	0h 13m	11%	0.88 mi
Zone 1	60 - 145	1h 16m	68%	4.53 mi
(none)	out of range	0h 00m	0%	0.01 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	16' 40	+0' 26	3.6	-0.1	139	-13 ft
2	15' 44	-0' 30	3.8	+0.1	141	-154 ft
3	14' 53	-1' 21	4.0	+0.3	136	-19 ft
4	15' 06	-1' 08	4.0	+0.3	139	+10 ft
5	17' 35	+1' 21	3.4	-0.3	140	+296 ft
6	15' 02	-1' 12	4.0	+0.3	136	-36 ft
end	16' 54	+0' 40	3.5	-0.1	112	-79 ft
Versus average of 16' 14 min/mile: Slower Faster

Saturday rain

29 December, 2007 14:49

Activity

Route:	--	Elev. Avg:	477 ft
Location:	Danville, VA	Elev. Gain:	-17 ft
Date:	12/29/07	Up/Downhill:	[+1085/-1102]
Time:	11:05 AM	Difficulty:	3.5 / 5.0

Weather:	Light Rain Fog/Mist
	53 F temp; 92% humidity
	53 F heat index; winds W 3

Performance

Distance:	11.64 miles
Time:	2:43:05
Speed:	4.3 mph
Pace:	14' 01 /mi	Heart Rate:	156 bpm (Avg)
Calories:	1339		174 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	170 - 175	0h 03m	2%	0.31 mi
Zone 6	165 - 170	0h 22m	13%	1.70 mi
Zone 5	160 - 165	0h 38m	23%	2.85 mi
Zone 4	155 - 160	0h 51m	31%	3.77 mi
Zone 3	150 - 155	0h 35m	21%	2.65 mi
Zone 2	145 - 150	0h 19m	11%	1.26 mi
Zone 1	60 - 145	0h 20m	12%	1.24 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' 23	-0' 38	4.5	+0.2	149	+69 ft
2	13' 09	-0' 52	4.6	+0.3	161	+69 ft
3	13' 32	-0' 29	4.4	+0.1	161	+6 ft
4	14' 27	+0' 26	4.2	-0.1	155	-72 ft
5	13' 59	-0' 02	4.3	+0.0	152	-23 ft
6	14' 40	+0' 39	4.1	-0.2	154	+36 ft
7	13' 28	-0' 33	4.5	+0.2	159	+10 ft
8	15' 09	+1' 08	4.0	-0.3	152	-36 ft
9	16' 07	+2' 06	3.7	-0.6	152	-6 ft
10	13' 14	-0' 47	4.5	+0.2	154	-16 ft
11	12' 42	-1' 19	4.7	+0.4	160	+3 ft
end	12' 49	-1' 12	4.7	+0.4	161	-56 ft
Versus average of 14' 01 min/mile: Slower Faster

Anglers

29 December, 2007 14:47

Activity

Route:	--	Elev. Avg:	467 ft
Location:	Danville, VA	Elev. Gain:	+0 ft
Date:	12/27/07	Up/Downhill:	[+577/-577]
Time:	03:48 PM	Difficulty:	2.7 / 5.0

Weather:	Fair
	55 F temp; 59% humidity
	55 F heat index; winds SW 5

Performance

Distance:	5.41 miles
Time:	1:11:11
Speed:	4.6 mph
Pace:	13' 09 /mi	Heart Rate:	151 bpm (Avg)
Calories:	632		169 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	170 - 175	0h 00m	0%	0.00 mi
Zone 6	165 - 170	0h 01m	1%	0.12 mi
Zone 5	160 - 165	0h 05m	6%	0.43 mi
Zone 4	155 - 160	0h 24m	34%	1.87 mi
Zone 3	150 - 155	0h 31m	43%	2.43 mi
Zone 2	145 - 150	0h 10m	14%	0.80 mi
Zone 1	60 - 145	0h 10m	14%	0.68 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	+0' 19	4.5	-0.1	145	+99 ft
2	13' 20	+0' 11	4.5	-0.1	153	+36 ft
3	12' 20	-0' 49	4.9	+0.3	155	-56 ft
4	13' 45	+0' 36	4.4	-0.2	151	-43 ft
5	12' 39	-0' 30	4.7	+0.2	153	-26 ft
end	11' 58	-1' 11	5.0	+0.4	150	-10 ft
Versus average of 13' 09 min/mile: Slower Faster

