Sep 05 - Commute In B

Activity Route: -- Elev. Avg: 15 ft Location: Arlington, VA Elev. Gain: +13 ft Date: 09/05/08 Up/Downhill: [+183/-170] Time: 07:31 AM Difficulty: 1.7 / 5.0 Weather: A Few Clouds 73 F temp; 78% humidity 73 F heat index; winds S 3 Performance Distance: 4.53 miles Time: 0:21:03 Speed: 12.9 mph Pace: 4' 39 /mi Calories: 245

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Sep 05 - TR Island Run

Activity Route: -- Elev. Avg: 11 ft Location: Arlington, VA Elev. Gain: +0 ft Date: 09/05/08 Up/Downhill: [+154/-154] Time: 06:53 AM Difficulty: 1.6 / 5.0 Weather: A Few Clouds 73 F temp; 78% humidity 73 F heat index; winds S 3 Performance Distance: 3.54 miles Time: 0:32:51 Speed: 6.5 mph Pace: 9' 16 /mi Calories: 489 Map Elevation (ft)

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Sep 05 - Commute In A

Activity Route: -- Elev. Avg: 243 ft Location: Falls Church, VA Elev. Gain: -325 ft Date: 09/05/08 Up/Downhill: [+580/-905] Time: 06:12 AM Difficulty: 3.0 / 5.0 Weather: Fair 67 F temp; 93% humidity 67 F heat index; winds Calm Performance Distance: 8.59 miles Time: 0:33:53 Speed: 15.2 mph Pace: 3' 57 /mi Calories: 454

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Sep 04 - Commute Out

Activity Route: -- Elev. Avg: 164 ft Location: Anacostia Annex, VA Elev. Gain: +318 ft Date: 09/04/08 Up/Downhill: [+941/-623] Time: 05:19 PM Difficulty: 4.9 / 5.0 Weather: Partly Cloudy 92 F temp; 38% humidity 94 F heat index; winds S 7 Performance Distance: 13.14 miles Time: 0:59:28 Speed: 13.3 mph Pace: 4' 31 /mi Calories: 716

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Sep 03 - Scale

181.4/11.4

Sep 02 - Commute In B

Activity Route: -- Elev. Avg: 14 ft Location: Arlington, VA Elev. Gain: +10 ft Date: 09/02/08 Up/Downhill: [+177/-167] Time: 07:04 AM Difficulty: 1.7 / 5.0 Weather: Fair 66 F temp; 70% humidity 66 F heat index; winds N 6 Performance Distance: 4.55 miles Time: 0:20:09 Speed: 13.5 mph Pace: 4' 27 /mi Calories: 243

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Sep 02 - PHT Run

Activity Route: -- Elev. Avg: 12 ft Location: Arlington, VA Elev. Gain: -3 ft Date: 09/02/08 Up/Downhill: [+941/-944] Time: 06:10 AM Difficulty: 2.9 / 5.0 Weather: Fair 66 F temp; 70% humidity 66 F heat index; winds N 6 Performance Distance: 4.66 miles Time: 0:42:25 Speed: 6.6 mph Pace: 9' 06 /mi Calories: 639 Notes Faster and faster, but still tried to run with a steady flow. Did cut out a 30 sec stop at the mid-point Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 02 -0' 04 6.6 +0.0 -3 ft 2 9' 43 +0' 37 6.2 -0.4 +30 ft 3 9' 15 +0' 09 6.5 -0.1 -30 ft 4 8' 41 -0' 25 6.9 +0.3 +7 ft end 8' 34 -0' 32 7.0 +0.4 -7 ft Versus average of 9' 06 min/mile

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Sep 02 - Commute In A

57 degrees on bike computer. Knee warmers would have been useful Activity Route: -- Elev. Avg: 245 ft Location: Falls Church, VA Elev. Gain: -328 ft Date: 09/02/08 Up/Downhill: [+531/-859] Time: 05:26 AM Difficulty: 2.9 / 5.0 Weather: Fair 57 F temp; 96% humidity 57 F heat index; winds Calm Performance Distance: 8.56 miles Time: 0:33:16 Speed: 15.4 mph Pace: 3' 54 /mi Calories: 450

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Sep 01 - Cabin John Trail Run

Activity Route: -- Elev. Avg: 116 ft Location: Glen Echo, VA Elev. Gain: -23 ft Date: 09/01/08 Up/Downhill: [+902/-925] Time: 02:08 PM Difficulty: 3.4 / 5.0 Weather: A Few Clouds 87 F temp; 29% humidity 84 F heat index; winds N 7 Performance Distance: 3.64 miles Time: 0:35:05 Speed: 6.2 mph Pace: 9' 38 /mi Calories: 503 Map

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Sep 01 - C&O Canal Ride

Activity Route: -- Elev. Avg: 34 ft Location: Anacostia Annex, VA Elev. Gain: +138 ft Date: 09/01/08 Up/Downhill: [+429/-291] Time: 01:05 PM Difficulty: 3.8 / 5.0 Weather: A Few Clouds 87 F temp; 29% humidity 84 F heat index; winds N 7 Performance Distance: 11.49 miles Time: 0:50:37 Speed: 13.6 mph Pace: 4' 25 /mi Calories: 638 Map

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Aug 31 - Rosaryville MTB (Rig)

Activity Route: -- Elev. Avg: 161 ft Location: Cheltenham, MD Elev. Gain: -3 ft Date: 08/31/08 Up/Downhill: [+1437/-1440] Time: 02:41 PM Difficulty: 4.9 / 5.0 Weather: Fair 85 F temp; 23% humidity 81 F heat index; winds Vrbl 7 Performance Distance: 15.01 miles Time: 1:33:29 Speed: 9.6 mph Pace: 6' 15 /mi Calories: 807 Map Elevation (ft)

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Aug 31 - Local Run

Activity Route: -- Elev. Avg: 255 ft Location: Falls Church, VA Elev. Gain: -7 ft Date: 08/31/08 Up/Downhill: [+498/-505] Time: 08:09 AM Difficulty: 2.7 / 5.0 Weather: A Few Clouds 72 F temp; 75% humidity 72 F heat index; winds Calm Performance Distance: 6.29 miles Time: 0:54:58 Speed: 6.9 mph Pace: 8' 44 /mi Calories: 870 Map

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