Jan 12 - Local Run

Activity Route: -- Elev. Avg: 268 ft Location: Falls Church, VA Elev. Gain: -3 ft Date: 01/12/08 Up/Downhill: [+334/-337] Time: 02:47 PM Difficulty: 2.2 / 5.0 Weather: A Few Clouds 50 F temp; 44% humidity 50 F heat index; winds N 6 Performance Distance: 3.86 miles Time: 0:36:32 Speed: 6.3 mph Pace: 9' 28 /mi Calories: 536 Notes Felt tight thru legs and hips. Not fluid. Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 25 -0' 03 6.4 +0.0 -66 ft 2 9' 00 -0' 28 6.7 +0.3 +17 ft 3 9' 58 +0' 30 6.0 -0.3 -46 ft end 9' 31 +0' 03 6.3 -0.0 +92 ft Versus average of 9' 28 min/mile

Posted from bimactive.com

Jan 8 - Local Run

Activity Route: -- Elev. Avg: 260 ft Location: Falls Church, VA Elev. Gain: -3 ft Date: 01/08/08 Up/Downhill: [+518/-521] Time: 05:45 AM Difficulty: 2.7 / 5.0 Weather: Fair 47 F temp; 92% humidity 47 F heat index; winds Calm Performance Distance: 5.89 miles Time: 0:49:36 Speed: 7.1 mph Pace: 8' 26 /mi Calories: 817 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 43 +0' 17 6.9 -0.2 -59 ft 2 8' 13 -0' 13 7.3 +0.2 -49 ft 3 8' 11 -0' 15 7.3 +0.2 +20 ft 4 8' 09 -0' 17 7.3 +0.2 -3 ft 5 8' 21 -0' 05 7.2 +0.1 +49 ft end 9' 01 +0' 35 6.7 -0.5 +40 ft Versus average of 8' 26 min/mile

Posted from bimactive.com

Jan 11 - Commute In B

IT Band and back of knee bothered on run. Weather sucked. Activity Route: -- Elev. Avg: 14 ft Location: Arlington, VA Elev. Gain: +10 ft Date: 01/11/08 Up/Downhill: [+108/-98] Time: 07:05 AM Difficulty: 1.7 / 5.0 Weather: Light Drizzle Fog 45 F temp; 89% humidity 45 F heat index; winds Calm Performance Distance: 4.62 miles Time: 0:21:54 Speed: 12.7 mph Pace: 4' 43 /mi Calories: 251 Map Elevation (ft) Speed (mph) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 3' 53 -0' 50 15.4 +2.7 +3 ft 2 4' 12 -0' 31 14.3 +1.6 +7 ft 3 4' 24 -0' 19 13.6 +0.9 -7 ft 4 4' 55 +0' 11 12.2 -0.5 +6 ft end 7' 16 +2' 32 8.2 -4.4 0 ft Versus average of 12.7 mph

Posted from bimactive.com

Jan 11 - TR Island Run

Activity Route: -- Elev. Avg: 13 ft Location: Arlington, VA Elev. Gain: -3 ft Date: 01/11/08 Up/Downhill: [+108/-111] Time: 06:26 AM Difficulty: 1.5 / 5.0 Weather: Fog/Mist 45 F temp; 85% humidity 45 F heat index; winds Calm Performance Distance: 3.08 miles Time: 0:31:38 Speed: 5.8 mph Pace: 10' 16 /mi Calories: 426 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 26 +0' 10 5.8 -0.1 0 ft 2 10' 17 +0' 01 5.8 -0.0 +4 ft 3 10' 09 -0' 07 5.9 +0.1 -3 ft end 9' 46 -0' 30 6.1 +0.3 -3 ft Versus average of 10' 16 min/mile

Posted from bimactive.com

Jan 11 - Commute In A

Activity Route: -- Elev. Avg: 247 ft Location: Falls Church, VA Elev. Gain: -332 ft Date: 01/11/08 Up/Downhill: [+570/-902] Time: 05:37 AM Difficulty: 2.9 / 5.0 Weather: Fog/Mist 42 F temp; 100% humidity 42 F heat index; winds Calm Performance Distance: 8.51 miles Time: 0:35:38 Speed: 14.3 mph Pace: 4' 12 /mi Calories: 446 Map Elevation (ft) Speed (mph) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 4' 10 -0' 01 14.4 +0.1 -76 ft 2 5' 21 +1' 09 11.2 -3.1 +72 ft 3 5' 04 +0' 52 11.8 -2.5 -56 ft 4 3' 24 -0' 47 17.6 +3.3 -23 ft 5 4' 01 -0' 10 14.9 +0.6 +33 ft 6 3' 28 -0' 43 17.2 +2.9 -55 ft 7 3' 49 -0' 22 15.7 +1.4 -56 ft 8 3' 31 -0' 40 17.0 +2.7 -105 ft end 5' 28 +1' 16 11.0 -3.3 -65 ft Versus average of 14.3 mph

