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behnkelog
morning before snow
05 February, 2010 16:09
yes, I have to count this as a run... It is snowing now and we are supposed to get 2 feet! So this was my last chance. Tough to get up this early. Lucky that Harley was out too.
Activity| Route: | -- | Elev. Avg: | 362 ft | | Location: | Vienna, VA | Elev. Gain: | -3 ft | | Date: | 02/05/10 | Up/Downhill: | [+374/-377] | | Time: | 06:36 AM | Difficulty: | 2.7 / 5.0 | | | | Weather: | Overcast | | | 33 F temp; 66% humidity | | | 33 F heat index; winds Calm |
| Distance: | 3.33 miles | | |
| Time: | 0:32:18 | | Speed: | 6.2 mph | | | | Pace: | 9' 42 /mi | | | | Calories: | 416 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 54 | +0' 12 | 6.1 | -0.1 | -75 ft | | 2 | 9' 59 | +0' 17 | 6.0 | -0.2 | +111 ft | | 3 | 10' 44 | +1' 02 | 5.6 | -0.6 | 0 ft | | end | 8' 43 | -0' 59 | 6.9 | +0.7 | -39 ft | | Versus average of 9' 42 min/mile: Slower Faster |
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Snow Day
30 January, 2010 12:16
Run with Karen on the Mt Vernon Trail. Started to snow almost at the start. Really came down at turnaround. Beautiful.
Activity| Route: | -- | Elev. Avg: | 28 ft | | Location: | Alexandria, VA | Elev. Gain: | +0 ft | | Date: | 01/30/10 | Up/Downhill: | [+170/-170] | | Time: | 08:53 AM | Difficulty: | 2.8 / 5.0 | | | | Weather: | Light Snow | | | 20 F temp; 70% humidity | | | 20 F heat index; winds NE 10 |
| Distance: | 6.20 miles | | |
| Time: | 0:59:46 | | Speed: | 6.2 mph | | | | Pace: | 9' 38 /mi | | | | Calories: | 783 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 15 | -0' 23 | 6.5 | +0.3 | +6 ft | | 2 | 9' 22 | -0' 16 | 6.4 | +0.2 | +23 ft | | 3 | 11' 33 | +1' 55 | 5.2 | -1.0 | +43 ft | | 4 | 10' 49 | +1' 11 | 5.5 | -0.7 | -17 ft | | 5 | 9' 53 | +0' 15 | 6.1 | -0.2 | -49 ft | | 6 | 9' 40 | +0' 02 | 6.2 | -0.0 | -6 ft | | end | 9' 39 | +0' 01 | 6.2 | -0.0 | 0 ft | | Versus average of 9' 38 min/mile: Slower Faster |
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Pennecott State Park
27 January, 2010 13:42
Run in a nearby state park with BobRob and Farzad. Sort of.
Activity| Route: | -- | Elev. Avg: | 2 ft | | Location: | Key Largo, FL | Elev. Gain: | +0 ft | | Date: | 01/27/10 | Up/Downhill: | [+36/-36] | | Time: | 01:17 PM | Difficulty: | 1.7 / 5.0 | | | | Weather: | Fair | | | 71 F temp; 54% humidity | | | 71 F heat index; winds NE 14 |
| Distance: | 3.43 miles | | |
| Time: | 0:33:30 | | Speed: | 6.1 mph | | | | Pace: | 9' 46 /mi | | | | Calories: | 410 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 10' 58 | +1' 12 | 5.5 | -0.7 | 0 ft | | 2 | 13' 47 | +4' 01 | 4.3 | -1.8 | +7 ft | | 3 | 10' 11 | +0' 25 | 5.9 | -0.3 | -6 ft | | end | 8' 44 | -1' 02 | 6.9 | +0.7 | 0 ft | | Versus average of 9' 46 min/mile: Slower Faster |
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Key Largo
26 January, 2010 07:14
Morning run in Key Largo. Bob Robinson went along at the start. There is a bike trail that runs along route 1. It goes all the way to Key West. I didn't, though. Only a little over 4 and slow. You would think that being only a few 100 yards from the ocean at all times, you might actually see it... Nope.
