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behnkelog

«	July 2009	»
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Santa Fe Loop again

01 July, 2009 23:41

Same run as yesterday. More air today. I ran faster, but my group just couldn't run this slow.

Activity

Route:	--	Elev. Avg:	7107 ft
Location:	Santa Fe, NM	Elev. Gain:	+0 ft
Date:	07/01/09	Up/Downhill:	[+367/-367]
Time:	06:02 AM	Difficulty:	3.2 / 5.0

Weather:	Fair
	58 F temp; 66% humidity
	58 F heat index; winds Calm

Performance

Distance:	4.96 miles
Time:	0:45:21
Speed:	6.6 mph
Pace:	9' 09 /mi
Calories:	621

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 27	+0' 18	6.3	-0.2	+73 ft
2	9' 52	+0' 43	6.1	-0.5	+167 ft
3	10' 27	+1' 18	5.7	-0.8	+17 ft
4	8' 22	-0' 47	7.2	+0.6	-177 ft
end	8' 29	-0' 40	7.1	+0.5	-92 ft
Versus average of 9' 09 min/mile: Slower Faster

Santa Fe loop

01 July, 2009 23:38

First run in Santa Fe. With Craig, Mike, and Koki. They were kind and dumbed it down to my pace. Not much air up here.

Activity

Route:	--	Elev. Avg:	7108 ft
Location:	Santa Fe, NM	Elev. Gain:	+0 ft
Date:	06/30/09	Up/Downhill:	[+380/-380]
Time:	06:02 AM	Difficulty:	3.2 / 5.0

Weather:	A Few Clouds
	64 F temp; 62% humidity
	64 F heat index; winds Calm

Performance

Distance:	4.94 miles
Time:	0:46:54
Speed:	6.3 mph
Pace:	9' 30 /mi
Calories:	620

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 46	+0' 16	6.1	-0.2	+73 ft
2	9' 56	+0' 26	6.0	-0.3	+167 ft
3	9' 35	+0' 05	6.3	-0.1	+19 ft
4	9' 01	-0' 29	6.7	+0.3	-173 ft
end	8' 58	-0' 32	6.7	+0.4	-95 ft
Versus average of 9' 30 min/mile: Slower Faster

Run to DC

26 June, 2009 21:17

This was the last run with Jerry. Except he ran earlier and a different route. Oh well. Karen, Paul and I ran to DC and took the metro back. It is always nice to drip sweat on unsuspecting metro riders....

Activity

Route:	--	Elev. Avg:	94 ft
Location:	Arlington, VA	Elev. Gain:	-252 ft
Date:	06/26/09	Up/Downhill:	[+351/-603]
Time:	11:29 AM	Difficulty:	3.2 / 5.0

Weather:	Overcast
	82 F temp; 67% humidity
	86 F heat index; winds S 3

Performance

Distance:	5.83 miles
Time:	0:53:34
Speed:	6.5 mph
Pace:	9' 11 /mi
Calories:	719

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 48	-0' 23	6.8	+0.3	-23 ft
2	8' 57	-0' 14	6.7	+0.2	-72 ft
3	9' 36	+0' 25	6.2	-0.3	-165 ft
4	9' 14	+0' 03	6.5	-0.0	-13 ft
5	9' 29	+0' 18	6.3	-0.2	-16 ft
end	10' 06	+0' 55	5.9	-0.6	+13 ft
Versus average of 9' 11 min/mile: Slower Faster

lubber wimp at noon

24 June, 2009 23:42

Lubber run version of the wimp. Solo run. Remarkably hard for something so easy...

Activity

Route:	--	Elev. Avg:	229 ft
Location:	Arlington, VA	Elev. Gain:	+0 ft
Date:	06/24/09	Up/Downhill:	[+226/-226]
Time:	12:33 PM	Difficulty:	2.5 / 5.0

Weather:	Partly Cloudy
	81 F temp; 50% humidity
	82 F heat index; winds NW 10 G 18

Performance

Distance:	3.45 miles
Time:	0:31:49
Speed:	6.5 mph
Pace:	9' 13 /mi
Calories:	434

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 33	-0' 40	7.0	+0.5	-26 ft
2	8' 43	-0' 30	6.9	+0.4	-19 ft
3	11' 10	+1' 57	5.4	-1.1	+43 ft
end	10' 08	+0' 55	5.9	-0.6	+10 ft
Versus average of 9' 13 min/mile: Slower Faster

Columbia pike loop

23 June, 2009 19:50

Towards Columbia Pike with Jerry and Karen. My legs felt dead.

