Jun 14 - Fountainhead Canoe

Managed the canoe by myself. Both with a kayak paddle and the canoe paddle Activity Route: -- Elev. Avg: 118 ft Location: Clifton, VA Elev. Gain: -16 ft Date: 06/14/08 Up/Downhill: [+6/-22] Time: 08:00 PM Difficulty: 2.4 / 5.0 Weather: A Few Clouds 87 F temp; 51% humidity 90 F heat index; winds Calm Performance Distance: 5.02 miles Time: 1:30:00 Speed: 3.4 mph Pace: 17' 39 /mi Calories: 0 Map

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Jun 14 - Fountainhead Trek

Smoked me. And I couldn't find the canoe. Activity Route: -- Elev. Avg: 188 ft Location: Occoquan, VA Elev. Gain: +3 ft Date: 06/14/08 Up/Downhill: [+1092/-1089] Time: 08:51 AM Difficulty: 3.9 / 5.0 Weather: Fair with Haze 79 F temp; 66% humidity 81 F heat index; winds S 3 Performance Distance: 6.47 miles Time: 1:42:08 Speed: 3.8 mph Pace: 15' 47 /mi Calories: 898 Map

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Jun 13 - Commute In B

Activity Route: -- Elev. Avg: 13 ft Location: Arlington, VA Elev. Gain: +6 ft Date: 06/13/08 Up/Downhill: [+206/-200] Time: 07:04 AM Difficulty: 2.5 / 5.0 Weather: Partly Cloudy 75 F temp; 66% humidity 77 F heat index; winds Calm Performance Distance: 4.49 miles Time: 0:20:26 Speed: 13.2 mph Pace: 4' 33 /mi Calories: 239

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Jun 13 - PHT Run

Still not 100%. Tight thru both hips and shins. Hint of right knee problem towards the end. Stack. Flow. Activity Route: -- Elev. Avg: 13 ft Location: Arlington, VA Elev. Gain: +4 ft Date: 06/13/08 Up/Downhill: [+679/-675] Time: 06:12 AM Difficulty: 3.2 / 5.0 Weather: Partly Cloudy 75 F temp; 66% humidity 77 F heat index; winds Calm Performance Distance: 4.79 miles Time: 0:47:25 Speed: 6.1 mph Pace: 9' 55 /mi Calories: 662 Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 44 -1' 11 6.9 +0.8 +20 ft 2 9' 28 -0' 27 6.3 +0.3 +16 ft 3 13' 28 +3' 33 4.5 -1.6 -20 ft 4 8' 56 -0' 59 6.7 +0.7 -4 ft end 8' 39 -1' 16 6.9 +0.9 -10 ft Versus average of 9' 55 min/mile

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Jun 13 - Commute In A

Activity Route: -- Elev. Avg: 247 ft Location: Falls Church, VA Elev. Gain: -331 ft Date: 06/13/08 Up/Downhill: [+528/-859] Time: 05:23 AM Difficulty: 2.9 / 5.0 Weather: Fog/Mist 63 F temp; 100% humidity 63 F heat index; winds Calm Performance Distance: 8.53 miles Time: 0:33:37 Speed: 15.2 mph Pace: 3' 57 /mi Calories: 450

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Jun 12 - Commute Out

Activity Route: -- Elev. Avg: 171 ft Location: Anacostia Annex, VA Elev. Gain: +308 ft Date: 06/12/08 Up/Downhill: [+941/-633] Time: 05:35 PM Difficulty: 4.7 / 5.0 Weather: Partly Cloudy 88 F temp; 43% humidity 89 F heat index; winds E 8 Performance Distance: 13.18 miles Time: 0:59:37 Speed: 13.3 mph Pace: 4' 31 /mi Calories: 706

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OAR 1 Day Map Recon - Paddling

OAR website says it'll be a 15-18 mile paddle. Assuming a start point from Buchanan again, it's 15 miles to the Old CP4 and 18 miles to the Arnold Valley Road bridge.