Posted from bimactive.com

Jan 10 - Commute Out

January 10th, 2008. Also, prehab and move prep. Activity Route: -- Elev. Avg: 160 ft Location: Anacostia Annex, VA Elev. Gain: +335 ft Date: 01/10/08 Up/Downhill: [+948/-613] Time: 05:32 PM Difficulty: 3.5 / 5.0 Weather: Light Rain 46 F temp; 73% humidity 46 F heat index; winds E 3 Performance Distance: 13.39 miles Time: 1:00:38 Speed: 13.3 mph Pace: 4' 31 /mi Calories: 720 Map Elevation (ft) Speed (mph) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 6' 06 +1' 35 9.8 -3.5 +26 ft 2 5' 50 +1' 19 10.3 -3.0 -16 ft 3 3' 53 -0' 37 15.4 +2.1 +6 ft 4 3' 28 -1' 02 17.3 +4.0 -6 ft 5 4' 06 -0' 24 14.6 +1.3 +7 ft 6 5' 10 +0' 39 11.6 -1.7 +164 ft 7 3' 44 -0' 46 16.0 +2.7 +30 ft 8 3' 49 -0' 41 15.7 +2.4 +95 ft 9 3' 20 -1' 10 18.0 +4.7 -17 ft 10 3' 22 -1' 08 17.8 +4.5 -33 ft 11 4' 12 -0' 18 14.2 +0.9 +62 ft 12 5' 13 +0' 42 11.5 -1.8 -33 ft 13 5' 38 +1' 07 10.7 -2.7 +46 ft end 6' 52 +2' 21 8.7 -4.6 +3 ft Versus average of 13.3 mph

Posted from bimactive.com

Jan 10 - Local Run

January 10th, 2008. Definitely IT band problem. Activity Route: -- Elev. Avg: 261 ft Location: Falls Church, VA Elev. Gain: +3 ft Date: 01/10/08 Up/Downhill: [+275/-272] Time: 05:57 AM Difficulty: 2.7 / 5.0 Weather: Fair 35 F temp; 75% humidity 35 F heat index; winds Calm Performance Distance: 3.89 miles Time: 0:36:02 Speed: 6.5 mph Pace: 9' 15 /mi Calories: 535 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 20 +0' 05 6.4 -0.1 -53 ft 2 9' 01 -0' 14 6.7 +0.2 -63 ft 3 9' 07 -0' 08 6.6 +0.1 +46 ft end 9' 33 +0' 18 6.3 -0.2 +73 ft Versus average of 9' 15 min/mile

Posted from bimactive.com

January 7th, 2008

Feeling a bit sick.
Switched to 17T on Karate Monkey.

January 6th - CCT - WOD Loop

32 miles the hard way Activity Route: -- Elev. Avg: 312 ft Location: Falls Church, VA Elev. Gain: +3 ft Date: 01/06/08 Up/Downhill: [+2040/-2037] Time: 01:50 PM Difficulty: 4.2 / 5.0 Weather: Overcast 55 F temp; 66% humidity 55 F heat index; winds SE 3 Performance Distance: 31.97 miles Time: 3:04:36 Speed: 10.4 mph Pace: 5' 46 /mi Calories: 1724 Map Elevation (ft) Speed (mph) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 4' 51 -0' 55 12.3 +1.9 -53 ft 2 5' 29 -0' 17 10.9 +0.5 +19 ft 3 4' 34 -1' 12 13.1 +2.7 -65 ft 4 7' 11 +1' 24 8.3 -2.1 +27 ft 5 5' 54 +0' 07 10.2 -0.2 -33 ft 6 3' 40 -2' 06 16.3 +5.9 +13 ft 7 4' 01 -1' 45 14.9 +4.5 +13 ft 8 4' 14 -1' 32 14.2 +3.8 +16 ft 9 4' 17 -1' 29 14.0 +3.6 +13 ft 10 4' 25 -1' 21 13.6 +3.2 +95 ft 11 3' 23 -2' 23 17.7 +7.3 +13 ft 12 5' 23 -0' 23 11.1 +0.7 +17 ft 13 9' 41 +3' 54 6.2 -4.2 0 ft 14 6' 59 +1' 12 8.6 -1.8 -88 ft 15 5' 40 -0' 06 10.6 +0.2 -26 ft 16 11' 14 +5' 27 5.3 -5.1 -23 ft 17 11' 32 +5' 45 5.2 -5.2 +118 ft 18 4' 20 -1' 26 13.8 +3.4 -121 ft 19 6' 20 +0' 33 9.5 -0.9 +29 ft 20 16' 56 +11' 09 3.5 -6.9 -53 ft 21 10' 38 +4' 51 5.6 -4.8 0 ft 22 3' 37 -2' 09 16.5 +6.1 +17 ft 23 4' 10 -1' 36 14.3 +3.9 +75 ft 24 4' 08 -1' 38 14.5 +4.1 +23 ft 25 4' 07 -1' 39 14.6 +4.2 +66 ft 26 3' 35 -2' 11 16.7 +6.3 +13 ft 27 3' 49 -1' 57 15.7 +5.3 -17 ft 28 3' 34 -2' 12 16.8 +6.4 -42 ft 29 2' 55 -2' 51 20.5 +10.1 -33 ft 30 3' 51 -1' 55 15.6 +5.2 -46 ft 31 4' 56 -0' 50 12.2 +1.8 +16 ft end 5' 10 -0' 36 11.6 +1.2 +20 ft Versus average of 10.4 mph

Posted from bimactive.com