Activity

Route:	--	Elev. Avg:	200 ft
Location:	Arlington, VA	Elev. Gain:	+0 ft
Date:	06/23/09	Up/Downhill:	[+390/-390]
Time:	11:34 AM	Difficulty:	2.9 / 5.0

Weather:	Mostly Cloudy
	77 F temp; 57% humidity
	79 F heat index; winds N 9

Performance

Distance:	4.75 miles
Time:	0:43:35
Speed:	6.5 mph
Pace:	9' 11 /mi
Calories:	585

Map

Elevation (ft)

Pace (min/mile)

bike over Wilson Bridge

21 June, 2009 12:50

Long (for me) bike ride to Alexandria and beyond to the the farside of the Wilson Bridge. Went with Sam ("Slowroller"). Stopped the watch by mistake a couple of times. The ride is actually about 43 miles. The highlight was finding the new connector from the mile 0 on the W&OD to the Anderson Bike trail. Really nice.

Activity

Route:	--	Elev. Avg:	173 ft
Location:	Vienna, VA	Elev. Gain:	-4 ft
Date:	06/21/09	Up/Downhill:	[+1597/-1601]
Time:	07:39 AM	Difficulty:	4.4 / 5.0

Weather:	Overcast
	70 F temp; 75% humidity
	70 F heat index; winds N 15

Performance

Distance:	35.13 miles
Time:	3:09:10
Speed:	11.1 mph
Pace:	5' 24 /mi
Calories:	1739

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	4' 14	-1' 10	14.1	+3.0	-99 ft
2	5' 22	-0' 02	11.2	+0.1	+62 ft
3	4' 53	-0' 31	12.2	+1.2	+9 ft
4	4' 16	-1' 08	14.0	+2.9	-6 ft
5	28' 50	+23' 25	2.1	-9.0	+13 ft
6	4' 24	-1' 00	13.6	+2.5	-49 ft
7	4' 35	-0' 49	13.1	+2.0	-56 ft
8	4' 04	-1' 20	14.7	+3.6	-26 ft
9	5' 22	-0' 02	11.2	+0.1	-62 ft
10	4' 12	-1' 12	14.2	+3.2	+3 ft
11	4' 51	-0' 33	12.3	+1.2	-10 ft
12	5' 25	+0' 00	11.1	-0.0	+3 ft
13	6' 11	+0' 46	9.7	-1.4	+4 ft
14	5' 21	-0' 03	11.2	+0.1	+27 ft
15	21' 16	+15' 51	2.8	-8.3	+7 ft
16	4' 31	-0' 53	13.3	+2.2	+16 ft
17	5' 51	+0' 26	10.2	-0.9	-16 ft
18	5' 22	-0' 02	11.2	+0.1	+16 ft
19	5' 55	+0' 30	10.1	-1.0	-3 ft
20	4' 59	-0' 25	12.0	+0.9	0 ft
21	5' 14	-0' 10	11.4	+0.3	+23 ft
22	5' 42	+0' 17	10.5	-0.6	+43 ft
23	5' 24	-0' 00	11.1	-0.0	+59 ft
24	4' 56	-0' 28	12.1	+1.0	+46 ft
25	5' 12	-0' 12	11.5	+0.4	+43 ft
26	5' 36	+0' 11	10.7	-0.4	+42 ft
27	5' 56	+0' 31	10.1	-1.0	+32 ft
28	5' 32	+0' 07	10.8	-0.3	+39 ft
29	5' 22	-0' 02	11.2	+0.1	+56 ft
30	6' 18	+0' 53	9.5	-1.6	-7 ft
31	5' 41	+0' 16	10.5	-0.6	+16 ft
32	4' 17	-1' 07	14.0	+2.9	-20 ft
33	4' 51	-0' 33	12.4	+1.3	-42 ft
34	3' 43	-1' 41	16.1	+5.0	-52 ft
35	5' 20	-0' 04	11.2	+0.1	+46 ft
end	5' 10	-0' 14	11.6	+0.5	-3 ft
Versus average of 11.1 mph: Slower Faster

Wilson Bridge

20 June, 2009 10:12

A really pleasant run over Wilson Bridge. Much like last week's run, but a little shorter and faster. Ran with Jerry, Karen and Paul. This is an excellent route. The coffee at the end was good too. I almost managed to lock my keys in the trunk.

