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chase

«	February 2008	»
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24	25	26	27	28	29

run

25 February, 2008 17:16

Activity

Route:	--	Elev. Avg:	424 ft
Location:	Danville, VA	Elev. Gain:	+0 ft
Date:	02/25/08	Up/Downhill:	[+291/-291]
Time:	03:51 PM	Difficulty:	2.0 / 5.0

Weather:	Fair
	56 F temp; 38% humidity
	56 F heat index; winds W 5

Performance

Distance:	2.64 miles
Time:	0:30:47
Speed:	5.1 mph
Pace:	11' 40 /mi	Heart Rate:	153 bpm (Avg)
Calories:	311		177 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 01m	3%	0.13 mi
Zone 6	165 - 170	0h 02m	6%	0.20 mi
Zone 5	160 - 165	0h 05m	17%	0.47 mi
Zone 4	155 - 160	0h 09m	29%	0.83 mi
Zone 3	150 - 155	0h 08m	26%	0.66 mi
Zone 2	145 - 150	0h 03m	10%	0.24 mi
Zone 1	60 - 145	0h 06m	18%	0.43 mi
(none)	out of range	0h 00m	0%	0.04 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	12' 28	+0' 48	4.8	-0.3	143	+27 ft
2	11' 57	+0' 17	5.0	-0.1	158	-6 ft
end	10' 04	-1' 36	6.0	+0.8	163	-20 ft
Versus average of 11' 40 min/mile: Slower Faster

Holiday Lake 50K++

17 February, 2008 10:45

My Thanks to all the crew who put on a great race. And to the sweeper and wrap up crew Thank You too!

Activity

Route:	--	Elev. Avg:	588 ft
Location:	Prospect, VA	Elev. Gain:	+3 ft
Date:	02/16/08	Up/Downhill:	[+3474/-3471]
Time:	06:30 AM	Difficulty:	4.4 / 5.0

Weather:	Fair
	52 F temp; 42% humidity
	52 F heat index; winds NE 5

Performance

Distance:	33.79 miles
Time:	7:45:23
Speed:	4.4 mph
Pace:	13' 46 /mi	Heart Rate:	153 bpm (Avg)
Calories:	3775		179 bpm (Peak)

Notes

What an awesome experience. To accomplish something that is barely within your reach. But reachable only if you give till it hurts. Then keep on hurting and giving a few more hours LOL

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 48m	10%	4.20 mi
Zone 6	165 - 170	1h 04m	13%	5.46 mi
Zone 5	160 - 165	1h 19m	16%	6.31 mi
Zone 4	155 - 160	1h 21m	17%	6.29 mi
Zone 3	150 - 155	1h 09m	14%	5.26 mi
Zone 2	145 - 150	0h 45m	9%	3.37 mi
Zone 1	60 - 145	2h 15m	29%	7.62 mi
(none)	out of range	0h 04m	1%	0.41 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	15' 04	+1' 18	4.0	-0.4	150	-20 ft
2	12' 34	-1' 12	4.8	+0.4	171	+23 ft
3	11' 10	-2' 36	5.4	+1.0	173	+72 ft
4	10' 25	-3' 21	5.8	+1.4	171	-19 ft
5	11' 29	-2' 17	5.2	+0.9	169	+118 ft
6	10' 30	-3' 16	5.7	+1.4	170	+26 ft
7	10' 23	-3' 23	5.8	+1.4	167	-30 ft
8	10' 55	-2' 51	5.5	+1.1	162	-49 ft
9	10' 58	-2' 48	5.5	+1.1	163	+39 ft
10	11' 57	-1' 49	5.0	+0.7	160	+36 ft
11	10' 59	-2' 47	5.5	+1.1	160	-46 ft
12	13' 21	-0' 25	4.5	+0.1	157	+62 ft
13	12' 13	-1' 33	4.9	+0.6	158	-42 ft
14	11' 45	-2' 01	5.1	+0.7	161	-10 ft
15	11' 24	-2' 22	5.3	+0.9	155	-184 ft
16	13' 55	+0' 09	4.3	-0.0	157	-19 ft
17	14' 33	+0' 47	4.1	-0.2	159	+27 ft
18	14' 46	+1' 00	4.1	-0.3	154	-23 ft
19	14' 55	+1' 09	4.0	-0.3	152	+17 ft
20	15' 57	+2' 11	3.8	-0.6	146	+187 ft
21	15' 25	+1' 39	3.9	-0.5	134	+27 ft
22	16' 02	+2' 16	3.7	-0.6	131	-32 ft
23	16' 37	+2' 51	3.6	-0.7	130	+20 ft
24	15' 16	+1' 30	3.9	-0.4	129	-10 ft
25	15' 37	+1' 51	3.8	-0.5	133	-26 ft
26	13' 40	-0' 06	4.4	+0.0	145	-36 ft
27	14' 31	+0' 45	4.1	-0.2	151	+62 ft
28	13' 00	-0' 46	4.6	+0.3	155	+56 ft
29	12' 28	-1' 18	4.8	+0.5	153	-52 ft
30	13' 34	-0' 12	4.4	+0.1	150	-50 ft
31	13' 11	-0' 35	4.5	+0.2	152	-16 ft
32	13' 45	-0' 01	4.4	+0.0	150	-125 ft
33	13' 20	-0' 26	4.5	+0.1	164	0 ft
end	29' 51	+16' 05	2.0	-2.3	150	+23 ft
Versus average of 13' 46 min/mile: Slower Faster

