Apr 12 - Lake Accotink MTB

Felt MUCH better on the HiFi - once warmed up. Knee bothered at the start but doesn't bother now. I now feel much more confident that the HiFi will be able to replace the Trek as the race bike. Activity Route: -- Elev. Avg: 240 ft Location: Annandale, VA Elev. Gain: -10 ft Date: 04/12/08 Up/Downhill: [+1230/-1240] Time: 08:56 AM Difficulty: 3.7 / 5.0 Weather: A Few Clouds 73 F temp; 68% humidity 73 F heat index; winds S 8 Performance Distance: 11.79 miles Time: 1:23:29 Speed: 8.5 mph Pace: 7' 04 /mi Calories: 648 Map Elevation (ft)

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FORD Scratched

My knee is too sore and I'm not fully recovered from Cyclefest. A 100% effort tomorrow may put Greenbrier in jeopardy.

Apr 11 - Commute In B

Easy ride in so as not to strain the knee. Activity Route: -- Elev. Avg: 13 ft Location: Arlington, VA Elev. Gain: +17 ft Date: 04/11/08 Up/Downhill: [+213/-196] Time: 06:47 AM Difficulty: 2.2 / 5.0 Weather: Overcast 57 F temp; 93% humidity 57 F heat index; winds SE 3 Performance Distance: 4.63 miles Time: 0:22:03 Speed: 12.6 mph Pace: 4' 46 /mi Calories: 249

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Apr 11 - TR Island Run

Light run to test the knee. Knee cleared up but I'm not fully recovered from Cyclefest. Activity Route: -- Elev. Avg: 14 ft Location: Arlington, VA Elev. Gain: +3 ft Date: 04/11/08 Up/Downhill: [+121/-118] Time: 06:20 AM Difficulty: 1.4 / 5.0 Weather: Overcast 59 F temp; 86% humidity 59 F heat index; winds Calm Performance Distance: 2.00 miles Time: 0:19:00 Speed: 6.3 mph Pace: 9' 31 /mi Calories: 277 Map

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Apr 11 - Commute In A

Knee continues to be sore but not during the run. Activity Route: -- Elev. Avg: 245 ft Location: Falls Church, VA Elev. Gain: -335 ft Date: 04/11/08 Up/Downhill: [+570/-905] Time: 05:27 AM Difficulty: 2.9 / 5.0 Weather: Fair 55 F temp; 100% humidity 55 F heat index; winds Calm Performance Distance: 8.59 miles Time: 0:36:26 Speed: 14.1 mph Pace: 4' 15 /mi Calories: 455

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Apr 10 - Commute Out

Fastest in quite a while. Continuing to try to stay in the saddle on the climbs. Right knee hurts Activity Route: -- Elev. Avg: 162 ft Location: Anacostia Annex, VA Elev. Gain: +321 ft Date: 04/10/08 Up/Downhill: [+980/-659] Time: 05:45 PM Difficulty: 3.5 / 5.0   Weather: Partly Cloudy   74 F temp; 53% humidity   74 F heat index; winds S 6 Performance Distance: 13.15 miles Time: 0:56:20 Speed: 14.0 mph Pace: 4' 17 /mi Calories: 706

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Scale

180.4/12.0

Apr 08 - Commute In B

Activity Route: -- Elev. Avg: 15 ft Location: Arlington, VA Elev. Gain: +17 ft Date: 04/08/08 Up/Downhill: [+164/-147] Time: 06:53 AM Difficulty: 1.7 / 5.0 Weather: Overcast 47 F temp; 79% humidity 47 F heat index; winds NE 9 Performance Distance: 4.49 miles Time: 0:19:18 Speed: 14.0 mph Pace: 4' 17 /mi Calories: 242

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Apr 08 - Teddy Roosevelt Island Run

Decided not to do PHT because I'm still sore from Cyclefest. Left groin, right hamstring still bothering. Activity Route: -- Elev. Avg: 7 ft Location: Arlington, VA Elev. Gain: -3 ft Date: 04/08/08 Up/Downhill: [+177/-180] Time: 06:14 AM Difficulty: 1.6 / 5.0 Weather: Overcast 47 F temp; 79% humidity 47 F heat index; winds NE 9 Performance Distance: 3.45 miles Time: 0:32:24 Speed: 6.4 mph Pace: 9' 24 /mi Calories: 476 Map Elevation (ft)

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Apr 08 - Commute In A

Activity Route: -- Elev. Avg: 249 ft Location: Falls Church, VA Elev. Gain: -328 ft Date: 04/08/08 Up/Downhill: [+570/-898] Time: 05:31 AM Difficulty: 2.9 / 5.0 Weather: Overcast 46 F temp; 82% humidity 46 F heat index; winds Vrbl 3 Performance Distance: 8.61 miles Time: 0:36:36 Speed: 14.1 mph Pace: 4' 15 /mi Calories: 460

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Apr 07 - Commute Out

Starting to try to remain seated on all climbs - may build power and a better pedal stroke. Activity Route: -- Elev. Avg: 159 ft Location: Anacostia Annex, VA Elev. Gain: +325 ft Date: 04/07/08 Up/Downhill: [+974/-649] Time: 05:35 PM Difficulty: 3.5 / 5.0 Weather: Overcast 48 F temp; 76% humidity 48 F heat index; winds NE 9 Performance Distance: 13.28 miles Time: 0:58:32 Speed: 13.6 mph Pace: 4' 25 /mi Calories: 714

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Apr 06 - Cyclesfest 10K(-) Run

4th in class. Not quite a 10K. Not the best result - I think the MTB portion would have improved my chances to do better overall - but I am happy with the tactical effort. I metered out effort nearly perfectly, and adjusted to the conditions on the ground. 2nd lap I went faster along the portions with good traction, knowing that bowl would be slow. I passed people on the hills, where I kept a steady pace and they slowed. Activity Route: -- Elev. Avg: 231 ft Location: Annandale, VA Elev. Gain: +0 ft Date: 04/06/08 Up/Downhill: [+396/-396] Time: 09:02 AM Difficulty: 2.4 / 5.0 Weather: Light Drizzle 46 F temp; 92% humidity 46 F heat index; winds N 5 Performance Distance: 4.91 miles Time: 0:41:11 Speed: 7.2 mph Pace: 8' 23 /mi Calories: 675 Map Elevation (ft)

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Apr 05 - Wakefield MTB with Henry

Very slow with Henry - who is getting to be really good. A quick 25 mins to shake out the HiFi afterwards. Activity Route: -- Elev. Avg: 0 ft Location: -- Elev. Gain: +0 ft Date: 04/05/08 Up/Downhill: [+0/-0] Time: 11:00 AM Difficulty: 2.0 / 5.0 Performance Distance: 8.00 miles Time: 1:30:00 Speed: 5.3 mph Pace: 11' 19 /mi Calories: 486

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