Archive for December, 2009

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Wednesday Run 05:59 am

Wednesday, December 30th, 2009
Ran with Andrew. 1st time he ran since Nov. 3.

Activity
Route: – Elev. Avg: 10 ft
Location: Charleston, SC, Elev. Gain: +0 ft
Date: 12/30/09 Up/Downhill: [+118/-118]
Time: 06:37 AM Difficulty: 1.8 / 5.0
 
Weather: River Flood Warning
  38 F temp; 71% humidity
  38 F heat index; winds NNE 9 mph
Performance
Distance: 3.00 miles
Time: 0:37:49
Speed: 4.8 mph
Pace: 12' 36 /mi
Calories: 432
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 12' 31 -0' 05 4.8 +0.0 +3 ft
2 12' 20 -0' 16 4.9 +0.1 0 ft
end 12' 55 +0' 19 4.6 -0.1 -4 ft
Versus average of 12' 36 min/mile

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Sunday Run 01:28 pm

Sunday, December 27th, 2009
Ran with Allan

Activity
Route: – Elev. Avg: 12 ft
Location: Charleston, SC, Elev. Gain: -6 ft
Date: 12/27/09 Up/Downhill: [+177/-183]
Time: 02:54 PM Difficulty: 1.9 / 5.0
 
Weather: River Flood Warning
  55 F temp; 38% humidity
  55 F heat index; winds WNW 6 mph
Performance
Distance: 6.33 miles
Time: 1:26:20
Speed: 4.4 mph
Pace: 13' 38 /mi
Calories: 998
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 13' 28 -0' 10 4.5 +0.0 -4 ft
2 13' 25 -0' 13 4.5 +0.1 -3 ft
3 13' 28 -0' 10 4.5 +0.0 0 ft
4 13' 43 +0' 05 4.4 -0.0 -4 ft
5 13' 51 +0' 13 4.3 -0.1 +9 ft
6 14' 13 +0' 35 4.2 -0.2 -7 ft
end 12' 11 -1' 27 4.9 +0.5 0 ft
Versus average of 13' 38 min/mile

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Run 05:59 am

Wednesday, December 23rd, 2009
Activity
Route: – Elev. Avg: 11 ft
Location: Charleston, SC, Elev. Gain: +0 ft
Date: 12/23/09 Up/Downhill: [+246/-246]
Time: 06:57 AM Difficulty: 2.6 / 5.0
 
Weather: River Flood Warning
  38 F temp; 92% humidity
  38 F heat index; winds N 2 mph
Performance
Distance: 4.35 miles
Time: 0:57:47
Speed: 4.5 mph
Pace: 13' 17 /mi
Calories: 637
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 12' 22 -0' 55 4.8 +0.3 +4 ft
2 13' 07 -0' 10 4.6 +0.1 0 ft
3 13' 25 +0' 08 4.5 -0.0 +10 ft
4 13' 25 +0' 08 4.5 -0.0 -13 ft
end 15' 35 +2' 18 3.9 -0.7 0 ft
Versus average of 13' 17 min/mile

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Monday Run 05:50 am

Monday, December 21st, 2009
Good run this morning, especially after feeling so awful the last two days. Weather was brisk but wasn’t windy at all. I ran for 1/2 mile before I realized the GPS wasn’t turned on. I love running in downtown Charleston – it’s so beautiful and so peaceful, especially in the moments when you get to the Battery and the sun is just starting to appear on the horizon.

Activity
Route: – Elev. Avg: 14 ft
Location: Charleston, SC, Elev. Gain: -7 ft
Date: 12/21/09 Up/Downhill: [+275/-282]
Time: 06:54 AM Difficulty: 2.8 / 5.0
 
Weather:
  34 F temp; 91% humidity
  34 F heat index; winds WNW 5 mph
Performance
Distance: 5.03 miles
Time: 1:03:50
Speed: 4.7 mph
Pace: 12' 41 /mi
Calories: 760
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 13' 04 +0' 23 4.6 -0.1 0 ft
2 13' 34 +0' 53 4.4 -0.3 -9 ft
3 12' 16 -0' 25 4.9 +0.2 +6 ft
4 12' 25 -0' 16 4.8 +0.1 0 ft
5 12' 11 -0' 30 4.9 +0.2 -3 ft
end 8' 20 -4' 21 7.2 +2.5 0 ft
Versus average of 12' 41 min/mile

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Wednesday Run 05:58 am

Wednesday, December 16th, 2009
Perfect running weather this morning. Slight breeze. I thinking I’m getting stronger each time I go out to run. Just have to remember not to push too hard, no matter how good I feel or I’ll end up injured again. Yes, I do need to push myself but in smaller increments.

