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recently...

• LBTT 13-miler
• LBTT 20 Miler
• LBTT 13 miles
• 9 miles 50 Hwy
• LBTT 11.3 mis
• LBTT 17 mi
• LBTT 13-Miler
• Watkins Mill 12 mi
• Watkins Mill
• Lake Rds 7 miler

LBTT 13-miler

12 September, 2009 11:06

Felt kind of sluggish and heavy for the first mile. Wondered how I ever run sub-9. But, by the third mile, all had clicked into place. Very quick sip of Gatorade after mile 8 completed, and then ran to the north for the remaining 5. I really didn't pay attention to pace, just ran what felt right. Was feeling super strong, decided to pour it on a bit for the last mile. Can't believe Chicago is in four weeks! Activity Route: -- Elev. Avg: 744 ft Location: Blue Springs, MO Elev. Gain: +0 ft Date: 09/12/09 Up/Downhill: [+351/-351] Time: 08:03 AM Difficulty: 3.2 / 5.0   Weather: Fog/Mist   69 F temp; 87% humidity   69 F heat index; winds E 5 Performance Distance: 13.00 miles Time: 1:47:42 Speed: 7.2 mph Pace: 8' 17 /mi Calories: 1139 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 13 +0' 56 6.5 -0.7 0 ft 2 8' 27 +0' 10 7.1 -0.2 +3 ft 3 8' 07 -0' 10 7.4 +0.1 +3 ft 4 8' 11 -0' 06 7.3 +0.1 0 ft 5 8' 11 -0' 06 7.3 +0.1 0 ft 6 8' 07 -0' 10 7.4 +0.1 -4 ft 7 8' 10 -0' 07 7.3 +0.1 -6 ft 8 8' 08 -0' 09 7.4 +0.1 -3 ft 9 8' 24 +0' 07 7.1 -0.1 -10 ft 10 8' 15 -0' 02 7.3 +0.0 -3 ft 11 8' 16 -0' 01 7.2 +0.0 +16 ft 12 8' 17 +0' 00 7.2 -0.0 -16 ft 13 7' 46 -0' 31 7.7 +0.5 +9 ft end ** ** ** ** ** ft Versus average of 8' 17 min/mile:     Slower     Faster ** Insufficient data to calculate this split

LBTT 20 Miler

30 August, 2009 13:39

Activity Route: -- Elev. Avg: 0 ft Location: Blue Springs, MO Elev. Gain: +0 ft Date: 08/30/09 Up/Downhill: [+0/-0] Time: 07:33 AM Difficulty: 0 / 5.0   Weather: Fair   61 F temp; 62% humidity   61 F heat index; winds NE 7 Performance Distance: 20.00 miles Time: 2:50:11 Speed: 7.0 mph Pace: 8' 31 /mi Calories: 1737 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 04 +0' 33 6.6 -0.4 -- ft 2 9' 00 +0' 29 6.7 -0.4 -- ft 3 8' 44 +0' 13 6.9 -0.2 -- ft 4 8' 40 +0' 09 6.9 -0.1 -- ft 5 8' 35 +0' 04 7.0 -0.1 -- ft 6 8' 26 -0' 05 7.1 +0.1 -- ft 7 8' 31 +0' 00 7.0 -0.0 -- ft 8 8' 26 -0' 05 7.1 +0.1 -- ft 9 8' 35 +0' 04 7.0 -0.1 -- ft 10 8' 27 -0' 04 7.1 +0.0 -- ft 11 8' 31 +0' 00 7.0 -0.0 -- ft 12 8' 23 -0' 08 7.2 +0.1 -- ft 13 8' 26 -0' 05 7.1 +0.1 -- ft 14 8' 18 -0' 13 7.2 +0.2 -- ft 15 8' 22 -0' 09 7.2 +0.1 -- ft 16 8' 27 -0' 04 7.1 +0.0 -- ft 17 8' 18 -0' 13 7.2 +0.2 -- ft 18 8' 29 -0' 02 7.1 +0.0 -- ft 19 8' 11 -0' 20 7.3 +0.3 -- ft 20 7' 58 -0' 33 7.5 +0.5 -- ft end 11' 40 +3' 09 5.1 -1.9 -- ft Versus average of 8' 31 min/mile:     Slower     Faster