Windy Sunday

10 February, 2008 13:05

Activity

Route:	--	Elev. Avg:	471 ft
Location:	Danville, VA	Elev. Gain:	+6 ft
Date:	02/10/08	Up/Downhill:	[+990/-984]
Time:	09:52 AM	Difficulty:	3.3 / 5.0

Weather:	Fair
	47 F temp; 51% humidity
	47 F heat index; winds SE 3

Performance

Distance:	9.43 miles
Time:	2:06:18
Speed:	4.5 mph
Pace:	13' 24 /mi	Heart Rate:	154 bpm (Avg)
Calories:	1071		180 bpm (Peak)

Notes

Very windy day but it warmed up nicely. Ran into Bob from Pelam, another trail ultra-runner. He was mountain biking with his family.

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 02m	1%	0.12 mi
Zone 6	165 - 170	0h 08m	6%	0.56 mi
Zone 5	160 - 165	0h 27m	21%	2.10 mi
Zone 4	155 - 160	0h 46m	36%	3.64 mi
Zone 3	150 - 155	0h 31m	24%	2.32 mi
Zone 2	145 - 150	0h 18m	14%	1.31 mi
Zone 1	60 - 145	0h 17m	13%	0.98 mi
(none)	out of range	0h 02m	1%	0.24 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	14' 29	+1' 05	4.1	-0.3	139	+26 ft
2	12' 02	-1' 22	5.0	+0.5	158	+13 ft
3	13' 34	+0' 10	4.4	-0.1	159	+33 ft
4	18' 01	+4' 37	3.3	-1.1	151	+23 ft
5	13' 04	-0' 20	4.6	+0.1	158	-6 ft
6	11' 30	-1' 54	5.2	+0.7	161	-45 ft
7	13' 40	+0' 16	4.4	-0.1	158	+39 ft
8	14' 17	+0' 53	4.2	-0.3	150	+72 ft
9	12' 55	-0' 29	4.6	+0.2	155	-82 ft
end	10' 50	-2' 34	5.5	+1.1	161	-66 ft
Versus average of 13' 24 min/mile: Slower Faster

Short

08 February, 2008 16:34

Activity

Route:	--	Elev. Avg:	446 ft
Location:	Danville, VA	Elev. Gain:	+0 ft
Date:	02/07/08	Up/Downhill:	[+226/-226]
Time:	03:45 PM	Difficulty:	1.9 / 5.0

Weather:	Fair
	58 F temp; 32% humidity
	58 F heat index; winds N 8

Performance

Distance:	2.38 miles
Time:	0:28:40
Speed:	5.0 mph
Pace:	12' 03 /mi	Heart Rate:	144 bpm (Avg)
Calories:	280		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	170 - 175	0h 00m	0%	0.00 mi
Zone 6	165 - 170	0h 00m	0%	0.00 mi
Zone 5	160 - 165	0h 04m	15%	0.38 mi
Zone 4	155 - 160	0h 04m	13%	0.36 mi
Zone 3	150 - 155	0h 05m	18%	0.34 mi
Zone 2	145 - 150	0h 08m	29%	0.76 mi
Zone 1	60 - 145	0h 13m	47%	0.93 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' 14	+1' 11	4.5	-0.4	133	+89 ft
2	14' 01	+1' 58	4.3	-0.7	151	-33 ft
end	11' 06	-0' 57	5.4	+0.4	156	-56 ft
Versus average of 12' 03 min/mile: Slower Faster

Five miler

05 February, 2008 16:41

Activity

Route:	--	Elev. Avg:	471 ft
Location:	Danville, VA	Elev. Gain:	+0 ft
Date:	02/05/08	Up/Downhill:	[+616/-616]
Time:	03:46 PM	Difficulty:	2.7 / 5.0

Weather:	Fair
	54 F temp; 44% humidity
	54 F heat index; winds Vrbl 6

Performance

Distance:	4.97 miles
Time:	1:06:39
Speed:	4.5 mph
Pace:	13' 25 /mi	Heart Rate:	147 bpm (Avg)
Calories:	573		164 bpm (Peak)

Notes

Tummy feels better, had a weekend virus.

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 00m	0%	0.00 mi
Zone 5	160 - 165	0h 00m	0%	0.06 mi
Zone 4	155 - 160	0h 08m	12%	0.62 mi
Zone 3	150 - 155	0h 28m	41%	2.12 mi
Zone 2	145 - 150	0h 22m	33%	1.76 mi
Zone 1	60 - 145	0h 18m	27%	1.28 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' 19	+0' 54	4.2	-0.3	136	+105 ft
2	13' 21	-0' 04	4.5	+0.0	151	+26 ft
3	12' 36	-0' 49	4.8	+0.3	150	-53 ft
4	13' 30	+0' 05	4.4	-0.0	149	-49 ft
end	13' 04	-0' 21	4.6	+0.1	150	-30 ft
Versus average of 13' 25 min/mile: Slower Faster