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behnkelog

«	November 2008	»
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Around Roosevelt Island

15 November, 2008 16:25

Run with Paul and Karen. I totally messed up the watch so only the the first 4 miles got recorded. Paul and Karen ran around the island trail as well for an additional mile and a half. We also checked out the Roosevelt monument -- big statue of Teddy Roosevelt trying to look like Lenin. This was sort of the Sarah's birthday run -- once again Sarah didn't attend.

Activity

Route:	--	Elev. Avg:	13 ft
Location:	Fort Myer, VA	Elev. Gain:	+26 ft
Date:	11/15/08	Up/Downhill:	[+354/-328]
Time:	09:12 AM	Difficulty:	2.4 / 5.0

Weather:	Light Rain
	64 F temp; 96% humidity
	64 F heat index; winds S 16

Performance

Distance:	4.01 miles
Time:	0:38:42
Speed:	6.2 mph
Pace:	9' 39 /mi
Calories:	466

Map

Track is back

12 November, 2008 21:38

Went to the track with John Mak. This wouldn't be bad if it were at one go, but it was made up of 1/4 mile intervals! Do I suck or what? But hey, it is a start.

Activity

Route:	--	Elev. Avg:	274 ft
Location:	Arlington, VA	Elev. Gain:	+0 ft
Date:	11/12/08	Up/Downhill:	[+45/-45]
Time:	01:34 PM	Difficulty:	1.0 / 5.0

Weather:	Overcast
	50 F temp; 56% humidity
	50 F heat index; winds S 5

Performance

Distance:	1.22 miles
Time:	0:08:36
Speed:	8.5 mph
Pace:	7' 03 /mi
Calories:	131

Map

Elevation (ft)

Veteran's day run

11 November, 2008 10:44

Great morning run with Karen along the GW Parkway. from the marina to Old Town. Today is a federal holiday, but most people are working so the trail was empty. Enjoyable -- slow, very slow, but also very relaxed.

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Alexandria, VA	Elev. Gain:	+0 ft
Date:	11/11/08	Up/Downhill:	[+0/-0]
Time:	09:09 AM	Difficulty:	0 / 5.0

Weather:	A Few Clouds
	44 F temp; 48% humidity
	44 F heat index; winds N 8

Performance

Distance:	5.02 miles
Time:	0:48:18
Speed:	6.2 mph
Pace:	9' 37 /mi
Calories:	591

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 15	-0' 22	6.5	+0.2	-- ft
2	9' 25	-0' 12	6.4	+0.1	-- ft
3	10' 33	+0' 56	5.7	-0.6	-- ft
4	8' 39	-0' 58	6.9	+0.7	-- ft
5	9' 38	+0' 01	6.2	-0.0	-- ft
end	9' 29	-0' 08	6.3	+0.1	-- ft
Versus average of 9' 37 min/mile: Slower Faster

Mini Cooper run

08 November, 2008 10:49

Started at the Paul's miniCooper dealer. Although injured Paul walked the first mile with me. I ran 3 more miles and then just ran/walk and enjoyed the day. Turned the watch off altogether at mile 9.5 or so and walked in. Very pleasant!

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Sterling, VA	Elev. Gain:	+0 ft
Date:	11/08/08	Up/Downhill:	[+0/-0]
Time:	08:35 AM	Difficulty:	0 / 5.0

Performance

Distance:	9.26 miles
Time:	1:44:29
Speed:	5.3 mph
Pace:	11' 17 /mi
Calories:	1019

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	14' 29	+3' 12	4.1	-1.2	-- ft
2	9' 58	-1' 19	6.0	+0.7	-- ft
3	9' 22	-1' 55	6.4	+1.1	-- ft
4	9' 34	-1' 43	6.3	+1.0	-- ft
5	11' 15	-0' 02	5.3	+0.0	-- ft
6	9' 53	-1' 24	6.1	+0.8	-- ft
7	12' 10	+0' 53	4.9	-0.4	-- ft
8	14' 19	+3' 02	4.2	-1.1	-- ft
9	4' 31	-6' 46	13.3	+7.9	-- ft
10	12' 10	+0' 53	4.9	-0.4	-- ft
end	19' 28	+8' 11	3.1	-2.2	-- ft
Versus average of 11' 17 min/mile: Slower Faster

victory lap

07 November, 2008 10:52

Very pleasant noon time recovery walk. The day after the election.... Tried to walk in the shape of an O to celebrate!

