Jan 19 - Right Knee Hurts

Continues to hurt. It’s not the IT band. There is a slight pull behind the knee and the right front is sore. There is tightness. It does not bother it to run.

Otherwise, the rest of the body is not too sore after the long run yesterday.

Rest day

Jan 18 - Snow Run In

Activity Route: -- Elev. Avg: 185 ft Location: Falls Church, VA Elev. Gain: -322 ft Date: 01/18/08 Up/Downhill: [+606/-928] Time: 06:29 AM Difficulty: 4.0 / 5.0 Weather: Fog/Mist 32 F temp; 96% humidity 32 F heat index; winds Calm Performance Distance: 12.37 miles Time: 2:01:04 Speed: 6.1 mph Pace: 9' 47 /mi Calories: 1703 Notes Needed sun glasses. Calorie computation does not account for extra weight in pack. Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 36 -0' 11 6.2 +0.1 -43 ft 2 11' 34 +1' 47 5.2 -1.0 -4 ft 3 10' 45 +0' 58 5.6 -0.6 +26 ft 4 9' 20 -0' 27 6.4 +0.3 -75 ft 5 9' 35 -0' 12 6.3 +0.1 +53 ft 6 9' 19 -0' 28 6.4 +0.3 -36 ft 7 9' 34 -0' 13 6.3 +0.1 -69 ft 8 9' 33 -0' 14 6.3 +0.1 -49 ft 9 10' 26 +0' 39 5.8 -0.4 -132 ft 10 9' 19 -0' 28 6.4 +0.3 +10 ft 11 9' 26 -0' 21 6.4 +0.2 +3 ft 12 9' 21 -0' 26 6.4 +0.3 -3 ft end 8' 28 -1' 19 7.1 +0.9 -3 ft Versus average of 9' 47 min/mile

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Jan 17 - Snow Run Home Part 2

Activity Route: -- Elev. Avg: 300 ft Location: Falls Church, VA Elev. Gain: +53 ft Date: 01/17/08 Up/Downhill: [+213/-160] Time: 04:31 PM Difficulty: 2.4 / 5.0 Weather: Light Rain Fog/Mist 35 F temp; 85% humidity 35 F heat index; winds N 9 Performance Distance: 3.14 miles Time: 0:32:07 Speed: 5.9 mph Pace: 10' 14 /mi Calories: 436 Map Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 45 -0' 29 6.2 +0.3 +56 ft 2 11' 01 +0' 47 5.4 -0.4 -76 ft 3 9' 45 -0' 29 6.2 +0.3 +79 ft end 11' 11 +0' 57 5.4 -0.5 -6 ft Versus average of 10' 14 min/mile

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Jan 17 - Snow Run Home Part 1

Activity Route: -- Elev. Avg: 21 ft Location: Anacostia Annex, VA Elev. Gain: +45 ft Date: 01/17/08 Up/Downhill: [+209/-164] Time: 03:24 PM Difficulty: 2.7 / 5.0 Weather: Fog/Mist 35 F temp; 85% humidity 35 F heat index; winds NE 7 Performance Distance: 4.61 miles Time: 0:44:19 Speed: 6.2 mph Pace: 9' 37 /mi Calories: 627 Map Elevation (ft) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 47 -0' 50 6.8 +0.6 -7 ft 2 9' 55 +0' 18 6.0 -0.2 -13 ft 3 9' 35 -0' 02 6.3 +0.0 -3 ft 4 9' 04 -0' 33 6.6 +0.4 +3 ft end 11' 32 +1' 55 5.2 -1.0 +66 ft Versus average of 9' 37 min/mile

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Jan 16 - Additional Notes

1.        Winter training is hard.  Everything takes longer for the commutes.  The rides take longer, preparing for the rides takes longer.  The transitions at TR Island take a long time.

