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chase

«	March 2010	»
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28	29	30	31

Cedar Ridge

02 March, 2010 11:26

Activity

Route:	--	Elev. Avg:	785 ft
Location:	Martinsville, VA	Elev. Gain:	-13 ft
Date:	03/02/10	Up/Downhill:	[+613/-626]
Time:	09:50 AM	Difficulty:	2.8 / 5.0

Weather:	Fair
	43 F temp; 48% humidity
	43 F heat index; winds E 9 G 16

Performance

Distance:	3.93 miles
Time:	1:35:23
Speed:	2.5 mph
Pace:	24' 16 /mi
Calories:	443

Notes

Nice run (formerly Dark Hollow) found two geochaches. picked up travel bug Pony. could not find Sticks.

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	22' 18	-1' 58	2.7	+0.2	-46 ft
2	16' 56	-7' 20	3.5	+1.1	-29 ft
3	24' 29	+0' 13	2.5	-0.0	+33 ft
4	26' 25	+2' 09	2.3	-0.2	-23 ft
end	19' 48	-4' 28	3.0	+0.6	+52 ft
Versus average of 24' 16 min/mile: Slower Faster

Run

28 February, 2010 14:30

Activity

Route:	--	Elev. Avg:	0 ft
Location:	--	Elev. Gain:	+0 ft
Date:	02/28/10	Up/Downhill:	[+0/-0]
Time:	03:00 PM	Difficulty:	1.8 / 5.0

Performance

Distance:	5.00 miles
Time:	1:27:00
Speed:	3.4 mph
Pace:	17' 24 /mi
Calories:	473

Notes

Beautiful day. Ran Witchback, some of Riverside and some of Lil Pisgah and Eagle Scout, Anglers ridge

Geocache run

26 February, 2010 14:54

Activity

Route:	--	Elev. Avg:	449 ft
Location:	Providence, VA	Elev. Gain:	+20 ft
Date:	02/26/10	Up/Downhill:	[+856/-836]
Time:	11:59 AM	Difficulty:	3.2 / 5.0

Weather:	Fair
	47 F temp; 31% humidity
	47 F heat index; winds W 18 G 28

Performance

Distance:	6.10 miles
Time:	1:57:30
Speed:	3.1 mph
Pace:	19' 16 /mi
Calories:	672

Notes

Great Run today. I found 4 Geo Caches while out there. I looked for a 5th one but could not find it.

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	14' 05	-5' 11	4.3	+1.1	+59 ft
2	17' 26	-1' 50	3.4	+0.3	+79 ft
3	14' 33	-4' 43	4.1	+1.0	-121 ft
4	19' 28	+0' 12	3.1	-0.0	+85 ft
5	19' 21	+0' 05	3.1	-0.0	-89 ft
6	40' 48	+21' 32	1.5	-1.6	-7 ft
end	10' 31	-8' 45	5.7	+2.6	+4 ft
Versus average of 19' 16 min/mile: Slower Faster

Mill Mt Spur

23 February, 2010 12:21

Activity

Route:	--	Elev. Avg:	1411 ft
Location:	Roanoke, VA	Elev. Gain:	-7 ft
Date:	02/23/10	Up/Downhill:	[+931/-938]
Time:	11:29 AM	Difficulty:	3.3 / 5.0

Weather:	Overcast
	49 F temp; 70% humidity
	49 F heat index; winds N 3

Performance

Distance:	5.04 miles
Time:	1:09:34
Speed:	4.3 mph
Pace:	13' 48 /mi
Calories:	589

Notes

Linda and I ran the closed Mill Mountain Spur to the BRP. I imported her gpx file from her bim site

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	14' 21	+0' 33	4.2	-0.2	-88 ft
2	13' 18	-0' 30	4.5	+0.2	+36 ft
3	13' 49	+0' 01	4.3	-0.0	-13 ft
4	12' 26	-1' 22	4.8	+0.5	-66 ft
5	15' 00	+1' 12	4.0	-0.3	+125 ft
end	15' 00	+1' 12	4.0	-0.3	0 ft
Versus average of 13' 48 min/mile: Slower Faster

ride

27 January, 2010 16:06

Activity

Route:	--	Elev. Avg:	501 ft
Location:	Ringgold, VA	Elev. Gain:	-3 ft
Date:	01/27/10	Up/Downhill:	[+580/-583]
Time:	11:34 AM	Difficulty:	3.0 / 5.0