Activity

Route:	--	Elev. Avg:	8 ft
Location:	Alexandria, VA	Elev. Gain:	+0 ft
Date:	06/20/09	Up/Downhill:	[+272/-272]
Time:	06:59 AM	Difficulty:	2.5 / 5.0

Weather:	Fog/Mist
	73 F temp; 90% humidity
	73 F heat index; winds S 3

Performance

Distance:	7.22 miles
Time:	1:05:18
Speed:	6.6 mph
Pace:	9' 03 /mi
Calories:	891

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 06	+0' 03	6.6	-0.0	+33 ft
2	9' 08	+0' 05	6.6	-0.1	-16 ft
3	8' 52	-0' 11	6.8	+0.1	-13 ft
4	10' 55	+1' 52	5.5	-1.1	+9 ft
5	9' 21	+0' 18	6.4	-0.2	0 ft
6	8' 50	-0' 13	6.8	+0.2	-10 ft
7	8' 40	-0' 23	6.9	+0.3	+3 ft
end	8' 37	-0' 26	7.0	+0.3	-6 ft
Versus average of 9' 03 min/mile: Slower Faster

Noon quickie

19 June, 2009 23:25

A short noon run with Karen and Jerry.

Activity

Route:	--	Elev. Avg:	268 ft
Location:	Arlington, VA	Elev. Gain:	+0 ft
Date:	06/19/09	Up/Downhill:	[+213/-213]
Time:	11:43 AM	Difficulty:	2.5 / 5.0

Weather:	Overcast
	77 F temp; 59% humidity
	79 F heat index; winds NW 14 G 17

Performance

Distance:	3.24 miles
Time:	0:27:48
Speed:	7.0 mph
Pace:	8' 35 /mi
Calories:	401

Map

Elevation (ft)

Pace (min/mile)

Noon wimp

17 June, 2009 19:55

Noon solo run. Dumped by all my buddies. Slight drizzle made this fun. Heel is hurting a little more than it should.

Activity

Route:	--	Elev. Avg:	253 ft
Location:	Arlington, VA	Elev. Gain:	+7 ft
Date:	06/17/09	Up/Downhill:	[+269/-262]
Time:	11:55 AM	Difficulty:	2.2 / 5.0

Weather:	Light Rain
	66 F temp; 81% humidity
	66 F heat index; winds SE 9 G 18

Performance

Distance:	4.37 miles
Time:	0:38:42
Speed:	6.8 mph
Pace:	8' 51 /mi
Calories:	544

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 49	-0' 02	6.8	+0.0	-6 ft
2	9' 09	+0' 18	6.5	-0.2	-26 ft
3	9' 30	+0' 39	6.3	-0.5	+43 ft
4	8' 29	-0' 22	7.1	+0.3	-6 ft
end	9' 45	+0' 54	6.2	-0.6	+3 ft
Versus average of 8' 51 min/mile: Slower Faster

Group farewell run with Jerry

16 June, 2009 21:14

a group of Jerry's friends -- Karen, me, Cliff, Kishan, Sarah, Scott Borg, Leonard, and Maureen. cruise a few for a farewell run for Jerry... Great company! And some excellent pictures!

Activity

Route:	--	Elev. Avg:	262 ft
Location:	Arlington, VA	Elev. Gain:	-40 ft
Date:	06/16/09	Up/Downhill:	[+127/-167]
Time:	11:56 AM	Difficulty:	1.7 / 5.0

Weather:	Mostly Cloudy
	76 F temp; 66% humidity
	78 F heat index; winds E 9

Performance

Distance:	2.05 miles
Time:	0:19:17
Speed:	6.4 mph
Pace:	9' 24 /mi
Calories:	252

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 56	-0' 28	6.7	+0.3	-43 ft
2	16' 42	+7' 18	3.6	-2.8	-4 ft
end	10' 00	+0' 36	6.0	-0.4	0 ft
Versus average of 9' 24 min/mile: Slower Faster

Wilson Bridge

13 June, 2009 08:53

Ran with Karen and Jerry to National Harbor using the new Wilson Bridge bike trail. Great new route! The bike trail over the bridge is super and the trail over to National Harbor is fun. This run is way too far for me, but I limped along...

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Alexandria, VA	Elev. Gain:	+0 ft
Date:	06/13/09	Up/Downhill:	[+0/-0]
Time:	06:48 AM	Difficulty:	0 / 5.0

Weather:	Mostly Cloudy
	73 F temp; 70% humidity
	73 F heat index; winds N 8

Performance

Distance:	9.78 miles
Time:	1:34:47
Speed:	6.2 mph
Pace:	9' 41 /mi
Calories:	1210

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 36	-0' 05	6.2	+0.1	-- ft
2	9' 33	-0' 08	6.3	+0.1	-- ft
3	9' 16	-0' 25	6.5	+0.3	-- ft
4	11' 01	+1' 20	5.4	-0.8	-- ft
5	13' 57	+4' 16	4.3	-1.9	-- ft
6	11' 15	+1' 34	5.3	-0.9	-- ft
7	9' 56	+0' 15	6.0	-0.2	-- ft
8	9' 26	-0' 15	6.3	+0.2	-- ft
9	9' 18	-0' 23	6.5	+0.3	-- ft
end	9' 49	+0' 08	6.1	-0.1	-- ft
Versus average of 9' 41 min/mile: Slower Faster

Basic Wimp

10 June, 2009 21:24

A four mile loop with Paul (just back from the UK) and Jerry. The watch was started about a half mile into this, because no one really likes to wait for satellites to report in in the middle of the Ballston tall buildings... Oh, yeah, this was wayyy too fast.

