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Jwim

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28

Snowshoeing in Rockport Park

11 January, 2009 18:51

Mike and I took our first snowshoe trip on the year this aftenoon, which was a lot of fun! Took the Blue and Red loops and did them backwards and forwards, some good hill work!

Activity

Route:	--	Elev. Avg:	792 ft
Location:	Janesville, WI	Elev. Gain:	+0 ft
Date:	01/11/09	Up/Downhill:	[+318/-318]
Time:	02:10 PM	Difficulty:	3.3 / 5.0

Weather:	Light Snow
	18 F temp; 84% humidity
	18 F heat index; winds W 7

Performance

Distance:	3.03 miles
Time:	1:17:41
Speed:	2.3 mph
Pace:	26' 05 /mi
Calories:	304

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	25' 18	-0' 47	2.4	+0.1	-32 ft
2	26' 40	+0' 34	2.2	-0.0	+10 ft
3	24' 35	-1' 30	2.4	+0.1	+16 ft
end	27' 08	+1' 02	2.2	-0.1	+6 ft
Versus average of 2.3 mph: Slower Faster

Angus Ride with Mike

12 October, 2008 19:45

Activity

Route:	--	Elev. Avg:	832 ft
Location:	Janesville, WI	Elev. Gain:	+3 ft
Date:	10/12/08	Up/Downhill:	[+967/-964]
Time:	04:14 PM	Difficulty:	4.7 / 5.0

Weather:	Mostly Cloudy
	75 F temp; 53% humidity
	77 F heat index; winds S 8

Performance

Distance:	22.74 miles
Time:	1:34:08
Speed:	14.5 mph
Pace:	4' 08 /mi	Heart Rate:	136 bpm (Avg)
Calories:	1239		161 bpm (Peak)

Map

Elevation (ft)

Speed (mph)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 00m	0%	0.00 mi
Zone 4	148 - 167	0h 18m	19%	3.48 mi
Zone 3	130 - 148	0h 54m	57%	14.37 mi
Zone 2	111 - 130	0h 28m	30%	7.43 mi
Zone 1	93 - 111	0h 01m	0%	0.27 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	4' 13	+0' 04	14.2	-0.3	121	+6 ft
2	4' 40	+0' 31	12.8	-1.7	147	+9 ft
3	3' 29	-0' 39	17.2	+2.7	140	-49 ft
4	4' 26	+0' 17	13.5	-1.0	135	+33 ft
5	4' 08	-0' 00	14.5	-0.0	145	-3 ft
6	3' 56	-0' 12	15.2	+0.8	135	-59 ft
7	4' 09	+0' 00	14.4	-0.1	134	-13 ft
8	4' 27	+0' 18	13.4	-1.1	135	+20 ft
9	4' 41	+0' 32	12.8	-1.7	143	+33 ft
10	3' 45	-0' 23	16.0	+1.5	131	-72 ft
11	4' 01	-0' 07	14.9	+0.4	135	-16 ft
12	4' 28	+0' 19	13.4	-1.1	132	+16 ft
13	9' 10	+5' 01	6.5	-8.0	144	+101 ft
14	2' 41	-1' 27	22.3	+7.8	126	-118 ft
15	0' 00	-4' 08	5779.1	+5764.6	129	0 ft
16	3' 31	-0' 37	17.0	+2.5	--	+3 ft
17	4' 20	+0' 11	13.8	-0.7	145	+56 ft
18	3' 37	-0' 31	16.6	+2.1	130	-75 ft
19	3' 42	-0' 26	16.2	+1.7	127	+20 ft
20	3' 55	-0' 13	15.3	+0.8	143	+27 ft
21	3' 39	-0' 29	16.4	+1.9	131	+9 ft
22	3' 41	-0' 27	16.2	+1.7	128	+16 ft
23	4' 43	+0' 34	12.7	-1.8	143	+46 ft
24	4' 07	-0' 01	14.6	+0.1	127	+3 ft
end	5' 24	+1' 15	11.1	-3.4	152	+10 ft
Versus average of 14.5 mph: Slower Faster

pancake run

12 October, 2008 19:45

Mike and I ran together. Alison, Dave, gary, and Al ran faster ahead of us. Tweaked my hip along the way, so run was kinda painful on the back half.