Weather:	Fair
	44 F temp; 43% humidity
	44 F heat index; winds W 10

Performance

Distance:	5.92 miles
Time:	1:30:35
Speed:	3.9 mph
Pace:	15' 23 /mi
Calories:	671

Notes

Ride with Daniel and Jeff. John Paul ran

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	12' 57	-2' 26	4.6	+0.7	-39 ft
2	15' 49	+0' 25	3.8	-0.1	-3 ft
3	10' 00	-5' 23	6.0	+2.1	-69 ft
4	15' 11	-0' 12	4.0	+0.1	-33 ft
5	14' 57	-0' 26	4.0	+0.1	+16 ft
6	15' 25	+0' 01	3.9	-0.0	+125 ft
end	03' 26' 53	+03' 11' 29	0.3	-3.6	0 ft
Versus average of 3.9 mph: Slower Faster

Lil Pisgah/ Riverside

26 January, 2010 13:43

Activity

Route:	--	Elev. Avg:	465 ft
Location:	Ringgold, VA	Elev. Gain:	+0 ft
Date:	01/26/10	Up/Downhill:	[+495/-495]
Time:	12:10 PM	Difficulty:	2.6 / 5.0

Weather:	Partly Cloudy
	47 F temp; 35% humidity
	47 F heat index; winds W 10 G 21

Performance

Distance:	4.53 miles
Time:	1:29:11
Speed:	3.0 mph
Pace:	19' 41 /mi	Heart Rate:	145 bpm (Avg)
Calories:	488		179 bpm (Peak)

Notes

Nice run from stinson Parking lot. Lil Pisgah return Riverside. Cleared brush, sawed a few trees. River is flooded on lower Riverside #16 bridge underwater

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%	0.06 mi
Zone 6	170 - 175	0h 02m	3%	0.22 mi
Zone 5	165 - 170	0h 03m	3%	0.25 mi
Zone 4	160 - 165	0h 05m	5%	0.32 mi
Zone 3	155 - 160	0h 08m	9%	0.37 mi
Zone 2	150 - 155	0h 17m	19%	1.00 mi
Zone 1	145 - 150	0h 22m	24%	1.15 mi
(none)	out of range	0h 44m	49%	1.86 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	13' 12	-6' 29	4.5	+1.5	148	-75 ft
2	24' 29	+4' 48	2.5	-0.6	147	-36 ft
3	23' 09	+3' 28	2.6	-0.5	140	-23 ft
4	19' 32	-0' 09	3.1	+0.0	138	+42 ft
end	12' 28	-7' 13	4.8	+1.8	167	+111 ft
Versus average of 19' 41 min/mile: Slower Faster

Lil Pisgah/ Riverside

26 January, 2010 13:43

Activity

Route:	--	Elev. Avg:	465 ft
Location:	Ringgold, VA	Elev. Gain:	+0 ft
Date:	01/26/10	Up/Downhill:	[+495/-495]
Time:	12:10 PM	Difficulty:	2.6 / 5.0

Weather:	Partly Cloudy
	47 F temp; 35% humidity
	47 F heat index; winds W 10 G 21

Performance

Distance:	4.53 miles
Time:	1:29:11
Speed:	3.0 mph
Pace:	19' 41 /mi	Heart Rate:	145 bpm (Avg)
Calories:	488		179 bpm (Peak)

Notes

Nice run from stinson Parking lot. Lil Pisgah return Riverside. Cleared brush, sawed a few trees. River is flooded on lower Riverside #16 bridge underwater

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%	0.06 mi
Zone 6	170 - 175	0h 02m	3%	0.22 mi
Zone 5	165 - 170	0h 03m	3%	0.25 mi
Zone 4	160 - 165	0h 05m	5%	0.32 mi
Zone 3	155 - 160	0h 08m	9%	0.37 mi
Zone 2	150 - 155	0h 17m	19%	1.00 mi
Zone 1	145 - 150	0h 22m	24%	1.15 mi
(none)	out of range	0h 44m	49%	1.86 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	13' 12	-6' 29	4.5	+1.5	148	-75 ft
2	24' 29	+4' 48	2.5	-0.6	147	-36 ft
3	23' 09	+3' 28	2.6	-0.5	140	-23 ft
4	19' 32	-0' 09	3.1	+0.0	138	+42 ft
end	12' 28	-7' 13	4.8	+1.8	167	+111 ft
Versus average of 19' 41 min/mile: Slower Faster