Anglers

22 December, 2007 10:34

Activity

Route:	--	Elev. Avg:	448 ft
Location:	Danville, VA	Elev. Gain:	+3 ft
Date:	12/22/07	Up/Downhill:	[+524/-521]
Time:	08:55 AM	Difficulty:	2.6 / 5.0

Weather:	Fog/Mist
	44 F temp; 85% humidity
	44 F heat index; winds NE 8

Performance

Distance:	4.67 miles
Time:	1:08:09
Speed:	4.1 mph
Pace:	14' 36 /mi	Heart Rate:	142 bpm (Avg)
Calories:	499		172 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	170 - 175	0h 00m	0%	0.01 mi
Zone 6	165 - 170	0h 00m	0%	0.01 mi
Zone 5	160 - 165	0h 02m	2%	0.15 mi
Zone 4	155 - 160	0h 06m	9%	0.44 mi
Zone 3	150 - 155	0h 14m	20%	1.02 mi
Zone 2	145 - 150	0h 15m	22%	1.08 mi
Zone 1	60 - 145	0h 39m	57%	2.52 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' 45	4.3	+0.2	137	+69 ft
2	15' 06	+0' 30	4.0	-0.1	147	+49 ft
3	14' 57	+0' 21	4.0	-0.1	144	-59 ft
4	15' 27	+0' 51	3.9	-0.2	139	-53 ft
end	13' 11	-1' 25	4.5	+0.4	145	-3 ft
Versus average of 14' 36 min/mile: Slower Faster

Anglers

20 December, 2007 17:36

Activity

Route:	--	Elev. Avg:	448 ft
Location:	Danville, VA	Elev. Gain:	-3 ft
Date:	12/20/07	Up/Downhill:	[+498/-501]
Time:	03:46 PM	Difficulty:	2.5 / 5.0

Weather:	Fair
	54 F temp; 39% humidity
	54 F heat index; winds E 3

Performance

Distance:	4.59 miles
Time:	1:05:57
Speed:	4.2 mph
Pace:	14' 22 /mi	Heart Rate:	155 bpm (Avg)
Calories:	561		179 bpm (Peak)

Notes

Short run today. I ran in to Berndie and chatted till I got cold. He was clearing some blow downs.

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 7	170 - 175	0h 00m	1%	0.06 mi
Zone 6	165 - 170	0h 15m	23%	1.16 mi
Zone 5	160 - 165	0h 18m	27%	1.44 mi
Zone 4	155 - 160	0h 15m	22%	1.30 mi
Zone 3	150 - 155	0h 11m	17%	0.96 mi
Zone 2	145 - 150	0h 03m	4%	0.20 mi
Zone 1	60 - 145	0h 13m	19%	0.43 mi
(none)	out of range	0h 00m	0%	0.01 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	12' 04	-2' 18	5.0	+0.8	150	+62 ft
2	12' 36	-1' 46	4.8	+0.6	161	+49 ft
3	13' 06	-1' 16	4.6	+0.4	157	-46 ft
4	16' 23	+2' 01	3.7	-0.5	156	-59 ft
end	16' 59	+2' 37	3.5	-0.6	150	-10 ft
Versus average of 14' 22 min/mile: Slower Faster

Nite @ Anglers

17 December, 2007 19:28

Activity

Route:	--	Elev. Avg:	479 ft
Location:	Danville, VA	Elev. Gain:	+0 ft
Date:	12/17/07	Up/Downhill:	[+1056/-1056]
Time:	03:58 PM	Difficulty:	4.1 / 5.0

Weather:	Fair
	38 F temp; 35% humidity
	38 F heat index; winds NW 7

Performance

Distance:	10.55 miles
Time:	2:42:14
Speed:	3.9 mph
Pace:	15' 23 /mi	Heart Rate:	148 bpm (Avg)
Calories:	1176		181 bpm (Peak)

