Mar 07 - 30 Min on the Glider

In addition to Move Prep etc.  Just to stay loose.

Mar 06 and 07 - Tapering

Skipped the ride in and out.  McCormick was here, but it’s serendipity because I needed an excuse to taper anyway.

Mar 04 - Commute In B

Activity Route: Commute In B Elev. Avg: 14 ft Location: Arlington, VA Elev. Gain: +6 ft Date: 03/04/08 Up/Downhill: [+137/-131] Time: 07:00 AM Difficulty: 1.7 / 5.0 Weather: Overcast 56 F temp; 77% humidity 56 F heat index; winds S 16 Performance Distance: 4.50 miles Time: 0:20:00 Speed: 13.5 mph Pace: 4' 27 /mi Calories: 237

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Mar 04 - PHT Run

Activity Route: -- Elev. Avg: 17 ft Location: Arlington, VA Elev. Gain: +0 ft Date: 03/04/08 Up/Downhill: [+442/-442] Time: 06:10 AM Difficulty: 2.6 / 5.0 Weather: Overcast 56 F temp; 77% humidity 56 F heat index; winds S 16 Performance Distance: 4.73 miles Time: 0:46:25 Speed: 6.1 mph Pace: 9' 49 /mi Calories: 646 Pace (min/mile)

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Mar 04 - Commute In A

Activity Route: -- Elev. Avg: 243 ft Location: Falls Church, VA Elev. Gain: -328 ft Date: 03/04/08 Up/Downhill: [+580/-908] Time: 05:29 AM Difficulty: 3.1 / 5.0 Weather: Mostly Cloudy 59 F temp; 72% humidity 59 F heat index; winds SE 10 Performance Distance: 8.61 miles Time: 0:33:05 Speed: 15.6 mph Pace: 3' 51 /mi Calories: 456

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FORD Dualthon Registration

From: support@active.com [mailto:support@active.com]
Sent: Monday, March 03, 2008 7:59 PM
To: lewismarkr
Subject: Registration Confirmation

This message is generated as confirmation of your recent registration on Active.com. You have been successfully registered for the following: Registration: Fredericksburg Off-Road Duathlon #1 Purchase Date: 03/03/08 Category: Advanced Event Date: 04/12/08 Name: Mark Lewis CLICK HERE for a complete version of this registration.

Important Information Regarding Your Registration Thanks for registering. We'll see you at the race. Check www.fredevents.org at 6 am on the 12th for inclement weather rescheduling. For additional information, please contact: Email: fredevents@hotmail.com Phone: 540-373-2044

Click here to read and print the event waiver.

Special Offers

active.com eteamz.com Active Sports Technologies The Active Network, Inc.

Mar 03 - Commute Out

Activity Route: Commute Out Elev. Avg: 156 ft Location: Anacostia Annex, VA Elev. Gain: +318 ft Date: 03/03/08 Up/Downhill: [+918/-600] Time: 05:30 PM Difficulty: 3.5 / 5.0 Weather: Mostly Cloudy 69 F temp; 34% humidity 69 F heat index; winds S 17 G 24 Performance Distance: 13.30 miles Time: 1:00:00 Speed: 13.3 mph Pace: 4' 31 /mi Calories: 712

Posted from bimactive.com

Mar 03 - Scale

181.6/11.9

Mar 02 - Camp Hilbert Pre-Ride

Activity Route: -- Elev. Avg: 298 ft Location: Goochland, VA Elev. Gain: +0 ft Date: 03/02/08 Up/Downhill: [+1272/-1272] Time: 10:19 AM Difficulty: 3.8 / 5.0 Weather: Fair 52 F temp; 37% humidity 52 F heat index; winds NE 3 Performance Distance: 13.88 miles Time: 1:48:30 Speed: 7.7 mph Pace: 7' 48 /mi Calories: 760 Map Elevation (ft) Speed (mph) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 7' 42 -0' 05 7.8 +0.1 -7 ft 2 7' 59 +0' 11 7.5 -0.2 -53 ft 3 8' 03 +0' 15 7.5 -0.2 +39 ft 4 7' 29 -0' 18 8.0 +0.3 -13 ft 5 8' 00 +0' 12 7.5 -0.2 -10 ft 6 7' 42 -0' 05 7.8 +0.1 +43 ft 7 8' 07 +0' 19 7.4 -0.3 -66 ft 8 8' 24 +0' 36 7.1 -0.6 +30 ft 9 7' 50 +0' 02 7.7 -0.0 +13 ft 10 7' 47 -0' 00 7.7 +0.0 -4 ft 11 7' 05 -0' 42 8.5 +0.8 -29 ft 12 7' 18 -0' 29 8.2 +0.5 +23 ft 13 8' 00 +0' 12 7.5 -0.2 +26 ft end 7' 51 +0' 03 7.6 -0.1 +6 ft Versus average of 7.7 mph

Posted from bimactive.com