Activity

Route:	--	Elev. Avg:	778 ft
Location:	Janesville, WI	Elev. Gain:	+4 ft
Date:	10/11/08	Up/Downhill:	[+236/-232]
Time:	07:47 AM	Difficulty:	2.6 / 5.0

Weather:	Partly Cloudy
	55 F temp; 77% humidity
	55 F heat index; winds Calm

Performance

Distance:	6.40 miles
Time:	1:31:54
Speed:	4.2 mph
Pace:	14' 22 /mi	Heart Rate:	151 bpm (Avg)
Calories:	585		164 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 00m	0%	0.00 mi
Zone 4	148 - 167	1h 13m	79%	5.22 mi
Zone 3	130 - 148	0h 19m	20%	1.25 mi
Zone 2	111 - 130	0h 03m	3%	0.22 mi
Zone 1	93 - 111	0h 00m	0%	0.01 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	14' 40	+0' 18	4.1	-0.1	145	+20 ft
2	13' 47	-0' 35	4.3	+0.2	150	-17 ft
3	14' 42	+0' 20	4.1	-0.1	147	0 ft
4	14' 23	+0' 01	4.2	-0.0	155	+3 ft
5	14' 27	+0' 05	4.2	-0.0	149	0 ft
6	14' 29	+0' 07	4.1	-0.0	154	-6 ft
end	12' 25	-1' 57	4.8	+0.7	160	+4 ft
Versus average of 14' 22 min/mile: Slower Faster

quick run before football

12 October, 2008 19:43

Activity

Route:	--	Elev. Avg:	880 ft
Location:	Janesville, WI	Elev. Gain:	-29 ft
Date:	10/10/08	Up/Downhill:	[+95/-124]
Time:	05:16 PM	Difficulty:	1.7 / 5.0

Performance

Distance:	2.07 miles
Time:	0:28:34
Speed:	4.3 mph
Pace:	13' 48 /mi
Calories:	201

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	13' 41	-0' 07	4.4	+0.0	-62 ft
2	14' 31	+0' 43	4.1	-0.2	+23 ft
end	6' 13	-7' 35	9.7	+5.3	+10 ft
Versus average of 13' 48 min/mile: Slower Faster

tempo run alone

12 October, 2008 19:42

Activity

Route:	--	Elev. Avg:	856 ft
Location:	Janesville, WI	Elev. Gain:	-32 ft
Date:	10/08/08	Up/Downhill:	[+187/-219]
Time:	05:49 PM	Difficulty:	2.1 / 5.0

Performance

Distance:	6.03 miles
Time:	1:24:42
Speed:	4.3 mph
Pace:	14' 03 /mi	Heart Rate:	166 bpm (Avg)
Calories:	583		178 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 53m	63%	4.00 mi
Zone 4	148 - 167	0h 39m	46%	2.83 mi
Zone 3	130 - 148	0h 02m	2%	0.14 mi
Zone 2	111 - 130	0h 00m	0%	0.00 mi
Zone 1	93 - 111	0h 00m	0%	0.00 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	13' 09	-0' 54	4.6	+0.3	160	-72 ft
2	14' 21	+0' 18	4.2	-0.1	163	-20 ft
3	13' 51	-0' 12	4.3	+0.1	168	+10 ft
4	13' 57	-0' 06	4.3	+0.0	169	+13 ft
5	12' 26	-1' 37	4.8	+0.5	168	0 ft
6	14' 15	+0' 12	4.2	-0.1	169	+56 ft
end	12' 41	-1' 22	4.7	+0.5	171	-19 ft
Versus average of 14' 03 min/mile: Slower Faster

Footville and back alone

12 October, 2008 19:42

Activity

Route:	--	Elev. Avg:	844 ft
Location:	Janesville, WI	Elev. Gain:	-3 ft
Date:	10/04/08	Up/Downhill:	[+823/-826]
Time:	04:26 PM	Difficulty:	3.9 / 5.0

