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chase

«	July 2008	»
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5k Patriot Run

21 July, 2008 14:02

Activity

Route:	--	Elev. Avg:	451 ft
Location:	Danville, VA	Elev. Gain:	-3 ft
Date:	07/21/08	Up/Downhill:	[+334/-337]
Time:	07:49 AM	Difficulty:	2.5 / 5.0

Weather:	A Few Clouds
	78 F temp; 66% humidity
	80 F heat index; winds W 7

Performance

Distance:	3.17 miles
Time:	0:39:38
Speed:	4.8 mph
Pace:	12' 30 /mi	Heart Rate:	161 bpm (Avg)
Calories:	364		173 bpm (Peak)

Notes

Hot today and I ran out of energy.

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 02m	5%	0.19 mi
Zone 5	165 - 170	0h 16m	41%	1.25 mi
Zone 4	160 - 165	0h 18m	45%	1.41 mi
Zone 3	155 - 160	0h 07m	17%	0.52 mi
Zone 2	150 - 155	0h 03m	7%	0.24 mi
Zone 1	145 - 150	0h 01m	1%	0.08 mi
(none)	out of range	0h 00m	1%	0.10 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	11' 37	-0' 53	5.2	+0.4	156	+86 ft
2	12' 59	+0' 29	4.6	-0.2	164	-13 ft
3	13' 23	+0' 53	4.5	-0.3	163	-55 ft
end	8' 42	-3' 48	6.9	+2.1	169	-20 ft
Versus average of 12' 30 min/mile: Slower Faster

Pat 5k

18 July, 2008 15:36

Activity

Route:	--	Elev. Avg:	450 ft
Location:	Danville, VA	Elev. Gain:	-13 ft
Date:	07/18/08	Up/Downhill:	[+334/-347]
Time:	07:21 AM	Difficulty:	2.1 / 5.0

Weather:	Fog/Mist
	67 F temp; 87% humidity
	67 F heat index; winds SW 5

Performance

Distance:	3.10 miles
Time:	0:36:54
Speed:	5.0 mph
Pace:	11' 54 /mi	Heart Rate:	159 bpm (Avg)
Calories:	372		184 bpm (Peak)

Notes

Cool morning 65* sure felt good.

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 02m	5%	0.23 mi
Zone 6	170 - 175	0h 05m	14%	0.50 mi
Zone 5	165 - 170	0h 10m	27%	0.84 mi
Zone 4	160 - 165	0h 11m	30%	0.84 mi
Zone 3	155 - 160	0h 09m	25%	0.75 mi
Zone 2	150 - 155	0h 01m	2%	0.08 mi
Zone 1	145 - 150	0h 00m	0%	0.01 mi
(none)	out of range	0h 03m	8%	0.33 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	11' 41	-0' 13	5.1	+0.1	144	+82 ft
2	12' 44	+0' 50	4.7	-0.3	163	-10 ft
3	11' 16	-0' 38	5.3	+0.3	168	-62 ft
end	7' 46	-4' 08	7.7	+2.7	181	-23 ft
Versus average of 11' 54 min/mile: Slower Faster

5k Patriot

17 July, 2008 13:02

Activity

Route:	--	Elev. Avg:	452 ft
Location:	Danville, VA	Elev. Gain:	-3 ft
Date:	07/17/08	Up/Downhill:	[+331/-334]
Time:	08:26 AM	Difficulty:	2.5 / 5.0

Weather:	Fair with Haze
	75 F temp; 64% humidity
	77 F heat index; winds Calm

Performance

Distance:	3.19 miles
Time:	0:40:29
Speed:	4.7 mph
Pace:	12' 41 /mi
Calories:	364

Notes

I hit the 2 mile mark at 26 min my typical time. Picked up the pace a bit down Riverside trail.

