Jul 11 - Commute In B

And a loop around Hains Point. A fast loop. Activity Route: -- Elev. Avg: 9 ft Location: Arlington, VA Elev. Gain: +10 ft Date: 07/11/08 Up/Downhill: [+190/-180] Time: 06:59 AM Difficulty: 2.1 / 5.0 Weather: Partly Cloudy 74 F temp; 71% humidity 74 F heat index; winds Calm Performance Distance: 8.60 miles Time: 0:33:16 Speed: 15.5 mph Pace: 3' 52 /mi Calories: 452

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Jul 11 - PHT Run

Much faster than usual. Is is the Hammer Nutrition supplements? I took 2 x Anti-Fatigue and 2 x Race Supreme Caps Activity Route: -- Elev. Avg: 14 ft Location: Arlington, VA Elev. Gain: +3 ft Date: 07/11/08 Up/Downhill: [+997/-994] Time: 06:11 AM Difficulty: 3.0 / 5.0 Weather: Partly Cloudy 72 F temp; 73% humidity 72 F heat index; winds Calm Performance Distance: 4.65 miles Time: 0:43:31 Speed: 6.4 mph Pace: 9' 22 /mi Calories: 643 Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 21 -1' 01 7.2 +0.8 -4 ft 2 10' 10 +0' 48 5.9 -0.5 +29 ft 3 11' 27 +2' 05 5.2 -1.2 -29 ft 4 8' 29 -0' 53 7.1 +0.7 +13 ft end 7' 46 -1' 36 7.7 +1.3 -7 ft Versus average of 9' 22 min/mile

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Jul 11 - Commute In A

Activity Route: -- Elev. Avg: 244 ft Location: Falls Church, VA Elev. Gain: -321 ft Date: 07/11/08 Up/Downhill: [+600/-921] Time: 05:22 AM Difficulty: 3.0 / 5.0 Weather: Fog/Mist 62 F temp; 100% humidity 62 F heat index; winds Calm Performance Distance: 8.58 miles Time: 0:31:09 Speed: 16.5 mph Pace: 3' 38 /mi Calories: 443

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Jul 10 - Commute Out

Activity Route: -- Elev. Avg: 158 ft Location: Anacostia Annex, VA Elev. Gain: +256 ft Date: 07/10/08 Up/Downhill: [+971/-715] Time: 05:42 PM Difficulty: 4.4 / 5.0 Weather: Mostly Cloudy 85 F temp; 37% humidity 84 F heat index; winds NW 8 Performance Distance: 13.41 miles Time: 0:58:15 Speed: 13.8 mph Pace: 4' 21 /mi Calories: 718

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Jul 09 - W@W #3 MTB Race

Link here Activity Route: -- Elev. Avg: 0 ft Location: -- Elev. Gain: +0 ft Date: 07/09/08 Up/Downhill: [+0/-0] Time: 06:00 PM Difficulty: 2.3 / 5.0 Performance Distance: 11.40 miles Time: 0:50:00 Speed: 13.7 mph Pace: 4' 23 /mi Calories: 594 Notes Finished 7th, and exactly 1:00 back from the Masters 35+ winner. Good, hard race.

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Jul 09 - Scale

183.4/12.9

Bad trend continues.  Will I get disciplined about this?

Jul 08 - Commute In B

Activity Route: -- Elev. Avg: 14 ft Location: Arlington, VA Elev. Gain: +10 ft Date: 07/08/08 Up/Downhill: [+170/-160] Time: 07:02 AM Difficulty: 1.7 / 5.0 Weather: Partly Cloudy 73 F temp; 73% humidity 73 F heat index; winds S 5 Performance Distance: 4.53 miles Time: 0:19:13 Speed: 14.1 mph Pace: 4' 15 /mi Calories: 245 Elevation (ft) Speed (mph)

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Jul 08 - PHT Run

Felt very slow, but the splits are ok. Activity Route: -- Elev. Avg: 12 ft Location: Arlington, VA Elev. Gain: -7 ft Date: 07/08/08 Up/Downhill: [+488/-495] Time: 06:22 AM Difficulty: 2.4 / 5.0 Weather: Partly Cloudy 71 F temp; 78% humidity 71 F heat index; winds S 6 Performance Distance: 3.94 miles Time: 0:38:10 Speed: 6.2 mph Pace: 9' 41 /mi Calories: 545 Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 58 -0' 43 6.7 +0.5 +10 ft 2 10' 53 +1' 12 5.5 -0.7 -16 ft 3 10' 00 +0' 19 6.0 -0.2 +6 ft end 8' 51 -0' 50 6.8 +0.6 -6 ft Versus average of 9' 41 min/mile

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Jul 08 - Commute In A

Activity Route: -- Elev. Avg: 244 ft Location: Falls Church, VA Elev. Gain: -328 ft Date: 07/08/08 Up/Downhill: [+610/-938] Time: 05:26 AM Difficulty: 3.0 / 5.0 Weather: Fair 67 F temp; 93% humidity 67 F heat index; winds S 3 Performance Distance: 8.51 miles Time: 0:31:28 Speed: 16.2 mph Pace: 3' 42 /mi Calories: 439

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Jul 07 - Commute Out

Felt like crap Activity Route: -- Elev. Avg: 172 ft Location: Anacostia Annex, VA Elev. Gain: +321 ft Date: 07/07/08 Up/Downhill: [+964/-643] Time: 05:26 PM Difficulty: 4.9 / 5.0 Weather: Mostly Cloudy 86 F temp; 59% humidity 91 F heat index; winds S 10 Performance Distance: 13.02 miles Time: 0:56:15 Speed: 13.9 mph Pace: 4' 19 /mi Calories: 698

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Jun 30 - Jul 04 - Brian Head, Utah

Trip info is here