Nov 27 - Scot's Run Trail Run

Activity Route: -- Elev. Avg: 161 ft Location: McLean, VA, Elev. Gain: +4 ft Date: 11/27/08 Up/Downhill: [+984/-980] Time: 02:13 PM Difficulty: 2.9 / 5.0 Weather: Sunny 48 F temp; 38% humidity 48 F heat index; winds SSW 6 mph Performance Distance: 4.07 miles Time: 0:55:00 Speed: 4.4 mph Pace: 13' 30 /mi Calories: 568 Map Elevation (ft)

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Nov 27 - Ride to Scot's Run

Activity Route: -- Elev. Avg: 298 ft Location: Annandale, VA, Elev. Gain: -59 ft Date: 11/27/08 Up/Downhill: [+807/-866] Time: 01:11 PM Difficulty: 3.3 / 5.0 Weather: Sunny 47 F temp; 41% humidity 47 F heat index; winds SSW 6 mph Performance Distance: 10.46 miles Time: 0:43:49 Speed: 14.3 mph Pace: 4' 12 /mi Calories: 546 Notes First time with 18T Map

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Nov 25 - Commute In B

Activity Route: -- Elev. Avg: 14 ft Location: Fort Myer, VA, Elev. Gain: +10 ft Date: 11/25/08 Up/Downhill: [+170/-160] Time: 08:20 AM Difficulty: 1.7 / 5.0 Weather: Mostly Cloudy 43 F temp; 65% humidity 43 F heat index; winds NW 8 mph Performance Distance: 4.54 miles Time: 0:19:02 Speed: 14.3 mph Pace: 4' 12 /mi Calories: 245

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Nov 25 - PHT Run

Calf a little sore. Activity Route: -- Elev. Avg: 12 ft Location: Fort Myer, VA, Elev. Gain: +0 ft Date: 11/25/08 Up/Downhill: [+656/-656] Time: 07:57 AM Difficulty: 2.8 / 5.0 Weather: Mostly Cloudy 43 F temp; 65% humidity 43 F heat index; winds NW 8 mph Performance Distance: 5.62 miles Time: 0:51:03 Speed: 6.6 mph Pace: 9' 05 /mi Calories: 774 Map Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 35 -0' 30 7.0 +0.4 +26 ft 2 9' 47 +0' 42 6.1 -0.5 -26 ft 3 9' 43 +0' 38 6.2 -0.4 +62 ft 4 8' 48 -0' 17 6.8 +0.2 -52 ft 5 8' 22 -0' 43 7.2 +0.6 +19 ft end 9' 15 +0' 10 6.5 -0.1 -29 ft Versus average of 9' 05 min/mile

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Nov 25 - Commute In A

Activity Route: -- Elev. Avg: 242 ft Location: Annandale, VA, Elev. Gain: -335 ft Date: 11/25/08 Up/Downhill: [+498/-833] Time: 06:44 AM Difficulty: 2.9 / 5.0 Weather: Cloudy 42 F temp; 79% humidity 42 F heat index; winds NW 6 mph Performance Distance: 8.60 miles Time: 0:36:33 Speed: 14.1 mph Pace: 4' 15 /mi Calories: 452 Elevation (ft)

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Nov 24 - Commute Out

Activity Route: -- Elev. Avg: 171 ft Location: Washington, DC, Elev. Gain: +309 ft Date: 11/24/08 Up/Downhill: [+984/-675] Time: 06:02 PM Difficulty: 3.7 / 5.0 Weather: Cloudy and Windy 50 F temp; 37% humidity 50 F heat index; winds S 20 mph Performance Distance: 13.12 miles Time: 1:02:44 Speed: 12.6 mph Pace: 4' 46 /mi Calories: 712

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Nov 24 - Commute In

Activity Route: -- Elev. Avg: 165 ft Location: Annandale, VA, Elev. Gain: -325 ft Date: 11/24/08 Up/Downhill: [+593/-918] Time: 08:34 AM Difficulty: 4.2 / 5.0 Weather: Partly Cloudy 28 F temp; 73% humidity 28 F heat index; winds S 1 mph Performance Distance: 13.30 miles Time: 0:59:44 Speed: 13.4 mph Pace: 4' 29 /mi Calories: 707

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Nov 24 - Scale

183.2/12.5

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