Wolf creek with Linda

25 January, 2010 11:31

Activity

Route:	--	Elev. Avg:	1189 ft
Location:	Vinton, VA	Elev. Gain:	-4 ft
Date:	01/25/10	Up/Downhill:	[+475/-479]
Time:	10:36 AM	Difficulty:	3.1 / 5.0

Weather:	Partly Cloudy and Breezy
	55 F temp; 52% humidity
	55 F heat index; winds W 21 G 30

Performance

Distance:	5.22 miles
Time:	1:22:13
Speed:	3.8 mph
Pace:	15' 45 /mi	Heart Rate:	140 bpm (Avg)
Calories:	563		171 bpm (Peak)

Notes

Lot of rain last night. Trail was very wet. Lots of little water flows

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%	0.07 mi
Zone 5	165 - 170	0h 02m	2%	0.18 mi
Zone 4	160 - 165	0h 02m	3%	0.19 mi
Zone 3	155 - 160	0h 09m	11%	0.69 mi
Zone 2	150 - 155	0h 10m	12%	0.74 mi
Zone 1	145 - 150	0h 13m	15%	0.89 mi
(none)	out of range	0h 48m	59%	2.82 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	15' 25	-0' 20	3.9	+0.1	138	+82 ft
2	20' 04	+4' 19	3.0	-0.8	143	+256 ft
3	13' 30	-2' 15	4.4	+0.6	151	-145 ft
4	15' 11	-0' 34	4.0	+0.1	135	-151 ft
5	14' 19	-1' 26	4.2	+0.4	138	-59 ft
end	15' 35	-0' 10	3.9	+0.0	133	+13 ft
Versus average of 15' 45 min/mile: Slower Faster

Chase Linda Drew Mill mt

23 January, 2010 15:06

Activity

Route:	--	Elev. Avg:	1457 ft
Location:	Roanoke, VA	Elev. Gain:	+52 ft
Date:	01/23/10	Up/Downhill:	[+1010/-958]
Time:	10:11 AM	Difficulty:	3.7 / 5.0

Weather:	Overcast
	39 F temp; 61% humidity
	39 F heat index; winds SE 8

Performance

Distance:	4.12 miles
Time:	1:05:00
Speed:	3.8 mph
Pace:	15' 47 /mi
Calories:	441

Notes

Me Linda and Drew

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	14' 13	-1' 34	4.2	+0.4	-157 ft
2	14' 11	-1' 36	4.2	+0.4	-151 ft
3	13' 27	-2' 20	4.5	+0.7	-197 ft
4	19' 40	+3' 53	3.0	-0.8	+486 ft
end	24' 47	+9' 00	2.4	-1.4	+72 ft
Versus average of 15' 47 min/mile: Slower Faster

RATC Daleville to Fulhart

12 January, 2010 09:06

Activity

Route:	--	Elev. Avg:	1746 ft
Location:	Daleville, VA	Elev. Gain:	+16 ft
Date:	01/10/10	Up/Downhill:	[+2575/-2559]
Time:	09:12 AM	Difficulty:	5.0 / 5.0

Weather:	Fair
	33 F temp; 27% humidity
	33 F heat index; winds NW 9

Performance

Distance:	12.08 miles
Time:	6:26:29
Speed:	1.9 mph
Pace:	31' 35 /mi
Calories:	1193

Notes

Linda, Bob and Chriss, Gary Bible, Karl, and me hiked Daleville to Fulhardt Knob shelter and back

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	22' 08	-9' 26	2.7	+0.8	+39 ft
2	32' 05	+0' 30	1.9	-0.0	+82 ft
3	35' 42	+4' 07	1.7	-0.2	+144 ft
4	28' 59	-2' 35	2.1	+0.2	+233 ft
5	26' 32	-5' 02	2.3	+0.4	+309 ft
6	31' 44	+0' 09	1.9	-0.0	+447 ft
7	58' 15	+26' 40	1.0	-0.9	+43 ft
8	27' 46	-3' 48	2.2	+0.3	-384 ft
9	24' 11	-7' 23	2.5	+0.6	-361 ft
10	31' 05	-0' 29	1.9	+0.0	-319 ft
11	30' 27	-1' 07	2.0	+0.1	-92 ft
12	27' 46	-3' 48	2.2	+0.3	-59 ft
end	24' 17	-7' 17	2.5	+0.6	-65 ft
Versus average of 1.9 mph: Slower Faster

run

07 January, 2010 16:36

Activity

Route:	--	Elev. Avg:	484 ft
Location:	Providence, VA	Elev. Gain:	-7 ft
Date:	01/07/10	Up/Downhill:	[+406/-413]
Time:	11:21 AM	Difficulty:	2.7 / 5.0