Performance

Distance:	21.86 miles
Time:	1:32:15
Speed:	14.2 mph
Pace:	4' 14 /mi	Heart Rate:	136 bpm (Avg)
Calories:	1169		156 bpm (Peak)

Map

Elevation (ft)

Speed (mph)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 00m	0%	0.00 mi
Zone 4	148 - 167	0h 17m	18%	4.70 mi
Zone 3	130 - 148	0h 57m	62%	13.40 mi
Zone 2	111 - 130	0h 19m	20%	4.25 mi
Zone 1	93 - 111	0h 04m	4%	0.53 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	5' 59	+1' 45	10.0	-4.2	114	0 ft
2	4' 58	+0' 44	12.1	-2.1	152	+19 ft
3	0' 23	-3' 50	152.4	+138.2	153	-17 ft
4	3' 40	-0' 33	16.4	+2.2	144	-49 ft
5	4' 56	+0' 42	12.1	-2.1	139	+46 ft
6	4' 13	-0' 00	14.2	-0.0	152	-9 ft
7	3' 45	-0' 28	15.9	+1.7	--	-59 ft
8	4' 00	-0' 13	14.9	+0.7	142	0 ft
9	5' 03	+0' 49	11.9	-2.3	--	+78 ft
10	3' 55	-0' 18	15.3	+1.1	--	-43 ft
11	3' 20	-0' 53	17.9	+3.7	--	-59 ft
12	3' 58	-0' 15	15.1	+0.9	--	-3 ft
13	4' 05	-0' 08	14.6	+0.4	--	+6 ft
14	7' 08	+2' 54	8.4	-5.8	124	0 ft
15	3' 19	-0' 54	18.1	+3.9	130	-9 ft
16	4' 06	-0' 07	14.6	+0.4	--	+16 ft
17	4' 29	+0' 15	13.4	-0.8	126	0 ft
18	4' 40	+0' 26	12.8	-1.3	--	+33 ft
19	4' 15	+0' 01	14.1	-0.1	--	-10 ft
20	3' 41	-0' 32	16.3	+2.1	137	-13 ft
21	4' 21	+0' 07	13.8	-0.4	142	+23 ft
22	4' 25	+0' 11	13.6	-0.6	140	0 ft
end	6' 28	+2' 14	9.3	-4.9	140	+46 ft
Versus average of 14.2 mph: Slower Faster

recovery run

12 October, 2008 19:42

Activity

Route:	--	Elev. Avg:	874 ft
Location:	Janesville, WI	Elev. Gain:	-30 ft
Date:	10/02/08	Up/Downhill:	[+111/-141]
Time:	04:27 PM	Difficulty:	1.7 / 5.0

Performance

Distance:	2.23 miles
Time:	0:30:25
Speed:	4.4 mph
Pace:	13' 38 /mi	Heart Rate:	156 bpm (Avg)
Calories:	238		176 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 09m	30%	0.67 mi
Zone 4	148 - 167	0h 17m	56%	1.29 mi
Zone 3	130 - 148	0h 04m	13%	0.29 mi
Zone 2	111 - 130	0h 01m	5%	0.12 mi
Zone 1	93 - 111	0h 00m	0%	0.01 mi
(none)	out of range	0h 00m	0%	0.02 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	13' 34	-0' 04	4.4	+0.0	147	-72 ft
2	13' 12	-0' 26	4.5	+0.1	162	+53 ft
end	13' 49	+0' 11	4.3	-0.1	168	-10 ft
Versus average of 13' 38 min/mile: Slower Faster

long run

12 October, 2008 19:41

Activity

Route:	--	Elev. Avg:	856 ft
Location:	Janesville, WI	Elev. Gain:	-39 ft
Date:	10/01/08	Up/Downhill:	[+216/-255]
Time:	05:46 PM	Difficulty:	2.6 / 5.0

