Nov 08 - Local Run

Activity Route: -- Elev. Avg: 272 ft Location: Annandale, VA, Elev. Gain: -6 ft Date: 11/08/08 Up/Downhill: [+564/-570] Time: 04:03 PM Difficulty: 2.7 / 5.0 Weather: Partly Cloudy 64 F temp; 52% humidity 64 F heat index; winds WNW 3 mph Performance Distance: 5.41 miles Time: 0:47:36 Speed: 6.8 mph Pace: 8' 48 /mi Calories: 743 Map Elevation (ft) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 59 +0' 11 6.7 -0.1 -32 ft 2 9' 11 +0' 23 6.5 -0.3 -66 ft 3 8' 29 -0' 19 7.1 +0.2 +29 ft 4 8' 51 +0' 03 6.8 -0.0 -39 ft 5 8' 35 -0' 13 7.0 +0.2 +69 ft end 8' 32 -0' 16 7.0 +0.2 +32 ft Versus average of 8' 48 min/mile

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Nov 07 - Commute In B

Activity Route: -- Elev. Avg: 13 ft Location: Fort Myer, VA, Elev. Gain: +10 ft Date: 11/07/08 Up/Downhill: [+164/-154] Time: 07:58 AM Difficulty: 1.7 / 5.0   Weather: Fair   56 F temp; 91% humidity   56 F heat index; winds NNE 4 mph Performance Distance: 4.54 miles Time: 0:18:05 Speed: 15.1 mph Pace: 3' 58 /mi Calories: 242

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Nov 07 - PHT Run

Activity Route: -- Elev. Avg: 12 ft Location: Fort Myer, VA, Elev. Gain: +0 ft Date: 11/07/08 Up/Downhill: [+1023/-1023] Time: 07:33 AM Difficulty: 3.0 / 5.0   Weather: Fair   56 F temp; 91% humidity   56 F heat index; winds NNE 4 mph Performance Distance: 4.60 miles Time: 0:42:10 Speed: 6.5 mph Pace: 9' 10 /mi Calories: 635 Map   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 47 -0' 23 6.8 +0.3 +19 ft 2 10' 00 +0' 50 6.0 -0.5 -23 ft 3 9' 27 +0' 17 6.3 -0.2 +29 ft 4 8' 54 -0' 16 6.7 +0.2 -17 ft end 8' 20 -0' 50 7.2 +0.7 -10 ft Versus average of 9' 10 min/mile

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Nov 07 - Commute In A

Activity Route: -- Elev. Avg: 237 ft Location: Annandale, VA, Elev. Gain: -331 ft Date: 11/07/08 Up/Downhill: [+531/-862] Time: 06:41 AM Difficulty: 2.9 / 5.0   Weather: Fog   53 F temp; 99% humidity   53 F heat index; winds WSW 1 mph Performance Distance: 8.56 miles Time: 0:41:33 Speed: 12.4 mph Pace: 4' 50 /mi Calories: 456 Notes Threw the chain which caused complications

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Nov 06 - Commute Out

Activity Route: -- Elev. Avg: 169 ft Location: Washington, DC Elev. Gain: +309 ft Date: 11/06/08 Up/Downhill: [+958/-649] Time: 05:57 PM Difficulty: 3.5 / 5.0 Performance Distance: 13.17 miles Time: 1:00:27 Speed: 13.1 mph Pace: 4' 35 /mi Calories: 718

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Nov 06 - Local Run

Regular run down Holmes Run and back Activity Route: -- Elev. Avg: 264 ft Location: Annandale, VA, Elev. Gain: +0 ft Date: 11/06/08 Up/Downhill: [+298/-298] Time: 07:44 AM Difficulty: 2.3 / 5.0 Weather: Cloudy 58 F temp; 86% humidity 58 F heat index; winds NNW 12 mph Performance Distance: 4.02 miles Time: 0:34:53 Speed: 6.9 mph Pace: 8' 41 /mi Calories: 556

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Nov 04 - Commute In B

Activity Route: -- Elev. Avg: 13 ft Location: Fort Myer, VA, Elev. Gain: +13 ft Date: 11/04/08 Up/Downhill: [+173/-160] Time: 08:24 AM Difficulty: 1.7 / 5.0 Weather: Cloudy 54 F temp; 82% humidity 54 F heat index; winds NNE 7 mph Performance Distance: 4.55 miles Time: 0:22:37 Speed: 12.1 mph Pace: 4' 58 /mi Calories: 250

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Nov 04 - TR Island Run

Activity Route: -- Elev. Avg: 10 ft Location: Fort Myer, VA, Elev. Gain: +0 ft Date: 11/04/08 Up/Downhill: [+170/-170] Time: 07:50 AM Difficulty: 1.5 / 5.0 Weather: Cloudy 54 F temp; 82% humidity 54 F heat index; winds NNE 7 mph Performance Distance: 3.06 miles Time: 0:27:20 Speed: 6.7 mph Pace: 8' 57 /mi Calories: 421 Map Elevation (ft) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 03 +0' 06 6.6 -0.1 0 ft 2 9' 02 +0' 05 6.6 -0.1 0 ft 3 8' 44 -0' 13 6.9 +0.2 0 ft end 8' 00 -0' 57 7.5 +0.8 0 ft Versus average of 8' 57 min/mile

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Nov 04 - Commute In

Activity Route: -- Elev. Avg: 252 ft Location: Annandale, VA, Elev. Gain: -322 ft Date: 11/04/08 Up/Downhill: [+580/-902] Time: 07:19 AM Difficulty: 3.0 / 5.0 Weather: Cloudy 54 F temp; 83% humidity 54 F heat index; winds NNE 4 mph Performance Distance: 9.50 miles Time: 0:41:33 Speed: 13.7 mph Pace: 4' 23 /mi Calories: 505

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Nov 03 - Commute Out

Activity Route: -- Elev. Avg: 170 ft Location: Washington, DC, Elev. Gain: +305 ft Date: 11/03/08 Up/Downhill: [+987/-682] Time: 05:54 PM Difficulty: 3.5 / 5.0 Weather: Partly Cloudy 57 F temp; 72% humidity 57 F heat index; winds CALM calm mph Performance Distance: 13.19 miles Time: 1:01:08 Speed: 12.9 mph Pace: 4' 39 /mi Calories: 710

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Nov 03 - Scale

187.0/12.0