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Atlis

«	July 2009	»
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ACE Birthday Fun Run

01 February, 2009 22:20

It was ACE's 2nd annual fun run and 30th birthday. This time, he actually made the run...

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Iwakuni,	Elev. Gain:	+0 ft
Date:	01/30/09	Up/Downhill:	[+0/-0]
Time:	03:56 PM	Difficulty:	0 / 5.0

Performance

Distance:	5.58 miles
Time:	0:46:01
Speed:	7.3 mph
Pace:	8' 15 /mi
Calories:	944

Map

Wake Island Tour

01 February, 2009 22:18

Another slow tour. This time, most of it was in the sand/rocks.

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Wake Island, WQ	Elev. Gain:	+0 ft
Date:	01/19/09	Up/Downhill:	[+0/-0]
Time:	04:10 PM	Difficulty:	0 / 5.0

Performance

Distance:	5.23 miles
Time:	1:26:58
Speed:	3.6 mph
Pace:	16' 38 /mi
Calories:	688

Map

Waikiki to Diamond Head

01 February, 2009 22:16

This was a nice slow fun run. About a mile of it was on the beach.

Performance

Distance:	5.55 miles
Time:	0:57:33
Speed:	5.8 mph
Pace:	10' 22 /mi
Calories:	923

Map

Miramar PFT Course

01 February, 2009 22:14

Thought I would do this route for old-times sake. Just as boring as I remember it.

Performance

Distance:	3.00 miles
Time:	0:26:05
Speed:	6.9 mph
Pace:	8' 42 /mi
Calories:	502

Post Bridge Workout

07 December, 2008 17:12

Performance

Distance:	2.20 miles
Time:	0:21:04
Speed:	6.3 mph
Pace:	9' 34 /mi
Calories:	349

Savannah Bridge Run - 10k

06 December, 2008 15:24

This was the second time I have run this race. It was a good time...not to cold... lots of runners!

Unfortunatly, the uphill/downhill and difficulty statistic does not reflect the motherfu$king bridge I ran up - twice.

Activity

Route:	--	Elev. Avg:	19 ft
Location:	Savannah, GA	Elev. Gain:	+0 ft
Date:	12/06/08	Up/Downhill:	[+141/-141]
Time:	09:23 AM	Difficulty:	1.9 / 5.0

Weather:	Overcast
	47 F temp; 100% humidity
	47 F heat index; winds Calm

Performance

Distance:	6.26 miles
Time:	0:52:22
Speed:	7.2 mph
Pace:	8' 22 /mi	Heart Rate:	173 bpm (Avg)
Calories:	1071		190 bpm (Peak)

Map

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
VO2	180 - 194	0h 24m	46%	2.79 mi
Anaerobic	166 - 180	0h 16m	31%	2.16 mi
Aerobic	152 - 166	0h 10m	19%	1.26 mi
Easy	139 - 152	0h 02m	4%	0.28 mi
Warmup	125 - 139	0h 01m	2%	0.12 mi
(none)	out of range	0h 00m	0%	0.03 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	8' 39	+0' 17	6.9	-0.2	150	0 ft
2	8' 21	-0' 01	7.2	+0.0	168	-36 ft
3	8' 06	-0' 16	7.4	+0.2	180	+19 ft
4	7' 54	-0' 28	7.6	+0.4	179	+10 ft
5	8' 58	+0' 36	6.7	-0.5	186	-30 ft
6	8' 05	-0' 17	7.4	+0.2	178	+23 ft
end	8' 09	-0' 13	7.4	+0.2	186	+13 ft
Versus average of 8' 22 min/mile: Slower Faster