Performance

Distance:	6.25 miles
Time:	1:26:39
Speed:	4.3 mph
Pace:	13' 52 /mi	Heart Rate:	166 bpm (Avg)
Calories:	604		179 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	1h 07m	77%	4.99 mi
Zone 4	148 - 167	0h 22m	26%	1.88 mi
Zone 3	130 - 148	0h 04m	4%	0.20 mi
Zone 2	111 - 130	0h 02m	2%	0.15 mi
Zone 1	93 - 111	0h 01m	0%	0.07 mi
(none)	out of range	0h 01m	1%	0.09 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	12' 52	-1' 00	4.7	+0.3	147	-72 ft
2	15' 02	+1' 10	4.0	-0.3	162	-20 ft
3	12' 00	-1' 52	5.0	+0.7	168	0 ft
4	12' 16	-1' 36	4.9	+0.6	174	+33 ft
5	14' 01	+0' 09	4.3	-0.0	169	-23 ft
6	14' 44	+0' 52	4.1	-0.3	172	+39 ft
end	12' 00	-1' 52	5.0	+0.7	171	+3 ft
Versus average of 13' 52 min/mile: Slower Faster

Angus Loop

12 October, 2008 19:40

Activity

Route:	--	Elev. Avg:	832 ft
Location:	Janesville, WI	Elev. Gain:	-3 ft
Date:	09/27/08	Up/Downhill:	[+1053/-1056]
Time:	01:05 PM	Difficulty:	4.1 / 5.0

Performance

Distance:	23.48 miles
Time:	1:36:52
Speed:	14.5 mph
Pace:	4' 08 /mi	Heart Rate:	147 bpm (Avg)
Calories:	1275		172 bpm (Peak)

Map

Elevation (ft)

Speed (mph)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 02m	2%	0.07 mi
Zone 4	148 - 167	0h 55m	57%	12.62 mi
Zone 3	130 - 148	0h 34m	35%	9.12 mi
Zone 2	111 - 130	0h 11m	11%	4.52 mi
Zone 1	93 - 111	0h 00m	0%	0.00 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	4' 16	+0' 07	14.0	-0.5	130	-3 ft
2	4' 35	+0' 26	13.1	-1.4	158	-4 ft
3	3' 34	-0' 34	16.8	+2.3	155	-43 ft
4	4' 17	+0' 08	14.0	-0.5	139	+36 ft
5	3' 39	-0' 29	16.4	+1.9	157	-3 ft
6	3' 32	-0' 36	17.0	+2.5	141	-59 ft
7	3' 38	-0' 30	16.4	+1.9	--	-16 ft
8	4' 37	+0' 28	13.0	-1.5	150	+36 ft
9	4' 50	+0' 41	12.4	-2.1	156	+39 ft
10	3' 29	-0' 39	17.2	+2.7	150	-98 ft
11	4' 05	-0' 03	14.7	+0.2	143	-10 ft
12	4' 05	-0' 03	14.7	+0.2	--	+26 ft
13	8' 07	+3' 58	7.4	-7.1	152	+101 ft
14	2' 19	-1' 49	25.9	+11.4	132	-127 ft
15	0' 00	-4' 08	6048.6	+6034.1	120	0 ft
16	2' 58	-1' 10	20.2	+5.7	--	+3 ft
17	3' 43	-0' 25	16.1	+1.6	120	+53 ft
18	3' 15	-0' 53	18.4	+3.9	143	-69 ft
19	3' 53	-0' 15	15.4	+0.9	154	+13 ft
20	4' 40	+0' 31	12.8	-1.7	148	+26 ft
21	5' 21	+1' 12	11.2	-3.3	161	+42 ft
22	3' 27	-0' 41	17.3	+2.8	137	-36 ft
23	3' 52	-0' 16	15.5	+1.0	151	+16 ft
24	4' 57	+0' 48	12.1	-2.4	157	+49 ft
25	3' 48	-0' 20	15.8	+1.3	147	-20 ft
end	5' 55	+1' 46	10.1	-4.4	160	+43 ft
Versus average of 14.5 mph: Slower Faster

tempo run alone

12 October, 2008 19:40

Activity

Route:	--	Elev. Avg:	863 ft
Location:	Janesville, WI	Elev. Gain:	-20 ft
Date:	09/25/08	Up/Downhill:	[+170/-190]
Time:	06:02 PM	Difficulty:	2.1 / 5.0

