chase

Anglers 5k

20956

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

20956

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

20956

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

20956

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

5k Patriot Run

20956

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

20956

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

20956

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

20956

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

20956

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