LBTT 13 miles

22 August, 2009 10:44

Activity Route: -- Elev. Avg: 0 ft Location: Blue Springs, MO Elev. Gain: +0 ft Date: 08/22/09 Up/Downhill: [+0/-0] Time: 07:16 AM Difficulty: 0 / 5.0   Weather: Fair   63 F temp; 80% humidity   63 F heat index; winds N 8 Performance Distance: 13.00 miles Time: 1:47:17 Speed: 7.3 mph Pace: 8' 15 /mi Calories: 1133 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 26 +1' 11 6.4 -0.9 -- ft 2 8' 56 +0' 41 6.7 -0.6 -- ft 3 8' 52 +0' 37 6.8 -0.5 -- ft 4 8' 13 -0' 02 7.3 +0.0 -- ft 5 8' 03 -0' 12 7.4 +0.2 -- ft 6 8' 12 -0' 03 7.3 +0.0 -- ft 7 8' 07 -0' 08 7.4 +0.1 -- ft 8 8' 13 -0' 02 7.3 +0.0 -- ft 9 8' 05 -0' 10 7.4 +0.1 -- ft 10 8' 05 -0' 10 7.4 +0.1 -- ft 11 7' 54 -0' 21 7.6 +0.3 -- ft 12 7' 54 -0' 21 7.6 +0.3 -- ft 13 7' 10 -1' 05 8.4 +1.1 -- ft Versus average of 8' 15 min/mile:     Slower     Faster

9 miles 50 Hwy

13 August, 2009 12:58

Activity Route: -- Elev. Avg: 976 ft Location: Lone Jack, MO Elev. Gain: +0 ft Date: 08/13/09 Up/Downhill: [+784/-784] Time: 08:51 AM Difficulty: 4.2 / 5.0   Weather: Fair   79 F temp; 64% humidity   81 F heat index; winds S 6 Performance Distance: 9.00 miles Time: 1:19:52 Speed: 6.8 mph Pace: 8' 52 /mi Calories: 782 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 31 +0' 39 6.3 -0.5 +14 ft 2 9' 25 +0' 33 6.4 -0.4 +53 ft 3 9' 15 +0' 23 6.5 -0.3 +29 ft 4 8' 50 -0' 02 6.8 +0.0 -4 ft 5 8' 24 -0' 28 7.1 +0.4 -13 ft 6 8' 32 -0' 20 7.0 +0.3 +30 ft 7 8' 27 -0' 25 7.1 +0.3 -26 ft 8 8' 23 -0' 29 7.2 +0.4 -98 ft 9 8' 53 +0' 01 6.8 -0.0 +16 ft end ** ** ** ** ** ft Versus average of 8' 52 min/mile:     Slower     Faster ** Insufficient data to calculate this split

LBTT 11.3 mis

31 July, 2009 21:02

My goal was to run six of the middle miles at 8:20 or below, the rest easy. I got in the car thinking one thing: I was grateful that today was not the day of the Chicago marathon. Two things were working against me. First, I was feeling horrible. My head was spacey (I mean, abnormally spacey) and my legs were shaky. Nothing I'd done all day had changed that. Second, it was 85 F at the start of this run. Rick and I started off at an easy pace, and my expectations were quite low for this run. To my surprise, I found a groove and hung on. I found myself stronger with each mile, and my legs just laid down the tracks for what I needed almost effortlessly. I was a little quiet, this wasn't a peak run for me, but I completed this quite nicely. I'm convinced I really can run 8:20s for a pretty doggone long time, even on a very bad day, like today. Activity Route: -- Elev. Avg: 751 ft Location: -- Elev. Gain: +0 ft Date: 07/31/09 Up/Downhill: [+213/-213] Time: 06:04 PM Difficulty: 2.9 / 5.0 Performance Distance: 11.30 miles Time: 1:37:08 Speed: 7.0 mph Pace: 8' 36 /mi Calories: 977 Map   Elevation (ft)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 23 +0' 47 6.4 -0.6 +3 ft 2 9' 12 +0' 36 6.5 -0.5 0 ft 3 8' 48 +0' 12 6.8 -0.2 0 ft 4 8' 10 -0' 26 7.3 +0.4 0 ft 5 8' 13 -0' 23 7.3 +0.3 -3 ft 6 8' 13 -0' 23 7.3 +0.3 -4 ft 7 8' 15 -0' 21 7.3 +0.3 +3 ft 8 8' 10 -0' 26 7.3 +0.4 +3 ft 9 8' 05 -0' 31 7.4 +0.4 +3 ft 10 9' 19 +0' 43 6.4 -0.5 0 ft 11 8' 50 +0' 14 6.8 -0.2 -7 ft end 7' 53 -0' 43 7.6 +0.6 +3 ft Versus average of 8' 36 min/mile:     Slower     Faster

