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behnkelog
Fairbanks redux
11 March, 2010 11:07
A lot like yesterday, but it warmed up to -9.
Activity| Route: | -- | Elev. Avg: | 446 ft | | Location: | Fairbanks, AK | Elev. Gain: | +0 ft | | Date: | 03/11/10 | Up/Downhill: | [+13/-13] | | Time: | 06:58 AM | Difficulty: | 2.3 / 5.0 | | | | Weather: | Light Snow | | | -9 F temp; 81% humidity | | | -9 F heat index; winds Calm |
| Distance: | 3.45 miles | | |
| Time: | 0:32:19 | | Speed: | 6.4 mph | | | | Pace: | 9' 22 /mi | | | | Calories: | 433 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 34 | +0' 12 | 6.3 | -0.1 | 0 ft | | 2 | 9' 25 | +0' 03 | 6.4 | -0.0 | 0 ft | | 3 | 9' 24 | +0' 02 | 6.4 | -0.0 | 0 ft | | end | 8' 44 | -0' 38 | 6.9 | +0.5 | 0 ft | | Versus average of 9' 22 min/mile: Slower Faster |
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Fairbanks
10 March, 2010 10:54
Morning solo jog in Fairbanks. The cold wasn't as bad as "Fang". But it was on the cool side --I stopped when my left eye froze shut...
Activity| Route: | -- | Elev. Avg: | 445 ft | | Location: | Fairbanks, AK | Elev. Gain: | +0 ft | | Date: | 03/10/10 | Up/Downhill: | [+19/-19] | | Time: | 06:56 AM | Difficulty: | 2.3 / 5.0 | | | | Weather: | Mostly Cloudy | | | -18 F temp; 81% humidity | | | -18 F heat index; winds Calm |
| Distance: | 3.13 miles | | |
| Time: | 0:28:41 | | Speed: | 6.5 mph | | | | Pace: | 9' 10 /mi | | | | Calories: | 392 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 24 | +0' 14 | 6.4 | -0.2 | 0 ft | | 2 | 9' 13 | +0' 03 | 6.5 | -0.0 | 0 ft | | 3 | 8' 58 | -0' 12 | 6.7 | +0.1 | 0 ft | | end | 8' 12 | -0' 58 | 7.3 | +0.8 | 0 ft | | Versus average of 9' 10 min/mile: Slower Faster |
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Spy creek loop
07 March, 2010 09:10
Morning solo run down to the spy creek (where Hanson stashed $$$ ) and back on the W&OD. Nice run, but my legs need a rest.
Activity| Route: | -- | Elev. Avg: | 370 ft | | Location: | Vienna, VA | Elev. Gain: | -65 ft | | Date: | 03/07/10 | Up/Downhill: | [+246/-311] | | Time: | 09:00 AM | Difficulty: | 2.4 / 5.0 | | | | Weather: | Fair | | | 44 F temp; 29% humidity | | | 44 F heat index; winds NW 16 G 21 |
| Distance: | 5.21 miles | | |
| Time: | 0:47:42 | | Speed: | 6.6 mph | | | | Pace: | 9' 09 /mi | | | | Calories: | 651 | | |
 Elevation (ft) Pace (min/mile)
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Wilson Bridge
06 March, 2010 11:35
A morning run with the gang: Karen, Paul and Scott. (Well Paul would run and wait, run and wait...) A little windy and a little cool, but overall just super. My quest to run the Cherry Blossom looks slightly less hopeless -- although the upcoming trip to Alaska wont help...
