Activity Route: -- Elev. Avg: 1098 ft Location: Meadville, PA Elev. Gain: +0 ft Date: 12/31/08 Up/Downhill: [+495/-495] Time: 08:15 AM Difficulty: 3.3 / 5.0 Performance Distance: 11.04 miles Time: 2:58:43 Speed: 3.7 mph Pace: 16' 11 /mi Calories: 1050 Notes Just made my goal of 1300 miles for the year. Snowing and blowing as I started out this morning - still great to be out and moving. The most difficult part of the run was getting out of the door. Ran 276 times in 2008 or 75% of the days, that's 5 out of 7. Hope to get leaner and lighter in 2009. Run more days and increase total mileage. Let's shoot for 1600 in 2009. Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 14' 07 -2' 04 4.2 +0.5 -229 ft 2 14' 09 -2' 02 4.2 +0.5 -29 ft 3 16' 00 -0' 11 3.8 +0.0 -3 ft 4 18' 01 +1' 50 3.3 -0.4 0 ft 5 16' 59 +0' 48 3.5 -0.2 +10 ft 6 17' 45 +1' 34 3.4 -0.3 -3 ft 7 17' 05 +0' 54 3.5 -0.2 -6 ft 8 14' 17 -1' 54 4.2 +0.5 -3 ft 9 16' 45 +0' 34 3.6 -0.1 +4 ft 10 15' 00 -1' 11 4.0 +0.3 +29 ft 11 16' 26 +0' 15 3.6 -0.1 +206 ft end 14' 31 -1' 40 4.1 +0.4 +26 ft Versus average of 16' 11 min/mile

Posted from traininglog.roadrunnersports.com

Activity Route: -- Elev. Avg: 1222 ft Location: Meadville, PA Elev. Gain: -3 ft Date: 09/06/08 Up/Downhill: [+889/-892] Time: 04:07 PM Difficulty: 3.9 / 5.0   Weather: Fair   63 F temp; 75% humidity   63 F heat index; winds N 6 Performance Distance: 18.02 miles Time: 3:33:48 Speed: 5.1 mph Pace: 11' 52 /mi Heart Rate: 141 bpm (Avg) Calories: 2214 159 bpm (Peak) Map   Elevation (ft)   Pace (min/mile)   Heart Rate (bpm)   Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 165 - 183 0h 00m 0%  0.00 mi Zone 4 146 - 165 1h 44m 48%  9.79 mi Zone 3 128 - 146 1h 29m 41%  7.41 mi Zone 2 110 - 128 0h 32m 15%  2.16 mi Zone 1 92 - 110 0h 02m 1%  0.06 mi (none) out of range 0h 00m 0%  0.02 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 11' 33 -0' 19 5.2 +0.1 132 +4 ft 2 11' 16 -0' 36 5.3 +0.3 141 -20 ft 3 11' 23 -0' 29 5.3 +0.2 139 0 ft 4 11' 09 -0' 43 5.4 +0.3 143 0 ft 5 11' 54 +0' 02 5.0 -0.0 140 -3 ft 6 11' 16 -0' 36 5.3 +0.3 140 +6 ft 7 11' 51 -0' 01 5.1 +0.0 137 +17 ft 8 14' 21 +2' 29 4.2 -0.9 137 +23 ft 9 13' 55 +2' 03 4.3 -0.7 143 +229 ft 10 12' 23 +0' 31 4.8 -0.2 139 +88 ft 11 10' 49 -1' 03 5.5 +0.5 146 -17 ft 12 11' 33 -0' 19 5.2 +0.1 144 +33 ft 13 11' 34 -0' 18 5.2 +0.1 143 +13 ft 14 11' 34 -0' 18 5.2 +0.1 146 -66 ft 15 11' 51 -0' 01 5.1 +0.0 147 +42 ft 16 11' 30 -0' 22 5.2 +0.2 144 -91 ft 17 10' 29 -1' 23 5.7 +0.7 144 -232 ft 18 11' 33 -0' 19 5.2 +0.1 143 -30 ft end 10' 31 -1' 21 5.7 +0.6 154 0 ft Versus average of 11' 52 min/mile