2.       Saw 180.4/11.7 today

Jan 15 - Commute In B

Activity Route: -- Elev. Avg: 14 ft Location: Arlington, VA Elev. Gain: +10 ft Date: 01/15/08 Up/Downhill: [+118/-108] Time: 07:07 AM Difficulty: 2.2 / 5.0 Weather: Partly Cloudy 31 F temp; 55% humidity 31 F heat index; winds SW 5 Performance Distance: 4.59 miles Time: 0:18:40 Speed: 14.7 mph Pace: 4' 05 /mi Calories: 249

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Jan 15 - PHT Run

Activity Route: -- Elev. Avg: 15 ft Location: Arlington, VA Elev. Gain: +3 ft Date: 01/15/08 Up/Downhill: [+321/-318] Time: 06:18 AM Difficulty: 2.8 / 5.0 Weather: Partly Cloudy 31 F temp; 55% humidity 31 F heat index; winds SW 5 Performance Distance: 3.92 miles Time: 0:39:43 Speed: 5.9 mph Pace: 10' 08 /mi Calories: 540 Notes Felt pretty good. 13.5 cpm. Fast on the way back. Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 26 -0' 42 6.3 +0.4 +3 ft 2 12' 04 +1' 56 5.0 -1.0 0 ft 3 10' 16 +0' 08 5.8 -0.1 0 ft end 8' 35 -1' 33 7.0 +1.1 0 ft Versus average of 10' 08 min/mile

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Jan 15 - Commute In A

Activity Route: -- Elev. Avg: 248 ft Location: Falls Church, VA Elev. Gain: -328 ft Date: 01/15/08 Up/Downhill: [+541/-869] Time: 05:40 AM Difficulty: 4.0 / 5.0 Weather: Fair 22 F temp; 87% humidity 22 F heat index; winds Calm Performance Distance: 8.56 miles Time: 0:34:43 Speed: 14.8 mph Pace: 4' 03 /mi Calories: 454 Notes Cold. Heavy jersey, jacket, full face mask.

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Jan 14 - Commute Out

Activity Route: -- Elev. Avg: 156 ft Location: Anacostia Annex, VA Elev. Gain: +325 ft Date: 01/14/08 Up/Downhill: [+935/-610] Time: 05:34 PM Difficulty: 3.6 / 5.0 Weather: A Few Clouds 41 F temp; 35% humidity 41 F heat index; winds W 14 G 25 Performance Distance: 13.50 miles Time: 1:09:20 Speed: 11.7 mph Pace: 5' 08 /mi Calories: 733 Notes Cold and windy. 17T is not easy. Elevation (ft) Speed (mph) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 37 +3' 29 7.0 -4.7 +10 ft 2 5' 51 +0' 43 10.2 -1.5 -13 ft 3 4' 15 -0' 52 14.1 +2.4 0 ft 4 3' 52 -1' 15 15.5 +3.8 +3 ft 5 3' 53 -1' 14 15.4 +3.8 -3 ft 6 7' 20 +2' 12 8.2 -3.5 +161 ft 7 4' 20 -0' 47 13.8 +2.1 +79 ft 8 4' 07 -1' 00 14.5 +2.8 +53 ft 9 3' 50 -1' 17 15.6 +3.9 -16 ft 10 3' 51 -1' 16 15.5 +3.8 -39 ft 11 4' 39 -0' 28 12.9 +1.2 +52 ft 12 4' 44 -0' 23 12.7 +1.0 -6 ft 13 7' 17 +2' 09 8.2 -3.5 +6 ft end 5' 12 +0' 04 11.5 -0.2 +39 ft Versus average of 11.7 mph

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Jan 13 - QOC Ride 2

Activity Route: -- Elev. Avg: 181 ft Location: Dumfries, VA Elev. Gain: -59 ft Date: 01/13/08 Up/Downhill: [+321/-380] Time: 03:46 PM Difficulty: 2.2 / 5.0 Weather: Partly Cloudy 63 F temp; 69% humidity 63 F heat index; winds W 12 G 18 Map Elevation (ft)

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Jan 13 - QOC Meet

Activity Route: -- Elev. Avg: 234 ft Location: Dumfries, VA Elev. Gain: +0 ft Date: 01/13/08 Up/Downhill: [+833/-833] Time: 03:39 PM Difficulty: 3.1 / 5.0 Weather: Partly Cloudy 63 F temp; 69% humidity 63 F heat index; winds W 12 G 18 Map Elevation (ft)

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Jan 13 - QOC Meet Ride

With Bryce Read Activity Route: -- Elev. Avg: 211 ft Location: Triangle, VA Elev. Gain: +50 ft Date: 01/13/08 Up/Downhill: [+387/-337] Time: 03:40 PM Difficulty: 2.5 / 5.0 Weather: Partly Cloudy 63 F temp; 69% humidity 63 F heat index; winds W 12 G 18 Map Elevation (ft)

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