Monday, March 09, 2009


Wanted to get back to running so bad that I could hardly stand it. Nice tempo pace for me. Ran without my shirt for most of the run. My right achilles is sore now.

Activity
Route:--Elev. Avg:1289 ft
Location:Republic, MOElev. Gain:+6 ft
Date:03/09/09Up/Downhill: [+252/-246]
Time:03:58 PMDifficulty:2.8 / 5.0
 
Weather:Fair
 67 F temp; 37% humidity
 67 F heat index; winds SE 15 G 24
Performance

Distance: 6.00 miles
Time:0:53:01
Speed:6.8 mph
Pace:8' 50 /miHeart Rate:154 bpm (Avg)
Calories:797169 bpm (Peak)
Map
 
Elevation (ft)
 
Pace (min/mile)
 
Heart Rate (bpm)
 
Heart Rate Zones
ZoneRange
(bpm)
Time
In Zone
Distance
In Zone
Zone 5176 - 1950h 00m0% 0.00 mi
Zone 4156 - 1760h 29m55% 3.37 mi
Zone 3137 - 1560h 31m58% 3.13 mi
Zone 2117 - 1370h 01m1% 0.10 mi
Zone 198 - 1170h 06m11% 0.06 mi
(none)out of range0h 00m0% 0.01 mi
Splits
MilePace (min/mile)Speed (mph)Heart
Rate
Elev
Gain
actual+/- avgactual+/- avg
18' 44-0' 066.9+0.1148+39 ft
28' 47-0' 036.8+0.0155+4 ft
38' 48-0' 026.8+0.0156+13 ft
415' 47+6' 573.8-3.0150+10 ft
58' 41-0' 096.9+0.1157-23 ft
end8' 42-0' 086.9+0.1160-36 ft
Versus average of 8' 50 min/mile

Sunday, March 08, 2009


Activity
Route:--Elev. Avg:0 ft
Location:Republic, MOElev. Gain:+0 ft
Date:03/08/09Up/Downhill: [+0/-0]
Time:11:40 AMDifficulty:0 / 5.0
 
Weather:Mostly Cloudy
 54 F temp; 74% humidity
 54 F heat index; winds W 15 G 24
Performance

Distance: 12.28 miles
Time:0:51:27
Speed:14.3 mph
Pace:4' 12 /mi
Calories:744
Map
 
Elevation (ft)
 
Speed (mph)
 
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
14' 23+0' 1113.7-0.6-- ft
23' 43-0' 2816.1+1.8-- ft
33' 05-1' 0619.4+5.1-- ft
42' 41-1' 3022.4+8.1-- ft
53' 36-0' 3516.6+2.3-- ft
63' 24-0' 4717.6+3.3-- ft
74' 10-0' 0114.4+0.1-- ft
85' 12+1' 0011.5-2.8-- ft
95' 22+1' 1011.2-3.1-- ft
103' 57-0' 1415.2+0.8-- ft
116' 02+1' 509.9-4.4-- ft
124' 14+0' 0214.2-0.2-- ft
end5' 40+1' 2810.6-3.7-- ft
Versus average of 14.3 mph