30 min on Treadmill

01 December, 2008 15:19

Performance

Distance:	3.12 miles
Time:	0:30:00
Speed:	6.2 mph
Pace:	9' 36 /mi
Calories:	497

Ease into running, again

29 November, 2008 15:19

Performance

Distance:	3.22 miles
Time:	0:30:00
Speed:	6.4 mph
Pace:	9' 19 /mi
Calories:	497

Neighborhood 5k

16 November, 2008 15:18

Performance

Distance:	3.10 miles
Time:	0:27:12
Speed:	6.8 mph
Pace:	8' 46 /mi
Calories:	523

Easy 2

06 November, 2008 15:18

Performance

Distance:	2.05 miles
Time:	0:23:48
Speed:	5.2 mph
Pace:	11' 37 /mi
Calories:	338

Solid 5

05 November, 2008 19:16

Performance

Distance:	5.03 miles
Time:	0:39:45
Speed:	7.6 mph
Pace:	7' 54 /mi	Heart Rate:	169 bpm (Avg)
Calories:	855		186 bpm (Peak)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
VO2	180 - 194	0h 10m	26%	1.36 mi
Anaerobic	166 - 180	0h 20m	50%	2.55 mi
Aerobic	152 - 166	0h 08m	20%	1.05 mi
Easy	139 - 152	0h 03m	7%	0.38 mi
Warmup	125 - 139	0h 01m	2%	0.13 mi
(none)	out of range	0h 00m	1%	0.07 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	7' 58	+0' 04	7.5	-0.1	146	+9 ft
2	7' 59	+0' 05	7.5	-0.1	166	-6 ft
3	8' 01	+0' 07	7.5	-0.1	172	0 ft
4	7' 48	-0' 06	7.7	+0.1	179	+6 ft
5	7' 40	-0' 14	7.8	+0.2	183	-10 ft
end	9' 10	+1' 16	6.5	-1.1	184	0 ft
Versus average of 7' 54 min/mile: Slower Faster

NAS Pensacola Chip Trail

05 November, 2008 19:15

Performance

Distance:	8.69 miles
Time:	1:18:38
Speed:	6.6 mph
Pace:	9' 03 /mi	Heart Rate:	155 bpm (Avg)
Calories:	1450		173 bpm (Peak)

Map

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 02	-0' 01	6.6	+0.0	-16 ft
2	8' 40	-0' 23	6.9	+0.3	+22 ft
3	9' 02	-0' 01	6.6	+0.0	-17 ft
4	9' 04	+0' 01	6.6	-0.0	-7 ft
5	13' 45	+4' 42	4.4	-2.3	+3 ft
6	8' 45	-0' 18	6.8	+0.2	-4 ft
7	10' 00	+0' 57	6.0	-0.6	+23 ft
8	8' 54	-0' 09	6.7	+0.1	-23 ft
end	8' 35	-0' 28	7.0	+0.4	+3 ft
Versus average of 9' 03 min/mile: Slower Faster

Easy 3.5

16 September, 2008 18:30

Back on the road with the BCPrs...

Performance

Distance:	3.47 miles
Time:	0:35:20
Speed:	5.9 mph
Pace:	10' 11 /mi
Calories:	587

Best run year-to-date!

16 September, 2008 18:28

Incredible run on single-track mountain bike trail! Quantico-like terrain. Cool temperatures. I do not want to run on the asphalt ever again!

Performance

Distance:	9.68 miles
Time:	1:45:12
Speed:	5.5 mph
Pace:	10' 52 /mi	Heart Rate:	155 bpm (Avg)
Calories:	1653		173 bpm (Peak)

Map

Elevation (ft)

PFT run (kind of)

16 September, 2008 18:24

Was trying to push the BCPrs... stopped at turnaround point and tried to motivate them. I waited till the LAST runner got to the turnaround then ran to finish... Crossed the lead runner half way back... I was still the first to cross the finish line. I had plenty left to give.

Performance

Distance:	3.00 miles
Time:	0:22:48
Speed:	7.9 mph
Pace:	7' 36 /mi	Heart Rate:	158 bpm (Avg)
Calories:	512		180 bpm (Peak)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
VO2	180 - 194	0h 00m	1%	0.06 mi
Anaerobic	166 - 180	0h 13m	58%	1.71 mi
Aerobic	152 - 166	0h 09m	40%	1.01 mi
Easy	139 - 152	0h 03m	12%	0.34 mi
Warmup	125 - 139	0h 02m	11%	0.07 mi
(none)	out of range	0h 05m	23%	0.10 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	7' 11	-0' 25	8.3	+0.4	152	+6 ft
2	10' 34	+2' 58	5.7	-2.2	164	0 ft
3	7' 32	-0' 04	8.0	+0.1	175	-7 ft
end	01' 10' 35	+01' 02' 59	0.8	-7.0	133	0 ft
Versus average of 7' 36 min/mile: Slower Faster