Great way to spend a Sunday afternoon. It's beginning to feel like spring. Activity Route: -- Elev. Avg: 1334 ft Location: Meadville, PA Elev. Gain: -4 ft Date: 03/30/08 Up/Downhill: [+980/-984] Time: 03:03 PM Difficulty: 3.9 / 5.0   Weather: Mostly Cloudy   50 F temp; 25% humidity   50 F heat index; winds SE 10 G 20 Performance Distance: 12.50 miles Time: 2:26:19 Speed: 5.1 mph Pace: 11' 42 /mi Heart Rate: 143 bpm (Avg) Calories: 1500 163 bpm (Peak) Notes Nice afternoon. Sunny at the start with a light breeze. Set out walking 3 min alternating with 5 min of running. Good run! 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 21m 55%  7.62 mi Zone 3 128 - 146 0h 51m 35%  4.18 mi Zone 2 110 - 128 0h 19m 13%  1.32 mi Zone 1 92 - 110 0h 02m 1%  0.11 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 12' 30 +0' 48 4.8 -0.3 131 +128 ft 2 10' 40 -1' 02 5.6 +0.5 143 -42 ft 3 11' 04 -0' 38 5.4 +0.3 138 -102 ft 4 11' 15 -0' 27 5.3 +0.2 139 -164 ft 5 12' 37 +0' 55 4.8 -0.4 140 +98 ft 6 12' 19 +0' 37 4.9 -0.3 142 -59 ft 7 12' 10 +0' 28 4.9 -0.2 142 +33 ft 8 12' 30 +0' 48 4.8 -0.3 143 +72 ft 9 10' 37 -1' 05 5.7 +0.5 152 0 ft 10 11' 33 -0' 09 5.2 +0.1 154 +151 ft 11 11' 48 +0' 06 5.1 -0.0 149 +98 ft 12 11' 24 -0' 18 5.3 +0.1 145 -82 ft end 9' 45 -1' 57 6.2 +1.0 154 -135 ft Versus average of 11' 42 min/mile

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I took our dog, Abbey, and headed for the Justus Trail thinking that there'd be less snow than here in Meadville. We found the trail covered with 6+ inches of snow broken only by one pair of footprints heading out and back for one mile. Abbey loved it for the first four miles, tolerated miles four to six-point-five, and showed displeasure the last mile plus. I urged her on, praising her running continually for that last stretch. When I bent to pat her head she pulled away before I could pet her. She was mad. Slept in the car all the way back to Meadville and the next day. I hadn't realized how much it took out of me. Became ill later that night and slept until nearly five the following afternoon. Didn't run again until Tuesday, Feb. 26th Activity Route: -- Elev. Avg: 969 ft Location: Franklin, PA Elev. Gain: +10 ft Date: 02/23/08 Up/Downhill: [+1256/-1246] Time: 02:52 PM Difficulty: 3.7 / 5.0 Performance Distance: 7.69 miles Time: 2:40:29 Speed: 2.9 mph Pace: 20' 52 /mi Heart Rate: 122 bpm (Avg) Calories: 706 146 bpm (Peak) Notes This run wiped me out. I got sick later this night and didn't run the following two days. Deep snow! 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 00m 0%  0.01 mi Zone 3 128 - 146 0h 42m 26%  2.26 mi Zone 2 110 - 128 1h 47m 67%  5.28 mi Zone 1 92 - 110 0h 14m 8%  0.57 mi (none) out of range 0h 02m 1%  0.03 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 20' 54 +0' 02 2.9 -0.0 112 +20 ft 2 20' 20 -0' 32 3.0 +0.1 116 0 ft 3 20' 50 -0' 02 2.9 +0.0 119 +6 ft 4 20' 20 -0' 32 3.0 +0.1 118 +13 ft 5 22' 03 +1' 11 2.7 -0.2 118 -26 ft 6 19' 32 -1' 20 3.1 +0.2 127 +36 ft 7 19' 36 -1' 16 3.1 +0.2 130 -33 ft end 19' 21 -1' 31 3.1 +0.2 137 -7 ft Versus average of 20' 52 min/mile

Posted from traininglog.roadrunnersports.com