Activity| Route: | -- | Elev. Avg: | 6 ft | | Location: | Alexandria, VA | Elev. Gain: | +0 ft | | Date: | 03/06/10 | Up/Downhill: | [+209/-209] | | Time: | 08:41 AM | Difficulty: | 2.9 / 5.0 | | | | Weather: | A Few Clouds | | | 38 F temp; 40% humidity | | | 38 F heat index; winds N 12 |
| Distance: | 7.21 miles | | |
| Time: | 1:05:16 | | Speed: | 6.6 mph | | | | Pace: | 9' 03 /mi | | | | Calories: | 899 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 08 | +0' 05 | 6.6 | -0.1 | +37 ft | | 2 | 9' 20 | +0' 17 | 6.4 | -0.2 | -36 ft | | 3 | 9' 11 | +0' 08 | 6.5 | -0.1 | +3 ft | | 4 | 10' 40 | +1' 37 | 5.6 | -1.0 | +7 ft | | 5 | 9' 14 | +0' 11 | 6.5 | -0.1 | -7 ft | | 6 | 8' 54 | -0' 09 | 6.7 | +0.1 | 0 ft | | 7 | 8' 24 | -0' 39 | 7.1 | +0.5 | -7 ft | | end | 7' 45 | -1' 18 | 7.7 | +1.1 | -6 ft | | Versus average of 9' 03 min/mile: Slower Faster |
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Track light
04 March, 2010 13:38
Two mile or so warmup and then 2x800@3:45 pace
not much, but not zero.
Activity| Route: | -- | Elev. Avg: | 270 ft | | Location: | Arlington, VA | Elev. Gain: | -19 ft | | Date: | 03/04/10 | Up/Downhill: | [+200/-219] | | Time: | 11:40 AM | Difficulty: | 2.1 / 5.0 | | | | Weather: | Partly Cloudy | | | 45 F temp; 36% humidity | | | 45 F heat index; winds NW 20 G 31 |
| Distance: | 3.42 miles | | |
| Time: | 0:29:42 | | Speed: | 6.9 mph | | | | Pace: | 8' 41 /mi | | | | Calories: | 426 | | |
 Elevation (ft) Pace (min/mile)
|
morning in the hood
28 February, 2010 07:45
morning run with the neighbors: Harley, Conrad and Bill Franko. Matt is home, but I couldn't get him up.
Activity| Route: | -- | Elev. Avg: | 375 ft | | Location: | Vienna, VA | Elev. Gain: | -3 ft | | Date: | 02/28/10 | Up/Downhill: | [+508/-511] | | Time: | 07:04 AM | Difficulty: | 3.2 / 5.0 | | | | Weather: | Overcast | | | 36 F temp; 54% humidity | | | 36 F heat index; winds SW 6 |
| Distance: | 5.71 miles | | |
| Time: | 0:55:16 | | Speed: | 6.2 mph | | | | Pace: | 9' 41 /mi | | | | Calories: | 721 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 26 | -0' 15 | 6.3 | +0.2 | -92 ft | | 2 | 10' 05 | +0' 24 | 6.0 | -0.2 | +88 ft | | 3 | 10' 00 | +0' 19 | 6.0 | -0.2 | +39 ft | | 4 | 9' 33 | -0' 08 | 6.3 | +0.1 | -39 ft | | 5 | 9' 56 | +0' 15 | 6.0 | -0.2 | +49 ft | | end | 8' 33 | -1' 08 | 7.0 | +0.8 | -49 ft | | Versus average of 9' 41 min/mile: Slower Faster |
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GW toward Old Town
27 February, 2010 12:02
I still have visions of running the Cherry Blossom. Don't know why. A nice morning run with Karen. Hopefully I can make 6 next week.
Activity| Route: | -- | Elev. Avg: | 5 ft | | Location: | Alexandria, VA | Elev. Gain: | +0 ft | | Date: | 02/27/10 | Up/Downhill: | [+134/-134] | | Time: | 08:44 AM | Difficulty: | 2.3 / 5.0 | | | | Weather: | Mostly Cloudy | | | 32 F temp; 75% humidity | | | 32 F heat index; winds SW 8 |
| Distance: | 5.44 miles | | |
| Time: | 0:50:33 | | Speed: | 6.5 mph | | | | Pace: | 9' 18 /mi | | | | Calories: | 675 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 19 | +0' 01 | 6.4 | -0.0 | +20 ft | | 2 | 9' 44 | +0' 26 | 6.2 | -0.3 | -17 ft | | 3 | 9' 47 | +0' 29 | 6.1 | -0.3 | +3 ft | | 4 | 10' 36 | +1' 18 | 5.7 | -0.8 | -7 ft | | 5 | 9' 28 | +0' 10 | 6.3 | -0.1 | +7 ft | | end | 8' 30 | -0' 48 | 7.0 | +0.6 | -10 ft | | Versus average of 9' 18 min/mile: Slower Faster |
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Nooner (finally)
24 February, 2010 14:44
Ahh.. the good old days are here again. Wimp with Karen and Paul at noon. The trails are in pretty good shape.
