Oct 04 - Accotink/Wakefield MTB

Activity Route: -- Elev. Avg: 228 ft Location: Springfield, VA Elev. Gain: -66 ft Date: 10/04/08 Up/Downhill: [+1420/-1486] Time: 10:12 AM Difficulty: 3.9 / 5.0 Weather: Fair 65 F temp; 56% humidity 65 F heat index; winds Vrbl 3 Performance Distance: 15.24 miles Time: 1:55:53 Speed: 7.9 mph Pace: 7' 36 /mi Calories: 833 Map

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Oct 03 - Commute In B

Activity Route: -- Elev. Avg: 13 ft Location: Arlington, VA Elev. Gain: +6 ft Date: 10/03/08 Up/Downhill: [+170/-164] Time: 07:11 AM Difficulty: 1.8 / 5.0 Weather: A Few Clouds 52 F temp; 71% humidity 52 F heat index; winds S 8 Performance Distance: 4.63 miles Time: 0:20:50 Speed: 13.3 mph Pace: 4' 31 /mi Calories: 250

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Oct 03 - PHT Run

Activity Route: -- Elev. Avg: 10 ft Location: Arlington, VA Elev. Gain: +7 ft Date: 10/03/08 Up/Downhill: [+590/-583] Time: 06:16 AM Difficulty: 2.6 / 5.0 Weather: A Few Clouds 52 F temp; 71% humidity 52 F heat index; winds S 8 Performance Distance: 4.58 miles Time: 0:44:59 Speed: 6.1 mph Pace: 9' 49 /mi Calories: 623 Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 39 -0' 10 6.2 +0.1 0 ft 2 10' 53 +1' 04 5.5 -0.6 +36 ft 3 10' 28 +0' 39 5.7 -0.4 -30 ft 4 8' 58 -0' 51 6.7 +0.6 +10 ft end 8' 32 -1' 17 7.0 +0.9 -10 ft Versus average of 9' 49 min/mile

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Oct 03 - Commute In A

Activity Route: -- Elev. Avg: 225 ft Location: Falls Church, VA Elev. Gain: -324 ft Date: 10/03/08 Up/Downhill: [+702/-1026] Time: 05:27 AM Difficulty: 3.1 / 5.0 Weather: Fair 43 F temp; 100% humidity 43 F heat index; winds Calm Performance Distance: 9.53 miles Time: 0:41:16 Speed: 13.9 mph Pace: 4' 19 /mi Calories: 502

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Oct 02 - Commute Out

Activity Route: -- Elev. Avg: 167 ft Location: Anacostia Annex, VA Elev. Gain: +270 ft Date: 10/02/08 Up/Downhill: [+958/-688] Time: 05:25 PM Difficulty: 3.5 / 5.0 Weather: A Few Clouds 66 F temp; 38% humidity 66 F heat index; winds NW 9 Performance Distance: 13.35 miles Time: 1:00:02 Speed: 13.3 mph Pace: 4' 31 /mi Calories: 707

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Stats Through 30 Sep

Thru 30 Sept	#	Time	Distance
Run 2007	87	76:32	440.7
Run 2008	86	65:52	397.5
	1 more in 2007	11:40 more in 2007	43.2 more in 2007
Cycle 2007	147	128:26	1569.5
Cycle 2008	171	184:47	1789.7
	24 more in 2008	56:21 more in 2008	220.2 more in 2008
Combined 2007	234	204:58	2010.2
Combined 2008	257	249:40	2187.2
	23 more in 2008	44:06 more in 2008	177 more in 2008

 

The run difference is considerable:  Average distance in 2007 was just over 5 miles.  Average in 2008 was 4.6 miles per.  I recall doing a lot more long local runs and some Fountainhead runs I haven’t done this year.  Utah MTB must count for some big hours on the bike.

 

Sep 30 - Commute In B

Activity Route: -- Elev. Avg: 13 ft Location: Arlington, VA Elev. Gain: +10 ft Date: 09/30/08 Up/Downhill: [+160/-150] Time: 07:09 AM Difficulty: 1.7 / 5.0 Weather: Partly Cloudy 61 F temp; 83% humidity 61 F heat index; winds Calm Performance Distance: 4.53 miles Time: 0:18:07 Speed: 15.0 mph Pace: 4' 00 /mi Calories: 236

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Sep 30 - PHT Run

Fairly slow - and the rides were slow as well. Cool fog on the river. Tired when I got to work. Activity Route: -- Elev. Avg: 10 ft Location: Arlington, VA Elev. Gain: -3 ft Date: 09/30/08 Up/Downhill: [+810/-813] Time: 06:16 AM Difficulty: 2.8 / 5.0 Weather: Partly Cloudy 61 F temp; 83% humidity 61 F heat index; winds Calm Performance Distance: 4.59 miles Time: 0:47:58 Speed: 5.7 mph Pace: 10' 27 /mi Calories: 635 Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 24 -1' 03 6.4 +0.6 +19 ft 2 11' 41 +1' 14 5.1 -0.6 +30 ft 3 12' 41 +2' 14 4.7 -1.0 -52 ft 4 8' 55 -1' 32 6.7 +1.0 +10 ft end 8' 52 -1' 35 6.8 +1.0 -10 ft Versus average of 10' 27 min/mile

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Sep 30 - Commute In A

Activity Route: -- Elev. Avg: 251 ft Location: Falls Church, VA Elev. Gain: -315 ft Date: 09/30/08 Up/Downhill: [+649/-964] Time: 05:29 AM Difficulty: 3.0 / 5.0 Weather: Fog/Mist 53 F temp; 100% humidity 53 F heat index; winds Calm Performance Distance: 8.59 miles Time: 0:38:38 Speed: 13.3 mph Pace: 4' 31 /mi Calories: 447

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Sep 29 - Commute Out

Activity Route: -- Elev. Avg: 169 ft Location: Anacostia Annex, VA Elev. Gain: +324 ft Date: 09/29/08 Up/Downhill: [+967/-643] Time: 05:25 PM Difficulty: 3.6 / 5.0 Weather: A Few Clouds 74 F temp; 51% humidity 74 F heat index; winds NW 10 Performance Distance: 13.17 miles Time: 1:00:50 Speed: 13.0 mph Pace: 4' 37 /mi Calories: 715

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Sep 30 - Scale

184.2/11.8