Oct 11 - Monster Mash MTB Race

Performance Distance: 11.00 miles Time: 0:55:00 Speed: 12.0 mph Pace: 5' 00 /mi Calories: 445

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Oct 10 - Commute In B

Activity Route: -- Elev. Avg: 13 ft Location: Fort Myer, VA, Elev. Gain: +14 ft Date: 10/10/08 Up/Downhill: [+164/-150] Time: 07:45 AM Difficulty: 1.7 / 5.0 Weather: Mostly Cloudy 63 F temp; 71% humidity 63 F heat index; winds NNW 7 mph Performance Distance: 4.58 miles Time: 0:21:05 Speed: 13.0 mph Pace: 4' 37 /mi Calories: 249

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Oct 10 - PHT Run

Activity Route: -- Elev. Avg: 13 ft Location: Fort Myer, VA, Elev. Gain: +6 ft Date: 10/10/08 Up/Downhill: [+616/-610] Time: 07:17 AM Difficulty: 2.5 / 5.0 Weather: Mostly Cloudy 63 F temp; 71% humidity 63 F heat index; winds NNW 7 mph Performance Distance: 3.91 miles Time: 0:35:38 Speed: 6.6 mph Pace: 9' 07 /mi Calories: 539 Map Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 09 +0' 02 6.5 -0.0 0 ft 2 10' 03 +0' 56 6.0 -0.6 +26 ft 3 8' 58 -0' 09 6.7 +0.1 -13 ft end 8' 13 -0' 54 7.3 +0.7 -6 ft Versus average of 9' 07 min/mile

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Oct 10 - Commute In A

Activity Route: -- Elev. Avg: 246 ft Location: Annandale, VA, Elev. Gain: -328 ft Date: 10/10/08 Up/Downhill: [+587/-915] Time: 06:30 AM Difficulty: 3.0 / 5.0 Weather: Fair 56 F temp; 87% humidity 56 F heat index; winds NNW 1 mph Performance Distance: 8.55 miles Time: 0:36:21 Speed: 14.1 mph Pace: 4' 15 /mi Calories: 444

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Oct 09 - Long Commute Out

Felt a little sluggish. Is it the yoga? Activity Route: -- Elev. Avg: 126 ft Location: Washington, DC, Elev. Gain: +318 ft Date: 10/09/08 Up/Downhill: [+764/-446] Time: 06:02 PM Difficulty: 4.1 / 5.0 Weather: Cloudy 75 F temp; 65% humidity 77 F heat index; winds SSW 8 mph Performance Distance: 16.13 miles Time: 1:15:27 Speed: 12.8 mph Pace: 4' 41 /mi Calories: 872 Map Elevation (ft)

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Oct 07 - Scale

185.0/12.4
Time to get back on the program

Oct 07 - Commute In (No run)

Activity Route: -- Elev. Avg: 164 ft Location: Falls Church, VA Elev. Gain: -318 ft Date: 10/07/08 Up/Downhill: [+692/-1010] Time: 05:49 AM Difficulty: 3.3 / 5.0 Weather: Fair 44 F temp; 89% humidity 44 F heat index; winds Calm Performance Distance: 13.14 miles Time: 0:57:28 Speed: 13.7 mph Pace: 4' 23 /mi Calories: 696

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Oct 06 - Commute Out

Activity Route: -- Elev. Avg: 166 ft Location: Anacostia Annex, VA Elev. Gain: +318 ft Date: 10/06/08 Up/Downhill: [+951/-633] Time: 05:38 PM Difficulty: 3.5 / 5.0 Weather: Partly Cloudy 68 F temp; 43% humidity 68 F heat index; winds N 7 Performance Distance: 13.16 miles Time: 0:59:12 Speed: 13.3 mph Pace: 4' 31 /mi Calories: 704

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Oct 05 - Great Falls Park Run

Activity Route: -- Elev. Avg: 188 ft Location: Great Falls, VA Elev. Gain: +0 ft Date: 10/05/08 Up/Downhill: [+643/-643] Time: 12:06 PM Difficulty: 2.6 / 5.0 Weather: Fair 68 F temp; 54% humidity 68 F heat index; winds N 7 Performance Distance: 3.93 miles Time: 0:36:31 Speed: 6.5 mph Pace: 9' 17 /mi Calories: 542 Map Elevation (ft)

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Oct 05 - Difficult Run MTB

Activity Route: -- Elev. Avg: 232 ft Location: Great Falls, VA Elev. Gain: +3 ft Date: 10/05/08 Up/Downhill: [+997/-994] Time: 10:31 AM Difficulty: 3.5 / 5.0 Weather: Fair 65 F temp; 60% humidity 65 F heat index; winds N 9 Performance Distance: 12.36 miles Time: 1:19:07 Speed: 9.4 mph Pace: 6' 23 /mi Calories: 677 Map Elevation (ft)

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