Feb 15 - Commute In B

Activity Route: -- Elev. Avg: 14 ft Location: Arlington, VA Elev. Gain: +13 ft Date: 02/15/08 Up/Downhill: [+101/-88] Time: 07:07 AM Difficulty: 2.2 / 5.0 Weather: Mostly Cloudy 36 F temp; 75% humidity 36 F heat index; winds S 7 Performance Distance: 4.67 miles Time: 0:21:12 Speed: 13.2 mph Pace: 4' 33 /mi Calories: 255

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Feb 15 - PHT Run

Felt great - no pain at all. 170 bpm Podtracker Activity Route: -- Elev. Avg: 13 ft Location: Arlington, VA Elev. Gain: +3 ft Date: 02/15/08 Up/Downhill: [+380/-377] Time: 06:12 AM Difficulty: 2.9 / 5.0 Weather: Mostly Cloudy 36 F temp; 75% humidity 36 F heat index; winds S 7 Performance Distance: 4.67 miles Time: 0:46:58 Speed: 6.0 mph Pace: 10' 04 /mi Calories: 639 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 24 -0' 40 6.4 +0.4 +3 ft 2 10' 54 +0' 50 5.5 -0.5 +6 ft 3 11' 48 +1' 44 5.1 -0.9 -7 ft 4 9' 10 -0' 54 6.5 +0.6 +4 ft end 8' 24 -1' 40 7.1 +1.2 -4 ft Versus average of 10' 04 min/mile

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Feb 15 - Commute In A

Activity Route: -- Elev. Avg: 238 ft Location: Falls Church, VA Elev. Gain: -321 ft Date: 02/15/08 Up/Downhill: [+561/-882] Time: 05:27 AM Difficulty: 3.8 / 5.0 Weather: Fair 28 F temp; 92% humidity 28 F heat index; winds Calm Performance Distance: 8.68 miles Time: 0:36:54 Speed: 14.1 mph Pace: 4' 15 /mi Calories: 455

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Feb 14 - Commute Out

Also managed some stretching today and a little movement prep/prehab. Activity Route: -- Elev. Avg: 166 ft Location: Anacostia Annex, VA Elev. Gain: +305 ft Date: 02/14/08 Up/Downhill: [+921/-616] Time: 05:35 PM Difficulty: 3.5 / 5.0 Weather: Partly Cloudy 41 F temp; 44% humidity 41 F heat index; winds SE 3 Performance Distance: 13.20 miles Time: 1:02:11 Speed: 12.7 mph Pace: 4' 43 /mi Calories: 715

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Feb 12 - Commute In (Vote)

VA Primary Day - rode to Falls Church HS, voted. Extra loop around Hains Point. Activity Route: -- Elev. Avg: 158 ft Location: Falls Church, VA Elev. Gain: -315 ft Date: 02/12/08 Up/Downhill: [+787/-1102] Time: 05:52 AM Difficulty: 4.9 / 5.0 Weather: Overcast 25 F temp; 62% humidity 25 F heat index; winds Vrbl 3 Performance Distance: 19.95 miles Time: 1:25:12 Speed: 14.0 mph Pace: 4' 17 /mi Calories: 1082 Map Elevation (ft)

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Feb 11 - Commute Out

Very cold. Worked very hard. Felt fast - 160 bpm music. A chain problem and perhaps the rear wheel is misaligned. A little tight in the knee but loosened up. Activity Route: -- Elev. Avg: 164 ft Location: Anacostia Annex, VA Elev. Gain: +321 ft Date: 02/11/08 Up/Downhill: [+931/-610] Time: 05:36 PM Difficulty: 4.5 / 5.0 Weather: Mostly Cloudy 29 F temp; 25% humidity 29 F heat index; winds N 8 Performance Distance: 13.41 miles Time: 1:04:49 Speed: 12.4 mph Pace: 4' 50 /mi Calories: 731 Elevation (ft) Speed (mph) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 54 +5' 03 6.1 -6.3 +7 ft 2 4' 56 +0' 05 12.2 -0.2 -14 ft 3 4' 17 -0' 33 14.0 +1.6 0 ft 4 3' 37 -1' 13 16.6 +4.2 +3 ft 5 3' 30 -1' 20 17.1 +4.7 -4 ft 6 4' 42 -0' 08 12.7 +0.3 +171 ft 7 3' 44 -1' 06 16.0 +3.6 +43 ft 8 3' 54 -0' 56 15.3 +2.9 +85 ft 9 3' 37 -1' 13 16.6 +4.2 -33 ft 10 3' 27 -1' 23 17.4 +5.0 -20 ft 11 4' 33 -0' 17 13.2 +0.8 +59 ft 12 5' 04 +0' 13 11.8 -0.6 -26 ft 13 7' 24 +2' 33 8.1 -4.3 +33 ft end 5' 02 +0' 11 11.9 -0.5 +16 ft Versus average of 12.4 mph

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Feb 11 - Scale

182.4/12.3

Not too bad, but not an improvement

Feb 10 - Run at Turkey Run

Good run - knee was in good shape. Activity Route: -- Elev. Avg: 128 ft Location: Glen Echo, VA Elev. Gain: -10 ft Date: 02/10/08 Up/Downhill: [+695/-705] Time: 07:32 AM Difficulty: 2.9 / 5.0 Weather: Partly Cloudy 42 F temp; 73% humidity 42 F heat index; winds W 12 G 23 Performance Distance: 5.21 miles Time: 1:05:08 Speed: 4.8 mph Pace: 12' 30 /mi Calories: 720 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 11' 29 -1' 01 5.2 +0.4 -56 ft 2 10' 17 -2' 13 5.8 +1.0 +46 ft 3 13' 28 +0' 58 4.5 -0.3 -39 ft 4 14' 53 +2' 23 4.0 -0.8 -96 ft 5 11' 20 -1' 10 5.3 +0.5 -13 ft end 17' 08 +4' 38 3.5 -1.3 +147 ft Versus average of 12' 30 min/mile

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