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	12' 28	-0' 13	4.8	+0.1	+85 ft
2	13' 45	+1' 04	4.4	-0.4	-13 ft
3	12' 22	-0' 19	4.8	+0.1	-62 ft
end	8' 24	-4' 17	7.1	+2.4	-13 ft
Versus average of 12' 41 min/mile: Slower Faster

Patriot

11 July, 2008 11:52

Activity

Route:	--	Elev. Avg:	449 ft
Location:	Danville, VA	Elev. Gain:	-3 ft
Date:	07/11/08	Up/Downhill:	[+390/-393]
Time:	08:28 AM	Difficulty:	2.3 / 5.0

Weather:	Fog/Mist
	74 F temp; 87% humidity
	74 F heat index; winds NE 5

Performance

Distance:	3.58 miles
Time:	0:49:56
Speed:	4.3 mph
Pace:	13' 57 /mi	Heart Rate:	158 bpm (Avg)
Calories:	384		170 bpm (Peak)

Notes

I took one wrong turn at the end.

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 01m	2%	0.07 mi
Zone 5	165 - 170	0h 09m	18%	0.62 mi
Zone 4	160 - 165	0h 22m	44%	1.58 mi
Zone 3	155 - 160	0h 17m	33%	1.23 mi
Zone 2	150 - 155	0h 07m	15%	0.54 mi
Zone 1	145 - 150	0h 02m	3%	0.15 mi
(none)	out of range	0h 02m	4%	0.22 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	12' 54	-1' 03	4.7	+0.3	150	+82 ft
2	13' 51	-0' 06	4.3	+0.0	162	-16 ft
3	14' 27	+0' 30	4.2	-0.2	161	-52 ft
end	14' 25	+0' 28	4.2	-0.1	160	-16 ft
Versus average of 13' 57 min/mile: Slower Faster

Patriot

11 July, 2008 03:02

Activity

Route:	--	Elev. Avg:	451 ft
Location:	Danville, VA	Elev. Gain:	+0 ft
Date:	07/10/08	Up/Downhill:	[+337/-337]
Time:	10:08 AM	Difficulty:	2.5 / 5.0

Weather:	A Few Clouds
	76 F temp; 81% humidity
	79 F heat index; winds W 6

Performance

Distance:	3.19 miles
Time:	0:44:02
Speed:	4.3 mph
Pace:	13' 48 /mi	Heart Rate:	156 bpm (Avg)
Calories:	351		172 bpm (Peak)

Notes

It sure will be nice when the weather cools back to 50s.

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%	0.04 mi
Zone 5	165 - 170	0h 05m	10%	0.34 mi
Zone 4	160 - 165	0h 15m	35%	1.15 mi
Zone 3	155 - 160	0h 13m	29%	0.95 mi
Zone 2	150 - 155	0h 07m	17%	0.60 mi
Zone 1	145 - 150	0h 03m	7%	0.24 mi
(none)	out of range	0h 04m	10%	0.37 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	12' 37	-1' 11	4.8	+0.4	152	+85 ft
2	14' 48	+1' 00	4.0	-0.3	153	-9 ft
3	13' 23	-0' 25	4.5	+0.1	161	-63 ft
end	12' 41	-1' 07	4.7	+0.4	161	-13 ft
Versus average of 13' 48 min/mile: Slower Faster

Anglers Ridge

02 July, 2008 15:46

Activity

Route:	--	Elev. Avg:	448 ft
Location:	Danville, VA	Elev. Gain:	-3 ft
Date:	07/02/08	Up/Downhill:	[+321/-324]
Time:	08:15 AM	Difficulty:	2.1 / 5.0

