Run 05:50 pm
30 April, 2008 20:35
Crossings Run --- stayed with Tina and Suzanne....good run. Felt out of breath a couple of times and slowed down --- then we all sprinted at the end -- go figure. Lots of fun. Cool night and some wind.
Activity| Route: | -- | Elev. Avg: | 306 ft | | Location: | -- | Elev. Gain: | +0 ft | | Date: | 04/30/08 | Up/Downhill: | [+131/-131] | | Time: | 05:50 PM | Difficulty: | 1.9 / 5.0 |
| Distance: | 6.74 miles | | |
| Time: | 1:09:31 | | Speed: | 5.8 mph | | | | Pace: | 10' 18 /mi | | | | Calories: | 719 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 10' 17 | -0' 01 | 5.8 | +0.0 | 0 ft | | 2 | 9' 36 | -0' 42 | 6.2 | +0.4 | -6 ft | | 3 | 10' 01 | -0' 17 | 6.0 | +0.2 | +7 ft | | 4 | 10' 26 | +0' 08 | 5.8 | -0.1 | 0 ft | | 5 | 10' 47 | +0' 29 | 5.6 | -0.3 | -10 ft | | 6 | 10' 50 | +0' 32 | 5.5 | -0.3 | +10 ft | | end | 10' 27 | +0' 09 | 5.7 | -0.1 | 0 ft | | Versus average of 10' 18 min/mile: Slower Faster |
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Run 04:39 pm
30 April, 2008 13:33
Did the "Hill Road" workout....good up and down hills.
Activity| Route: | -- | Elev. Avg: | 362 ft | | Location: | Newtonville, NY | Elev. Gain: | -10 ft | | Date: | 04/29/08 | Up/Downhill: | [+354/-364] | | Time: | 04:39 PM | Difficulty: | 2.4 / 5.0 | | | | Weather: | A Few Clouds and Breezy | | | 52 F temp; 50% humidity | | | 52 F heat index; winds W 21 G 35 |
| Distance: | 4.14 miles | | |
| Time: | 0:45:07 | | Speed: | 5.5 mph | | | | Pace: | 10' 53 /mi | | | | Calories: | 432 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 10' 46 | -0' 07 | 5.6 | +0.1 | -39 ft | | 2 | 10' 38 | -0' 15 | 5.6 | +0.1 | +13 ft | | 3 | 11' 05 | +0' 12 | 5.4 | -0.1 | -3 ft | | 4 | 10' 33 | -0' 20 | 5.7 | +0.2 | -16 ft | | end | 14' 25 | +3' 32 | 4.2 | -1.4 | +36 ft | | Versus average of 10' 53 min/mile: Slower Faster |
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Run 08:01 am
27 April, 2008 12:37
Run on the Mohawk Trail with Tina -- great downhill run.....next week maybe we'll do the hills. Beautiful cool morning --- not much wind and overcast.
Activity| Route: | -- | Elev. Avg: | 208 ft | | Location: | Latham, NY | Elev. Gain: | -170 ft | | Date: | 04/27/08 | Up/Downhill: | [+459/-629] | | Time: | 08:01 AM | Difficulty: | 3.1 / 5.0 | | | | Weather: | Overcast | | | 50 F temp; 60% humidity | | | 50 F heat index; winds S 12 |
| Distance: | 10.19 miles | Goal: | 10 miles
|
| Time: | 1:41:34 | | Speed: | 6.0 mph | Attained: | 101% | | Pace: | 9' 58 /mi | | | | Calories: | 1064 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 10' 01 | +0' 03 | 6.0 | -0.0 | -4 ft | | 2 | 10' 50 | +0' 52 | 5.5 | -0.5 | -7 ft | | 3 | 9' 26 | -0' 32 | 6.4 | +0.3 | +43 ft | | 4 | 9' 52 | -0' 06 | 6.1 | +0.1 | +40 ft | | 5 | 10' 27 | +0' 29 | 5.7 | -0.3 | -33 ft | | 6 | 9' 29 | -0' 29 | 6.3 | +0.3 | +23 ft | | 7 | 9' 53 | -0' 05 | 6.1 | +0.0 | -9 ft | | 8 | 9' 24 | -0' 34 | 6.4 | +0.4 | -43 ft | | 9 | 9' 43 | -0' 15 | 6.2 | +0.1 | -56 ft | | 10 | 10' 28 | +0' 30 | 5.7 | -0.3 | -105 ft | | end | 12' 07 | +2' 09 | 5.0 | -1.1 | +3 ft | | Versus average of 9' 58 min/mile: Slower Faster |
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Sail Couple blog
24 April, 2008 10:09
http://sailcpl.blogspot.com/
This is the link for my personal blog ---
Run 06:04 pm
24 April, 2008 10:04
Crossings run --- great night. Had 9 people show up to run/walk. Good group run ---
Roxanne and Joe and Joanne were the fast ones this week --- definitely keep us motivated.