LBTT 17 mi

18 July, 2009 09:08

That's it. This run was so perfect, there is simply nothing left to experience. I am hanging up my running shoes. Seriously, though, thanks to Rick for running, biking and running to support me the entire way. The weather was so lovely, I thought I was cheating somehow. Felt simply fantastic, by far my best long run. Now, if only Chi will go this well! I just can't believe how strong I feel. I love the fact that each of my last 5 miles were progressively my fastest. Activity Route: -- Elev. Avg: 743 ft Location: Blue Springs, MO Elev. Gain: -17 ft Date: 07/18/09 Up/Downhill: [+465/-482] Time: 05:43 AM Difficulty: 3.5 / 5.0   Weather: Fair   61 F temp; 77% humidity   61 F heat index; winds W 3 Performance Distance: 17.01 miles Time: 2:25:37 Speed: 7.0 mph Pace: 8' 34 /mi Calories: 1476 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 55 +0' 21 6.7 -0.3 -9 ft 2 8' 47 +0' 13 6.8 -0.2 0 ft 3 8' 44 +0' 10 6.9 -0.1 0 ft 4 8' 40 +0' 06 6.9 -0.1 0 ft 5 8' 38 +0' 04 6.9 -0.1 0 ft 6 8' 39 +0' 05 6.9 -0.1 +6 ft 7 8' 50 +0' 16 6.8 -0.2 0 ft 8 8' 40 +0' 06 6.9 -0.1 +4 ft 9 8' 39 +0' 05 6.9 -0.1 +4 ft 10 8' 34 +0' 00 7.0 -0.0 -3 ft 11 8' 25 -0' 09 7.1 +0.1 -3 ft 12 8' 32 -0' 02 7.0 +0.0 -13 ft 13 8' 29 -0' 05 7.1 +0.1 0 ft 14 8' 24 -0' 10 7.1 +0.1 +3 ft 15 8' 18 -0' 16 7.2 +0.2 0 ft 16 8' 09 -0' 25 7.4 +0.4 -3 ft 17 8' 03 -0' 31 7.4 +0.4 -13 ft Versus average of 8' 34 min/mile:     Slower     Faster

