Great day - nice and warm. Mitch rode as well for one lap. No ITB pain at all. Extremely difficult ride - upper body and core work out. Not an extra watt of power available. 2nd lap better. Concentrated on good technique. Rig.
Activity | Route: | -- | Elev. Avg: | 183 ft | | Location: | Fairfax Station, VA | Elev. Gain: | -3 ft | | Date: | 02/09/08 | Up/Downhill: | [+1706/-1709] | | Time: | 02:55 PM | Difficulty: | 3.8 / 5.0 | | | | Weather: | Fair | | | 59 F temp; 43% humidity | | | 59 F heat index; winds S 5 |
| Distance: | 11.14 miles | | |
| Time: | 2:02:47 | | Speed: | 5.4 mph | | | | Pace: | 11' 07 /mi | | | | Calories: | 644 | | |
Elevation (ft)
Speed (mph)
Splits | Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 7' 53 | -3' 13 | 7.6 | +2.2 | -122 ft | | 2 | 11' 07 | +0' 00 | 5.4 | -0.0 | +10 ft | | 3 | 10' 20 | -0' 46 | 5.8 | +0.4 | +50 ft | | 4 | 13' 07 | +2' 00 | 4.6 | -0.8 | +10 ft | | 5 | 13' 36 | +2' 29 | 4.4 | -1.0 | -49 ft | | 6 | 10' 16 | -0' 50 | 5.8 | +0.4 | +50 ft | | 7 | 16' 51 | +5' 44 | 3.6 | -1.8 | -16 ft | | 8 | 10' 06 | -1' 00 | 5.9 | +0.5 | 0 ft | | 9 | 9' 55 | -1' 11 | 6.0 | +0.6 | -33 ft | | 10 | 9' 35 | -1' 31 | 6.3 | +0.9 | +10 ft | | 11 | 8' 44 | -2' 22 | 6.9 | +1.5 | +69 ft | | end | 8' 20 | -2' 46 | 7.2 | +1.8 | +20 ft | | Versus average of 5.4 mph |
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