Jun 27 - Fort Marcy Run

Felt faster than the pace would indicate. Activity Route: -- Elev. Avg: 116 ft Location: Ft Myer, VA Elev. Gain: +7 ft Date: 06/27/08 Up/Downhill: [+830/-823] Time: 06:31 AM Difficulty: 3.5 / 5.0 Weather: Partly Cloudy 79 F temp; 64% humidity 81 F heat index; winds Calm Performance Distance: 5.25 miles Time: 0:59:07 Speed: 5.3 mph Pace: 11' 15 /mi Calories: 725 Map Elevation (ft)

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Jun 25 - W@W #1 MTB Race

Update: I was 7th. Only 65 seconds out of first place. Felt like I was flying. Need a bigger gear. Activity Route: -- Elev. Avg: 0 ft Location: -- Elev. Gain: +0 ft Date: 06/25/08 Up/Downhill: [+0/-0] Time: 06:00 PM Difficulty: 2.3 / 5.0 Performance Distance: 11.40 miles Time: 0:52:00 Speed: 13.2 mph Pace: 4' 33 /mi Calories: 617

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Jun 24 - Local Run

Activity Route: -- Elev. Avg: 264 ft Location: Falls Church, VA Elev. Gain: +3 ft Date: 06/24/08 Up/Downhill: [+403/-400] Time: 06:21 AM Difficulty: 2.4 / 5.0 Weather: Fog/Mist 61 F temp; 100% humidity 61 F heat index; winds Calm Performance Distance: 4.32 miles Time: 0:37:47 Speed: 6.9 mph Pace: 8' 44 /mi Calories: 599 Map Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 31 -0' 13 7.0 +0.2 -56 ft 2 8' 33 -0' 11 7.0 +0.1 -56 ft 3 8' 47 +0' 03 6.8 -0.0 +26 ft 4 9' 09 +0' 25 6.5 -0.3 +43 ft end 8' 26 -0' 18 7.1 +0.2 +46 ft Versus average of 8' 44 min/mile

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It's a Mental Problem

This time last year I had had good results at the BYB, 2 FORDs, and the Untamed VA and confidence was high. I'm within 2 pounds this time last year, as well. Shake it off.

Jun 22 - Rappahanock Canoe

Easy canoe with the family. Speed was 4+ mph when we were paddling. Tieing down the canoe needs refinement. Fasten the boards to the rack and bring the stern and bow lines back at an angle to the upright braces on the rack Activity Route: -- Elev. Avg: 72 ft Location: Hartwood, VA Elev. Gain: -13 ft Date: 06/22/08 Up/Downhill: [+55/-68] Time: 10:00 AM Difficulty: 2.3 / 5.0 Weather: Fair 84 F temp; 42% humidity 84 F heat index; winds N 5 Performance Distance: 5.60 miles Time: 3:00:00 Speed: 1.9 mph Pace: 31' 35 /mi Calories: 300 Map

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Jun 23 - Scale

183.8/12.2

After a good week last week, lost ground.