Wow! This was a good workout. The total time includes a stop as I warmed up with Nick Rossman and Craig Gralley. Quite a bit of testosterone flowing on this run! For 3.35 miles of the run my heart rate was in the upper limits. Activity Route: -- Elev. Avg: 1433 ft Location: Meadville, PA Elev. Gain: +63 ft Date: 09/22/07 Up/Downhill: [+400/-337] Time: 06:23 AM Difficulty: 2.8 / 5.0 Weather: Mostly Cloudy 66 F temp; 81% humidity 66 F heat index; winds SW 13 Performance Distance: 4.58 miles Time: 0:44:39 Speed: 6.2 mph Pace: 9' 45 /mi Heart Rate: 160 bpm (Avg) Calories: 579 175 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 30m 68% 3.35 mi Zone 4 146 - 165 0h 10m 22% 1.10 mi Zone 3 128 - 146 0h 01m 2% 0.10 mi Zone 2 110 - 128 0h 02m 4% 0.12 mi Zone 1 92 - 110 0h 05m 12% 0.15 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 14' 44 +4' 59 4.1 -2.1 135 +96 ft 2 8' 37 -1' 08 7.0 +0.8 168 -10 ft 3 9' 13 -0' 32 6.5 +0.3 171 +36 ft 4 9' 33 -0' 12 6.3 +0.1 171 +40 ft end 8' 51 -0' 54 6.8 +0.6 167 -98 ft Versus average of 9' 45 min/mile

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