chase

• Plantation Drive
• pavement Anglers park
• Roanoke river greenway
• Chestnut Mounument trails
• chstnut
• 2nd recovery run
• First Run in 4 months
• Cascades Barneys Wall Butt mountain
• Anglers 5k
• Anglers 5k

Plantation Drive

Activity Route: -- Elev. Avg: 910 ft Location: Axton, VA Elev. Gain: +20 ft Date: 03/10/09 Up/Downhill: [+141/-121] Time: 11:25 AM Difficulty: 1.3 / 5.0   Weather: Fair   55 F temp; 44% humidity   55 F heat index; winds Calm Performance Distance: 1.83 miles Time: 0:20:25 Speed: 5.4 mph Pace: 11' 09 /mi Calories: 226 Notes I ran to the north end of my road and back. Only one car and no loose dogs. :-) Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 17 -0' 52 5.8 +0.4 -63 ft end 12' 05 +0' 56 5.0 -0.4 +82 ft Versus average of 11' 09 min/mile:     Slower     Faster

pavement Anglers park

Activity Route: -- Elev. Avg: 390 ft Location: Providence, VA Elev. Gain: +3 ft Date: 02/24/09 Up/Downhill: [+183/-180] Time: 12:52 PM Difficulty: 1.8 / 5.0   Weather: Fair   39 F temp; 24% humidity   39 F heat index; winds Calm Performance Distance: 3.40 miles Time: 0:35:01 Speed: 5.8 mph Pace: 10' 18 /mi Calories: 447 Notes It really felt good to start running again. Even if I am slower than ever. You got to start back someplace! Its been a real long time since I ran on pavement. I wanted to test and see how pavement did with my foot compared to single track. chase Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 17 -0' 01 5.8 +0.0 0 ft 2 10' 33 +0' 15 5.7 -0.1 -10 ft 3 10' 30 +0' 12 5.7 -0.1 +10 ft end 9' 16 -1' 02 6.5 +0.6 +4 ft Versus average of 10' 18 min/mile:     Slower     Faster

Roanoke river greenway

Activity Route: -- Elev. Avg: 907 ft Location: Vinton, VA Elev. Gain: -3 ft Date: 02/23/09 Up/Downhill: [+134/-137] Time: 11:10 AM Difficulty: 2.7 / 5.0   Weather: Mostly Cloudy   33 F temp; 34% humidity   33 F heat index; winds NW 14 G 28 Performance Distance: 5.26 miles Time: 1:24:08 Speed: 3.8 mph Pace: 15' 47 /mi Calories: 446 Map   Elevation (ft)   Speed (mph)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 16' 34 +0' 46 3.6 -0.2 -7 ft 2 16' 45 +0' 57 3.6 -0.2 +20 ft 3 15' 23 -0' 24 3.9 +0.1 +3 ft 4 14' 31 -1' 16 4.1 +0.3 -17 ft 5 15' 09 -0' 38 4.0 +0.2 -7 ft end 19' 21 +3' 33 3.1 -0.7 +3 ft Versus average of 3.8 mph:     Slower     Faster

Chestnut Mounument trails

Activity Route: -- Elev. Avg: 1402 ft Location: Roanoke, VA Elev. Gain: +128 ft Date: 02/22/09 Up/Downhill: [+1263/-1135] Time: 11:27 AM Difficulty: 4.4 / 5.0   Weather: Partly Cloudy and Breezy   38 F temp; 33% humidity   38 F heat index; winds W 22 G 33 Performance Distance: 5.65 miles Time: 1:57:45 Speed: 2.9 mph Pace: 20' 41 /mi Calories: 523 Notes Linda, Carl and I Map   Elevation (ft)   Speed (mph)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 19' 10 -1' 31 3.1 +0.2 +239 ft 2 18' 04 -2' 37 3.3 +0.4 -410 ft 3 18' 55 -1' 46 3.2 +0.3 +216 ft 4 19' 44 -0' 57 3.0 +0.1 -49 ft 5 21' 07 +0' 25 2.8 -0.1 +65 ft end 27' 08 +6' 26 2.2 -0.7 +66 ft Versus average of 2.9 mph:     Slower     Faster

chstnut

Activity Route: -- Elev. Avg: 1419 ft Location: Roanoke, VA Elev. Gain: -33 ft Date: 02/22/09 Up/Downhill: [+334/-367] Time: 08:08 AM Difficulty: 2.3 / 5.0   Weather: Overcast   36 F temp; 58% humidity   36 F heat index; winds W 8 Performance Distance: 1.73 miles Time: 0:31:03 Speed: 3.3 mph Pace: 18' 11 /mi Calories: 204 Map   Elevation (ft)   Speed (mph)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 13' 04 -5' 06 4.6 +1.3 -108 ft end 22' 13 +4' 02 2.7 -0.6 +76 ft Versus average of 3.3 mph:     Slower     Faster

2nd recovery run

Activity Route: -- Elev. Avg: 444 ft Location: Providence, VA Elev. Gain: +29 ft Date: 02/04/09 Up/Downhill: [+416/-387] Time: 12:21 PM Difficulty: 2.9 / 5.0   Weather: Fair   34 F temp; 33% humidity   34 F heat index; winds NW 15 G 23 Performance Distance: 3.69 miles Time: 0:59:53 Speed: 3.7 mph Pace: 16' 14 /mi Calories: 346 Notes Well this was my second attempt at running after 4 months of therapy on my foot. Slow but a lot faster than laying on my back and watching TV. If flet great to be out. Map   Elevation (ft)   Pace (min/mile)

First Run in 4 months

Activity Route: -- Elev. Avg: 1437 ft Location: Roanoke, VA Elev. Gain: +23 ft Date: 01/24/09 Up/Downhill: [+531/-508] Time: 03:28 PM Difficulty: 2.7 / 5.0 Performance Distance: 2.78 miles Time: 0:40:18 Speed: 4.1 mph Pace: 14' 30 /mi Calories: 274 Notes Four months recovering from Plantar F. A nice easy run at 4 mph. I also did a test backpack of 150 miles or so. I plan to hike the PCT 2700 miles later this year. Hope the foot holds up. Postholer.com\chaseat99 Map   Elevation (ft)   Pace (min/mile)

Cascades Barneys Wall Butt mountain

Roanoke Appalachian Trail Club hike Activity Route: -- Elev. Avg: 3266 ft Location: Pembroke, VA Elev. Gain: +3 ft Date: 01/25/09 Up/Downhill: [+2657/-2654] Time: 09:46 AM Difficulty: 5.0 / 5.0   Weather: Partly Cloudy   37 F temp; 56% humidity   37 F heat index; winds Calm Notes RATC hike to Cascades, Barneys Wall and Butt mountain fire tower. A couple of miles to the falls, 4 miles to Barneys wall on that 1/2 mile long spurt you see. 6.6 total to Butt mountain fire tower. Great View. 5.5 mile return skipping Barneys spur and taking old road beside trail near falls Map   Elevation (ft)

Anglers 5k

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 actual +/- avg actual +/- avg 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

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 actual +/- avg actual +/- avg 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

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 actual +/- avg actual +/- avg 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

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 actual +/- avg actual +/- avg 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

5k Patriot Run

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 actual +/- avg actual +/- avg 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

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 actual +/- avg actual +/- avg 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

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 actual +/- avg actual +/- avg 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

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