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Archive for October 2009

Sunday Run 01:00 PM

October 18, 2009 by gregshore.

Ran up to the middle of the bridge and back. Felt really good and it was very windy. About 15 minutes to the center and 13 minutes back.

Activity
Route: – Elev. Avg: 5 ft
Location: Mount Pleasant, SC Elev. Gain: +0 ft
Date: 10/18/09 Up/Downhill: [+55/-55]
Time: 01:00 PM Difficulty: 1.5 / 5.0
 
Weather: Partly Cloudy
  58 F temp; 45% humidity
  58 F heat index; winds N 20 G 25
Performance
Distance: 2.16 miles
Time: 0:28:14
Speed: 4.6 mph
Pace: 13' 05 /mi
Calories: 384
Map

 
Elevation (ft)

 

Posted from bimactive.com

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Tuesday Run 06:00 PM

October 13, 2009 by gregshore.

Ran with my friend, Allan.

Activity
Route: – Elev. Avg: 12 ft
Location: Charleston, SC Elev. Gain: -4 ft
Date: 10/13/09 Up/Downhill: [+78/-82]
Time: 06:00 PM Difficulty: 1.9 / 5.0
 
Weather: A Few Clouds
  77 F temp; 55% humidity
  78 F heat index; winds NE 6
Performance
Distance: 3.16 miles
Time: 0:50:00
Speed: 3.8 mph
Pace: 15' 49 /mi
Calories: 415
Map

 

Posted from bimactive.com

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Saturday Run 07:41 am

October 10, 2009 by gregshore.

Activity
Route: – Elev. Avg: 11 ft
Location: Mount Pleasant, SC, Elev. Gain: +0 ft
Date: 10/10/09 Up/Downhill: [+298/-298]
Time: 08:38 AM Difficulty: 2.8 / 5.0
 
Weather: Sunny
  78 F temp; 91% humidity
  83 F heat index; winds SW 7 mph
Performance
Distance: 4.14 miles
Time: 0:56:38
Speed: 4.4 mph
Pace: 13' 40 /mi
Calories: 654
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 13' 36 -0' 04 4.4 +0.0 +6 ft
2 14' 13 +0' 33 4.2 -0.2 -7 ft
3 13' 49 +0' 09 4.3 -0.1 -6 ft
4 12' 50 -0' 50 4.7 +0.3 +10 ft
end 15' 09 +1' 29 4.0 -0.4 -3 ft
Versus average of 13' 40 min/mile

Posted from bimactive.com

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Sunday Cycle 03:30 pm

October 4, 2009 by gregshore.

Rode out to the Riverfront Park and back. It’s amazing how much you see on your bike vs being in the car.

I like the bike but don’t feel like I ge the same intensive work out that I do when running. Sometimes thats ok but not really today. I wanted to go hard and been wiped out afterwards and I can’t do that on the bike with it being painful. I can do that when I run.

Activity
Route: – Elev. Avg: 18 ft
Location: North Charleston, SC, Elev. Gain: +0 ft
Date: 10/04/09 Up/Downhill: [+216/-216]
Time: 04:21 PM Difficulty: 3.0 / 5.0
 
Weather: Partly Cloudy
  80 F temp; 34% humidity
  79 F heat index; winds W 3 mph
Performance
Distance: 8.69 miles
Time: 0:51:07
Speed: 10.2 mph
Pace: 5' 53 /mi
Calories: 498
Map

 
Elevation (ft)

 
Speed (mph)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 5' 33 -0' 19 10.8 +0.6 0 ft
2 6' 40 +0' 47 9.0 -1.2 -7 ft
3 6' 11 +0' 18 9.7 -0.5 -16 ft
4 5' 30 -0' 22 10.9 +0.7 -3 ft
5 7' 04 +1' 11 8.5 -1.7 +3 ft
6 6' 41 +0' 48 9.0 -1.2 +26 ft
7 5' 09 -0' 43 11.7 +1.5 -20 ft
8 4' 27 -1' 25 13.5 +3.3 0 ft
end 5' 28 -0' 24 11.0 +0.8 +16 ft
Versus average of 10.2 mph

Posted from bimactive.com

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IOP Connector Race 07:58 am

October 4, 2009 by gregshore.

The first time I’ve entered a race, as a runner, not a coach, since the Marine Corps Marathon last year. I’m not entirely dissappointed with my time but it sure does show how much work I need to do - again.

Activity
Route: – Elev. Avg: 3 ft
Location: Isle Of Palms, SC, Elev. Gain: +3 ft
Date: 10/03/09 Up/Downhill: [+232/-229]
Time: 08:38 AM Difficulty: 2.0 / 5.0
 
Weather: Sunny
  66 F temp; 88% humidity
  66 F heat index; winds WNW 2 mph
Performance
Distance: 3.20 miles
Time: 0:40:41
Speed: 4.7 mph
Pace: 12' 42 /mi
Calories: 506
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 12' 49 +0' 07 4.7 -0.0 0 ft
2 12' 34 -0' 08 4.8 +0.0 0 ft
3 12' 36 -0' 06 4.8 +0.0 0 ft
end 14' 09 +1' 27 4.2 -0.5 +3 ft
Versus average of 12' 42 min/mile

Posted from bimactive.com

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