Posted from traininglog.roadrunnersports.com

Activity Route: -- Elev. Avg: 1087 ft Location: Meadville, PA Elev. Gain: +6 ft Date: 08/31/08 Up/Downhill: [+324/-318] Time: 12:25 PM Difficulty: 3.5 / 5.0   Weather: Fair   78 F temp; 40% humidity   78 F heat index; winds Vrbl 5 Performance Distance: 9.94 miles Time: 1:56:54 Speed: 5.1 mph Pace: 11' 46 /mi Heart Rate: 140 bpm (Avg) Calories: 1239 155 bpm (Peak) Map   Elevation (ft)   Pace (min/mile)   Heart Rate (bpm)   Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 165 - 183 0h 00m 0%  0.00 mi Zone 4 146 - 165 0h 52m 45%  5.04 mi Zone 3 128 - 146 0h 48m 41%  4.23 mi Zone 2 110 - 128 0h 23m 19%  1.47 mi Zone 1 92 - 110 0h 01m 0%  0.04 mi (none) out of range 0h 00m 0%  0.01 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 11' 02 -0' 44 5.4 +0.3 135 -7 ft 2 10' 50 -0' 56 5.5 +0.4 143 -7 ft 3 11' 58 +0' 12 5.0 -0.1 140 +3 ft 4 10' 54 -0' 52 5.5 +0.4 147 0 ft 5 11' 47 +0' 01 5.1 -0.0 141 +10 ft 6 13' 30 +1' 44 4.4 -0.7 139 +10 ft 7 12' 13 +0' 27 4.9 -0.2 135 +7 ft 8 11' 21 -0' 25 5.3 +0.2 142 +49 ft 9 12' 02 +0' 16 5.0 -0.1 135 -43 ft 10 10' 50 -0' 56 5.5 +0.4 146 -17 ft end 13' 20 +1' 34 4.5 -0.6 150 0 ft Versus average of 11' 46 min/mile

Posted from traininglog.roadrunnersports.com

Activity Route: Mt. Pleasant Loop Elev. Avg: 1297 ft Location: Meadville, PA Elev. Gain: -7 ft Date: 08/30/08 Up/Downhill: [+718/-725] Time: 02:42 PM Difficulty: 4.1 / 5.0   Weather: Fair   77 F temp; 46% humidity   78 F heat index; winds N 8 Performance Distance: 11.58 miles Time: 2:31:19 Speed: 4.6 mph Pace: 13' 04 /mi Heart Rate: 137 bpm (Avg) Calories: 1345 152 bpm (Peak) Notes Good run today - I felt beat and still got out. Felt like I was dragging at first. A few miles in I started to enjoy the back roads and vistas. Map Meadville, Pennsylvania   Elevation (ft)   Pace (min/mile)   Heart Rate (bpm)   Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 165 - 183 0h 00m 0%  0.00 mi Zone 4 146 - 165 0h 26m 17%  2.12 mi Zone 3 128 - 146 1h 49m 72%  8.75 mi Zone 2 110 - 128 0h 23m 15%  1.43 mi Zone 1 92 - 110 0h 01m 1%  0.08 mi (none) out of range 0h 01m 0%  0.03 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 14' 09 +1' 05 4.2 -0.4 131 +39 ft 2 14' 23 +1' 19 4.2 -0.4 141 +223 ft 3 12' 41 -0' 23 4.7 +0.1 140 +82 ft 4 12' 19 -0' 45 4.9 +0.3 138 -27 ft 5 12' 22 -0' 42 4.8 +0.3 140 +33 ft 6 12' 33 -0' 31 4.8 +0.2 139 -32 ft 7 12' 57 -0' 07 4.6 +0.0 138 -14 ft 8 12' 57 -0' 07 4.6 +0.0 138 +33 ft 9 12' 10 -0' 54 4.9 +0.3 135 -108 ft 10 11' 37 -1' 27 5.2 +0.6 135 -207 ft 11 13' 27 +0' 23 4.5 -0.1 132 -26 ft end 15' 04 +2' 00 4.0 -0.6 136 -3 ft Versus average of 13' 04 min/mile

Posted from traininglog.roadrunnersports.com