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chase

«	August 2008	»
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31

Anglers 5k

17 August, 2008 11:32

Activity

Route:	--	Elev. Avg:	451 ft
Location:	Danville, VA	Elev. Gain:	-7 ft
Date:	08/17/08	Up/Downhill:	[+347/-354]
Time:	09:46 AM	Difficulty:	2.2 / 5.0

Weather:	Fair
	72 F temp; 63% humidity
	72 F heat index; winds Vrbl 3

Performance

Distance:	3.21 miles
Time:	0:40:10
Speed:	4.8 mph
Pace:	12' 31 /mi	Heart Rate:	169 bpm (Avg)
Calories:	383		182 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 05m	12%	0.48 mi
Zone 6	170 - 175	0h 24m	61%	1.88 mi
Zone 5	165 - 170	0h 12m	30%	1.00 mi
Zone 4	160 - 165	0h 03m	8%	0.27 mi
Zone 3	155 - 160	0h 01m	4%	0.15 mi
Zone 2	150 - 155	0h 00m	0%	0.03 mi
Zone 1	145 - 150	0h 00m	0%	0.02 mi
(none)	out of range	0h 01m	2%	0.12 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	12' 23	-0' 08	4.8	+0.0	165	+82 ft
2	13' 00	+0' 29	4.6	-0.2	169	-3 ft
3	12' 13	-0' 18	4.9	+0.1	172	-69 ft
end	9' 23	-3' 08	6.4	+1.6	178	-16 ft
Versus average of 12' 31 min/mile: Slower Faster

Anglers 5k

17 August, 2008 11:30

Activity

Route:	--	Elev. Avg:	451 ft
Location:	Danville, VA	Elev. Gain:	-7 ft
Date:	08/17/08	Up/Downhill:	[+344/-351]
Time:	08:51 AM	Difficulty:	2.1 / 5.0

Weather:	A Few Clouds
	69 F temp; 68% humidity
	69 F heat index; winds NE 5

Performance

Distance:	3.17 miles
Time:	0:39:27
Speed:	4.8 mph
Pace:	12' 27 /mi	Heart Rate:	167 bpm (Avg)
Calories:	369		184 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 06m	16%	0.63 mi
Zone 6	170 - 175	0h 14m	35%	1.10 mi
Zone 5	165 - 170	0h 11m	29%	0.86 mi
Zone 4	160 - 165	0h 08m	21%	0.61 mi
Zone 3	155 - 160	0h 03m	9%	0.30 mi
Zone 2	150 - 155	0h 01m	2%	0.12 mi
Zone 1	145 - 150	0h 00m	1%	0.05 mi
(none)	out of range	0h 01m	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	11' 43	-0' 44	5.1	+0.3	162	+82 ft
2	13' 32	+1' 05	4.4	-0.4	166	-6 ft
3	12' 13	-0' 14	4.9	+0.1	170	-69 ft
end	8' 58	-3' 29	6.7	+1.9	180	-13 ft
Versus average of 12' 27 min/mile: Slower Faster

Anglers Park

08 August, 2008 11:40

Activity

Route:	--	Elev. Avg:	488 ft
Location:	Danville, VA	Elev. Gain:	+17 ft
Date:	08/08/08	Up/Downhill:	[+994/-977]
Time:	07:14 AM	Difficulty:	4.0 / 5.0

Weather:	Fair
	75 F temp; 64% humidity
	77 F heat index; winds NW 7

Performance

Distance:	10.87 miles
Time:	2:37:29
Speed:	4.1 mph
Pace:	14' 29 /mi	Heart Rate:	151 bpm (Avg)
Calories:	1221		166 bpm (Peak)

Notes

This was the best cool breezy morning we have had in a long while. I was lucky to be off work in order to run today. I tried out my new Asic Gel Trail Attack shoes and they worked fine.

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 02m	1%	0.15 mi
Zone 4	160 - 165	0h 20m	13%	1.43 mi
Zone 3	155 - 160	0h 54m	34%	3.95 mi
Zone 2	150 - 155	0h 46m	29%	3.29 mi
Zone 1	145 - 150	0h 32m	20%	2.23 mi
(none)	out of range	0h 36m	22%	1.78 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	12' 34	-1' 55	4.8	+0.6	150	+69 ft
2	14' 29	+0' 00	4.1	-0.0	154	+36 ft
3	15' 25	+0' 56	3.9	-0.3	155	-17 ft
4	14' 07	-0' 22	4.2	+0.1	152	-13 ft
5	19' 48	+5' 19	3.0	-1.1	150	+10 ft
6	13' 47	-0' 42	4.3	+0.2	154	-13 ft
7	15' 13	+0' 44	3.9	-0.2	150	+56 ft
8	14' 05	-0' 24	4.3	+0.1	153	+10 ft
9	19' 56	+5' 27	3.0	-1.1	142	-3 ft
10	12' 49	-1' 40	4.7	+0.5	152	-52 ft
11	14' 19	-0' 10	4.2	+0.0	156	-75 ft
end	10' 20	-4' 09	5.8	+1.7	159	+9 ft
Versus average of 14' 29 min/mile: Slower Faster

Chestnut Ridge

04 August, 2008 13:06

Activity

Route:	--	Elev. Avg:	1410 ft
Location:	Roanoke, VA	Elev. Gain:	+27 ft
Date:	08/04/08	Up/Downhill:	[+1030/-1003]
Time:	09:38 AM	Difficulty:	4.1 / 5.0

Weather:	Fair
	79 F temp; 50% humidity
	80 F heat index; winds Calm

Performance

Distance:	5.69 miles
Time:	1:33:30
Speed:	3.7 mph
Pace:	16' 26 /mi	Heart Rate:	144 bpm (Avg)
Calories:	618		173 bpm (Peak)

Notes

It had been a good while since Linda and I ran this loop. It was good to get out. Come on cool 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%	0.01 mi
Zone 5	165 - 170	0h 04m	4%	0.29 mi
Zone 4	160 - 165	0h 09m	10%	0.70 mi
Zone 3	155 - 160	0h 11m	12%	0.77 mi
Zone 2	150 - 155	0h 15m	15%	0.99 mi
Zone 1	145 - 150	0h 16m	17%	1.12 mi
(none)	out of range	0h 42m	45%	2.45 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	15' 16	-1' 10	3.9	+0.3	128	-82 ft
2	16' 54	+0' 28	3.5	-0.1	141	+92 ft
3	14' 48	-1' 38	4.0	+0.4	149	-52 ft
4	20' 28	+4' 02	2.9	-0.7	142	-92 ft
5	14' 09	-2' 17	4.2	+0.6	148	-33 ft
end	13' 06	-3' 20	4.6	+0.9	163	+194 ft
Versus average of 16' 26 min/mile: Slower Faster