Wednesday, July 23, 2008

Jul 22 - Commute In B


Activity
Route:--Elev. Avg:14 ft
Location:Arlington, VAElev. Gain:+9 ft
Date:07/22/08Up/Downhill:[+150/-141]
Time:07:02 AMDifficulty: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


Posted from bimactive.com

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, VAElev. Gain:+6 ft
Date:07/22/08Up/Downhill:[+793/-787]
Time:06:11 AMDifficulty: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
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
19' 03-0' 226.6+0.2+19 ft
210' 15+0' 505.8-0.5+16 ft
39' 19-0' 066.4+0.1-33 ft
49' 13-0' 126.5+0.1+7 ft
end9' 02-0' 236.6+0.3-3 ft
Versus average of 9' 25 min/mile

Posted from bimactive.com

Jul 22 - Commute In A


Activity
Route:--Elev. Avg:236 ft
Location:Falls Church, VAElev. Gain:-324 ft
Date:07/22/08Up/Downhill:[+515/-839]
Time:05:30 AMDifficulty: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


Posted from bimactive.com

Jul 21 - Commute Out


Activity
Route:--Elev. Avg:165 ft
Location:Anacostia Annex, VAElev. Gain:+325 ft
Date:07/21/08Up/Downhill:[+954/-629]
Time:05:41 PMDifficulty: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


Posted from bimactive.com

Monday, July 21, 2008

Jul 21 - Scale

183.4/11.7

Sunday, July 20, 2008

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.