Mar 01 - Local Run

Activity Route: -- Elev. Avg: 266 ft Location: Falls Church, VA Elev. Gain: -4 ft Date: 03/01/08 Up/Downhill: [+511/-515] Time: 02:46 PM Difficulty: 2.8 / 5.0 Weather: Fair 48 F temp; 35% humidity 48 F heat index; winds NW 17 G 26 Performance Distance: 5.99 miles Time: 0:53:35 Speed: 6.7 mph Pace: 8' 57 /mi Calories: 834 Notes ITB bothered at the start Map Elevation (ft) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 38 +0' 41 6.2 -0.5 -33 ft 2 9' 01 +0' 04 6.7 -0.1 -75 ft 3 8' 13 -0' 44 7.3 +0.6 +29 ft 4 8' 50 -0' 07 6.8 +0.1 +56 ft 5 9' 02 +0' 05 6.6 -0.1 -85 ft end 8' 52 -0' 05 6.8 +0.1 +105 ft Versus average of 8' 57 min/mile

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Comparison Charts - January and February 2007 and 2008

Run	# Times	Total Time	Miles	Pace	Cals Burned
Jan-07	13	11:54:30	66.6	10' 44	8,844
Jan-08	13	10:36:57	67.3	9' 28	9,237
Same # of exercises but 2008 is faster and harder.
Run
Feb-07	10	7:29:19	46.4	9' 41	6,386
Feb-08	8	6:44:59	38.8	10' 26	5,354
ITB injury in 2008
Cycle
Jan-07	10	9:18:56	112.7	12.1	4,528
Jan-08	15	11:59:26	140.1	11.7	7,171
Cycle
Feb-07	6	6:36:54	84.2	12.7	4,235
Feb-08	18	16:05:42	176.5	11	9,498
Cycling in 2007 had a faster average pace
Totals
2007	39	35:19:39	309.9	8.8	23,993
2008	55	45:27:04	429.0	9.4	31,260
2008 ahead of 2007 by:	16	10:07:25	119.1

Feb 29 - Commute In B

Activity Route: -- Elev. Avg: 14 ft Location: Arlington, VA Elev. Gain: +13 ft Date: 02/29/08 Up/Downhill: [+111/-98] Time: 06:59 AM Difficulty: 2.4 / 5.0 Weather: Mostly Cloudy 28 F temp; 42% humidity 28 F heat index; winds Calm Performance Distance: 4.72 miles Time: 0:21:14 Speed: 13.3 mph Pace: 4' 31 /mi Calories: 257

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Feb 29 - Run on TR Island

Spied the beaver on TR Island Activity Route: -- Elev. Avg: 13 ft Location: Arlington, VA Elev. Gain: -3 ft Date: 02/29/08 Up/Downhill: [+98/-101] Time: 06:18 AM Difficulty: 2.1 / 5.0 Weather: Mostly Cloudy 28 F temp; 42% humidity 28 F heat index; winds Calm Performance Distance: 3.52 miles Time: 0:34:13 Speed: 6.2 mph Pace: 9' 43 /mi Calories: 488 Map Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 06 -0' 37 6.6 +0.4 +3 ft 2 10' 21 +0' 38 5.8 -0.4 0 ft 3 9' 55 +0' 12 6.0 -0.1 +33 ft end 9' 16 -0' 27 6.5 +0.3 -39 ft Versus average of 9' 43 min/mile

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Feb 29 - Commute In A

Activity Route: -- Elev. Avg: 243 ft Location: Falls Church, VA Elev. Gain: -328 ft Date: 02/29/08 Up/Downhill: [+521/-849] Time: 05:29 AM Difficulty: 4.1 / 5.0 Weather: Fair 18 F temp; 80% humidity 18 F heat index; winds Calm Performance Distance: 8.60 miles Time: 0:37:39 Speed: 13.7 mph Pace: 4' 23 /mi Calories: 462

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Feb 28 - Commute Out

Slow and hard. Cold. Activity Route: -- Elev. Avg: 168 ft Location: Anacostia Annex, VA Elev. Gain: +289 ft Date: 02/28/08 Up/Downhill: [+915/-626] Time: 05:38 PM Difficulty: 4.3 / 5.0 Weather: A Few Clouds 33 F temp; 31% humidity 33 F heat index; winds NW 8 G 24 Performance Distance: 13.24 miles Time: 1:06:08 Speed: 12.0 mph Pace: 5' 00 /mi Calories: 718