Notes

Nice run, half of it in the dark. I need more light! I wore three headlights. Two of those one ounce Petzl's and a Tika on my waist. The Tika points downward too much but it did light the trail right in front of my feet. I tried out my Golite loose tights and they worked pretty good. I wore an EMS streetch fleece top with a drylite tshirt over that. Topped that off with the Nitlite jacket. It was a little too much and I was pretty wet when I reached 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	170 - 175	0h 00m	0%	0.00 mi
Zone 6	165 - 170	0h 01m	0%	0.12 mi
Zone 5	160 - 165	0h 09m	5%	0.69 mi
Zone 4	155 - 160	0h 33m	20%	2.33 mi
Zone 3	150 - 155	0h 49m	30%	3.53 mi
Zone 2	145 - 150	0h 44m	27%	3.19 mi
Zone 1	60 - 145	0h 50m	30%	2.67 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	18' 41	+3' 18	3.2	-0.7	135	+26 ft
2	13' 25	-1' 58	4.5	+0.6	149	+23 ft
3	15' 00	-0' 23	4.0	+0.1	150	+66 ft
4	14' 48	-0' 35	4.0	+0.1	150	+3 ft
5	13' 51	-1' 32	4.3	+0.4	150	-39 ft
6	18' 45	+3' 22	3.2	-0.7	141	-16 ft
7	15' 37	+0' 14	3.8	-0.1	146	+39 ft
8	14' 01	-1' 22	4.3	+0.4	155	+7 ft
9	15' 02	-0' 21	4.0	+0.1	149	+16 ft
10	13' 59	-1' 24	4.3	+0.4	151	-23 ft
end	13' 00	-2' 23	4.6	+0.7	151	-101 ft
Versus average of 15' 23 min/mile: Slower Faster

Winter is back

15 December, 2007 13:59

Activity

Route:	--	Elev. Avg:	478 ft
Location:	Danville, VA	Elev. Gain:	-4 ft
Date:	12/15/07	Up/Downhill:	[+1141/-1145]
Time:	09:09 AM	Difficulty:	3.6 / 5.0

Weather:	A Few Clouds
	63 F temp; 64% humidity
	63 F heat index; winds W 7

Performance

Distance:	12.52 miles
Time:	2:51:34
Speed:	4.4 mph
Pace:	13' 42 /mi	Heart Rate:	148 bpm (Avg)
Calories:	1439		166 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 01m	0%	0.05 mi
Zone 5	155 - 165	0h 48m	28%	3.59 mi
Zone 4	145 - 155	1h 37m	56%	7.34 mi
Zone 3	135 - 145	0h 26m	15%	1.98 mi
Zone 2	125 - 135	0h 07m	4%	0.48 mi
Zone 1	60 - 125	0h 09m	5%	0.50 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' 21	+0' 39	4.2	-0.2	124	+23 ft
2	14' 17	+0' 35	4.2	-0.2	151	+23 ft
3	14' 40	+0' 58	4.1	-0.3	152	+46 ft
4	15' 39	+1' 57	3.8	-0.5	151	+23 ft
5	12' 54	-0' 48	4.7	+0.3	150	-63 ft
6	14' 48	+1' 06	4.0	-0.3	148	+20 ft
7	13' 30	-0' 12	4.4	+0.1	141	+23 ft
8	13' 07	-0' 35	4.6	+0.2	155	+72 ft
9	12' 59	-0' 43	4.6	+0.2	153	-29 ft
10	13' 23	-0' 19	4.5	+0.1	149	+36 ft
11	12' 57	-0' 45	4.6	+0.3	151	-105 ft
12	12' 07	-1' 35	5.0	+0.6	154	-3 ft
end	13' 00	-0' 42	4.6	+0.2	147	-69 ft
Versus average of 13' 42 min/mile: Slower Faster

Crooked Stick

13 December, 2007 16:54

Activity

Route:	--	Elev. Avg:	460 ft
Location:	Danville, VA	Elev. Gain:	-6 ft
Date:	12/13/07	Up/Downhill:	[+469/-475]
Time:	03:47 PM	Difficulty:	2.6 / 5.0

