Jul 18 - Commute In

Skipped the run to help the calves. Activity Route: -- Elev. Avg: 156 ft Location: Falls Church, VA Elev. Gain: -334 ft Date: 07/18/08 Up/Downhill: [+643/-977] Time: 06:13 AM Difficulty: 3.2 / 5.0 Weather: Fog/Mist 68 F temp; 100% humidity 68 F heat index; winds Calm Performance Distance: 13.26 miles Time: 0:55:05 Speed: 14.4 mph Pace: 4' 10 /mi Calories: 704 Notes Very easy ride - still trying to recover the calves.

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Jul 17 - Commute Out

Activity Route: Commute Out Elev. Avg: 156 ft Location: Anacostia Annex, VA Elev. Gain: +318 ft Date: 07/17/08 Up/Downhill: [+918/-600] Time: 05:30 PM Difficulty: 3.5 / 5.0 Weather: Thunderstorm Heavy Rain 85 F temp; 58% humidity 89 F heat index; winds N 8 Performance Distance: 13.30 miles Time: 1:00:00 Speed: 13.3 mph Pace: 4' 31 /mi Calories: 712 Notes Very slow - still need to recover from W@W. Calves very sore, quads empty.

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Jul 17 - W@W Crash Out

Crashed on 3rd lap. Riding way out at the edge of the envelop. Massive cramps in both calves at the crash. Must think about potassium loading? Activity Route: -- Elev. Avg: 238 ft Location: Annandale, VA Elev. Gain: +10 ft Date: 07/16/08 Up/Downhill: [+521/-511] Time: 05:51 PM Difficulty: 3.6 / 5.0 Weather: Fair 87 F temp; 44% humidity 88 F heat index; winds SE 5 Performance Distance: 6.38 miles Time: 0:41:42 Speed: 9.2 mph Pace: 6' 31 /mi Calories: 346 Map Elevation (ft)

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Jul 15 - Fort Marcy Run

I think the spikes in pace on the flatter parts correspond to stream crossings. Activity Route: -- Elev. Avg: 121 ft Location: Ft Myer, VA Elev. Gain: +0 ft Date: 07/15/08 Up/Downhill: [+964/-964] Time: 05:45 AM Difficulty: 3.1 / 5.0 Weather: A Few Clouds 71 F temp; 73% humidity 71 F heat index; winds NW 6 Performance Distance: 6.03 miles Time: 0:58:30 Speed: 6.2 mph Pace: 9' 42 /mi Calories: 820 Map Elevation (ft) Pace (min/mile)

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Jul 15 - Scale

183.2/11.9 – time to restart the program

Jul 14 - Short Commute Out

Activity Route: -- Elev. Avg: 111 ft Location: Anacostia Annex, VA Elev. Gain: +252 ft Date: 07/14/08 Up/Downhill: [+731/-479] Time: 05:34 PM Difficulty: 3.9 / 5.0 Weather: Mostly Cloudy 85 F temp; 37% humidity 84 F heat index; winds N 8 Performance Distance: 8.98 miles Time: 0:43:55 Speed: 12.3 mph Pace: 4' 53 /mi Calories: 487 Map

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Jul 13 - RAT Race Recon - MTB

Activity Route: -- Elev. Avg: 126 ft Location: Fredericksburg, VA Elev. Gain: -7 ft Date: 07/13/08 Up/Downhill: [+813/-820] Time: 11:25 AM Difficulty: 3.6 / 5.0 Weather: Partly Cloudy 77 F temp; 68% humidity 79 F heat index; winds N 6 Performance Distance: 7.01 miles Time: 1:26:05 Speed: 4.8 mph Pace: 12' 30 /mi Calories: 422 Map Elevation (ft)

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Jul 13 - RAT Race Recon - Canoe

Activity Route: -- Elev. Avg: 52 ft Location: Fredericksburg, VA Elev. Gain: -29 ft Date: 07/13/08 Up/Downhill: [+3/-32] Time: 09:30 PM Difficulty: 2.0 / 5.0 Weather: Partly Cloudy 77 F temp; 68% humidity 79 F heat index; winds N 6 Map

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