OAR 1 Day Paddle
View it: http://www.mapmyride.com/route/united-states/va/buchanan/183189419

Jun 10 - Commute In A

Activity Route: -- Elev. Avg: 247 ft Location: Falls Church, VA Elev. Gain: -328 ft Date: 06/10/08 Up/Downhill: [+534/-862] Time: 05:25 AM Difficulty: 2.9 / 5.0 Weather: Fog/Mist 70 F temp; 93% humidity 70 F heat index; winds Calm Performance Distance: 8.47 miles Time: 0:31:07 Speed: 16.3 mph Pace: 3' 41 /mi Calories: 443

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Jun 10 - Commute In B

Activity Route: -- Elev. Avg: 15 ft Location: Arlington, VA Elev. Gain: +13 ft Date: 06/10/08 Up/Downhill: [+203/-190] Time: 07:04 AM Difficulty: 2.6 / 5.0 Weather: Partly Cloudy 79 F temp; 79% humidity 83 F heat index; winds Calm Performance Distance: 4.55 miles Time: 0:18:31 Speed: 14.7 mph Pace: 4' 05 /mi Calories: 240

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Jun 10 - PHT Run

Crazy GPS data makes this suspect. Ran pretty fast with Frank S. Activity Route: -- Elev. Avg: 18 ft Location: Arlington, VA Elev. Gain: +0 ft Date: 06/10/08 Up/Downhill: [+518/-518] Time: 06:11 AM Difficulty: 3.3 / 5.0 Weather: Partly Cloudy 79 F temp; 79% humidity 83 F heat index; winds Calm Performance Distance: 4.75 miles Time: 0:48:26 Speed: 5.9 mph Pace: 10' 11 /mi Calories: 660 Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 19 -0' 52 6.4 +0.5 +20 ft 2 10' 56 +0' 45 5.5 -0.4 -10 ft 3 10' 53 +0' 42 5.5 -0.4 +16 ft 4 9' 19 -0' 52 6.4 +0.5 -16 ft end 9' 36 -0' 35 6.2 +0.3 -9 ft Versus average of 10' 11 min/mile

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Jun 09 - Commute Out

Way too hot to try to do anything but noodle home. Activity Route: -- Elev. Avg: 162 ft Location: Anacostia Annex, VA Elev. Gain: +325 ft Date: 06/09/08 Up/Downhill: [+964/-639] Time: 05:34 PM Difficulty: 5.0 / 5.0 Weather: A Few Clouds 94 F temp; 45% humidity 101 F heat index; winds S 13 Performance Distance: 13.25 miles Time: 1:02:56 Speed: 12.6 mph Pace: 4' 46 /mi Calories: 714

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Jun 10 - Scale

182.2/11.8

Jun 08 - Cabin John Run

Very hot. Felt ok on the way out but tired on the way back. Is it the heat? I don't have a lot of confidence in my running right now. I feel my mileage is down and I don't feel confident about my knee. Need to drop some pounds. Want to increase the run but need to be careful about overdoing the mileage again. Activity Route: -- Elev. Avg: 115 ft Location: Glen Echo, VA Elev. Gain: -62 ft Date: 06/08/08 Up/Downhill: [+751/-813] Time: 11:06 AM Difficulty: 3.9 / 5.0 Weather: Mostly Cloudy 91 F temp; 48% humidity 96 F heat index; winds W 10 Performance Distance: 4.38 miles Time: 0:50:00 Speed: 5.3 mph Pace: 11' 24 /mi Calories: 600 Map Elevation (ft) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 27 -0' 57 5.7 +0.5 -115 ft 2 12' 08 +0' 44 4.9 -0.3 +82 ft 3 10' 46 -0' 38 5.6 +0.3 -30 ft 4 12' 17 +0' 53 4.9 -0.4 -33 ft end 11' 21 -0' 03 5.3 +0.0 +33 ft Versus average of 11' 24 min/mile

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