Activity
Route: – Elev. Avg: 14 ft
Location: Charleston, SC, Elev. Gain: +0 ft
Date: 12/16/09 Up/Downhill: [+242/-242]
Time: 06:53 AM Difficulty: 2.3 / 5.0
 
Weather: River Flood Warning
  48 F temp; 63% humidity
  48 F heat index; winds N 11 mph
Performance
Distance: 4.30 miles
Time: 0:54:45
Speed: 4.7 mph
Pace: 12' 43 /mi
Calories: 686
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 12' 23 -0' 20 4.8 +0.1 +3 ft
2 12' 52 +0' 09 4.7 -0.1 +6 ft
3 12' 47 +0' 04 4.7 -0.0 +3 ft
4 13' 21 +0' 38 4.5 -0.2 -10 ft
end 11' 04 -1' 39 5.4 +0.7 -3 ft
Versus average of 12' 43 min/mile

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Spinning Monday

Monday, December 14th, 2009

Started out the day with a spinning class led by Katie. I had a hard time hearing her over the music but was mostly able to follow along. She cranks the resistance up quickly and frequently. I would get to the point that I could no longer pedal and then would need to back off. My legs feel just a little rubbery now.

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Saturday Run 07:37 am

Monday, December 14th, 2009
part of the nobody left behind Pancake Run. Then I walked to Charleston from Mt Pleasant.

Activity
Route: – Elev. Avg: 9 ft
Location: Mount Pleasant, SC, Elev. Gain: -4 ft
Date: 12/12/09 Up/Downhill: [+183/-187]
Time: 08:27 AM Difficulty: 1.6 / 5.0
 
Weather: River Flood Warning
  42 F temp; 64% humidity
  42 F heat index; winds NNE 9 mph
Performance
Distance: 3.42 miles
Time: 0:49:32
Speed: 4.1 mph
Pace: 14' 29 /mi
Calories: 479
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 13' 41 -0' 48 4.4 +0.2 -9 ft
2 17' 02 +2' 33 3.5 -0.6 0 ft
3 12' 57 -1' 32 4.6 +0.5 +4 ft
end 14' 29 +0' 00 4.1 -0.0 +4 ft
Versus average of 14' 29 min/mile

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Wednesday Run 05:59 am

Wednesday, December 9th, 2009
Ran the first mile with those who are much faster than me. Good run. Nice even pace. It was very warm today – 65!

Activity
Route: – Elev. Avg: 14 ft
Location: Charleston, SC, Elev. Gain: +0 ft
Date: 12/09/09 Up/Downhill: [+278/-278]
Time: 07:01 AM Difficulty: 2.4 / 5.0
 
Weather:
  67 F temp; 93% humidity
  67 F heat index; winds SW 20 mph
Performance
Distance: 4.66 miles
Time: 1:01:50
Speed: 4.5 mph
Pace: 13' 16 /mi
Calories: 726
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 13' 02 -0' 14 4.6 +0.1 +3 ft
2 13' 09 -0' 07 4.6 +0.0 +3 ft
3 13' 32 +0' 16 4.4 -0.1 +3 ft
4 12' 49 -0' 27 4.7 +0.2 -10 ft
end 14' 03 +0' 47 4.3 -0.3 0 ft
Versus average of 13' 16 min/mile

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Reindeer Run 09:10 am

Saturday, December 5th, 2009
Rainy! Very sore quads from running the day before and 90 squats last night.

Activity
Route: – Elev. Avg: 0 ft
Location: Charleston, SC, Elev. Gain: +0 ft
Date: 12/05/09 Up/Downhill: [+0/-0]
Time: 09:50 AM Difficulty: 0 / 5.0
 
Weather:
  51 F temp; 95% humidity
  51 F heat index; winds WNW 8 mph
Performance
Distance: 3.17 miles
Time: 0:39:46
Speed: 4.8 mph
Pace: 12' 32 /mi
Calories: 516
Map

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 14' 13 +1' 41 4.2 -0.6 – ft
2 11' 41 -0' 51 5.1 +0.3 – ft
3 11' 29 -1' 03 5.2 +0.4 – ft
end 13' 38 +1' 06 4.4 -0.4 – ft
Versus average of 12' 32 min/mile

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Run 06:07 pm

Friday, December 4th, 2009
Nice run in the rain with my friend. Allan. Afterwards I did the shoulder exercises that my new trainer prescribed. I’m a little beat up. Reindeer Run tomorrow.

Activity
Route: – Elev. Avg: 15 ft
Location: Charleston, SC, Elev. Gain: -3 ft
Date: 12/04/09 Up/Downhill: [+288/-291]
Time: 07:04 PM Difficulty: 2.2 / 5.0
 
Weather: River Flood Warning
  53 F temp; 96% humidity
  53 F heat index; winds NW 3 mph
Performance
Distance: 4.08 miles
Time: 0:57:02
Speed: 4.3 mph
Pace: 13' 58 /mi
Calories: 630
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 13' 49 -0' 09 4.3 +0.0 0 ft
2 14' 09 +0' 11 4.2 -0.1 +3 ft
3 14' 44 +0' 46 4.1 -0.2 -3 ft
4 13' 20 -0' 38 4.5 +0.2 -3 ft
end 11' 40 -2' 18 5.1 +0.8 0 ft
Versus average of 13' 58 min/mile

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