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Run 07:00 AM

February 6, 2010 by gregshore.

Ran with our Palmetto 200 group.

Activity
Route: – Elev. Avg: 0 ft
Location: Mount Pleasant, SC Elev. Gain: +0 ft
Date: 02/06/10 Up/Downhill: [+0/-0]
Time: 07:00 AM Difficulty: 0 / 5.0
 
Weather: Fog/Mist
  50 F temp; 92% humidity
  50 F heat index; winds SW 10
Performance
Distance: 8.37 miles
Time: 2:00:00
Speed: 4.2 mph
Pace: 14' 20 /mi
Calories: 1354
Map

 

Posted from bimactive.com

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Sunday Run 03:11 pm

January 31, 2010 by gregshore.

Ran twoday with my friend, Steve. Just because I haven’t posted recently doesn’t mean I’m not working out!

Activity
Route: – Elev. Avg: 13 ft
Location: Charleston, SC, Elev. Gain: +0 ft
Date: 01/31/10 Up/Downhill: [+209/-209]
Time: 04:31 PM Difficulty: 2.3 / 5.0
 
Weather: River Flood Warning
  46 F temp; 50% humidity
  46 F heat index; winds N 6 mph
Performance
Distance: 5.82 miles
Time: 1:19:54
Speed: 4.4 mph
Pace: 13' 43 /mi
Calories: 874
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 13' 06 -0' 37 4.6 +0.2 +3 ft
2 12' 37 -1' 06 4.8 +0.4 -10 ft
3 13' 40 -0' 03 4.4 +0.0 +20 ft
4 14' 27 +0' 44 4.2 -0.2 -10 ft
5 14' 15 +0' 32 4.2 -0.2 +6 ft
end 14' 51 +1' 08 4.0 -0.3 -10 ft
Versus average of 13' 43 min/mile

Posted from bimactive.com

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Saturday Run 07:01 am

January 31, 2010 by gregshore.

ran with Deborah and Joy

Activity
Route: – Elev. Avg: 10 ft
Location: Mount Pleasant, SC, Elev. Gain: +0 ft
Date: 01/16/10 Up/Downhill: [+216/-216]
Time: 08:02 AM Difficulty: 2.2 / 5.0
 
Weather: River Flood Warning
  45 F temp; 88% humidity
  45 F heat index; winds NNE 3 mph
Performance
Distance: 4.91 miles
Time: 1:00:44
Speed: 4.9 mph
Pace: 12' 22 /mi
Calories: 715
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 12' 16 -0' 06 4.9 +0.0 +4 ft
2 12' 25 +0' 03 4.8 -0.0 -7 ft
3 13' 07 +0' 45 4.6 -0.3 -6 ft
4 11' 41 -0' 41 5.1 +0.3 +6 ft
end 12' 22 +0' 00 4.8 -0.0 +3 ft
Versus average of 12' 22 min/mile

Posted from bimactive.com

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Boot Camp PFT

January 12, 2010 by gregshore.

Situps - 37, push ups - 9, Mile run - 9.19. I’m coming off of injury so I’m not too concerned about the crunches and push ups. The mile time is 56 seconds faster than last time and I’m really pleased with that.

Posted in Boot Camp | No Comments »

Run 06:01 am

January 6, 2010 by gregshore.

Activity
Route: – Elev. Avg: 12 ft
Location: Charleston, SC, Elev. Gain: -3 ft
Date: 01/06/10 Up/Downhill: [+223/-226]
Time: 06:55 AM Difficulty: 2.8 / 5.0
 
Weather: River Flood Warning
  26 F temp; 73% humidity
  26 F heat index; winds WNW 4 mph
Performance
Distance: 4.25 miles
Time: 0:53:35
Speed: 4.8 mph
Pace: 12' 36 /mi
Calories: 602
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 12' 30 -0' 06 4.8 +0.0 +3 ft
2 12' 36 +0' 00 4.8 -0.0 +6 ft
3 14' 57 +2' 21 4.0 -0.8 0 ft
4 10' 01 -2' 35 6.0 +1.2 -10 ft
end 12' 28 -0' 08 4.8 +0.0 -3 ft
Versus average of 12' 36 min/mile

Posted from bimactive.com

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Run 05:24 pm

January 4, 2010 by gregshore.

