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Run 05:22 pm

March 8, 2010 by gregshore.

Great run last Monday. Great run Wednesday. Saturday was the best I’ve run in a really long time.

And I overdid it.

Today sucked. Groin hurt. Quads hurt. No speed.

Activity
Route: – Elev. Avg: 8 ft
Location: Mount Pleasant, SC, Elev. Gain: +0 ft
Date: 03/08/10 Up/Downhill: [+75/-75]
Time: 06:01 PM Difficulty: 1.5 / 5.0
 
Weather:
  61 F temp; 41% humidity
  61 F heat index; winds S 7 mph
Performance
Distance: 2.97 miles Goal: 12' 00 min/mi pace
Time: 0:38:47
Speed: 4.6 mph Attained: 91%
Pace: 13' 03 /mi
Calories: 460
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 12' 42 +0' 42 4.7 -0.3 -3 ft
2 13' 14 +1' 14 4.5 -0.5 0 ft
end 13' 14 +1' 14 4.5 -0.5 +4 ft
Versus goal of 12' 00 min/mile

Posted from bimactive.com

Posted in Greg's Runs | 1 Comment »

Run 07:06 am

March 6, 2010 by gregshore.

Great run. Perfect weather.

Activity
Route: – Elev. Avg: 9 ft
Location: Mount Pleasant, SC, Elev. Gain: +0 ft
Date: 03/06/10 Up/Downhill: [+246/-246]
Time: 09:18 AM Difficulty: 2.7 / 5.0
 
Weather: River Flood Warning until Sun Mar 07 2010 04:00 PM EST
  44 F temp; 52% humidity
  44 F heat index; winds N 8 mph
Performance
Distance: 10.46 miles Goal: 12' 00 min/mi pace
Time: 1:56:22
Speed: 5.4 mph Attained: 108%
Pace: 11' 08 /mi
Calories: 1561
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 11' 57 -0' 03 5.0 +0.0 -6 ft
2 10' 26 -1' 34 5.8 +0.8 +3 ft
3 11' 07 -0' 53 5.4 +0.4 +3 ft
4 9' 52 -2' 08 6.1 +1.1 -3 ft
5 9' 26 -2' 34 6.3 +1.3 +3 ft
6 13' 36 +1' 36 4.4 -0.6 0 ft
7 10' 14 -1' 46 5.9 +0.9 -3 ft
8 11' 12 -0' 48 5.3 +0.3 -10 ft
9 10' 23 -1' 37 5.8 +0.8 0 ft
10 12' 41 +0' 41 4.7 -0.3 +3 ft
end 11' 29 -0' 31 5.2 +0.2 +10 ft
Versus goal of 12' 00 min/mile

Posted from bimactive.com

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Run 05:30 PM

March 1, 2010 by gregshore.

Great run this evening. I tried to slow down but couldn’t!

Activity
Route: – Elev. Avg: 12 ft
Location: Charleston, SC Elev. Gain: -4 ft
Date: 03/01/10 Up/Downhill: [+68/-72]
Time: 05:30 PM Difficulty: 1.8 / 5.0
 
Weather: Fair
  57 F temp; 40% humidity
  57 F heat index; winds S 9
Performance
Distance: 5.13 miles
Time: 0:59:00
Speed: 5.2 mph
Pace: 11' 30 /mi
Calories: 804
Map

 

Posted from bimactive.com

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Run 07:02 am

February 27, 2010 by gregshore.

I was very pleased with today’s run. The best in a very long time. Most of the run was under 12 min/mile until the very end. I received a phone call toward the end of the run which meant I no longer heard audible signals when my pace dropped. This was the longest run I’ve done in a very long time and it felt really really good.

Activity
Route: – Elev. Avg: 5 ft
Location: Mount Pleasant, SC, Elev. Gain: +0 ft
Date: 02/27/10 Up/Downhill: [+229/-229]
Time: 08:53 AM Difficulty: 2.7 / 5.0
 
Weather: River Flood Warning
  43 F temp; 40% humidity
  43 F heat index; winds W 10 mph
Performance
Distance: 8.99 miles Goal: 12' 00 min/mi pace
Time: 1:51:21
Speed: 4.8 mph Attained: 96%
Pace: 12' 23 /mi
Calories: 1348
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 12' 34 +0' 34 4.8 -0.2 +3 ft
2 11' 27 -0' 33 5.2 +0.2 -9 ft
3 11' 51 -0' 09 5.1 +0.1 -4 ft
4 11' 29 -0' 31 5.2 +0.2 -3 ft
5 11' 48 -0' 12 5.1 +0.1 +3 ft
6 12' 55 +0' 55 4.6 -0.4 0 ft
7 13' 02 +1' 02 4.6 -0.4 -4 ft
8 13' 14 +1' 14 4.5 -0.5 +13 ft
end 13' 02 +1' 02 4.6 -0.4 0 ft
Versus goal of 12' 00 min/mile

Posted from bimactive.com

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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

Posted in Greg's Runs | 1 Comment »

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

Posted in Greg's Runs | No Comments »

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