Jul 22 - Commute In B

Activity Route: -- Elev. Avg: 14 ft Location: Arlington, VA Elev. Gain: +9 ft Date: 07/22/08 Up/Downhill: [+150/-141] Time: 07:02 AM Difficulty: 2.1 / 5.0 Weather: Partly Cloudy 78 F temp; 69% humidity 80 F heat index; winds N 5 Performance Distance: 4.54 miles Time: 0:19:42 Speed: 13.8 mph Pace: 4' 21 /mi Calories: 239

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Jul 22 - PHT Run

Didn't feel like I was fast - just steady, but the pace was pretty high. Activity Route: -- Elev. Avg: 11 ft Location: Arlington, VA Elev. Gain: +6 ft Date: 07/22/08 Up/Downhill: [+793/-787] Time: 06:11 AM Difficulty: 3.4 / 5.0 Weather: Partly Cloudy 78 F temp; 69% humidity 80 F heat index; winds N 5 Performance Distance: 4.68 miles Time: 0:44:02 Speed: 6.4 mph Pace: 9' 25 /mi Calories: 642 Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 03 -0' 22 6.6 +0.2 +19 ft 2 10' 15 +0' 50 5.8 -0.5 +16 ft 3 9' 19 -0' 06 6.4 +0.1 -33 ft 4 9' 13 -0' 12 6.5 +0.1 +7 ft end 9' 02 -0' 23 6.6 +0.3 -3 ft Versus average of 9' 25 min/mile

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Jul 22 - Commute In A

Activity Route: -- Elev. Avg: 236 ft Location: Falls Church, VA Elev. Gain: -324 ft Date: 07/22/08 Up/Downhill: [+515/-839] Time: 05:30 AM Difficulty: 2.9 / 5.0 Weather: Fair 69 F temp; 93% humidity 69 F heat index; winds Calm Performance Distance: 8.54 miles Time: 0:33:50 Speed: 15.1 mph Pace: 3' 58 /mi Calories: 444

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Jul 21 - Commute Out

Activity Route: -- Elev. Avg: 165 ft Location: Anacostia Annex, VA Elev. Gain: +325 ft Date: 07/21/08 Up/Downhill: [+954/-629] Time: 05:41 PM Difficulty: 5.0 / 5.0 Weather: A Few Clouds 95 F temp; 35% humidity 97 F heat index; winds NW 12 Performance Distance: 13.15 miles Time: 1:01:19 Speed: 12.9 mph Pace: 4' 39 /mi Calories: 710

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Jul 21 - Scale

183.4/11.7

Jul 20 - RAT Race

Race report here
FredEvents results here

Bottom line: 1st Co-ed team, 4th overall behind two male solos and a male team, and we beat the 2nd place Male Team.

Calves did not trouble me at all.