Performance

Distance:	5.04 miles
Time:	1:11:23
Speed:	4.2 mph
Pace:	14' 10 /mi	Heart Rate:	122 bpm (Avg)
Calories:	496		162 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 00m	0%	0.00 mi
Zone 4	148 - 167	0h 08m	11%	0.59 mi
Zone 3	130 - 148	0h 20m	29%	1.43 mi
Zone 2	111 - 130	0h 20m	28%	1.45 mi
Zone 1	93 - 111	0h 20m	28%	1.58 mi
(none)	out of range	0h 05m	7%	0.33 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	13' 40	-0' 30	4.4	+0.2	123	-36 ft
2	13' 38	-0' 32	4.4	+0.2	124	-27 ft
3	15' 18	+1' 08	3.9	-0.3	122	-17 ft
4	12' 52	-1' 18	4.7	+0.4	116	+13 ft
5	14' 38	+0' 28	4.1	-0.1	126	+69 ft
end	12' 16	-1' 54	4.9	+0.7	133	-22 ft
Versus average of 14' 10 min/mile: Slower Faster

Time Trial Bike w/ Mike

12 October, 2008 19:40

Activity

Route:	--	Elev. Avg:	833 ft
Location:	Rock, WI	Elev. Gain:	+0 ft
Date:	09/24/08	Up/Downhill:	[+994/-994]
Time:	04:57 PM	Difficulty:	4.0 / 5.0

Weather:	Mostly Cloudy
	73 F temp; 66% humidity
	73 F heat index; winds N 7

Performance

Distance:	23.59 miles
Time:	1:35:38
Speed:	14.8 mph
Pace:	4' 03 /mi	Heart Rate:	151 bpm (Avg)
Calories:	1308		173 bpm (Peak)

Map

Elevation (ft)

Speed (mph)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 06m	6%	1.03 mi
Zone 4	148 - 167	0h 56m	58%	12.76 mi
Zone 3	130 - 148	0h 36m	38%	10.38 mi
Zone 2	111 - 130	0h 01m	1%	0.57 mi
Zone 1	93 - 111	0h 00m	0%	0.08 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	3' 50	-0' 13	15.6	+0.8	128	-7 ft
2	4' 43	+0' 39	12.7	-2.1	154	+13 ft
3	3' 22	-0' 41	17.8	+3.0	151	-46 ft
4	3' 57	-0' 06	15.1	+0.3	142	+20 ft
5	4' 05	+0' 01	14.7	-0.1	153	+7 ft
6	3' 19	-0' 44	18.1	+3.3	144	-55 ft
7	3' 20	-0' 43	18.0	+3.2	142	-16 ft
8	3' 44	-0' 19	16.1	+1.2	149	+17 ft
9	4' 33	+0' 29	13.1	-1.7	160	+26 ft
10	3' 29	-0' 34	17.2	+2.4	152	-62 ft
11	3' 43	-0' 20	16.1	+1.3	147	-16 ft
12	3' 46	-0' 17	15.9	+1.1	146	+13 ft
13	5' 38	+1' 34	10.7	-4.2	165	+105 ft
14	2' 33	-1' 30	23.5	+8.7	143	-115 ft
15	3' 35	-0' 28	16.7	+1.9	148	+23 ft
16	4' 05	+0' 01	14.6	-0.2	160	-37 ft
17	3' 32	-0' 31	17.0	+2.2	155	+13 ft
18	4' 27	+0' 23	13.5	-1.3	150	+20 ft
19	5' 41	+1' 37	10.6	-4.2	153	+66 ft
20	3' 29	-0' 34	17.2	+2.4	153	-59 ft
21	4' 19	+0' 15	13.9	-0.9	153	+19 ft
22	4' 55	+0' 51	12.2	-2.6	153	+46 ft
23	3' 48	-0' 15	15.8	+1.0	153	-39 ft
end	5' 49	+1' 45	10.3	-4.5	157	+66 ft
Versus average of 14.8 mph: Slower Faster

