Feb 09 - Fountainhead MTB

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 Performance Distance: 11.14 miles Time: 2:02:47 Speed: 5.4 mph Pace: 11' 07 /mi Calories: 644 Map 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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Feb 05 - Commute In B

Activity Route: -- Elev. Avg: 14 ft Location: Arlington, VA Elev. Gain: +10 ft Date: 02/05/08 Up/Downhill: [+108/-98] Time: 07:03 AM Difficulty: 1.7 / 5.0 Weather: Fog 42 F temp; 89% humidity 42 F heat index; winds S 5 Performance Distance: 4.58 miles Time: 0:23:06 Speed: 11.9 mph Pace: 5' 03 /mi Calories: 251

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Feb 05 - Teddy Roosevelt Island Run

Felt great - no leg problems at all. Listened to the techno 160 bpm and felt like I was going much faster than the splits indicate. Saw a fox. Activity Route: -- Elev. Avg: 17 ft Location: Arlington, VA Elev. Gain: -3 ft Date: 02/05/08 Up/Downhill: [+118/-121] Time: 06:23 AM Difficulty: 1.6 / 5.0 Weather: Fog 42 F temp; 89% humidity 42 F heat index; winds S 5 Performance Distance: 3.15 miles Time: 0:30:17 Speed: 6.2 mph Pace: 9' 36 /mi Calories: 435 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 00 -0' 36 6.7 +0.4 +6 ft 2 10' 12 +0' 36 5.9 -0.4 -4 ft 3 9' 42 +0' 06 6.2 -0.1 +20 ft end 8' 53 -0' 43 6.8 +0.5 -26 ft Versus average of 9' 36 min/mile

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Feb 05 - Commute In A

Activity Route: -- Elev. Avg: 245 ft Location: Falls Church, VA Elev. Gain: -328 ft Date: 02/05/08 Up/Downhill: [+554/-882] Time: 05:45 AM Difficulty: 3.3 / 5.0 Weather: Fog 39 F temp; 96% humidity 39 F heat index; winds Calm Performance Distance: 8.64 miles Time: 0:35:19 Speed: 14.7 mph Pace: 4' 05 /mi Calories: 455

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Feb 04 - Commute Out

Activity Route: Commute Out Elev. Avg: 167 ft Location: Anacostia Annex, VA Elev. Gain: +315 ft Date: 02/04/08 Up/Downhill: [+912/-597] Time: 05:30 PM Difficulty: 3.5 / 5.0 Weather: Overcast 48 F temp; 76% humidity 48 F heat index; winds NE 5 Performance Distance: 13.23 miles Time: 1:00:00 Speed: 13.2 mph Pace: 4' 33 /mi Calories: 712 Notes Great ride - warm weather. Felt fast. Knee did not bother. Started tight, but ended felling good

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Feb 04 - Strength and Core

Strength on the wieder, core in the gym, with a focus on stretching the ITB

Feb 04 - Scale 182.4/12.5

182.4/12.5

Not as bad as it could have been, given the trip to San Diego and the Dominican Republic. Back on the plan.

Feb 03 - Gambrill MTB

Activity Route: -- Elev. Avg: 0 ft Location: -- Elev. Gain: +0 ft Date: 02/03/08 Up/Downhill: [+0/-0] Time: 10:00 AM Difficulty: 2.0 / 5.0 Performance Distance: 8.00 miles Time: 1:15:00 Speed: 6.4 mph Pace: 9' 23 /mi Calories: 405

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Feb 02 - CCT Family Ride

Activity Route: -- Elev. Avg: 0 ft Location: -- Elev. Gain: +0 ft Date: 02/02/08 Up/Downhill: [+0/-0] Time: 12:00 PM Difficulty: 2.2 / 5.0 Performance Distance: 10.00 miles Time: 1:30:00 Speed: 6.7 mph Pace: 8' 57 /mi Calories: 486 Notes Family ride with the Bean and JKM

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