Activity

Route:	--	Elev. Avg:	256 ft
Location:	Arlington, VA	Elev. Gain:	+0 ft
Date:	06/10/09	Up/Downhill:	[+223/-223]
Time:	12:09 PM	Difficulty:	2.4 / 5.0

Weather:	Overcast
	77 F temp; 64% humidity
	79 F heat index; winds Calm

Performance

Distance:	3.46 miles
Time:	0:29:54
Speed:	6.9 mph
Pace:	8' 38 /mi
Calories:	430

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 40	+0' 02	6.9	-0.0	-27 ft
2	9' 47	+1' 09	6.1	-0.8	+10 ft
3	8' 37	-0' 01	7.0	+0.0	+26 ft
end	8' 47	+0' 09	6.8	-0.1	-6 ft
Versus average of 8' 38 min/mile: Slower Faster

Wimp plus

08 June, 2009 18:29

noon run with Jerry and Karen. Hot! But, not many of these left before Jerry leaves. Mega-bummer.

Activity

Route:	--	Elev. Avg:	253 ft
Location:	Arlington, VA	Elev. Gain:	-3 ft
Date:	06/08/09	Up/Downhill:	[+252/-255]
Time:	12:11 PM	Difficulty:	2.7 / 5.0

Weather:	Mostly Cloudy
	79 F temp; 64% humidity
	81 F heat index; winds S 5

Performance

Distance:	4.19 miles
Time:	0:36:26
Speed:	6.9 mph
Pace:	8' 42 /mi
Calories:	521

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 40	-0' 02	6.9	+0.0	-33 ft
2	8' 42	+0' 00	6.9	-0.0	+3 ft
3	8' 43	+0' 01	6.9	-0.0	+32 ft
4	8' 55	+0' 13	6.7	-0.2	-10 ft
end	7' 51	-0' 51	7.6	+0.7	+3 ft
Versus average of 8' 42 min/mile: Slower Faster

short spy loop

07 June, 2009 11:54

day after Matt's graduation and my birthday... just lucky to run at all.

Activity

Route:	--	Elev. Avg:	360 ft
Location:	Vienna, VA	Elev. Gain:	-86 ft
Date:	06/07/09	Up/Downhill:	[+209/-295]
Time:	09:25 AM	Difficulty:	2.1 / 5.0

Weather:	A Few Clouds with Haze
	71 F temp; 73% humidity
	71 F heat index; winds SW 7

Performance

Distance:	4.42 miles
Time:	0:41:43
Speed:	6.4 mph
Pace:	9' 26 /mi
Calories:	366

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 48	+0' 22	6.1	-0.2	-26 ft
2	9' 52	+0' 26	6.1	-0.3	+37 ft
3	9' 32	+0' 06	6.3	-0.1	-7 ft
4	8' 45	-0' 41	6.8	+0.5	-49 ft
end	8' 35	-0' 51	7.0	+0.6	-43 ft
Versus average of 9' 26 min/mile: Slower Faster

Bike home

02 June, 2009 21:03

Bike back home. First half with Paul. Nice ride, but tiring after work. If I could only sit down, I would be happy.

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Arlington, VA	Elev. Gain:	+0 ft
Date:	06/02/09	Up/Downhill:	[+0/-0]
Time:	06:46 PM	Difficulty:	0 / 5.0

Weather:	Mostly Cloudy
	78 F temp; 54% humidity
	79 F heat index; winds S 12

Performance

Distance:	11.76 miles
Time:	0:51:50
Speed:	13.6 mph
Pace:	4' 25 /mi
Calories:	639

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	5' 25	+1' 00	11.1	-2.5	-- ft
2	4' 06	-0' 18	14.6	+1.0	-- ft
3	4' 26	+0' 01	13.5	-0.1	-- ft
4	6' 00	+1' 35	10.0	-3.6	-- ft
5	4' 46	+0' 21	12.6	-1.0	-- ft
6	5' 31	+1' 06	10.9	-2.7	-- ft
7	3' 50	-0' 34	15.7	+2.0	-- ft
8	4' 07	-0' 17	14.6	+1.0	-- ft
9	3' 38	-0' 46	16.4	+2.8	-- ft
10	3' 22	-1' 02	17.8	+4.2	-- ft
11	4' 00	-0' 24	14.9	+1.3	-- ft
end	5' 06	+0' 41	11.7	-1.9	-- ft
Versus average of 13.6 mph: Slower Faster