Run

12 October, 2008 19:39

Activity

Route:	--	Elev. Avg:	877 ft
Location:	Rock, WI	Elev. Gain:	-23 ft
Date:	09/22/08	Up/Downhill:	[+121/-144]
Time:	05:28 PM	Difficulty:	1.7 / 5.0

Performance

Distance:	2.23 miles
Time:	0:30:26
Speed:	4.4 mph
Pace:	13' 39 /mi	Heart Rate:	160 bpm (Avg)
Calories:	241		179 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 11m	37%	0.94 mi
Zone 4	148 - 167	0h 17m	57%	1.27 mi
Zone 3	130 - 148	0h 03m	10%	0.20 mi
Zone 2	111 - 130	0h 00m	0%	0.01 mi
Zone 1	93 - 111	0h 00m	0%	0.00 mi
(none)	out of range	0h 00m	1%	0.05 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	13' 27	-0' 12	4.5	+0.1	152	-72 ft
2	14' 46	+1' 07	4.1	-0.3	162	+62 ft
end	8' 50	-4' 49	6.8	+2.4	174	-13 ft
Versus average of 13' 39 min/mile: Slower Faster

Bike with Mike

12 October, 2008 19:38

Activity

Route:	--	Elev. Avg:	825 ft
Location:	Rock, WI	Elev. Gain:	+7 ft
Date:	09/21/08	Up/Downhill:	[+1102/-1095]
Time:	04:43 PM	Difficulty:	4.1 / 5.0

Performance

Distance:	23.20 miles
Time:	1:33:32
Speed:	14.9 mph
Pace:	4' 02 /mi	Heart Rate:	146 bpm (Avg)
Calories:	1271		170 bpm (Peak)

Map

Elevation (ft)

Speed (mph)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 02m	2%	0.13 mi
Zone 4	148 - 167	0h 47m	50%	12.21 mi
Zone 3	130 - 148	0h 41m	44%	11.38 mi
Zone 2	111 - 130	0h 10m	11%	2.51 mi
Zone 1	93 - 111	0h 01m	1%	0.24 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	3' 54	-0' 07	15.4	+0.5	120	0 ft
2	4' 46	+0' 44	12.6	-2.3	149	+9 ft
3	3' 16	-0' 45	18.3	+3.4	145	-49 ft
4	4' 56	+0' 54	12.2	-2.7	135	+23 ft
5	3' 00	-1' 01	20.0	+5.1	160	-13 ft
6	3' 46	-0' 15	15.9	+1.0	143	-23 ft
7	3' 38	-0' 23	16.5	+1.6	143	-23 ft
8	3' 53	-0' 08	15.4	+0.5	143	-3 ft
9	5' 01	+0' 59	11.9	-3.0	152	+56 ft
10	3' 26	-0' 35	17.4	+2.5	144	-66 ft
11	3' 31	-0' 30	17.0	+2.1	126	-13 ft
12	3' 38	-0' 23	16.5	+1.6	146	-17 ft
13	4' 21	+0' 19	13.8	-1.2	150	+39 ft
14	7' 13	+3' 11	8.3	-6.6	153	+52 ft
15	2' 44	-1' 17	21.9	+7.0	134	-85 ft
16	0' 00	-4' 01	3637.6	+3622.7	141	-6 ft
17	3' 47	-0' 14	15.8	+0.9	156	+29 ft
18	4' 57	+0' 55	12.1	-2.8	144	-42 ft
19	1' 10	-2' 51	50.7	+35.8	138	-7 ft
20	3' 54	-0' 07	15.3	+0.4	147	+19 ft
21	3' 24	-0' 37	17.6	+2.7	149	-19 ft
22	3' 52	-0' 09	15.5	+0.6	151	+33 ft
23	4' 20	+0' 18	13.8	-1.1	151	+26 ft
24	5' 04	+1' 02	11.8	-3.1	147	+39 ft
25	3' 43	-0' 18	16.1	+1.2	155	+7 ft
end	5' 39	+1' 37	10.6	-4.3	156	+39 ft
Versus average of 14.9 mph: Slower Faster

