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chase

«	March 2008	»
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Monday

17 March, 2008 19:08

Activity

Route:	--	Elev. Avg:	481 ft
Location:	Danville, VA	Elev. Gain:	+3 ft
Date:	03/17/08	Up/Downhill:	[+997/-994]
Time:	03:47 PM	Difficulty:	3.4 / 5.0

Weather:	Fair
	53 F temp; 28% humidity
	53 F heat index; winds E 5

Performance

Distance:	10.85 miles
Time:	2:23:37
Speed:	4.5 mph
Pace:	13' 14 /mi	Heart Rate:	150 bpm (Avg)
Calories:	1251		165 bpm (Peak)

Notes

Still a little sore from Saturdays Shamrock 5K. My water stash had been ransacked. Great weather.

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	170 - 175	0h 00m	0%	0.00 mi
Zone 5	165 - 170	0h 00m	0%	0.03 mi
Zone 4	160 - 165	0h 08m	6%	0.64 mi
Zone 3	155 - 160	0h 32m	22%	2.49 mi
Zone 2	150 - 155	0h 54m	37%	4.08 mi
Zone 1	145 - 150	0h 43m	30%	3.32 mi
(none)	out of range	0h 25m	17%	1.81 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	12' 42	-0' 32	4.7	+0.2	146	+26 ft
2	13' 28	+0' 14	4.5	-0.1	153	+40 ft
3	14' 17	+1' 03	4.2	-0.3	156	+62 ft
4	14' 17	+1' 03	4.2	-0.3	147	-22 ft
5	12' 59	-0' 15	4.6	+0.1	155	-13 ft
6	13' 47	+0' 33	4.3	-0.2	149	+3 ft
7	13' 18	+0' 04	4.5	-0.0	144	-23 ft
8	13' 34	+0' 20	4.4	-0.1	148	+63 ft
9	12' 41	-0' 33	4.7	+0.2	147	-16 ft
10	11' 58	-1' 16	5.0	+0.5	152	-16 ft
end	12' 30	-0' 44	4.8	+0.3	150	-99 ft
Versus average of 13' 14 min/mile: Slower Faster

Shamrock 5K 2008

15 March, 2008 13:25

Activity

Route:	--	Elev. Avg:	395 ft
Location:	Danville, VA	Elev. Gain:	+37 ft
Date:	03/15/08	Up/Downhill:	[+456/-419]
Time:	10:30 AM	Difficulty:	2.3 / 5.0

Weather:	Fair
	58 F temp; 49% humidity
	58 F heat index; winds N 6

Performance

Distance:	3.11 miles
Time:	0:28:00
Speed:	6.7 mph
Pace:	9' 00 /mi	Heart Rate:	174 bpm (Avg)
Calories:	405		183 bpm (Peak)

Notes

Great weather 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 16m	58%	1.83 mi
Zone 6	170 - 175	0h 11m	39%	1.18 mi
Zone 5	165 - 170	0h 02m	7%	0.23 mi
Zone 4	160 - 165	0h 00m	1%	0.06 mi
Zone 3	155 - 160	0h 00m	1%	0.04 mi
Zone 2	150 - 155	0h 00m	0%	0.02 mi
Zone 1	145 - 150	0h 00m	0%	0.02 mi
(none)	out of range	0h 00m	2%	0.09 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	7' 45	-1' 15	7.7	+1.1	168	-7 ft
2	9' 33	+0' 33	6.3	-0.4	178	+46 ft
3	9' 47	+0' 47	6.1	-0.5	174	-27 ft
end	7' 43	-1' 17	7.8	+1.1	180	+23 ft
Versus average of 9' 00 min/mile: Slower Faster

Pavement

12 March, 2008 16:54

Activity

Route:	--	Elev. Avg:	389 ft
Location:	Danville, VA	Elev. Gain:	-3 ft
Date:	03/12/08	Up/Downhill:	[+144/-147]
Time:	03:52 PM	Difficulty:	1.7 / 5.0

Weather:	Fair
	67 F temp; 20% humidity
	67 F heat index; winds W 12 G 22

Performance

Distance:	3.37 miles
Time:	0:31:04
Speed:	6.5 mph
Pace:	9' 13 /mi	Heart Rate:	169 bpm (Avg)
Calories:	438		175 bpm (Peak)

Notes

Ran some laps at Dan Daniels 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 22m	71%	2.31 mi
Zone 6	165 - 170	0h 09m	29%	1.00 mi
Zone 5	160 - 165	0h 02m	7%	0.27 mi
Zone 4	155 - 160	0h 00m	1%	0.05 mi
Zone 3	150 - 155	0h 00m	0%	0.03 mi
Zone 2	145 - 150	0h 00m	0%	0.01 mi
Zone 1	60 - 145	0h 00m	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	8' 14	-0' 59	7.3	+0.8	163	+3 ft
2	9' 22	+0' 09	6.4	-0.1	172	-9 ft
3	9' 57	+0' 44	6.0	-0.5	171	+16 ft
end	9' 29	+0' 16	6.3	-0.2	170	-13 ft
Versus average of 9' 13 min/mile: Slower Faster

Treadmill/Gym

12 March, 2008 16:49

Activity

Route:	--	Elev. Avg:	0 ft
Location:	--	Elev. Gain:	+0 ft
Date:	03/10/08	Up/Downhill:	[+0/-0]
Time:	04:00 PM	Difficulty:	1.8 / 5.0

Performance

Distance:	5.25 miles
Time:	1:00:00
Speed:	5.3 mph
Pace:	11' 25 /mi	Heart Rate:	166 bpm (Avg)
Calories:	633

Explore Your LImits 2008

02 March, 2008 12:46

I am happy with my time even though I have only run 2.5 miles in the last two weeks after the Holiday Lake 50K++

Activity

Route:	--	Elev. Avg:	942 ft
Location:	Roanoke, VA	Elev. Gain:	-3 ft
Date:	03/01/08	Up/Downhill:	[+472/-475]
Time:	09:11 AM	Difficulty:	2.8 / 5.0

Weather:	Fair and Breezy
	43 F temp; 39% humidity
	43 F heat index; winds W 24 G 30

Performance

Distance:	3.02 miles
Time:	0:30:25
Speed:	6.0 mph
Pace:	10' 04 /mi	Heart Rate:	171 bpm (Avg)
Calories:	373		181 bpm (Peak)

Notes

My anniversary run. Two years of running and my third time running this event. I won a medal each time! 1st place this time. So now I have won 1st, 2nd and 3rd places LOL. My official time is 00:30:23.51

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 17m	56%	1.53 mi
Zone 6	165 - 170	0h 09m	29%	0.90 mi
Zone 5	160 - 165	0h 01m	5%	0.17 mi
Zone 4	155 - 160	0h 00m	1%	0.07 mi
Zone 3	150 - 155	0h 00m	0%	0.05 mi
Zone 2	145 - 150	0h 00m	0%	0.04 mi
Zone 1	60 - 145	0h 00m	1%	0.08 mi
(none)	out of range	0h 06m	21%	0.73 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	7' 56	-2' 08	7.5	+1.6	168	-135 ft
2	10' 28	+0' 24	5.7	-0.2	173	-89 ft
3	11' 41	+1' 37	5.1	-0.8	171	+214 ft
end	6' 40	-3' 24	9.0	+3.0	180	+6 ft
Versus average of 10' 04 min/mile: Slower Faster