April 2007
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Archive for April 2007

2 mile village

April 30, 2007 by gregshore.

Activity

Route:	–	Elev. Avg:	5 ft
Location:	Mount Pleasant, SC	Elev. Gain:	+6 ft
Date:	04/30/07	Up/Downhill:	[+65/-59]
Time:	05:04 PM	Difficulty:	1.9 / 5.0

Weather:	Clear
	84.9FF temp; 22%% humidity
	84FF heat index; winds S 16 MPH

Performance

Distance:	2.69 miles	Goal:	11′ 30 min/mi pace for 2.1 miles
Time:	0:37:40	Goal:	11′ 30 min/mi pace for 2.1 miles
Speed:	4.29 mph	Attained:	105%
Pace:	14′ 00 /mi
Calories:	453

Notes

Of course again I forgot which way to turn. Our 2-mile trek became a 3-mile trek. Ran/walked this with Charlene.

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	13′ 12	-0′ 48	4.5	+0.3	0 ft
2	14′ 27	+0′ 27	4.2	-0.1	0 ft
end	14′ 31	+0′ 31	4.1	-0.2	+6 ft
Versus average of 14′ 00 min/mi

Posted from bimactive.com

Posted in Greg's Runs | No Comments »

Monday - On a Bike to Nowhere

April 30, 2007 by gregshore.

I need to find something different. This is pretty stinking boring. Was only able to spend 40 minutes on the bike because of an early morning commitment at work.

Posted in Cross Training | No Comments »

Sunday Swim

April 30, 2007 by gregshore.

1600 meters - 1200 paddles

Posted in Cross Training | No Comments »

Run 03:00 PM

April 28, 2007 by gregshore.

Activity

Route:	–	Elev. Avg:	8 ft
Location:	Mount Pleasant, SC	Elev. Gain:	-3 ft
Date:	04/28/07	Up/Downhill:	[+134/-137]
Time:	03:23 PM	Difficulty:	2.3 / 5.0

Weather:	Clear
	81.0FF temp; 29%% humidity
	81FF heat index; winds W 10 MPH

Performance

Distance:	6.07 miles	Goal:	13′ 30 min/mi pace for 6 miles
Time:	1:20:12	Goal:	13′ 30 min/mi pace for 6 miles
Speed:	4.55 mph	Attained:	102%
Pace:	13′ 12 /mi
Calories:	1024

Notes

I did a pretty good job of holding pace though I was a bit fast at times. I wanted to run about a 13′30″ pace. Very warm out. The afternoon is not my usual run time.

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	13′ 07	-0′ 05	4.6	+0.0	-10 ft
2	13′ 04	-0′ 08	4.6	+0.0	+19 ft
3	12′ 47	-0′ 25	4.7	+0.1	-16 ft
4	13′ 34	+0′ 22	4.4	-0.1	+7 ft
5	13′ 36	+0′ 24	4.4	-0.1	-7 ft
6	13′ 16	+0′ 04	4.5	-0.0	0 ft
end	13′ 20	+0′ 08	4.5	-0.0	+3 ft
Versus average of 13′ 12 min/mi

Posted from bimactive.com

Posted in Greg's Runs | No Comments »

Run 05:56 am

April 27, 2007 by gregshore.

Activity

Route:	–	Elev. Avg:	7 ft
Location:	Mount Pleasant, SC	Elev. Gain:	+0 ft
Date:	04/27/07	Up/Downhill:	[+141/-141]
Time:	05:56 AM	Difficulty:	1.7 / 5.0

Weather:	Clear
	69.1FF temp; 86%% humidity
	69FF heat index; winds S 9 MPH

Performance

Distance:	4.05 miles
Time:	0:56:14
Speed:	4.32 mph
Pace:	13′ 53 /mi
Calories:	678

Notes

A 49-minute mile pace! No, I was stopped talking to a fellow from Charlotte and didn’t turn my phone off right away. I can’t believe I was that slow in the first mile. I’ll say it was a tracking error.

I’m not always sure about how slow is slow. Do I wear a heart rate monitor or is it too much technology?