Activity| Route: | -- | Elev. Avg: | 257 ft | | Location: | Arlington, VA | Elev. Gain: | +3 ft | | Date: | 02/24/10 | Up/Downhill: | [+232/-229] | | Time: | 11:39 AM | Difficulty: | 2.0 / 5.0 | | | | Weather: | Overcast | | | 45 F temp; 48% humidity | | | 45 F heat index; winds N 7 |
| Distance: | 3.50 miles | | |
| Time: | 0:31:02 | | Speed: | 6.8 mph | | | | Pace: | 8' 52 /mi | | | | Calories: | 430 | | |
 Elevation (ft) Pace (min/mile)
|
the hood
21 February, 2010 07:09
morning run with the neighbors on the streets. Slow. early, cold. But, hey, TWO days in a row!
Activity| Route: | -- | Elev. Avg: | 365 ft | | Location: | Vienna, VA | Elev. Gain: | -4 ft | | Date: | 02/21/10 | Up/Downhill: | [+383/-387] | | Time: | 07:08 AM | Difficulty: | 3.0 / 5.0 | | | | Weather: | A Few Clouds | | | 29 F temp; 57% humidity | | | 29 F heat index; winds NW 5 |
| Distance: | 3.62 miles | | |
| Time: | 0:35:22 | | Speed: | 6.1 mph | | | | Pace: | 9' 46 /mi | | | | Calories: | 453 | | |
 Elevation (ft) Pace (min/mile)
|
run around the neighborhood
20 February, 2010 22:31
The trails will be useless for months... The only thing to do is run on the roads...
Activity| Route: | -- | Elev. Avg: | 320 ft | | Location: | Vienna, VA | Elev. Gain: | +3 ft | | Date: | 02/20/10 | Up/Downhill: | [+485/-482] | | Time: | 10:49 AM | Difficulty: | 2.8 / 5.0 | | | | Weather: | Mostly Cloudy | | | 39 F temp; 42% humidity | | | 39 F heat index; winds NW 16 G 24 |
| Distance: | 3.25 miles | | |
| Time: | 0:30:43 | | Speed: | 6.3 mph | | | | Pace: | 9' 27 /mi | | | | Calories: | 411 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 12 | -0' 15 | 6.5 | +0.2 | -69 ft | | 2 | 9' 14 | -0' 13 | 6.5 | +0.1 | -7 ft | | 3 | 9' 51 | +0' 24 | 6.1 | -0.3 | +92 ft | | end | 8' 50 | -0' 37 | 6.8 | +0.4 | -13 ft | | Versus average of 9' 27 min/mile: Slower Faster |
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On the road again
14 February, 2010 07:35
There is still about 2 feet of snow everywhere, but the main roads are clean. So Harley, Bill Franco and I ran a few miles on them early -- hoping to beat the Christians. Worked out pretty well -- not much traffic. But still first run in 9 days!
Activity| Route: | -- | Elev. Avg: | 390 ft | | Location: | Vienna, VA | Elev. Gain: | +0 ft | | Date: | 02/14/10 | Up/Downhill: | [+272/-272] | | Time: | 07:06 AM | Difficulty: | 2.9 / 5.0 | | | | Weather: | A Few Clouds | | | 26 F temp; 57% humidity | | | 26 F heat index; winds W 7 |
| Distance: | 4.13 miles | | |
| Time: | 0:38:46 | | Speed: | 6.4 mph | | | | Pace: | 9' 23 /mi | | | | Calories: | 516 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 34 | +0' 11 | 6.3 | -0.1 | -6 ft | | 2 | 9' 30 | +0' 07 | 6.3 | -0.1 | -49 ft | | 3 | 9' 34 | +0' 11 | 6.3 | -0.1 | +40 ft | | 4 | 8' 55 | -0' 28 | 6.7 | +0.3 | +6 ft | | end | 8' 33 | -0' 50 | 7.0 | +0.6 | +9 ft | | Versus average of 9' 23 min/mile: Slower Faster |
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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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