LBTT 13-Miler

11 July, 2009 09:45

Great run with Rick, Travis and David. Rick ran the first 6 with us as he recovers from his broken ankle just 8 weeks ago. Was feeling pretty good for this run, but was getting tired at the end. We took two water stops, one after mile 5 and again after mile 9. Did have some stomach issues, especially for the last mile. Activity Route: -- Elev. Avg: 749 ft Location: Blue Springs, MO Elev. Gain: +4 ft Date: 07/11/09 Up/Downhill: [+318/-314] Time: 05:40 AM Difficulty: 3.1 / 5.0   Weather: Fair   74 F temp; 81% humidity   74 F heat index; winds E 6 Performance Distance: 13.00 miles Time: 1:51:56 Speed: 7.0 mph Pace: 8' 37 /mi Calories: 1129 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 18 +0' 41 6.5 -0.5 0 ft 2 9' 02 +0' 25 6.6 -0.3 0 ft 3 8' 19 -0' 18 7.2 +0.2 +3 ft 4 8' 20 -0' 17 7.2 +0.2 +4 ft 5 8' 11 -0' 26 7.3 +0.4 0 ft 6 8' 21 -0' 16 7.2 +0.2 +4 ft 7 8' 20 -0' 17 7.2 +0.2 0 ft 8 8' 26 -0' 11 7.1 +0.1 0 ft 9 8' 16 -0' 21 7.2 +0.3 -3 ft 10 9' 27 +0' 50 6.3 -0.6 0 ft 11 9' 16 +0' 39 6.5 -0.5 -3 ft 12 8' 24 -0' 13 7.1 +0.2 -3 ft 13 8' 11 -0' 26 7.3 +0.4 +3 ft end ** ** ** ** ** ft Versus average of 8' 37 min/mile:     Slower     Faster ** Insufficient data to calculate this split

Watkins Mill 12 mi

04 July, 2009 10:02

Really nice run, picked up the pace but didn't watch the pace as the run progressed. I'm happy with how strong I felt on this run, even through the finish. Activity Route: -- Elev. Avg: 912 ft Location: Excelsior Springs, MO Elev. Gain: +7 ft Date: 07/04/09 Up/Downhill: [+843/-836] Time: 06:35 AM Difficulty: 3.6 / 5.0   Weather: Partly Cloudy   73 F temp; 90% humidity   73 F heat index; winds NA Performance Distance: 12.00 miles Time: 1:44:34 Speed: 6.9 mph Pace: 8' 43 /mi Calories: 1051 Map   Elevation (ft)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 40 +0' 57 6.2 -0.7 +20 ft 2 9' 29 +0' 46 6.3 -0.6 -29 ft 3 9' 17 +0' 34 6.5 -0.4 +19 ft 4 9' 07 +0' 24 6.6 -0.3 -23 ft 5 8' 36 -0' 07 7.0 +0.1 +10 ft 6 8' 22 -0' 21 7.2 +0.3 +10 ft 7 8' 03 -0' 40 7.4 +0.6 -17 ft 8 8' 17 -0' 26 7.2 +0.3 -7 ft 9 8' 04 -0' 39 7.4 +0.5 -4 ft 10 8' 24 -0' 19 7.1 +0.3 -7 ft 11 8' 37 -0' 06 7.0 +0.1 +4 ft 12 8' 20 -0' 23 7.2 +0.3 +14 ft end ** ** ** ** ** ft Versus average of 8' 43 min/mile:     Slower     Faster ** Insufficient data to calculate this split

Watkins Mill

27 June, 2009 11:01

Hey, look Travis and Rick, my performance was a 4.4. All I needed to do was take Travis' route to boost that up. First time I've been above a 1.9 in awhile. It was extremely warm and humid, but despite that and the early hour, this was one of my better training runs. I really like this trail, especially when it was early and few people were out. I was feeling unusually strong, even at the finish. Never felt fatigued. Should have run this harder. Activity Route: -- Elev. Avg: 914 ft Location: Excelsior Springs, MO Elev. Gain: -13 ft Date: 06/27/09 Up/Downhill: [+698/-711] Time: 06:37 AM Difficulty: 4.4 / 5.0   Weather: Fair   82 F temp; 74% humidity   87 F heat index; winds S 12 Performance Distance: 9.01 miles Time: 1:21:14 Speed: 6.7 mph Pace: 9' 01 /mi Calories: 788 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 52 +0' 51 6.1 -0.6 -10 ft 2 9' 41 +0' 40 6.2 -0.5 -3 ft 3 9' 36 +0' 35 6.2 -0.4 +7 ft 4 8' 29 -0' 32 7.1 +0.4 -7 ft 5 8' 32 -0' 29 7.0 +0.4 -6 ft 6 8' 29 -0' 32 7.1 +0.4 -17 ft 7 8' 17 -0' 44 7.2 +0.6 +16 ft 8 9' 04 +0' 03 6.6 -0.0 +3 ft 9 9' 00 -0' 01 6.7 +0.0 -13 ft end ** ** ** ** ** ft Versus average of 9' 01 min/mile:     Slower     Faster ** Insufficient data to calculate this split