Map

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	16′ 02	+2′ 09	3.7	-0.6	-3 ft
2	12′ 16	-1′ 37	4.9	+0.6	-3 ft
3	15′ 06	+1′ 13	4.0	-0.4	+7 ft
4	10′ 16	-3′ 37	5.8	+1.5	0 ft
end	49′ 10	+35′ 17	1.2	-3.1	0 ft
Versus average of 13′ 53 min/mi

Posted from bimactive.com

Posted in Greg's Runs | No Comments »

Workout - Thursday 6 am

April 26, 2007 by gregshore.

Good stuff this morning. Great variety of exercise.

Once Boot Camp was over and the Bridge Run was done, I spent a lot of time swimming. It’s a good workout but it certainly was one done alone. So, at the urging of fellow boot campers, I worked out with them last week. On any give day (Mon, Tues, Thurs) there are 10-20 BC alumni working out together.

Thursdays every person names their own exercise. Push-ups, body builders, crunches, caf raises, are all part of the routine. We all line up on one end of the gym. Each person in turn, names an exercise and the number of reps, decides how we traverse the gym to the other end, and then names a second exercise and reps.

Some choose things that are easy for them and some chose something to challenge themselves. A little competitive but everybody cheers everybody else on.

Posted in Cross Training, Boot Camp | No Comments »

Run 06:00 AM

April 25, 2007 by gregshore.

I really wanted to be able to pick up the pace during this run but just didn’t have it with me. I also intended to stretch when I was done but forgot. I’m really paying for it now. Between the sprinting yesterday and the 5 miles today, I hurt.

Activity

Route:	–	Elev. Avg:	13 ft
Location:	Charleston, SC	Elev. Gain:	+0 ft
Date:	04/25/07	Up/Downhill:	[+242/-242]
Time:	05:43 AM	Difficulty:	2.3 / 5.0

Weather:	Clear
	62.1FF temp; 93%% humidity
	62FF heat index; winds S 6 MPH

Performance

Distance:	5.04 miles	Goal:	11′ 31 min/mi pace for 5 miles
Time:	1:08:39	Goal:	11′ 31 min/mi pace for 5 miles
Speed:	4.41 mph	Attained:	92%
Pace:	13′ 37 /mi
Calories:	844

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	14′ 46	+1′ 09	4.1	-0.3	+3 ft
2	12′ 11	-1′ 26	4.9	+0.5	+4 ft
3	13′ 38	+0′ 01	4.4	-0.0	-7 ft
4	13′ 53	+0′ 16	4.3	-0.1	+7 ft
5	13′ 36	-0′ 01	4.4	+0.0	-6 ft
end	14′ 11	+0′ 34	4.2	-0.2	0 ft
Versus average of 13′ 37 min/mi

Posted from bimactive.com

Posted in Greg's Runs | No Comments »

Workout 6 am Tuesday

April 24, 2007 by gregshore.

Worked out with fellow boot campers this am. Really enjoyed the running and I like having others push me.

Posted in Cross Training | No Comments »

Run 05:14 pm

April 23, 2007 by gregshore.

Good run with Kurtz. We used the pace alert feature of the software but must have done something wrong. We ran slower than I thought we did. I’ll need to check the settings.

Activity

Route:	–	Elev. Avg:	13 ft
Location:	Mount Pleasant, SC	Elev. Gain:	+0 ft
Date:	04/23/07	Up/Downhill:	[+232/-232]
Time:	05:14 PM	Difficulty:	2.4 / 5.0

Weather:	Mostly Clear
	78.1FF temp; 29%% humidity
	78FF heat index; winds SW 14 MPH

Performance

Distance:	2.88 miles	Goal:	12′ 30 min/mi pace for 0 miles
Time:	0:38:26	Goal:	12′ 30 min/mi pace for 0 miles
Speed:	4.50 mph	Attained:	97%
Pace:	13′ 20 /mi
Calories:	479

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	13′ 14	-0′ 06	4.5	+0.0	+3 ft
2	13′ 20	+0′ 00	4.5	+0.0	+3 ft
end	13′ 27	+0′ 07	4.5	-0.0	-7 ft
Versus average of 13′ 20 min/mi