Activity
Route: – Elev. Avg: 13 ft
Location: Mount Pleasant, SC, Elev. Gain: -3 ft
Date: 01/04/10 Up/Downhill: [+154/-157]
Time: 06:00 PM Difficulty: 1.8 / 5.0
 
Weather: River Flood Warning
  37 F temp; 44% humidity
  37 F heat index; winds WNW 2 mph
Performance
Distance: 2.76 miles
Time: 0:36:38
Speed: 4.5 mph
Pace: 13' 16 /mi
Calories: 413
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 13' 36 +0' 20 4.4 -0.1 0 ft
2 12' 50 -0' 26 4.7 +0.1 +13 ft
end 14' 19 +1' 03 4.2 -0.3 -16 ft
Versus average of 13' 16 min/mile

Posted from bimactive.com

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Run 06:00 AM

January 2, 2010 by gregshore.

Cold Cold Cold! Amazing though how much you sweat by the end. Thank goodness for technical fabrics so you’re not completely soaked at the end. Ran with Steve, Allan, and Joy.

Activity
Route: – Elev. Avg: 7 ft
Location: Mount Pleasant, SC Elev. Gain: +0 ft
Date: 01/02/10 Up/Downhill: [+75/-75]
Time: 06:00 AM Difficulty: 2.3 / 5.0
 
Weather: Fair
  32 F temp; 75% humidity
  32 F heat index; winds W 8
Performance
Distance: 5.16 miles
Time: 1:11:52
Speed: 4.3 mph
Pace: 13' 56 /mi
Calories: 811
Map

 

Posted from bimactive.com

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Wednesday Run 05:59 am

December 30, 2009 by gregshore.

Ran with Andrew. 1st time he ran since Nov. 3.

Activity
Route: – Elev. Avg: 10 ft
Location: Charleston, SC, Elev. Gain: +0 ft
Date: 12/30/09 Up/Downhill: [+118/-118]
Time: 06:37 AM Difficulty: 1.8 / 5.0
 
Weather: River Flood Warning
  38 F temp; 71% humidity
  38 F heat index; winds NNE 9 mph
Performance
Distance: 3.00 miles
Time: 0:37:49
Speed: 4.8 mph
Pace: 12' 36 /mi
Calories: 432
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 12' 31 -0' 05 4.8 +0.0 +3 ft
2 12' 20 -0' 16 4.9 +0.1 0 ft
end 12' 55 +0' 19 4.6 -0.1 -4 ft
Versus average of 12' 36 min/mile

Posted from bimactive.com

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Sunday Run 01:28 pm

December 27, 2009 by gregshore.

Ran with Allan

Activity
Route: – Elev. Avg: 12 ft
Location: Charleston, SC, Elev. Gain: -6 ft
Date: 12/27/09 Up/Downhill: [+177/-183]
Time: 02:54 PM Difficulty: 1.9 / 5.0
 
Weather: River Flood Warning
  55 F temp; 38% humidity
  55 F heat index; winds WNW 6 mph
Performance
Distance: 6.33 miles
Time: 1:26:20
Speed: 4.4 mph
Pace: 13' 38 /mi
Calories: 998
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 13' 28 -0' 10 4.5 +0.0 -4 ft
2 13' 25 -0' 13 4.5 +0.1 -3 ft
3 13' 28 -0' 10 4.5 +0.0 0 ft
4 13' 43 +0' 05 4.4 -0.0 -4 ft
5 13' 51 +0' 13 4.3 -0.1 +9 ft
6 14' 13 +0' 35 4.2 -0.2 -7 ft
end 12' 11 -1' 27 4.9 +0.5 0 ft
Versus average of 13' 38 min/mile

Posted from bimactive.com

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Run 05:59 am

December 23, 2009 by gregshore.

Activity
Route: – Elev. Avg: 11 ft
Location: Charleston, SC, Elev. Gain: +0 ft
Date: 12/23/09 Up/Downhill: [+246/-246]
Time: 06:57 AM Difficulty: 2.6 / 5.0
 
Weather: River Flood Warning
  38 F temp; 92% humidity
  38 F heat index; winds N 2 mph
Performance
Distance: 4.35 miles
Time: 0:57:47
Speed: 4.5 mph
Pace: 13' 17 /mi
Calories: 637
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 12' 22 -0' 55 4.8 +0.3 +4 ft
2 13' 07 -0' 10 4.6 +0.1 0 ft
3 13' 25 +0' 08 4.5 -0.0 +10 ft
4 13' 25 +0' 08 4.5 -0.0 -13 ft
end 15' 35 +2' 18 3.9 -0.7 0 ft
Versus average of 13' 17 min/mile

Posted from bimactive.com

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