Dec 31 - CCT MTB

Activity Route: -- Elev. Avg: 292 ft Location: Vienna, VA, Elev. Gain: -19 ft Date: 12/31/08 Up/Downhill: [+1368/-1387] Time: 01:27 PM Difficulty: 5.0 / 5.0 Weather: 38 F temp; 39% humidity 38 F heat index; winds WNW 29 mph Performance Distance: 20.58 miles Time: 2:00:42 Speed: 10.2 mph Pace: 5' 53 /mi Calories: 1105 Map Elevation (ft)

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Dec 31 - Scale

184.4/12.3

Dec 30 - Fountainhead MTB (HiFi)

Activity Route: -- Elev. Avg: 184 ft Location: Fairfax Station, VA, Elev. Gain: -10 ft Date: 12/30/08 Up/Downhill: [+1801/-1811] Time: 04:05 PM Difficulty: 3.9 / 5.0 Weather: Sunny 52 F temp; 21% humidity 52 F heat index; winds NW 8 mph Performance Distance: 11.33 miles Time: 1:32:27 Speed: 7.4 mph Pace: 8' 06 /mi Calories: 639 Map Elevation (ft)

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Dec 29 - Commute Out

Activity Route: -- Elev. Avg: 159 ft Location: Washington, DC, Elev. Gain: +302 ft Date: 12/29/08 Up/Downhill: [+931/-629] Time: 05:40 PM Difficulty: 3.5 / 5.0 Weather: Clear 48 F temp; 34% humidity 48 F heat index; winds SSE 1 mph Performance Distance: 13.32 miles Time: 1:05:43 Speed: 12.2 mph Pace: 4' 55 /mi Calories: 728

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Dec 29 - Alternate Commute In

Activity Route: -- Elev. Avg: 104 ft Location: Annandale, VA, Elev. Gain: -325 ft Date: 12/29/08 Up/Downhill: [+646/-971] Time: 07:57 AM Difficulty: 4.0 / 5.0 Weather: Sunny 39 F temp; 65% humidity 39 F heat index; winds NW 9 mph Performance Distance: 20.40 miles Time: 1:26:52 Speed: 14.1 mph Pace: 4' 15 /mi Calories: 1095 Map

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Dec 28 - Rock Creek Park Run

Activity Route: -- Elev. Avg: 118 ft Location: Washington, DC, Elev. Gain: +3 ft Date: 12/28/08 Up/Downhill: [+583/-580] Time: 11:16 AM Difficulty: 2.9 / 5.0 Weather: Cloudy 64 F temp; 75% humidity 64 F heat index; winds SSW 17 mph Performance Distance: 6.30 miles Time: 0:56:15 Speed: 6.7 mph Pace: 8' 56 /mi Calories: 872 Map Elevation (ft) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 11 +0' 15 6.5 -0.2 +7 ft 2 8' 35 -0' 21 7.0 +0.3 +101 ft 3 8' 58 +0' 02 6.7 -0.0 +161 ft 4 9' 05 +0' 09 6.6 -0.1 -233 ft 5 8' 54 -0' 02 6.7 +0.0 -29 ft 6 9' 01 +0' 05 6.7 -0.1 +13 ft end 8' 13 -0' 43 7.3 +0.6 -17 ft Versus average of 8' 56 min/mile

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Dec 27 - Local Run

Activity Route: -- Elev. Avg: 273 ft Location: Annandale, VA, Elev. Gain: -4 ft Date: 12/27/08 Up/Downhill: [+557/-561] Time: 04:21 PM Difficulty: 2.6 / 5.0 Weather: Mostly Cloudy 60 F temp; 75% humidity 60 F heat index; winds SSE 4 mph Performance Distance: 4.66 miles Time: 0:42:36 Speed: 6.6 mph Pace: 9' 09 /mi Calories: 635 Map Elevation (ft)

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Dec 26 - Patapsco MTB

Had to filter out all stops because we stopped a bunch Activity Route: -- Elev. Avg: 198 ft Location: Catonsville, MD, Elev. Gain: -3 ft Date: 12/26/08 Up/Downhill: [+1709/-1712] Time: 12:45 PM Difficulty: 4.6 / 5.0 Weather: Mostly Cloudy 38 F temp; 52% humidity 38 F heat index; winds SSE 3 mph Performance Distance: 12.77 miles Time: 1:40:02 Speed: 7.7 mph Pace: 7' 48 /mi Calories: 718 Map Elevation (ft)

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Dec 25 - Local Run

Activity Route: -- Elev. Avg: 264 ft Location: Annandale, VA, Elev. Gain: +0 ft Date: 12/25/08 Up/Downhill: [+360/-360] Time: 11:52 AM Difficulty: 2.5 / 5.0 Weather: Partly Cloudy 47 F temp; 43% humidity 47 F heat index; winds NNW 13 mph Performance Distance: 4.54 miles Time: 0:38:46 Speed: 7.0 mph Pace: 8' 33 /mi Calories: 625

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Dec 23 - Wakefield Rig MTB

Activity Route: -- Elev. Avg: 237 ft Location: Bristow, VA, Elev. Gain: -3 ft Date: 12/23/08 Up/Downhill: [+997/-1000] Time: 02:51 PM Difficulty: 4.3 / 5.0   Weather: Cloudy   32 F temp; 31% humidity   32 F heat index; winds SSW 7 mph Performance Distance: 9.94 miles Time: 1:11:10 Speed: 8.4 mph Pace: 7' 09 /mi Calories: 536 Map   Elevation (ft)