Weather:	A Few Clouds
	63 F temp; 64% humidity
	63 F heat index; winds W 7

Performance

Distance:	5.05 miles
Time:	1:09:32
Speed:	4.4 mph
Pace:	13' 46 /mi	Heart Rate:	143 bpm (Avg)
Calories:	571		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 01m	2%	0.14 mi
Zone 4	145 - 155	0h 35m	50%	2.51 mi
Zone 3	135 - 145	0h 32m	45%	2.34 mi
Zone 2	125 - 135	0h 04m	6%	0.35 mi
Zone 1	60 - 125	0h 03m	4%	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' 47	+0' 01	4.3	-0.0	136	+59 ft
2	14' 13	+0' 27	4.2	-0.1	144	+46 ft
3	14' 31	+0' 45	4.1	-0.2	144	-23 ft
4	13' 25	-0' 21	4.5	+0.1	147	0 ft
5	12' 52	-0' 54	4.7	+0.3	145	-82 ft
end	9' 10	-4' 36	6.5	+2.2	160	-6 ft
Versus average of 13' 46 min/mile: Slower Faster

Crooked Stick extension

11 December, 2007 17:40

Activity

Route:	--	Elev. Avg:	457 ft
Location:	Danville, VA	Elev. Gain:	+0 ft
Date:	12/11/07	Up/Downhill:	[+590/-590]
Time:	03:57 PM	Difficulty:	2.8 / 5.0

Weather:	Fair with Haze
	61 F temp; 72% humidity
	61 F heat index; winds NE 6

Performance

Distance:	6.44 miles
Time:	1:35:19
Speed:	4.1 mph
Pace:	14' 48 /mi
Calories:	723

Notes

Ran the new Croocked Stick extension. Wow another great 3 mile addition. Good work Berndie! I stopped to through a couple of rocks in some creek crossings. A few step stones out of the way of the bike traffic well help keep my feet dry.

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	13' 06	-1' 42	4.6	+0.5	+22 ft
2	13' 45	-1' 03	4.4	+0.3	+23 ft
3	17' 11	+2' 23	3.5	-0.6	+46 ft
4	15' 32	+0' 44	3.9	-0.2	+13 ft
5	14' 09	-0' 39	4.2	+0.2	-17 ft
6	13' 59	-0' 49	4.3	+0.2	-3 ft
end	14' 23	-0' 25	4.2	+0.1	-86 ft
Versus average of 14' 48 min/mile: Slower Faster

Explorer Park

10 December, 2007 13:08

Activity

Route:	--	Elev. Avg:	925 ft
Location:	Roanoke, VA	Elev. Gain:	+0 ft
Date:	12/09/07	Up/Downhill:	[+1305/-1305]
Time:	10:42 AM	Difficulty:	3.7 / 5.0

Weather:	Mostly Cloudy with Haze
	53 F temp; 74% humidity
	53 F heat index; winds Calm

Performance

Distance:	7.38 miles
Time:	2:05:10
Speed:	3.5 mph
Pace:	16' 58 /mi	Heart Rate:	129 bpm (Avg)
Calories:	780		157 bpm (Peak)

Notes

Leisurely run with Linda. Explorer park has closed. I hope the new owners contiue to let us run the mountain bike trails. This time we ventured out on some of the gravel roads.

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 04m	3%	0.28 mi
Zone 4	145 - 155	0h 19m	15%	1.18 mi
Zone 3	135 - 145	0h 27m	21%	1.73 mi
Zone 2	125 - 135	0h 33m	26%	2.18 mi
Zone 1	60 - 125	0h 50m	40%	2.85 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' 42	-0' 16	3.6	+0.1	124	-39 ft
2	15' 06	-1' 52	4.0	+0.4	142	-92 ft
3	17' 32	+0' 34	3.4	-0.1	138	+101 ft
4	17' 05	+0' 07	3.5	-0.0	131	-105 ft
5	17' 08	+0' 10	3.5	-0.0	119	-66 ft
6	15' 27	-1' 31	3.9	+0.3	123	+26 ft
7	19' 02	+2' 04	3.1	-0.4	124	+250 ft
end	11' 25	-5' 33	5.2	+1.7	139	-76 ft
Versus average of 16' 58 min/mile: Slower Faster

