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Archive for November 2009

Sunday Run 01:09 pm

November 29, 2009 by gregshore.

Ran with my friend, Allan, who is training for the Kiawah Half.

Activity
Route: – Elev. Avg: 11 ft
Location: Charleston, SC, Elev. Gain: +0 ft
Date: 11/29/09 Up/Downhill: [+314/-314]
Time: 03:40 PM Difficulty: 2.8 / 5.0
 
Weather: River Flood Warning
  65 F temp; 49% humidity
  65 F heat index; winds S 8 mph
Performance
Distance: 10.23 miles
Time: 2:10:55
Speed: 4.7 mph
Pace: 12' 48 /mi
Calories: 1657
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 13' 20 +0' 32 4.5 -0.2 -10 ft
2 12' 39 -0' 09 4.7 +0.1 0 ft
3 13' 21 +0' 33 4.5 -0.2 0 ft
4 12' 31 -0' 17 4.8 +0.1 +10 ft
5 13' 12 +0' 24 4.5 -0.1 -3 ft
6 13' 30 +0' 42 4.4 -0.2 +3 ft
7 14' 11 +1' 23 4.2 -0.5 -3 ft
8 12' 00 -0' 48 5.0 +0.3 -3 ft
9 12' 52 +0' 04 4.7 -0.0 -6 ft
10 11' 39 -1' 09 5.2 +0.5 +10 ft
end 11' 40 -1' 08 5.1 +0.5 +3 ft
Versus average of 12' 48 min/mile

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Saturday Cycle 12:24 pm

November 28, 2009 by gregshore.

I was stood up for this morning’s long run so slept in and decided to ride this afternoon. We’ll make up the run tomorrow afternoon. Not really fast today as I was just riding around the Naval Base seeing what’s falling down. What a shame!

Activity
Route: – Elev. Avg: 21 ft
Location: North Charleston, SC, Elev. Gain: +0 ft
Date: 11/28/09 Up/Downhill: [+311/-311]
Time: 01:24 PM Difficulty: 2.8 / 5.0
 
Weather: River Flood Warning
  59 F temp; 29% humidity
  59 F heat index; winds SW 3 mph
Performance
Distance: 10.20 miles
Time: 0:59:39
Speed: 10.2 mph
Pace: 5' 53 /mi
Calories: 626
Map

 
Elevation (ft)

 
Speed (mph)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 6' 24 +0' 31 9.4 -0.8 0 ft
2 5' 50 -0' 02 10.3 +0.1 0 ft
3 5' 03 -0' 49 11.8 +1.7 -30 ft
4 6' 01 +0' 08 10.0 -0.2 +4 ft
5 5' 58 +0' 05 10.1 -0.1 +23 ft
6 7' 13 +1' 20 8.3 -1.9 +3 ft
7 4' 47 -1' 05 12.5 +2.3 -23 ft
8 5' 37 -0' 15 10.7 +0.5 +20 ft
9 5' 59 +0' 06 10.0 -0.2 -10 ft
10 5' 23 -0' 29 11.1 +0.9 +23 ft
end 6' 45 +0' 52 8.9 -1.3 -10 ft
Versus average of 10.2 mph

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Turkey Day Run

November 27, 2009 by gregshore.

Ran with my friend, Alison. This race felt really good and I’m very excited to be back out on the streets running. I didn’t push myself but the pace was good and certainly much faster than I ran my last 5K at the beginning of October.

Activity
Route: – Elev. Avg: 18 ft
Location: Charleston, SC, Elev. Gain: +6 ft
Date: 11/26/09 Up/Downhill: [+137/-131]
Time: 09:35 AM Difficulty: 1.6 / 5.0
 
Weather: River Flood Warning
  51 F temp; 96% humidity
  51 F heat index; winds WNW 3 mph
Performance
Distance: 3.30 miles
Time: 0:37:30
Speed: 5.3 mph
Pace: 11' 21 /mi
Calories: 541
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 10' 52 -0' 29 5.5 +0.2 +7 ft
2 11' 19 -0' 02 5.3 +0.0 -6 ft
3 11' 45 +0' 24 5.1 -0.2 +10 ft
end 11' 47 +0' 26 5.1 -0.2 -3 ft
Versus average of 11' 21 min/mile

Posted from bimactive.com

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Run 06:12 am

November 27, 2009 by gregshore.

Allan and I walked the bridge. Decided not to run as we were both beat up after Thursday. He actually did 10 miles with Steve.

Activity
Route: – Elev. Avg: 9 ft
Location: Mount Pleasant, SC Elev. Gain: +3 ft
Date: 11/21/09 Up/Downhill: [+137/-134]
Time: 07:56 AM Difficulty: 1.8 / 5.0
Performance
Distance: 5.18 miles
Time: 1:11:30
Speed: 4.3 mph
Pace: 13' 48 /mi
Calories: 793
Map

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 13' 55 +0' 07 4.3 -0.0 +3 ft
2 16' 34 +2' 46 3.6 -0.7 -4 ft
3 10' 42 -3' 06 5.6 +1.3 -4 ft
4 15' 18 +1' 30 3.9 -0.4 +4 ft
5 13' 21 -0' 27 4.5 +0.1 0 ft
end 10' 12 -3' 36 5.9 +1.5 +3 ft
Versus average of 13' 48 min/mile

Posted from bimactive.com

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Run 01:19 pm

November 27, 2009 by gregshore.

