Archive for November, 2009

Sunday Run 01:09 pm

Sunday, November 29th, 2009
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

Saturday, November 28th, 2009
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

Friday, November 27th, 2009
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

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Run 06:12 am

Friday, November 27th, 2009
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

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Run 01:19 pm

Friday, November 27th, 2009
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

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Run 06:00 AM

Friday, November 27th, 2009
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

 

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Sunday Run 02:01 pm

Sunday, November 15th, 2009
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

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Wednesday Run 06:00 AM

Sunday, November 15th, 2009
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

 

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Saturday Run 06:00 AM

Saturday, November 7th, 2009
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

 

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Wednesday Run 06:00 AM

Saturday, November 7th, 2009
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

 

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