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Dec 23 - Scale

184.8/12.2

Dec 22 - Commute Out

Activity Route: Commute Out Elev. Avg: 167 ft Location: Washington, VA Elev. Gain: +315 ft Date: 12/22/08 Up/Downhill: [+912/-597] Time: 03:30 PM Difficulty: 3.5 / 5.0 Weather: Fair and Breezy 27 F temp; 31% humidity 27 F heat index; winds NW 21 G 30 Performance Distance: 13.23 miles Time: 1:15:00 Speed: 10.6 mph Pace: 5' 40 /mi Calories: 607

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Dec 22 - Run from Metro

Activity Route: -- Elev. Avg: 15 ft Location: Washington, DC, Elev. Gain: -13 ft Date: 12/22/08 Up/Downhill: [+9/-22] Time: 08:28 AM Difficulty: 1.5 / 5.0   Weather: Fair   17 F temp; 34% humidity   17 F heat index; winds WNW 18 mph Performance Distance: 1.06 miles Time: 0:09:45 Speed: 6.5 mph Pace: 9' 13 /mi Calories: 145 Map

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Dec 22 - Run to Metro

Activity Route: -- Elev. Avg: 306 ft Location: Annandale, VA, Elev. Gain: -53 ft Date: 12/22/08 Up/Downhill: [+206/-259] Time: 07:37 AM Difficulty: 2.9 / 5.0   Weather: Sunny   16 F temp; 38% humidity   16 F heat index; winds WNW 15 mph Performance Distance: 3.32 miles Time: 0:30:59 Speed: 6.4 mph Pace: 9' 20 /mi Calories: 453 Map   Elevation (ft)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 32 +0' 12 6.3 -0.1 -49 ft 2 9' 10 -0' 10 6.5 +0.1 +7 ft 3 9' 13 -0' 07 6.5 +0.1 +19 ft end 9' 22 +0' 02 6.4 -0.0 -29 ft Versus average of 9' 20 min/mile

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Dec 20 - Sugarloaf Mtn Trail Run

Activity Route: -- Elev. Avg: 823 ft Location: Barnesville, MD, Elev. Gain: +0 ft Date: 12/20/08 Up/Downhill: [+1807/-1807] Time: 01:20 PM Difficulty: 4.7 / 5.0 Weather: Cloudy 33 F temp; 72% humidity 33 F heat index; winds NE 5 mph Performance Distance: 7.27 miles Time: 1:36:14 Speed: 4.5 mph Pace: 13' 14 /mi Calories: 998 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 11' 44 -1' 30 5.1 +0.6 +282 ft 2 10' 21 -2' 53 5.8 +1.3 -99 ft 3 14' 25 +1' 11 4.2 -0.4 +99 ft 4 13' 21 +0' 07 4.5 -0.0 +157 ft 5 11' 39 -1' 35 5.2 +0.6 -33 ft 6 15' 02 +1' 48 4.0 -0.5 +249 ft 7 16' 45 +3' 31 3.6 -1.0 -538 ft end 10' 26 -2' 48 5.8 +1.2 -118 ft Versus average of 13' 14 min/mile

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Dec 19 - Commute In B

Activity Route: -- Elev. Avg: 15 ft Location: Fort Myer, VA, Elev. Gain: +10 ft Date: 12/19/08 Up/Downhill: [+183/-173] Time: 08:06 AM Difficulty: 1.9 / 5.0   Weather: Cloudy   40 F temp; 94% humidity   40 F heat index; winds E 8 mph Performance Distance: 4.58 miles Time: 0:21:40 Speed: 12.7 mph Pace: 4' 43 /mi Calories: 249   Elevation (ft)   Speed (mph)

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Dec 19 - Commute In A

Activity Route: -- Elev. Avg: 240 ft Location: Annandale, VA, Elev. Gain: -324 ft Date: 12/19/08 Up/Downhill: [+538/-862] Time: 06:27 AM Difficulty: 3.3 / 5.0   Weather: Cloudy   40 F temp; 93% humidity   40 F heat index; winds ESE 1 mph Performance Distance: 8.55 miles Time: 0:36:00 Speed: 14.3 mph Pace: 4' 12 /mi Calories: 457   Elevation (ft)

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Dec 19 - PHT Run + TR Island

Activity Route: -- Elev. Avg: 15 ft Location: Fort Myer, VA, Elev. Gain: +3 ft Date: 12/19/08 Up/Downhill: [+708/-705] Time: 07:40 AM Difficulty: 3.3 / 5.0   Weather: Cloudy   40 F temp; 94% humidity   40 F heat index; winds E 8 mph Performance Distance: 6.21 miles Time: 1:02:46 Speed: 5.9 mph Pace: 10' 07 /mi Calories: 856 Map   Elevation (ft)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 17 -0' 50 6.5 +0.5 0 ft 2 11' 41 +1' 34 5.1 -0.8 +13 ft 3 11' 24 +1' 17 5.3 -0.7 +16 ft 4 9' 26 -0' 41 6.3 +0.4 -20 ft 5 9' 48 -0' 19 6.1 +0.2 +13 ft 6 9' 18 -0' 49 6.5 +0.5 +7 ft end 9' 00 -1' 07 6.7 +0.7 -26 ft Versus average of 10' 07 min/mile

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