May 24 - Fountainhead Run

Light run, but left quad and ham not 100% so I didn't want to push it and set back running for a couple of days. Need to slowly work back into it and keep stretching. Activity Route: -- Elev. Avg: 205 ft Location: Fairfax Station, VA Elev. Gain: +0 ft Date: 05/24/08 Up/Downhill: [+259/-259] Time: 03:04 PM Difficulty: 1.5 / 5.0 Weather: Overcast 71 F temp; 33% humidity 71 F heat index; winds Vrbl 6 Performance Distance: 1.38 miles Time: 0:17:13 Speed: 4.8 mph Pace: 12' 30 /mi Calories: 188 Map Elevation (ft)

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May 24 - 1/2 Fountainhead MTB Rig

18T. Extremely strenous. I question my power output - trouble climbing the hardest hills. Activity Route: -- Elev. Avg: 169 ft Location: Fairfax Station, VA Elev. Gain: -4 ft Date: 05/24/08 Up/Downhill: [+557/-561] Time: 02:23 PM Difficulty: 2.4 / 5.0 Weather: Overcast 71 F temp; 35% humidity 71 F heat index; winds W 9 Performance Distance: 3.04 miles Time: 0:29:26 Speed: 6.2 mph Pace: 9' 41 /mi Calories: 171 Map

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May 24 - Fountainhead MTB Rig

Activity Route: -- Elev. Avg: 180 ft Location: Fairfax Station, VA Elev. Gain: -3 ft Date: 05/24/08 Up/Downhill: [+935/-938] Time: 01:13 PM Difficulty: 3.0 / 5.0 Weather: Overcast 71 F temp; 35% humidity 71 F heat index; winds W 9 Performance Distance: 5.83 miles Time: 1:02:37 Speed: 5.6 mph Pace: 10' 43 /mi Calories: 333 Map

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Elizabeth's Furnace Trail Map

Trail map here

Hoo! Ha!

Hoo! Ha!

Here's the info

May 20 - Commute In B

Activity Route: Commute In B Elev. Avg: 14 ft Location: Arlington, VA Elev. Gain: +6 ft Date: 05/20/08 Up/Downhill: [+137/-131] Time: 07:00 AM Difficulty: 1.7 / 5.0 Weather: Rain 54 F temp; 83% humidity 54 F heat index; winds SE 6 Performance Distance: 4.50 miles Time: 0:20:00 Speed: 13.5 mph Pace: 4' 27 /mi Calories: 237 Map Arlington, Virginia

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May 20 - TR Island Walk

The rain SUCKED! Shuffle/fast walk to stretch left quad and hip flexor. A bit of pain in the right knee. Very tired of this injury. Activity Route: -- Elev. Avg: 0 ft Location: -- Elev. Gain: +0 ft Date: 05/20/08 Up/Downhill: [+0/-0] Time: 06:15 AM Difficulty: 1.6 / 5.0 Performance Distance: 3.25 miles Time: 0:45:00 Speed: 4.3 mph Pace: 13' 57 /mi Calories: 429

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May 20 - Commute In A

Activity Route: -- Elev. Avg: 254 ft Location: Falls Church, VA Elev. Gain: -325 ft Date: 05/20/08 Up/Downhill: [+603/-928] Time: 05:25 AM Difficulty: 3.0 / 5.0 Weather: Light Rain Fog/Mist 51 F temp; 100% humidity 51 F heat index; winds Calm Performance Distance: 8.66 miles Time: 0:42:49 Speed: 12.1 mph Pace: 4' 58 /mi Calories: 470

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May 19 - Commute Out

Activity Route: -- Elev. Avg: 167 ft Location: Anacostia Annex, VA Elev. Gain: +335 ft Date: 05/19/08 Up/Downhill: [+971/-636] Time: 05:31 PM Difficulty: 3.6 / 5.0 Weather: Mostly Cloudy 67 F temp; 28% humidity 67 F heat index; winds NW 14 G 25 Performance Distance: 13.23 miles Time: 0:57:50 Speed: 13.7 mph Pace: 4' 23 /mi Calories: 713

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I'm a Wreck

1. Right shoulder has restricted range of motion but I'm hoping it's stretchable.
2. Right knee has been bothering for a while.
3. Something's funky with the right big toe
4. Left hip flexor is very painful and tight. Is it related to the quad problem I highlighted? On Saturday (May 17) it worked all the way around to inside my hamstring up by the sitbone.

Scale

184/13.4

Troubles.

Fountainhead MTB HiFi

Activity Route: -- Elev. Avg: 183 ft Location: Fairfax Station, VA Elev. Gain: -10 ft Date: 05/18/08 Up/Downhill: [+1476/-1486] Time: 09:43 AM Difficulty: 3.7 / 5.0 Weather: Partly Cloudy 62 F temp; 75% humidity 62 F heat index; winds Vrbl 6 Performance Distance: 9.03 miles Time: 1:41:40 Speed: 5.3 mph Pace: 11' 19 /mi Calories: 520 Map Elevation (ft)

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