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Feb 26 - Commute In B

Activity Route: -- Elev. Avg: 13 ft Location: Arlington, VA Elev. Gain: +10 ft Date: 02/26/08 Up/Downhill: [+88/-78] Time: 06:55 AM Difficulty: 1.7 / 5.0 Weather: Fog/Mist 43 F temp; 85% humidity 43 F heat index; winds Calm Performance Distance: 4.56 miles Time: 0:21:22 Speed: 12.8 mph Pace: 4' 41 /mi Calories: 249

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Feb 26 - PHT Run

Activity Route: -- Elev. Avg: 15 ft Location: Arlington, VA Elev. Gain: +0 ft Date: 02/26/08 Up/Downhill: [+272/-272] Time: 06:13 AM Difficulty: 2.2 / 5.0 Weather: Overcast 43 F temp; 79% humidity 43 F heat index; winds Calm Performance Distance: 3.99 miles Time: 0:39:24 Speed: 6.1 mph Pace: 9' 52 /mi Calories: 550 Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 55 -0' 57 6.7 +0.6 +4 ft 2 11' 36 +1' 44 5.2 -0.9 +7 ft 3 10' 13 +0' 21 5.9 -0.2 +3 ft end 8' 41 -1' 11 6.9 +0.8 -13 ft Versus average of 9' 52 min/mile

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Feb 26 - Commute In A

Activity Route: -- Elev. Avg: 245 ft Location: Falls Church, VA Elev. Gain: -325 ft Date: 02/26/08 Up/Downhill: [+541/-866] Time: 05:26 AM Difficulty: 3.4 / 5.0 Weather: Overcast 38 F temp; 100% humidity 38 F heat index; winds Calm Performance Distance: 8.66 miles Time: 0:37:16 Speed: 13.9 mph Pace: 4' 19 /mi Calories: 463

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Feb 25 - Commute Out

Activity Route: -- Elev. Avg: 169 ft Location: Anacostia Annex, VA Elev. Gain: +305 ft Date: 02/25/08 Up/Downhill: [+905/-600] Time: 05:41 PM Difficulty: 3.4 / 5.0 Weather: Mostly Cloudy 47 F temp; 51% humidity 47 F heat index; winds W 7 Performance Distance: 13.12 miles Time: 1:00:31 Speed: 13.0 mph Pace: 4' 37 /mi Calories: 715

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Feb 25 - Scale

181.6/11.5

Very surprising given travel with StaffDel Conaton last week to Kiev, Tbilisi and Stuttgart.

Feb 24 - C&O Canal Spin

Activity Route: -- Elev. Avg: 83 ft Location: Cabin John, VA Elev. Gain: +0 ft Date: 02/24/08 Up/Downhill: [+396/-396] Time: 11:12 AM Difficulty: 3.1 / 5.0 Weather: Partly Cloudy 39 F temp; 40% humidity 39 F heat index; winds E 5 Performance Distance: 8.09 miles Time: 0:45:02 Speed: 10.8 mph Pace: 5' 33 /mi Calories: 443 Map

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Feb 24 - Billy Goat Trail Run

Activity Route: -- Elev. Avg: 103 ft Location: Cabin John, VA Elev. Gain: +7 ft Date: 02/24/08 Up/Downhill: [+636/-629] Time: 09:21 AM Difficulty: 3.5 / 5.0 Weather: A Few Clouds 39 F temp; 40% humidity 39 F heat index; winds E 3 Performance Distance: 8.64 miles Time: 1:32:56 Speed: 5.6 mph Pace: 10' 45 /mi Calories: 1199 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 13' 06 +2' 21 4.6 -1.0 -50 ft 2 11' 45 +1' 00 5.1 -0.5 +29 ft 3 13' 04 +2' 19 4.6 -1.0 -17 ft 4 12' 50 +2' 05 4.7 -0.9 +42 ft 5 10' 11 -0' 34 5.9 +0.3 +13 ft 6 8' 58 -1' 47 6.7 +1.1 +23 ft 7 8' 54 -1' 51 6.7 +1.1 -32 ft 8 8' 29 -2' 16 7.1 +1.5 -10 ft end 8' 40 -2' 05 6.9 +1.3 +7 ft Versus average of 10' 45 min/mile

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