Activity| Route: | -- | Elev. Avg: | 308 ft | | Location: | Newtonville, NY | Elev. Gain: | +0 ft | | Date: | 04/23/08 | Up/Downhill: | [+187/-187] | | Time: | 06:04 PM | Difficulty: | 2.2 / 5.0 | | | | Weather: | Mostly Cloudy | | | 77 F temp; 37% humidity | | | 77 F heat index; winds NW 3 |
| Distance: | 6.06 miles | | |
| Time: | 1:04:55 | | Speed: | 5.6 mph | | | | Pace: | 10' 42 /mi | | | | Calories: | 639 | | |
Really slowed toward end of run --- got very hot. Otherwise a great run in the Crossings.  Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 19 | -1' 23 | 6.4 | +0.8 | +6 ft | | 2 | 9' 43 | -0' 59 | 6.2 | +0.6 | -9 ft | | 3 | 10' 20 | -0' 22 | 5.8 | +0.2 | +10 ft | | 4 | 10' 29 | -0' 13 | 5.7 | +0.1 | -13 ft | | 5 | 11' 27 | +0' 45 | 5.2 | -0.4 | +3 ft | | 6 | 12' 22 | +1' 40 | 4.8 | -0.8 | +4 ft | | end | 19' 44 | +9' 02 | 3.0 | -2.6 | 0 ft | | Versus average of 10' 42 min/mile: Slower Faster |
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Run 12:03 pm
22 April, 2008 12:11
Time to start incorporating some more hills --- If I'm going to do Lake Placid --- Have not been strong on hills. Ran down to the Boat Launch and back up --- slow uphill.....beautiful day.!!
Activity| Route: | -- | Elev. Avg: | 66 ft | | Location: | Albany, NY | Elev. Gain: | +6 ft | | Date: | 04/22/08 | Up/Downhill: | [+252/-246] | | Time: | 12:03 PM | Difficulty: | 2.0 / 5.0 | | | | Weather: | Fair | | | 68 F temp; 18% humidity | | | 68 F heat index; winds Vrbl 3 |
| Distance: | 3.19 miles | | |
| Time: | 0:35:22 | | Speed: | 5.4 mph | | | | Pace: | 11' 05 /mi | | | | Calories: | 325 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 50 | -1' 15 | 6.1 | +0.7 | -161 ft | | 2 | 10' 10 | -0' 55 | 5.9 | +0.5 | -3 ft | | 3 | 13' 21 | +2' 16 | 4.5 | -0.9 | +191 ft | | end | 10' 55 | -0' 10 | 5.5 | +0.1 | -19 ft | | Versus average of 11' 05 min/mile: Slower Faster |
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10K and 5K Weekend
21 April, 2008 08:48
I did the 10K St. Peter's Keys run this weekend in Saratoga Spa State Park --- nice run -- a little slow 1:01:50 but I was glad I did it. Then on Sunday did the "Dodge the Deer" 5K --- that was a blast --- lots of fun, barbecue -- and saw my friends from the "Crossings" --- The weekend weather was beautiful! 70-80s and sunny and no humidity.
Great Weekend.
Run 06:05 pm
17 April, 2008 08:27
Another great run with the group at the Crossings.....
I think I start out fast -- trying to keep up - and then lose steam LOL. Beautiful night -- 65 degrees sunny, no wind.
