Great day for a run! Blue skies, cooler temps, my favorite partner at my side. We covered the Ernst Trail at a leisurely pace alternating six minutes of running with two minutes of walking. The chipmunks were out in abundance. First run of this sort since blowing my right hamstring out in late May. Activity Route: -- Elev. Avg: 1086 ft Location: Meadville, PA Elev. Gain: +0 ft Date: 06/15/08 Up/Downhill: [+285/-285] Time: 08:50 AM Difficulty: 3.0 / 5.0   Weather: Fair   70 F temp; 65% humidity   70 F heat index; winds W 5 Performance Distance: 10.00 miles Time: 2:01:16 Speed: 4.9 mph Pace: 12' 08 /mi Calories: 1241 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 11' 34 -0' 34 5.2 +0.2 +3 ft 2 11' 12 -0' 56 5.3 +0.4 -3 ft 3 14' 21 +2' 13 4.2 -0.8 +16 ft 4 11' 29 -0' 39 5.2 +0.3 +3 ft 5 12' 23 +0' 15 4.8 -0.1 +36 ft 6 12' 13 +0' 05 4.9 -0.0 -16 ft 7 11' 23 -0' 45 5.3 +0.3 -23 ft 8 13' 36 +1' 28 4.4 -0.5 -13 ft 9 11' 02 -1' 06 5.4 +0.5 -7 ft 10 10' 29 -1' 39 5.7 +0.8 +3 ft end 10' 39 -1' 29 5.6 +0.7 0 ft Versus average of 12' 08 min/mile

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Activity Route: -- Elev. Avg: 1450 ft Location: Meadville, PA Elev. Gain: +3 ft Date: 05/28/08 Up/Downhill: [+593/-590] Time: 12:07 PM Difficulty: 3.2 / 5.0 Performance Distance: 6.93 miles Time: 1:29:28 Speed: 4.6 mph Pace: 12' 55 /mi Heart Rate: 140 bpm (Avg) Calories: 804 165 bpm (Peak) Notes Blew out my right hamstring on this run. Ouch! Too many sets of squats after Monday's 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%  0.01 mi Zone 4 146 - 165 0h 54m 60%  4.78 mi Zone 3 128 - 146 0h 04m 5%  0.36 mi Zone 2 110 - 128 0h 24m 26%  1.47 mi Zone 1 92 - 110 0h 09m 10%  0.60 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' 07 -0' 48 5.0 +0.3 148 +167 ft 2 11' 30 -1' 25 5.2 +0.6 154 +56 ft 3 10' 25 -2' 30 5.8 +1.1 151 -131 ft 4 11' 14 -1' 41 5.3 +0.7 155 -6 ft 5 11' 25 -1' 30 5.2 +0.6 156 +46 ft 6 16' 23 +3' 28 3.7 -1.0 122 +39 ft end 16' 29 +3' 34 3.6 -1.0 111 -168 ft Versus average of 12' 55 min/mile

Posted from traininglog.roadrunnersports.com