Activity| Route: | -- | Elev. Avg: | 6 ft | | Location: | Tavernier, FL | Elev. Gain: | +0 ft | | Date: | 01/26/10 | Up/Downhill: | [+22/-22] | | Time: | 06:37 AM | Difficulty: | 1.7 / 5.0 | | | | Weather: | Fair | | | 49 F temp; 92% humidity | | | 49 F heat index; winds NW 7 |
| Distance: | 4.15 miles | | |
| Time: | 0:39:21 | | Speed: | 6.3 mph | | | | Pace: | 9' 29 /mi | | | | Calories: | 521 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 28 | -0' 01 | 6.3 | +0.0 | 0 ft | | 2 | 9' 09 | -0' 20 | 6.5 | +0.2 | -6 ft | | 3 | 9' 46 | +0' 17 | 6.1 | -0.2 | +6 ft | | 4 | 9' 25 | -0' 04 | 6.4 | +0.0 | -6 ft | | end | 9' 02 | -0' 27 | 6.6 | +0.3 | +3 ft | | Versus average of 9' 29 min/mile: Slower Faster |
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Mt Vernon trail
23 January, 2010 10:17
Seems like a long time since I did the usual Sat Morning run with Karen. Not very far and not very fast, but hey.
Activity| Route: | -- | Elev. Avg: | 27 ft | | Location: | Alexandria, VA | Elev. Gain: | +0 ft | | Date: | 01/23/10 | Up/Downhill: | [+190/-190] | | Time: | 08:42 AM | Difficulty: | 2.3 / 5.0 | | | | Weather: | A Few Clouds | | | 36 F temp; 56% humidity | | | 36 F heat index; winds NE 5 |
| Distance: | 6.09 miles | | |
| Time: | 0:56:18 | | Speed: | 6.5 mph | | | | Pace: | 9' 15 /mi | | | | Calories: | 769 | | |
 Elevation (ft) Pace (min/mile)
|
downtown Atlanta
19 January, 2010 06:22
Early run at the AMS in downtown Atlanta with Paul Kintner. Easy pace.
Activity| Route: | -- | Elev. Avg: | 969 ft | | Location: | Atlanta, GA | Elev. Gain: | +6 ft | | Date: | 01/19/10 | Up/Downhill: | [+291/-285] | | Time: | 06:04 AM | Difficulty: | 3.0 / 5.0 | | | | Weather: | Fog/Mist | | | 36 F temp; 92% humidity | | | 36 F heat index; winds Calm |
| Distance: | 4.07 miles | | |
| Time: | 0:39:57 | | Speed: | 6.1 mph | | | | Pace: | 9' 49 /mi | | | | Calories: | 519 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 03 | -0' 46 | 6.6 | +0.5 | -56 ft | | 2 | 10' 01 | +0' 12 | 6.0 | -0.1 | -68 ft | | 3 | 10' 03 | +0' 14 | 6.0 | -0.1 | +108 ft | | 4 | 9' 48 | -0' 01 | 6.1 | +0.0 | 0 ft | | end | 9' 20 | -0' 29 | 6.4 | +0.3 | +20 ft | | Versus average of 9' 49 min/mile: Slower Faster |
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morning neighborhood run
16 January, 2010 07:21
another lazy morning jog.
Activity| Route: | -- | Elev. Avg: | 365 ft | | Location: | Vienna, VA | Elev. Gain: | +0 ft | | Date: | 01/16/10 | Up/Downhill: | [+393/-393] | | Time: | 07:03 AM | Difficulty: | 3.0 / 5.0 | | | | Weather: | Fog/Mist | | | 27 F temp; 92% humidity | | | 27 F heat index; winds S 5 |
| Distance: | 3.62 miles | | |
| Time: | 0:34:41 | | Speed: | 6.3 mph | | | | Pace: | 9' 35 /mi | | | | Calories: | 456 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 31 | -0' 04 | 6.3 | +0.0 | -85 ft | | 2 | 9' 46 | +0' 11 | 6.1 | -0.1 | +108 ft | | 3 | 10' 38 | +1' 03 | 5.6 | -0.6 | +3 ft | | end | 8' 52 | -0' 43 | 6.8 | +0.5 | -26 ft | | Versus average of 9' 35 min/mile: Slower Faster |
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Noon run with the gang
15 January, 2010 15:41
Run with Paul and Karen at noon. When was the last time we did this? I need to get in shape. But a great day!