Activity| Route: | -- | Elev. Avg: | 307 ft | | Location: | Newtonville, NY | Elev. Gain: | +0 ft | | Date: | 04/16/08 | Up/Downhill: | [+127/-127] | | Time: | 06:05 PM | Difficulty: | 1.7 / 5.0 | | | | Weather: | Fair | | | 65 F temp; 20% humidity | | | 65 F heat index; winds S 7 |
| Distance: | 4.41 miles | | |
| Time: | 0:45:13 | | Speed: | 5.9 mph | | | | Pace: | 10' 15 /mi | | | | Calories: | 461 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 29 | -0' 46 | 6.3 | +0.5 | +19 ft | | 2 | 9' 59 | -0' 16 | 6.0 | +0.2 | -23 ft | | 3 | 10' 08 | -0' 07 | 5.9 | +0.1 | +7 ft | | 4 | 10' 38 | +0' 23 | 5.6 | -0.2 | -6 ft | | end | 12' 07 | +1' 52 | 5.0 | -0.9 | +3 ft | | Versus average of 10' 15 min/mile: Slower Faster |
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Run 12:02 pm
15 April, 2008 12:55
A little slow still --- not feeling 100 % --- and making excuses LOL. I think it could be a little of spring allergies and fighting off stomach bug which all three grandsons had this past week (we saw them over the weekend).
Activity| Route: | -- | Elev. Avg: | 199 ft | | Location: | Albany, NY | Elev. Gain: | +3 ft | | Date: | 04/15/08 | Up/Downhill: | [+170/-167] | | Time: | 12:02 PM | Difficulty: | 1.6 / 5.0 | | | | Weather: | Fair | | | 51 F temp; 25% humidity | | | 51 F heat index; winds Vrbl 5 |
| Distance: | 3.57 miles | | |
| Time: | 0:38:52 | | Speed: | 5.5 mph | | | | Pace: | 10' 53 /mi | | | | Calories: | 373 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 11' 43 | +0' 50 | 5.1 | -0.4 | +43 ft | | 2 | 10' 06 | -0' 47 | 5.9 | +0.4 | -26 ft | | 3 | 10' 59 | +0' 06 | 5.5 | -0.1 | +33 ft | | end | 10' 36 | -0' 17 | 5.7 | +0.1 | -46 ft | | Versus average of 10' 53 min/mile: Slower Faster |
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Run 04:19 pm
13 April, 2008 13:32
There was a big gap in the beginning --- stopped and talked to Laura and Patti --- on Cliff Top.....and see Laura's baby.
Activity| Route: | -- | Elev. Avg: | 354 ft | | Location: | Newtonville, NY | Elev. Gain: | +0 ft | | Date: | 04/12/08 | Up/Downhill: | [+354/-354] | | Time: | 04:19 PM | Difficulty: | 2.5 / 5.0 | | | | Weather: | Fair and Breezy | | | 65 F temp; 41% humidity | | | 65 F heat index; winds NW 23 G 36 |
| Distance: | 4.14 miles | | |
| Time: | 0:50:44 | | Speed: | 4.9 mph | | | | Pace: | 12' 15 /mi | | | | Calories: | 442 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 17' 32 | +5' 17 | 3.4 | -1.5 | -59 ft | | 2 | 10' 03 | -2' 12 | 6.0 | +1.1 | -13 ft | | 3 | 10' 39 | -1' 36 | 5.6 | +0.7 | +62 ft | | 4 | 10' 54 | -1' 21 | 5.5 | +0.6 | +17 ft | | end | 10' 50 | -1' 25 | 5.5 | +0.6 | -6 ft | | Versus average of 12' 15 min/mile: Slower Faster |
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Run 06:01 pm
09 April, 2008 20:07
Run with the gang in the "Crossings" --- great run. Windy night --- had a nice group yet again. For all the talk from the "guys" it was still all women.
