Sep 12 - Local Run

Activity Route: -- Elev. Avg: 263 ft Location: Falls Church, VA Elev. Gain: +0 ft Date: 09/12/08 Up/Downhill: [+492/-492] Time: 07:45 AM Difficulty: 2.6 / 5.0 Weather: Overcast 69 F temp; 87% humidity 69 F heat index; winds SE 5 Performance Distance: 5.75 miles Time: 0:50:56 Speed: 6.8 mph Pace: 8' 51 /mi Calories: 796 Map

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Sep 09 - Commute In B

Activity Route: -- Elev. Avg: 14 ft Location: Arlington, VA Elev. Gain: +13 ft Date: 09/09/08 Up/Downhill: [+196/-183] Time: 06:59 AM Difficulty: 2.0 / 5.0 Weather: Mostly Cloudy with Haze 76 F temp; 81% humidity 79 F heat index; winds S 9 Performance Distance: 4.56 miles Time: 0:22:16 Speed: 12.3 mph Pace: 4' 53 /mi Calories: 249

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Sep 09 - PHT Run

Activity Route: -- Elev. Avg: 13 ft Location: Arlington, VA Elev. Gain: -3 ft Date: 09/09/08 Up/Downhill: [+597/-600] Time: 06:12 AM Difficulty: 3.0 / 5.0 Weather: Overcast 76 F temp; 81% humidity 79 F heat index; winds S 9 Performance Distance: 3.95 miles Time: 0:41:30 Speed: 5.7 mph Pace: 10' 30 /mi Calories: 545 Notes Fairly slow - not fully recovered from fast ride last night and this morning.

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Sep 09 - Commute In A

Activity Route: -- Elev. Avg: 249 ft Location: Falls Church, VA Elev. Gain: -328 ft Date: 09/09/08 Up/Downhill: [+570/-898] Time: 05:24 AM Difficulty: 2.9 / 5.0 Weather: Overcast 74 F temp; 90% humidity 74 F heat index; winds Vrbl 5 Performance Distance: 8.58 miles Time: 0:31:43 Speed: 16.2 mph Pace: 3' 42 /mi Calories: 441

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Sep 08 - Commute Out

Activity Route: -- Elev. Avg: 164 ft Location: Anacostia Annex, VA Elev. Gain: +328 ft Date: 09/08/08 Up/Downhill: [+1033/-705] Time: 05:38 PM Difficulty: 4.6 / 5.0 Weather: Mostly Cloudy 85 F temp; 51% humidity 87 F heat index; winds S 7 Performance Distance: 13.06 miles Time: 0:53:32 Speed: 14.6 mph Pace: 4' 07 /mi Calories: 682

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Sep 08 - Scale

182.8/11.4

Hmmm.  Sore in core and shoulders from kayak, but still…

Sep 07 - Bull Run Marina Kayak

Activity Route: -- Elev. Avg: 118 ft Location: Clifton, VA Elev. Gain: +0 ft Date: 09/07/08 Up/Downhill: [+13/-13] Time: 02:30 PM Difficulty: 2.3 / 5.0 Weather: Fair 81 F temp; 40% humidity 80 F heat index; winds Calm Performance Distance: 5.83 miles Time: 1:25:00 Speed: 4.1 mph Pace: 14' 38 /mi Calories: 0 Map

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Sep 07 - Bull Run Marina Run

Harder than it looks. Activity Route: -- Elev. Avg: 195 ft Location: Clifton, VA Elev. Gain: +46 ft Date: 09/07/08 Up/Downhill: [+1138/-1092] Time: 01:02 PM Difficulty: 3.8 / 5.0 Weather: Fair 79 F temp; 45% humidity 79 F heat index; winds Vrbl 6 Performance Distance: 6.22 miles Time: 1:02:18 Speed: 6.0 mph Pace: 10' 01 /mi Calories: 853 Map Elevation (ft) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 10 +0' 09 5.9 -0.1 +99 ft 2 9' 37 -0' 24 6.2 +0.2 -52 ft 3 9' 49 -0' 12 6.1 +0.1 +17 ft 4 9' 45 -0' 16 6.2 +0.2 +72 ft 5 10' 15 +0' 14 5.8 -0.1 -92 ft 6 10' 20 +0' 19 5.8 -0.2 -23 ft end 10' 37 +0' 36 5.7 -0.3 +27 ft Versus average of 10' 01 min/mile

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