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SuzieB

«	May 2008	»
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Run 12:04 pm

28 May, 2008 12:52

Beautiful cool sunny weather --- did the hills in Washington Park --- need to get ready for Placid 1/2. Ran and Biked all weekend --- in Rhode Island. It was beautiful.

Activity

Route:	--	Elev. Avg:	203 ft
Location:	Albany, NY	Elev. Gain:	-7 ft
Date:	05/28/08	Up/Downhill:	[+173/-180]
Time:	12:04 PM	Difficulty:	1.6 / 5.0

Weather:	Fair
	58 F temp; 35% humidity
	58 F heat index; winds Vrbl 5

Performance

Distance:	3.72 miles
Time:	0:37:45
Speed:	5.9 mph
Pace:	10' 08 /mi
Calories:	393

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 12	+0' 04	5.9	-0.0	+40 ft
2	10' 25	+0' 17	5.8	-0.2	-33 ft
3	10' 15	+0' 07	5.8	-0.1	+36 ft
end	9' 31	-0' 37	6.3	+0.4	-49 ft
Versus average of 10' 08 min/mile: Slower Faster

Cycle 03:56 pm

18 May, 2008 18:20

Bike to Work day --- it was so COOL!! It rained a bit on my way home Friday afternoon....but it was the coolest thing riding with a group to work and riding back home. I may try to do it every Friday this summer --- would be a huge savings on the car mileage and gas. Plus, it was fun and good exercise.

Activity

Route:	--	Elev. Avg:	275 ft
Location:	Albany, NY	Elev. Gain:	+240 ft
Date:	05/16/08	Up/Downhill:	[+531/-291]
Time:	03:56 PM	Difficulty:	2.7 / 5.0

Weather:	Partly Cloudy
	59 F temp; 55% humidity
	59 F heat index; winds N 3

Performance

Distance:	5.87 miles
Time:	0:38:07
Speed:	9.2 mph
Pace:	6' 31 /mi
Calories:	245

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 20	+1' 48	7.2	-2.0	+49 ft
2	7' 10	+0' 38	8.4	-0.8	+79 ft
3	6' 23	-0' 08	9.4	+0.2	+46 ft
4	5' 05	-1' 26	11.8	+2.6	+13 ft
5	4' 40	-1' 51	12.8	+3.6	-37 ft
end	7' 26	+0' 54	8.1	-1.1	+89 ft
Versus average of 9.2 mph: Slower Faster

Bike To Work Day

16 May, 2008 12:53

Today was Bike to Work Day --- and I did it!! It was fun and a beautiful cool morning for a ride. We ended up with 10 people who rode together down from Stuyvesant plaza to the Empire State Plaza -- then I rode to my office. Nice group and a good ride. It's been a good week --- ran on Sunday, Monday, long run Wednesday, 3.5 mile race Thursday night and bike to work on Friday!!! Lots of activities that I love to do.

Run 02:36 pm

15 May, 2008 09:13

Way cool --- took the afternoon off (comp time) and went for a LONG run. I was carrying water --- sloshing a lot --- stopped at Target in Latham and bought a fanny pack. Will be good for water, running, biking --- and my 'stuff'. I feel great today after covering close to 13 miles yesterday! Very COOL!

Activity

Route:	--	Elev. Avg:	302 ft
Location:	Newtonville, NY	Elev. Gain:	+26 ft
Date:	05/14/08	Up/Downhill:	[+613/-587]
Time:	02:36 PM	Difficulty:	3.3 / 5.0

Weather:	Fair
	76 F temp; 23% humidity
	74 F heat index; winds S 15 G 21

Performance

Distance:	12.72 miles
Time:	2:16:25
Speed:	5.6 mph
Pace:	10' 44 /mi
Calories:	1372

Notes

One gap is a stop at Target and the rest is mostly traffic lights and street crossings. GPS got fouled up around mile 12 --- stopped to make a call to home and didn't restart right away.

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 57	-0' 47	6.0	+0.4	-19 ft
2	10' 22	-0' 22	5.8	+0.2	-33 ft
3	10' 23	-0' 21	5.8	+0.2	-14 ft
4	10' 53	+0' 09	5.5	-0.1	+10 ft
5	12' 54	+2' 10	4.7	-0.9	+36 ft
6	10' 10	-0' 34	5.9	+0.3	-92 ft
7	10' 42	-0' 02	5.6	+0.0	+20 ft
8	11' 21	+0' 37	5.3	-0.3	+95 ft
9	10' 47	+0' 03	5.6	-0.0	-59 ft
10	13' 47	+3' 03	4.3	-1.2	-23 ft
11	11' 15	+0' 31	5.3	-0.3	+3 ft
12	36' 21	+25' 37	1.6	-3.9	+13 ft
end	11' 21	+0' 37	5.3	-0.3	+65 ft
Versus average of 10' 44 min/mile: Slower Faster

Run 06:14 pm

07 May, 2008 20:52

If the split times are correct -- had my best 5K yet! Very cool --- speed work is apparently important. It was a fun race and not a big crowd. Maybe it will help my GHI run next week. Again we had a nice group show up for the race...from the "Crossings" group.

Activity

Route:	--	Elev. Avg:	307 ft
Location:	Newtonville, NY	Elev. Gain:	-10 ft
Date:	05/07/08	Up/Downhill:	[+121/-131]
Time:	06:14 PM	Difficulty:	1.5 / 5.0

Weather:	Fair
	71 F temp; 32% humidity
	71 F heat index; winds S 10

Performance

Distance:	3.09 miles	Goal:	3 miles
Time:	0:34:27	Goal:	3 miles
Speed:	5.4 mph	Attained:	103%
Pace:	11' 08 /mi
Calories:	333

Notes

The final average pace is wrong -- I forgot to stop the GPS tracking on my phone. Great race and I think I had a PR! I think the announcer said 28:21. COOL!

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 17	-1' 51	6.5	+1.1	-13 ft
2	9' 11	-1' 57	6.5	+1.1	+7 ft
3	9' 45	-1' 23	6.2	+0.8	+10 ft
end	01' 08' 57	+57' 49	0.9	-4.5	-13 ft
Versus average of 11' 08 min/mile: Slower Faster