Activity| Route: | -- | Elev. Avg: | 261 ft | | Location: | Arlington, VA | Elev. Gain: | -33 ft | | Date: | 01/15/10 | Up/Downhill: | [+193/-226] | | Time: | 12:01 PM | Difficulty: | 1.5 / 5.0 | | | | Weather: | Partly Cloudy | | | 48 F temp; 40% humidity | | | 48 F heat index; winds S 6 |
| Distance: | 3.09 miles | | |
| Time: | 0:27:24 | | Speed: | 6.8 mph | | | | Pace: | 8' 52 /mi | | | | Calories: | 391 | | |
 Elevation (ft) Pace (min/mile)
|
yet again
10 January, 2010 07:44
another frigid neighborhood run with Harley and Conrad. I was trying to practice chi running, but have no idea what that is...
Activity| Route: | -- | Elev. Avg: | 365 ft | | Location: | Vienna, VA | Elev. Gain: | +0 ft | | Date: | 01/10/10 | Up/Downhill: | [+400/-400] | | Time: | 07:36 AM | Difficulty: | 3.3 / 5.0 | | | | Weather: | Fair | | | 19 F temp; 48% humidity | | | 19 F heat index; winds NW 12 |
| Distance: | 3.62 miles | | |
| Time: | 0:35:35 | | Speed: | 6.1 mph | | | | Pace: | 9' 50 /mi | | | | Calories: | 455 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 47 | -0' 03 | 6.1 | +0.0 | -75 ft | | 2 | 10' 19 | +0' 29 | 5.8 | -0.3 | +112 ft | | 3 | 10' 36 | +0' 46 | 5.7 | -0.4 | -13 ft | | end | 8' 47 | -1' 03 | 6.8 | +0.7 | -26 ft | | Versus average of 9' 50 min/mile: Slower Faster |
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Early morning Harley loop
09 January, 2010 06:39
Early morning (pre-sunrise) run in the dark and ice. Not bad really -- I didn't even fall. Not as cold as last week.
Activity| Route: | -- | Elev. Avg: | 365 ft | | Location: | Vienna, VA | Elev. Gain: | -20 ft | | Date: | 01/09/10 | Up/Downhill: | [+390/-410] | | Time: | 06:34 AM | Difficulty: | 3.2 / 5.0 | | | | Weather: | A Few Clouds | | | 24 F temp; 59% humidity | | | 24 F heat index; winds NW 10 |
| Distance: | 3.62 miles | | |
| Time: | 0:36:44 | | Speed: | 5.9 mph | | | | Pace: | 10' 09 /mi | | | | Calories: | 463 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 10' 18 | +0' 09 | 5.8 | -0.1 | -85 ft | | 2 | 10' 36 | +0' 27 | 5.7 | -0.3 | +115 ft | | 3 | 9' 49 | -0' 20 | 6.1 | +0.2 | -3 ft | | end | 9' 26 | -0' 43 | 6.4 | +0.4 | -29 ft | | Versus average of 10' 09 min/mile: Slower Faster |
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Neighborhood run
03 January, 2010 06:55
Neighborhood run with Harley. Slightly faster and longer than yesterday. COLD!
Activity| Route: | -- | Elev. Avg: | 365 ft | | Location: | Vienna, VA | Elev. Gain: | -3 ft | | Date: | 01/03/10 | Up/Downhill: | [+390/-393] | | Time: | 07:03 AM | Difficulty: | 3.4 / 5.0 | | | | Weather: | A Few Clouds and Breezy | | | 15 F temp; 43% humidity | | | 15 F heat index; winds NW 23 G 30 |
| Distance: | 3.64 miles | | |
| Time: | 0:34:30 | | Speed: | 6.3 mph | | | | Pace: | 9' 29 /mi | | | | Calories: | 460 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 33 | +0' 04 | 6.3 | -0.0 | -85 ft | | 2 | 9' 49 | +0' 20 | 6.1 | -0.2 | +115 ft | | 3 | 9' 30 | +0' 01 | 6.3 | -0.0 | -3 ft | | end | 8' 29 | -1' 00 | 7.1 | +0.7 | -29 ft | | Versus average of 9' 29 min/mile: Slower Faster |
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First run in 2010
02 January, 2010 08:41
Where have all the New Years resolutions gone? I only saw one other person on the trail. Sure it is 25 and windy, so? Anyway, the real question is: am I going to get back to running or not? Only my knees know for sure.
