Nice hilly trail run with the Crooked River Group and Jackie from Church came again so it was a slow and easy run for me since I have to run her pace and she was pretty fatigue today since she did heavy leg workout yesterday. The falls was beautiful with the water cascading down the rocks and the trees were already changing color with lots of leaves also already covering the trail. Just a beautiful trail run. Am always amaze how good my legs feel after a trail run compare to running on asphalt. Activity Route: -- Elev. Avg: 713 ft Location: Peninsula, OH Elev. Gain: +3 ft Date: 10/08/09 Up/Downhill: [+613/-610] Time: 06:36 PM Difficulty: 2.9 / 5.0 Weather: Light Rain 53 F temp; 83% humidity 53 F heat index; winds S 3 Performance Distance: 4.75 miles Time: 0:58:56 Speed: 4.8 mph Pace: 12' 24 /mi Heart Rate: 146 bpm (Avg) Calories: 472 173 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 00m 0% 0.00 mi Zone 4 163 - 184 0h 05m 8% 0.53 mi Zone 3 143 - 163 0h 34m 58% 2.74 mi Zone 2 122 - 143 0h 20m 33% 1.46 mi Zone 1 102 - 122 0h 04m 7% 0.14 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 10' 28 -1' 56 5.7 +0.9 152 +20 ft 2 15' 32 +3' 08 3.9 -1.0 150 +108 ft 3 16' 48 +4' 24 3.6 -1.3 135 -46 ft 4 10' 40 -1' 44 5.6 +0.8 145 -118 ft end 12' 23 -0' 01 4.8 +0.0 145 +10 ft Versus average of 12' 24 min/mile

Posted from bimlog.com Data from Garmin Connect with the stops taken out. Split Minutes per MileAvg Speed Minutes per MileMax Speed Beats per MinuteAvg HR Beats per MinuteMax HR CaloriesCalories Summary 12:24 05:55 145 174 472 1 09:57 08:02 155 174 111 2 15:05 07:29 149 162 91 3 14:06 09:35 134 155 81 4 11:16 08:11 145 164 108 5 11:24 05:55 146 154 81