Weather:	Fair
	37 F temp; 41% humidity
	37 F heat index; winds W 6

Performance

Distance:	3.36 miles
Time:	0:46:35
Speed:	4.3 mph
Pace:	13' 52 /mi
Calories:	377

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	12' 36	-1' 16	4.8	+0.4	+59 ft
2	14' 13	+0' 21	4.2	-0.1	+69 ft
3	15' 02	+1' 10	4.0	-0.3	-69 ft
end	12' 28	-1' 24	4.8	+0.5	-66 ft
Versus average of 13' 52 min/mile: Slower Faster

ride blue loop

07 January, 2010 16:34

Activity

Route:	--	Elev. Avg:	453 ft
Location:	Providence, VA	Elev. Gain:	+0 ft
Date:	01/06/10	Up/Downhill:	[+508/-508]
Time:	11:00 AM	Difficulty:	3.0 / 5.0

Weather:	Fair
	39 F temp; 37% humidity
	39 F heat index; winds NW 9

Performance

Distance:	4.90 miles
Time:	1:06:42
Speed:	4.4 mph
Pace:	13' 38 /mi
Calories:	483

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 36	-4' 02	6.2	+1.8	+68 ft
2	12' 11	-1' 27	4.9	+0.5	-46 ft
3	17' 02	+3' 23	3.5	-0.9	+63 ft
4	18' 04	+4' 25	3.3	-1.1	0 ft
end	10' 30	-3' 08	5.7	+1.3	-85 ft
Versus average of 4.4 mph: Slower Faster

Happy New Year

01 January, 2010 15:07

Activity

Route:	--	Elev. Avg:	439 ft
Location:	Providence, VA	Elev. Gain:	-7 ft
Date:	01/01/10	Up/Downhill:	[+183/-190]
Time:	12:18 PM	Difficulty:	1.0 / 5.0

Weather:	Mostly Cloudy
	46 F temp; 60% humidity
	46 F heat index; winds NW 12

Performance

Distance:	1.88 miles
Time:	0:22:29
Speed:	5.0 mph
Pace:	12' 00 /mi
Calories:	188

Notes

Group ride, I have been sick with sore throat and cough, getting better so I only rode a couple of miles.

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 59	-1' 01	5.5	+0.5	+59 ft
end	12' 59	+0' 59	4.6	-0.4	-65 ft
Versus average of 5.0 mph: Slower Faster

Ride with Jeff and Daniel

17 December, 2009 12:17

Activity

Route:	--	Elev. Avg:	469 ft
Location:	Providence, VA	Elev. Gain:	+0 ft
Date:	12/17/09	Up/Downhill:	[+574/-574]
Time:	10:29 AM	Difficulty:	2.7 / 5.0

Weather:	Fair
	43 F temp; 33% humidity
	43 F heat index; winds N 5

Performance

Distance:	5.08 miles
Time:	0:59:38
Speed:	5.1 mph
Pace:	11' 46 /mi
Calories:	536

Notes

Nice ride with Jeff and Daniel

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	11' 33	-0' 12	5.2	+0.1	+66 ft
2	11' 17	-0' 28	5.3	+0.2	+16 ft
3	17' 05	+5' 19	3.5	-1.6	+62 ft
4	8' 54	-2' 51	6.7	+1.6	-85 ft
5	8' 38	-3' 07	6.9	+1.8	-55 ft
end	24' 05	+12' 19	2.5	-2.6	-3 ft
Versus average of 5.1 mph: Slower Faster

Green Loop clockwise

17 December, 2009 12:13

Activity

Route:	--	Elev. Avg:	443 ft
Location:	Providence, VA	Elev. Gain:	+3 ft
Date:	12/17/09	Up/Downhill:	[+203/-200]
Time:	09:52 AM	Difficulty:	1.6 / 5.0

Weather:	A Few Clouds
	40 F temp; 34% humidity
	40 F heat index; winds N 6

Performance

Distance:	1.92 miles
Time:	0:19:41
Speed:	5.9 mph
Pace:	10' 10 /mi
Calories:	179

Notes

I rode the Green loop clockwise

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	11' 55	+1' 44	5.0	-0.9	+72 ft
end	8' 24	-1' 46	7.1	+1.2	-69 ft
Versus average of 5.9 mph: Slower Faster