Happy New Year, blog readers!
Activity| Route: | -- | Elev. Avg: | 337 ft | | Location: | Vienna, VA | Elev. Gain: | -3 ft | | Date: | 01/02/10 | Up/Downhill: | [+170/-173] | | Time: | 08:40 AM | Difficulty: | 2.1 / 5.0 | | | | Weather: | Overcast and Breezy | | | 25 F temp; 45% humidity | | | 25 F heat index; winds NW 21 G 31 |
| Distance: | 3.00 miles | | |
| Time: | 0:29:29 | | Speed: | 6.1 mph | | | | Pace: | 9' 50 /mi | | | | Calories: | 378 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 10' 04 | +0' 14 | 6.0 | -0.1 | +43 ft | | 2 | 10' 17 | +0' 27 | 5.8 | -0.3 | +3 ft | | 3 | 9' 13 | -0' 37 | 6.5 | +0.4 | -56 ft | | end | 10' 50 | +1' 00 | 5.5 | -0.6 | +6 ft | | Versus average of 9' 50 min/mile: Slower Faster |
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SF with Mike and Fabio
18 December, 2009 11:03
Run with Mike and Fabio to Fisherman's Wharf. Didn't get the watch stated for a while. The kids kept running toward the bridge and maybe beyond...
Activity| Route: | -- | Elev. Avg: | 12 ft | | Location: | San Francisco, CA | Elev. Gain: | +59 ft | | Date: | 12/18/09 | Up/Downhill: | [+91/-32] | | Time: | 07:20 AM | Difficulty: | 1.5 / 5.0 | | | | Weather: | Mostly Cloudy | | | 47 F temp; 92% humidity | | | 47 F heat index; winds Calm |
| Distance: | 2.72 miles | | |
| Time: | 0:25:41 | | Speed: | 6.3 mph | | | | Pace: | 9' 27 /mi | | | | Calories: | 352 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 57 | +0' 30 | 6.0 | -0.3 | 0 ft | | 2 | 9' 55 | +0' 28 | 6.0 | -0.3 | +4 ft | | end | 10' 05 | +0' 38 | 6.0 | -0.4 | +55 ft | | Versus average of 9' 27 min/mile: Slower Faster |
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SF again
15 December, 2009 10:17
better than yesterday...
Activity| Route: | -- | Elev. Avg: | 11 ft | | Location: | San Francisco, CA | Elev. Gain: | +53 ft | | Date: | 12/15/09 | Up/Downhill: | [+85/-32] | | Time: | 06:51 AM | Difficulty: | 1.6 / 5.0 | | | | Weather: | Mostly Cloudy | | | 49 F temp; 86% humidity | | | 49 F heat index; winds S 5 |
| Distance: | 3.24 miles | | |
| Time: | 0:31:18 | | Speed: | 6.2 mph | | | | Pace: | 9' 40 /mi | | | | Calories: | 418 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 31 | -0' 09 | 6.3 | +0.1 | 0 ft | | 2 | 9' 21 | -0' 19 | 6.4 | +0.2 | 0 ft | | 3 | 8' 51 | -0' 49 | 6.8 | +0.6 | +22 ft | | end | 10' 31 | +0' 51 | 5.7 | -0.5 | +23 ft | | Versus average of 9' 40 min/mile: Slower Faster |
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Embarcadero
15 December, 2009 02:58
Over a month...
Activity| Route: | -- | Elev. Avg: | 23 ft | | Location: | San Francisco, CA | Elev. Gain: | +68 ft | | Date: | 12/14/09 | Up/Downhill: | [+68/-0] | | Time: | 06:58 AM | Difficulty: | 1.0 / 5.0 | | | | Weather: | Overcast | | | 49 F temp; 92% humidity | | | 49 F heat index; winds SE 5 |
| Distance: | 1.38 miles | | |
| Time: | 0:14:32 | | Speed: | 5.7 mph | | | | Pace: | 10' 32 /mi | | | | Calories: | 182 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 10' 48 | +0' 16 | 5.5 | -0.1 | +26 ft | | end | 8' 40 | -1' 52 | 6.9 | +1.2 | +39 ft | | Versus average of 10' 32 min/mile: Slower Faster |
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