Jun 06 - Commute In B

Activity Route: -- Elev. Avg: 16 ft Location: Arlington, VA Elev. Gain: +14 ft Date: 06/06/08 Up/Downhill: [+187/-173] Time: 07:03 AM Difficulty: 1.7 / 5.0 Weather: Overcast 69 F temp; 81% humidity 69 F heat index; winds SE 6 Performance Distance: 4.52 miles Time: 0:19:29 Speed: 13.9 mph Pace: 4' 19 /mi Calories: 242

Posted from bimactive.com

Jun 06 - PHT Run

Felt fairly good, and had to consciously dial back to keep it reasonable. Will compare to pace this time last year. Slightly tight RIGHT hip flexor. Activity Route: -- Elev. Avg: 17 ft Location: Arlington, VA Elev. Gain: +0 ft Date: 06/06/08 Up/Downhill: [+964/-964] Time: 06:13 AM Difficulty: 2.9 / 5.0 Weather: Overcast 69 F temp; 81% humidity 69 F heat index; winds SE 6 Performance Distance: 4.64 miles Time: 0:46:48 Speed: 5.9 mph Pace: 10' 06 /mi Calories: 639 Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 02 -1' 04 6.6 +0.7 +19 ft 2 11' 06 +1' 00 5.4 -0.5 +16 ft 3 11' 55 +1' 49 5.0 -0.9 -36 ft 4 9' 07 -0' 59 6.6 +0.6 +10 ft end 8' 50 -1' 16 6.8 +0.8 -9 ft Versus average of 10' 06 min/mile

Posted from bimactive.com

Jun 06 - Commute In A

Activity Route: -- Elev. Avg: 246 ft Location: Falls Church, VA Elev. Gain: -331 ft Date: 06/06/08 Up/Downhill: [+531/-862] Time: 05:26 AM Difficulty: 2.9 / 5.0 Weather: Overcast 67 F temp; 96% humidity 67 F heat index; winds E 6 Performance Distance: 8.52 miles Time: 0:34:33 Speed: 14.8 mph Pace: 4' 03 /mi Calories: 449

Posted from bimactive.com

Jun 05 - Commute Out

Activity Route: -- Elev. Avg: 168 ft Location: Anacostia Annex, VA Elev. Gain: +332 ft Date: 06/05/08 Up/Downhill: [+984/-652] Time: 05:41 PM Difficulty: 4.8 / 5.0 Weather: A Few Clouds 85 F temp; 60% humidity 89 F heat index; winds S 10 Performance Distance: 13.05 miles Time: 1:00:35 Speed: 12.9 mph Pace: 4' 39 /mi Calories: 695

Posted from bimactive.com

OAR One Day Entry

Had to set a goal

-----Original Message-----
From: support@raceit.com [mailto:support@raceit.com]
Sent: Wednesday, June 04, 2008 8:35 AM
To: lewismarkr@yahoo.com
Subject: Transaction Confirmation

Thanks for registering for the OAR ONE DAY ADVENTURE RACE.

This email confirms your transaction completed successfully for $231.88 and
your confirmation number is 'VRCO2C199869.

Visa # #############0533
Billing Address
7013 Kenfig Place
Falls Church, VA 22042

_____ Transaction Details _____

Registration: Odyssey One Day Adventure Race : Solo
Registrant: Mark Lewis (email: lewismarkr@yahoo.com)
Address: 7013 Kenfig Place
Falls Church, VA 22042 US
What is your team name? : Occam's Razor Racing
Team Member #1 Name: : Mark Lewis
Team Member #1 E-mail: : lewismarkr@yahoo.com
Team Member #2 Name: :
Team Member #2 E-mail: :
Team Member #3 Name: :
Team Member #3 E-mail: :
Team Member #4 Name: :
Team Member #4 E-mail: :
Team Member #1 City : Falls Church
Team Member #2 City :
Team Member #3 City :
Team Member #4 City :

Jun 03 - Scale

182.2/13.1
Post Hoo Ha but still the BF is too high.