Bike with Mike

12 October, 2008 19:38

Activity

Route:	--	Elev. Avg:	826 ft
Location:	Rock, WI	Elev. Gain:	+3 ft
Date:	09/17/08	Up/Downhill:	[+1105/-1102]
Time:	04:13 PM	Difficulty:	4.1 / 5.0

Performance

Distance:	23.22 miles
Time:	1:39:51
Speed:	14.0 mph
Pace:	4' 17 /mi	Heart Rate:	144 bpm (Avg)
Calories:	1262		173 bpm (Peak)

Map

Elevation (ft)

Speed (mph)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 02m	2%	0.08 mi
Zone 4	148 - 167	0h 42m	42%	10.77 mi
Zone 3	130 - 148	0h 43m	43%	10.31 mi
Zone 2	111 - 130	0h 23m	23%	5.57 mi
Zone 1	93 - 111	0h 01m	1%	0.19 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	4' 21	+0' 03	13.8	-0.2	124	-3 ft
2	4' 53	+0' 35	12.3	-1.7	157	+9 ft
3	3' 38	-0' 39	16.5	+2.5	144	-43 ft
4	4' 48	+0' 30	12.5	-1.5	129	+10 ft
5	4' 05	-0' 12	14.6	+0.6	155	+13 ft
6	3' 28	-0' 49	17.3	+3.3	138	-52 ft
7	4' 26	+0' 08	13.5	-0.5	126	-19 ft
8	4' 10	-0' 07	14.4	+0.4	141	+17 ft
9	4' 39	+0' 21	12.9	-1.1	154	+16 ft
10	3' 43	-0' 34	16.1	+2.1	145	-49 ft
11	3' 57	-0' 20	15.1	+1.1	140	-19 ft
12	3' 58	-0' 19	15.1	+1.1	132	+9 ft
13	9' 20	+5' 02	6.4	-7.6	153	+124 ft
14	2' 45	-1' 32	21.8	+7.8	141	-125 ft
15	3' 35	-0' 42	16.7	+2.7	143	+6 ft
16	0' 00	-4' 17	3954.4	+3940.4	154	-17 ft
17	3' 43	-0' 34	16.1	+2.1	--	+16 ft
18	4' 13	-0' 04	14.2	+0.2	148	-26 ft
19	3' 56	-0' 21	15.2	+1.2	132	-10 ft
20	4' 15	-0' 02	14.1	+0.1	141	0 ft
21	3' 54	-0' 23	15.4	+1.4	144	+3 ft
22	4' 51	+0' 33	12.3	-1.7	148	+56 ft
23	5' 04	+0' 46	11.8	-2.2	137	-39 ft
24	4' 59	+0' 41	12.0	-2.0	149	+56 ft
25	5' 21	+1' 03	11.2	-2.8	159	+56 ft
end	5' 44	+1' 26	10.4	-3.5	156	+13 ft
Versus average of 14.0 mph: Slower Faster

Run

12 October, 2008 19:38

Activity

Route:	--	Elev. Avg:	878 ft
Location:	Rock, WI	Elev. Gain:	-3 ft
Date:	09/16/08	Up/Downhill:	[+111/-114]
Time:	07:56 PM	Difficulty:	1.7 / 5.0

Performance

Distance:	2.15 miles
Time:	0:29:53
Speed:	4.3 mph
Pace:	13' 54 /mi	Heart Rate:	149 bpm (Avg)
Calories:	213		183 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 06m	21%	0.48 mi
Zone 4	148 - 167	0h 10m	35%	0.70 mi
Zone 3	130 - 148	0h 10m	35%	0.80 mi
Zone 2	111 - 130	0h 03m	11%	0.28 mi
Zone 1	93 - 111	0h 00m	0%	0.01 mi
(none)	out of range	0h 00m	0%	0.01 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	13' 25	-0' 29	4.5	+0.2	136	-40 ft
2	14' 42	+0' 48	4.1	-0.2	160	+65 ft
end	10' 58	-2' 56	5.5	+1.2	174	-29 ft
Versus average of 13' 54 min/mile: Slower Faster