Lake Rds 7 miler

25 June, 2009 08:41

Felt really good on this run. Just ran to comfort and didn't pay attention to pace. Activity Route: -- Elev. Avg: 0 ft Location: Lone Jack, MO Elev. Gain: +0 ft Date: 06/25/09 Up/Downhill: [+0/-0] Time: 06:12 AM Difficulty: 0 / 5.0   Weather: Thunderstorm in Vicinity   72 F temp; 87% humidity   72 F heat index; winds N 8 Performance Distance: 7.00 miles Time: 1:04:08 Speed: 6.5 mph Pace: 9' 10 /mi Calories: 605 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 48 +0' 38 6.1 -0.4 -- ft 2 9' 29 +0' 19 6.3 -0.2 -- ft 3 9' 11 +0' 01 6.5 -0.0 -- ft 4 9' 00 -0' 10 6.7 +0.1 -- ft 5 8' 58 -0' 12 6.7 +0.1 -- ft 6 9' 09 -0' 01 6.5 +0.0 -- ft end 8' 30 -0' 40 7.0 +0.5 -- ft Versus average of 9' 10 min/mile:     Slower     Faster

LBTT 7 Miler

13 June, 2009 17:11

Set out solo, and really enjoyed this run. The trail was unusually crowded today, although I saw no one I knew. Many walkers, runners and cyclists. It was a bit sloppy from all the rain we've had. A note on trail etiquette, there were a few runners and many walkers who had no idea how to share the narrow trail. This seemed to be a phenomenon restricted to the over 45 female, where they walked or slow-jogged 2 and 3 abreast, never moving to allow runner to pass in the other direction, or even from behind (though they whipped their heads and saw me coming). Annoying. By mile 5, I did feel my energy begin to fade, and realize how much work I need to do to maintain this pace for 19 more miles. However, I was happy to still have a bit of a kick to finish the last mile strongly. I was also pleased that I was never more than 5 seconds above or below my average per mile pace on this run and the pace felt good. Best of all, nothing hurts :-)! Activity Route: -- Elev. Avg: 0 ft Location: Blue Springs, MO Elev. Gain: +0 ft Date: 06/13/09 Up/Downhill: [+0/-0] Time: 08:06 AM Difficulty: 0 / 5.0   Weather: Overcast   66 F temp; 86% humidity   66 F heat index; winds NW 9 Performance Distance: 7.00 miles Time: 0:59:38 Speed: 7.0 mph Pace: 8' 31 /mi Calories: 606 Map   Elevation (ft)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 32 +0' 01 7.0 -0.0 -- ft 2 8' 27 -0' 04 7.1 +0.0 -- ft 3 8' 32 +0' 01 7.0 -0.0 -- ft 4 8' 29 -0' 02 7.1 +0.0 -- ft 5 8' 37 +0' 06 7.0 -0.1 -- ft 6 8' 32 +0' 01 7.0 -0.0 -- ft end 8' 26 -0' 05 7.1 +0.1 -- ft Versus average of 8' 31 min/mile:     Slower     Faster

Jog of Summit 5K Course

30 April, 2009 10:17

This is the course that I will be racing on Saturday. The final mile is tougher than it looks in USGS elevation. Garmin shows it much hillier (100' climb at end, plus a few smaller hills). Oh, well, it should still be a good race, but it is probably not my PR course. Activity Route: -- Elev. Avg: 1002 ft Location: Lee's Summit, MO Elev. Gain: -16 ft Date: 04/30/09 Up/Downhill: [+154/-170] Time: 08:53 AM Difficulty: 1.8 / 5.0   Weather: Overcast   62 F temp; 96% humidity   62 F heat index; winds S 6 Performance Distance: 3.12 miles Time: 0:27:26 Speed: 6.8 mph Pace: 8' 48 /mi Calories: 268 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 16 +0' 28 6.5 -0.3 -36 ft 2 8' 51 +0' 03 6.8 -0.0 -40 ft 3 8' 23 -0' 25 7.2 +0.3 +72 ft end 7' 34 -1' 14 7.9 +1.1 -13 ft Versus average of 8' 48 min/mile:     Slower     Faster