Ran with Steve and Allan. I bonked at about 4.5 miles. I did 2 Boot Camp workouts and a bike workout in the previous 24 hours. My legs were shot.

Activity
Route: – Elev. Avg: 10 ft
Location: Charleston, SC, Elev. Gain: +3 ft
Date: 11/19/09 Up/Downhill: [+134/-131]
Time: 03:02 PM Difficulty: 1.9 / 5.0
 
Weather: Fair
  73 F temp; 73% humidity
  73 F heat index; winds WNW 6 mph
Performance
Distance: 6.33 miles
Time: 1:43:03
Speed: 3.7 mph
Pace: 16' 16 /mi
Calories: 948
Map

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 13' 43 -2' 33 4.4 +0.7 -3 ft
2 14' 19 -1' 57 4.2 +0.5 +6 ft
3 16' 54 +0' 38 3.5 -0.1 0 ft
4 13' 57 -2' 19 4.3 +0.6 0 ft
5 17' 45 +1' 29 3.4 -0.3 +13 ft
6 20' 20 +4' 04 3.0 -0.7 -7 ft
end 18' 38 +2' 22 3.2 -0.5 -6 ft
Versus average of 16' 16 min/mile

Posted from bimactive.com

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Run 06:00 AM

November 27, 2009 by gregshore.

Ran with my friend Don Heibel

Activity
Route: – Elev. Avg: 14 ft
Location: Charleston, SC Elev. Gain: +0 ft
Date: 11/18/09 Up/Downhill: [+95/-95]
Time: 06:00 AM Difficulty: 1.7 / 5.0
Map

 

Posted from bimactive.com

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Sunday Run 02:01 pm

November 15, 2009 by gregshore.

I’m baaaack! What a great run - and I’m sure I’ll pay for it tomorrow. It was a little long and I took my time coming back down off the bridge. Usually, I fly down it but I didn’t want to beat my knee up. I earned my chocolate milk today.

Activity
Route: – Elev. Avg: 7 ft
Location: Mount Pleasant, SC, Elev. Gain: +0 ft
Date: 11/15/09 Up/Downhill: [+255/-255]
Time: 04:14 PM Difficulty: 2.6 / 5.0
 
Weather:
  74 F temp; 58% humidity
  74 F heat index; winds SSW 5 mph
Performance
Distance: 9.08 miles
Time: 1:53:15
Speed: 4.8 mph
Pace: 12' 28 /mi
Calories: 1452
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 13' 47 +1' 19 4.3 -0.5 -10 ft
2 12' 16 -0' 12 4.9 +0.1 +3 ft
3 13' 00 +0' 32 4.6 -0.2 +3 ft
4 12' 08 -0' 20 4.9 +0.1 +4 ft
5 11' 34 -0' 54 5.2 +0.4 0 ft
6 12' 41 +0' 13 4.7 -0.1 -7 ft
7 11' 37 -0' 51 5.2 +0.3 -3 ft
8 13' 02 +0' 34 4.6 -0.2 +4 ft
9 11' 58 -0' 30 5.0 +0.2 +6 ft
end 13' 59 +1' 31 4.3 -0.5 0 ft
Versus average of 12' 28 min/mile

Posted from bimactive.com

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Wednesday Run 06:00 AM

November 15, 2009 by gregshore.

POURING RAIN! We started out in a drizzle and ended up in a tropical depression. Hard, cold rain. Ran with Joy, Annie, and Mitchell. Annie and Mitchell turned back - Joy and I should have.

Activity
Route: – Elev. Avg: 11 ft
Location: Charleston, SC Elev. Gain: -3 ft
Date: 11/11/09 Up/Downhill: [+52/-55]
Time: 06:00 AM Difficulty: 1.6 / 5.0
Performance
Distance: 3.59 miles
Time: 0:45:00
Speed: 4.8 mph
Pace: 12' 33 /mi
Calories: 613
Map

 

Posted from bimactive.com

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Saturday Run 06:00 AM

November 7, 2009 by gregshore.

Ran with Joy and Allan this morning. Felt really good to get out here and go long. Took it easy and felt pretty good.

Performance
Distance: 7.37 miles
Time: 1:40:00
Speed: 4.4 mph
Pace: 13' 33 /mi
Calories: 1128
Map

 

Posted from bimactive.com

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Wednesday Run 06:00 AM

November 7, 2009 by gregshore.

Ran with Mitchell, Joy, and Cathy. Good to get out there again in the morning.

Performance
Distance: 2.99 miles
Time: 0:40:00
Speed: 4.5 mph
Pace: 13' 22 /mi
Calories: 451
Map

 

Posted from bimactive.com

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