Weather:	Fair
	69 F temp; 68% humidity
	69 F heat index; winds SW 8

Performance

Distance:	3.24 miles
Time:	0:53:10
Speed:	3.7 mph
Pace:	16' 25 /mi	Heart Rate:	145 bpm (Avg)
Calories:	333		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	175 - 185	0h 00m	0%	0.00 mi
Zone 6	170 - 175	0h 00m	0%	0.00 mi
Zone 5	165 - 170	0h 01m	1%	0.04 mi
Zone 4	160 - 165	0h 05m	9%	0.31 mi
Zone 3	155 - 160	0h 10m	19%	0.62 mi
Zone 2	150 - 155	0h 11m	20%	0.65 mi
Zone 1	145 - 150	0h 13m	25%	0.92 mi
(none)	out of range	0h 20m	38%	1.12 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	18' 52	+2' 27	3.2	-0.5	133	+82 ft
2	15' 25	-1' 00	3.9	+0.2	154	-33 ft
3	16' 59	+0' 34	3.5	-0.1	146	-36 ft
end	15' 32	-0' 53	3.9	+0.2	148	-17 ft
Versus average of 16' 25 min/mile: Slower Faster

5K Patriot Challenge

02 July, 2008 15:45

Activity

Route:	--	Elev. Avg:	453 ft
Location:	Danville, VA	Elev. Gain:	+3 ft
Date:	07/02/08	Up/Downhill:	[+331/-328]
Time:	09:12 AM	Difficulty:	2.5 / 5.0

Weather:	Fair
	76 F temp; 50% humidity
	77 F heat index; winds W 6

Performance

Distance:	3.17 miles
Time:	0:54:42
Speed:	3.5 mph
Pace:	17' 15 /mi	Heart Rate:	156 bpm (Avg)
Calories:	359		170 bpm (Peak)

Notes

This is the route of the 5K Patriot Challenge. Scheduled July 4th Danvilles first Trail 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	170 - 175	0h 01m	1%	0.08 mi
Zone 5	165 - 170	0h 10m	19%	0.71 mi
Zone 4	160 - 165	0h 13m	23%	0.89 mi
Zone 3	155 - 160	0h 18m	32%	1.27 mi
Zone 2	150 - 155	0h 09m	16%	0.66 mi
Zone 1	145 - 150	0h 03m	5%	0.20 mi
(none)	out of range	0h 13m	23%	0.21 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	13' 45	-3' 30	4.4	+0.9	159	+89 ft
2	14' 46	-2' 29	4.1	+0.6	157	-10 ft
3	22' 59	+5' 44	2.6	-0.9	151	-66 ft
end	18' 34	+1' 19	3.2	-0.2	158	-10 ft
Versus average of 17' 15 min/mile: Slower Faster

Anglers

02 July, 2008 15:43

Activity

Route:	--	Elev. Avg:	445 ft
Location:	Danville, VA	Elev. Gain:	-4 ft
Date:	07/02/08	Up/Downhill:	[+347/-351]
Time:	10:09 AM	Difficulty:	2.6 / 5.0

Weather:	Fair
	80 F temp; 40% humidity
	79 F heat index; winds Vrbl 3

Performance

Distance:	3.24 miles
Time:	0:49:41
Speed:	3.9 mph
Pace:	15' 20 /mi	Heart Rate:	154 bpm (Avg)
Calories:	342		181 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	1%	0.10 mi
Zone 6	170 - 175	0h 01m	3%	0.16 mi
Zone 5	165 - 170	0h 07m	14%	0.49 mi
Zone 4	160 - 165	0h 08m	17%	0.56 mi
Zone 3	155 - 160	0h 13m	26%	0.84 mi
Zone 2	150 - 155	0h 12m	24%	0.77 mi
Zone 1	145 - 150	0h 08m	16%	0.57 mi
(none)	out of range	0h 17m	34%	0.42 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	15' 18	-0' 02	3.9	+0.0	152	+52 ft
2	16' 10	+0' 50	3.7	-0.2	152	+55 ft
3	25' 51	+10' 31	2.3	-1.6	156	-75 ft
end	9' 54	-5' 26	6.1	+2.1	173	-36 ft
Versus average of 15' 20 min/mile: Slower Faster