Jun 03 - Commute In B

Activity Route: -- Elev. Avg: 15 ft Location: Arlington, VA Elev. Gain: +13 ft Date: 06/03/08 Up/Downhill: [+196/-183] Time: 07:01 AM Difficulty: 1.7 / 5.0 Weather: Mostly Cloudy 64 F temp; 72% humidity 64 F heat index; winds S 5 Performance Distance: 4.53 miles Time: 0:20:13 Speed: 13.5 mph Pace: 4' 27 /mi Calories: 242

Posted from bimactive.com

Jun 03 - PHT Run

Activity Route: -- Elev. Avg: 14 ft Location: Arlington, VA Elev. Gain: +3 ft Date: 06/03/08 Up/Downhill: [+577/-574] Time: 06:17 AM Difficulty: 2.5 / 5.0 Weather: Mostly Cloudy 62 F temp; 67% humidity 62 F heat index; winds SW 5 Performance Distance: 4.02 miles Time: 0:38:41 Speed: 6.2 mph Pace: 9' 37 /mi Calories: 557 Notes A bit sore thru both hip flexors but no knee pain. I really need a rest day, though. GPS pace shows much faster than I thought I was running. Map Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 18 -0' 19 6.5 +0.2 0 ft 2 10' 52 +1' 15 5.5 -0.7 +36 ft 3 9' 24 -0' 13 6.4 +0.1 -36 ft 4 8' 46 -0' 51 6.8 +0.6 +3 ft end 14' 11 +4' 34 4.2 -2.0 0 ft Versus average of 9' 37 min/mile

Posted from bimactive.com

Jun 03 - Commute In A

Activity Route: -- Elev. Avg: 245 ft Location: Falls Church, VA Elev. Gain: -321 ft Date: 06/03/08 Up/Downhill: [+564/-885] Time: 05:20 AM Difficulty: 2.9 / 5.0 Weather: Fair 53 F temp; 100% humidity 53 F heat index; winds Calm Performance Distance: 8.59 miles Time: 0:34:16 Speed: 15.0 mph Pace: 4' 00 /mi Calories: 453

Posted from bimactive.com

Jun 02 - Commute Out

Way, way too fast! But I needed to stay on the wheel of some dick. I'll pay for this tomorrow no doubt, it felt good at the time. Activity Route: -- Elev. Avg: 159 ft Location: Anacostia Annex, VA Elev. Gain: +306 ft Date: 06/02/08 Up/Downhill: [+958/-652] Time: 05:36 PM Difficulty: 4.1 / 5.0 Weather: A Few Clouds 79 F temp; 27% humidity 77 F heat index; winds N 8 Performance Distance: 13.13 miles Time: 0:56:50 Speed: 13.9 mph Pace: 4' 19 /mi Calories: 706

Posted from bimactive.com

End of May Stats

Thought I'd review where I was compared to last year, especially because of how bad I suffered yesterday.

The Run


The mileage is lower than last year

The Bike


Much more riding this year.

The Totals


Totals are better - but I still am a little heavier and don't have the snap I felt I had last year. I will increase speed work and hopefully be able to run a little more.

Hoo Ha MTB Race

Extremely hard race for me. I raced "OPEN" class and was dead last. Guess I should be Sport after all. Felt I should have been faster but really struggled on the climbs. Strange after Greenbriar but maybe a lack of training has something to do with it. On the plus side, no knee pain or anything like that. Activity Route: -- Elev. Avg: 1933 ft Location: Keezletown, VA Elev. Gain: +40 ft Date: 06/01/08 Up/Downhill: [+4324/-4284] Time: 11:04 AM Difficulty: 5.0 / 5.0 Weather: Partly Cloudy 84 F temp; 35% humidity 83 F heat index; winds SW 13 G 16 Performance Distance: 20.91 miles Time: 3:06:16 Speed: 6.7 mph Pace: 8' 57 /mi Calories: 1259 Map Elevation (ft)

Posted from bimactive.com