Summit 5K Drive

28 April, 2009 20:12

Drive of the Race for the Summit Course Activity Route: -- Elev. Avg: 1002 ft Location: Lee's Summit, MO Elev. Gain: -16 ft Date: 04/28/09 Up/Downhill: [+144/-160] Time: 07:26 PM Difficulty: 1.8 / 5.0   Weather: Fair   64 F temp; 65% humidity   64 F heat index; winds Vrbl 7 Performance Distance: 3.18 miles Time: 0:07:31 Speed: 25.4 mph Pace: 2' 22 /mi Calories: 119 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 2' 06 -0' 16 28.4 +3.1 -36 ft 2 2' 21 -0' 01 25.5 +0.1 -43 ft 3 2' 37 +0' 15 22.9 -2.5 +73 ft end 2' 23 +0' 01 25.0 -0.3 -10 ft Versus average of 2' 22 min/mile:     Slower     Faster

Jacomo 12 mi w/ rtroeh

25 April, 2009 13:39

Nice double out and back for a bit over 12 miles. BIM does not have the surveying done for the trail, it's quite a bit hillier in real life. Then, hopped on the MTB for 12.48 more to accompany Rick as he prepares for his 50K next month. Burned those quads going uphill! Activity Route: -- Elev. Avg: 0 ft Location: Blue Springs, MO Elev. Gain: +0 ft Date: 04/25/09 Up/Downhill: [+0/-0] Time: 07:29 AM Difficulty: 0 / 5.0   Weather: Overcast   69 F temp; 73% humidity   69 F heat index; winds SW 13 G 22 Performance Distance: 12.26 miles Time: 1:48:51 Speed: 6.8 mph Pace: 8' 53 /mi Calories: 1072 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 56 +0' 03 6.7 -0.0 -- ft 2 8' 52 -0' 01 6.8 +0.0 -- ft 3 8' 40 -0' 13 6.9 +0.2 -- ft 4 9' 18 +0' 25 6.5 -0.3 -- ft 5 8' 29 -0' 24 7.1 +0.3 -- ft 6 9' 02 +0' 09 6.6 -0.1 -- ft 7 8' 47 -0' 06 6.8 +0.1 -- ft 8 9' 11 +0' 18 6.5 -0.2 -- ft 9 8' 40 -0' 13 6.9 +0.2 -- ft 10 8' 59 +0' 06 6.7 -0.1 -- ft 11 8' 23 -0' 30 7.2 +0.4 -- ft 12 8' 50 -0' 03 6.8 +0.0 -- ft end 9' 33 +0' 40 6.3 -0.5 -- ft Versus average of 8' 53 min/mile:     Slower     Faster

Lake Roads 4 Miler

24 April, 2009 10:29

Very nice day with "hold-onto-your-hat" wind. Nearly lost my hat a dozen times. Pushed it a little past easy and comfy. Was surprised how warm it felt. I was actually thirsty during this run, and can normally go 12 miles easily without water. Actually got some color from the sun! Will need to start applying sun screen. Activity Route: -- Elev. Avg: 0 ft Location: Lone Jack, MO Elev. Gain: +0 ft Date: 04/24/09 Up/Downhill: [+0/-0] Time: 09:04 AM Difficulty: 0 / 5.0   Weather: Fair   70 F temp; 63% humidity   70 F heat index; winds S 20 G 31 Performance Distance: 4.00 miles Time: 0:34:21 Speed: 7.0 mph Pace: 8' 35 /mi Calories: 346 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 38 +0' 03 6.9 -0.1 -- ft 2 8' 27 -0' 08 7.1 +0.1 -- ft 3 8' 44 +0' 09 6.9 -0.1 -- ft 4 8' 29 -0' 06 7.1 +0.1 -- ft Versus average of 8' 35 min/mile:     Slower     Faster

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