Activity| Route: | -- | Elev. Avg: | 306 ft | | Location: | Newtonville, NY | Elev. Gain: | +0 ft | | Date: | 04/09/08 | Up/Downhill: | [+180/-180] | | Time: | 06:01 PM | Difficulty: | 2.0 / 5.0 | | | | Weather: | Fair | | | 61 F temp; 45% humidity | | | 61 F heat index; winds S 13 G 23 |
| Distance: | 6.34 miles | | |
| Time: | 1:06:01 | | Speed: | 5.8 mph | | | | Pace: | 10' 24 /mi | | | | Calories: | 671 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 10' 21 | -0' 03 | 5.8 | +0.0 | -10 ft | | 2 | 9' 31 | -0' 53 | 6.3 | +0.5 | +10 ft | | 3 | 9' 54 | -0' 30 | 6.1 | +0.3 | 0 ft | | 4 | 10' 18 | -0' 06 | 5.8 | +0.1 | +13 ft | | 5 | 10' 25 | +0' 01 | 5.8 | -0.0 | -17 ft | | 6 | 9' 58 | -0' 26 | 6.0 | +0.3 | +7 ft | | end | 16' 12 | +5' 48 | 3.7 | -2.1 | -3 ft | | Versus average of 10' 24 min/mile: Slower Faster |
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Today's Goal
06 April, 2008 07:28
Trying to work up the miles --- today should be 11 miles. Probably going to stay close to home for water stops --- don't think I can do that long without it and I don't like carrying water. Looks like a decent weather day.
The only other thing planned for today is getting the bikes down in the garage and cleaning up the garage.
Got tied up with cleaning the garage and working on the leaky bathtub --- didn't get out for my run. I am disappointed, but will work harder to make time for running this week. I am very committed to increasing my miles. As long as I stay healthy and strong.
Run 12:04 pm
03 April, 2008 12:25
Did the hills today --- Dan shamed me into them LOL.......my "Coach".....Thanks Coach Dan.
Activity| Route: | -- | Elev. Avg: | 203 ft | | Location: | Albany, NY | Elev. Gain: | +46 ft | | Date: | 04/03/08 | Up/Downhill: | [+223/-177] | | Time: | 12:04 PM | Difficulty: | 2.1 / 5.0 | | | | Weather: | A Few Clouds | | | 43 F temp; 30% humidity | | | 43 F heat index; winds S 7 |
| Distance: | 3.75 miles | | |
| Time: | 0:39:28 | | Speed: | 5.7 mph | | | | Pace: | 10' 31 /mi | | | | Calories: | 378 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 10' 14 | -0' 17 | 5.9 | +0.2 | +95 ft | | 2 | 10' 28 | -0' 03 | 5.7 | +0.0 | -9 ft | | 3 | 10' 40 | +0' 09 | 5.6 | -0.1 | 0 ft | | end | 10' 52 | +0' 21 | 5.5 | -0.2 | -39 ft | | Versus average of 10' 31 min/mile: Slower Faster |
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Run 06:03 pm
03 April, 2008 09:48
First run for the Ladies in the Crossings. Very fun. Windy and a bit chilly --- but we had a great run.
Activity| Route: | -- | Elev. Avg: | 307 ft | | Location: | Newtonville, NY | Elev. Gain: | +0 ft | | Date: | 04/02/08 | Up/Downhill: | [+121/-121] | | Time: | 06:03 PM | Difficulty: | 2.2 / 5.0 | | | | Weather: | Fair | | | 39 F temp; 25% humidity | | | 39 F heat index; winds W 15 G 26 |
| Distance: | 5.06 miles | | |
| Time: | 0:53:41 | | Speed: | 5.7 mph | | | | Pace: | 10' 36 /mi | | | | Calories: | 536 | | |
Great run for you and the girls. I guess that our time together was energizing?  Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 10' 06 | -0' 30 | 5.9 | +0.3 | -10 ft | | 2 | 9' 49 | -0' 47 | 6.1 | +0.4 | 0 ft | | 3 | 10' 30 | -0' 06 | 5.7 | +0.0 | +10 ft | | 4 | 11' 07 | +0' 31 | 5.4 | -0.3 | 0 ft | | 5 | 10' 27 | -0' 09 | 5.7 | +0.1 | 0 ft | | end | 27' 16 | +16' 40 | 2.2 | -3.5 | 0 ft | | Versus average of 10' 36 min/mile: Slower Faster |
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