Anglers

06 December, 2007 17:05

Activity

Route:	--	Elev. Avg:	450 ft
Location:	Danville, VA	Elev. Gain:	-3 ft
Date:	12/06/07	Up/Downhill:	[+518/-521]
Time:	03:45 PM	Difficulty:	3.0 / 5.0

Weather:	Fair
	40 F temp; 32% humidity
	40 F heat index; winds E 5

Performance

Distance:	4.66 miles
Time:	1:00:43
Speed:	4.6 mph
Pace:	13' 02 /mi	Heart Rate:	141 bpm (Avg)
Calories:	539		158 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 02m	4%	0.20 mi
Zone 4	145 - 155	0h 29m	48%	2.28 mi
Zone 3	135 - 145	0h 26m	43%	2.10 mi
Zone 2	125 - 135	0h 02m	4%	0.18 mi
Zone 1	60 - 125	0h 05m	8%	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' 40	+0' 38	4.4	-0.2	129	+19 ft
2	13' 09	+0' 07	4.6	-0.0	149	+46 ft
3	13' 25	+0' 23	4.5	-0.1	145	+4 ft
4	12' 59	-0' 03	4.6	+0.0	142	-55 ft
end	11' 47	-1' 15	5.1	+0.5	143	-17 ft
Versus average of 13' 02 min/mile: Slower Faster

Anglers

04 December, 2007 18:59

Activity

Route:	--	Elev. Avg:	473 ft
Location:	Danville, VA	Elev. Gain:	+0 ft
Date:	12/04/07	Up/Downhill:	[+777/-777]
Time:	03:45 PM	Difficulty:	3.1 / 5.0

Weather:	Fair
	42 F temp; 31% humidity
	42 F heat index; winds W 10

Performance

Distance:	7.19 miles
Time:	1:26:02
Speed:	5.0 mph
Pace:	11' 58 /mi
Calories:	862

Notes

I forgot to put the HR belt on.

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	12' 04	+0' 06	5.0	-0.0	+62 ft
2	12' 01	+0' 03	5.0	-0.0	+72 ft
3	11' 57	-0' 01	5.0	+0.0	-95 ft
4	13' 00	+1' 02	4.6	-0.4	+46 ft
5	12' 34	+0' 36	4.8	-0.2	-13 ft
6	12' 19	+0' 21	4.9	-0.1	-30 ft
7	10' 22	-1' 36	5.8	+0.8	-46 ft
end	8' 30	-3' 28	7.0	+2.0	+4 ft
Versus average of 11' 58 min/mile: Slower Faster

Chestnut Ridge

03 December, 2007 10:50

Activity

Route:	--	Elev. Avg:	1413 ft
Location:	Roanoke, VA	Elev. Gain:	+6 ft
Date:	12/02/07	Up/Downhill:	[+1003/-997]
Time:	10:32 AM	Difficulty:	3.9 / 5.0

Weather:	Partly Cloudy
	39 F temp; 44% humidity
	39 F heat index; winds E 7

Performance

Distance:	5.70 miles
Time:	1:14:15
Speed:	4.6 mph
Pace:	13' 02 /mi	Heart Rate:	155 bpm (Avg)
Calories:	686		202 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	2%	0.16 mi
Zone 6	165 - 175	0h 07m	9%	0.53 mi
Zone 5	155 - 165	0h 34m	46%	2.67 mi
Zone 4	145 - 155	0h 25m	34%	2.00 mi
Zone 3	135 - 145	0h 09m	12%	0.73 mi
Zone 2	125 - 135	0h 03m	3%	0.18 mi
Zone 1	60 - 125	0h 00m	0%	0.02 mi
(none)	out of range	0h 02m	2%	0.14 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	12' 19	-0' 43	4.9	+0.3	161	-144 ft
2	13' 20	+0' 18	4.5	-0.1	156	+65 ft
3	12' 54	-0' 08	4.7	+0.0	159	+17 ft
4	13' 30	+0' 28	4.4	-0.2	153	+102 ft
5	12' 36	-0' 26	4.8	+0.2	147	-122 ft
end	12' 52	-0' 10	4.7	+0.1	154	+89 ft
Versus average of 13' 02 min/mile: Slower Faster