Activity

Route:	Victory O	Elev. Avg:	252 ft
Location:	Arlington, VA	Elev. Gain:	+0 ft
Date:	11/06/08	Up/Downhill:	[+341/-341]
Time:	12:41 PM	Difficulty:	2.5 / 5.0

Weather:	Overcast
	66 F temp; 72% humidity
	66 F heat index; winds N 15

Performance

Distance:	5.37 miles
Time:	1:34:49
Speed:	3.4 mph
Pace:	17' 39 /mi
Calories:	442

Map

Arlington, Virginia

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	16' 05	-1' 33	3.7	+0.3	-86 ft
2	14' 38	-3' 00	4.1	+0.7	+20 ft
3	16' 37	-1' 01	3.6	+0.2	+56 ft
4	18' 24	+0' 45	3.3	-0.1	+40 ft
5	17' 57	+0' 18	3.3	-0.1	-23 ft
end	15' 25	-2' 13	3.9	+0.5	-6 ft
Versus average of 3.4 mph: Slower Faster

MCM

30 October, 2008 05:57

Well I did it! If you count a 5:25 as actually "running" a marathon. It was just a perfect beautiful day. I got some encouraging calls from friends along the way and Jerry took me to the start. Thanks everybody!

Activity

Route:	--	Elev. Avg:	38 ft
Location:	Fort Myer, VA	Elev. Gain:	+49 ft
Date:	10/26/08	Up/Downhill:	[+1200/-1151]
Time:	08:08 AM	Difficulty:	4.0 / 5.0

Performance

Distance:	26.65 miles
Time:	5:25:53
Speed:	4.9 mph
Pace:	12' 14 /mi
Calories:	3156

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 14	-2' 00	5.9	+1.0	+59 ft
2	11' 33	-0' 41	5.2	+0.3	+118 ft
3	11' 25	-0' 49	5.2	+0.3	-59 ft
4	10' 38	-1' 36	5.6	+0.7	-122 ft
5	11' 24	-0' 50	5.3	+0.4	+26 ft
6	11' 45	-0' 29	5.1	+0.2	0 ft
7	11' 30	-0' 44	5.2	+0.3	+98 ft
8	11' 10	-1' 04	5.4	+0.5	-36 ft
9	11' 29	-0' 45	5.2	+0.3	-39 ft
10	10' 59	-1' 15	5.5	+0.6	-56 ft
11	11' 45	-0' 29	5.1	+0.2	0 ft
12	11' 52	-0' 22	5.0	+0.1	-6 ft
13	13' 09	+0' 55	4.6	-0.3	-4 ft
14	11' 45	-0' 29	5.1	+0.2	0 ft
15	13' 02	+0' 48	4.6	-0.3	+6 ft
16	13' 12	+0' 58	4.5	-0.4	+6 ft
17	13' 12	+0' 58	4.5	-0.4	+4 ft
18	13' 30	+1' 16	4.4	-0.5	+4 ft
19	12' 45	+0' 31	4.7	-0.2	-10 ft
20	13' 25	+1' 11	4.5	-0.4	+29 ft
21	12' 55	+0' 41	4.6	-0.3	-36 ft
22	13' 16	+1' 02	4.5	-0.4	+33 ft
23	12' 25	+0' 11	4.8	-0.1	-3 ft
24	12' 45	+0' 31	4.7	-0.2	-6 ft
25	12' 54	+0' 40	4.7	-0.3	+6 ft
26	13' 45	+1' 31	4.4	-0.5	-3 ft
end	12' 08	-0' 06	4.9	+0.0	+40 ft
Versus average of 12' 14 min/mile: Slower Faster

General 12:00 PM

25 October, 2008 11:52

Well just to let anybody who actually reads this know: I am going to line up at the MCM tomorrow. And ALL my so-called training runs are recorded here -- so it is obvious that my training is far below anything remotely close to adequate. By any marathon standards it is, in fact, zero. My goal is 5:30. If I can't do that I probably will bag it. I think I have about a 20% chance of finishing. I know this is crazy. Paul has pointed out that the British Empire needs this sort of thing and I guess that is a good enough reason for now.

Activity

Route:	--	Elev. Avg:	0 ft
Location:	--	Elev. Gain:	+0 ft
Date:	10/25/08	Up/Downhill:	[+0/-0]
Time:	12:00 PM	Difficulty:	1.0 / 5.0

Performance

Distance:	0.00 miles
Time:	0:00:00
Speed:	0.0 mph
Pace:	0' 00 /mi
Calories:	0

Capital Crescent Trail

18 October, 2008 09:20

I pleasant morning run with Karen on the Capital Crescent Trail. The nice ting about this route is that the it is all downhill on the way back.

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Arlington, VA	Elev. Gain:	+0 ft
Date:	10/18/08	Up/Downhill:	[+0/-0]
Time:	07:45 AM	Difficulty:	0 / 5.0

Weather:	Mostly Cloudy
	49 F temp; 60% humidity
	49 F heat index; winds N 13

Performance

Distance:	8.41 miles
Time:	1:17:18
Speed:	6.5 mph
Pace:	9' 11 /mi
Calories:	959

Map

Elevation (ft)

10 miler with Jerry

11 October, 2008 09:45

Early morning run with Jerry. Limped through 10 miles. Beautiful day though and even though my body has quit, my brain kind of still enjoys this....

Activity

Route:	--	Elev. Avg:	377 ft
Location:	Vienna, VA	Elev. Gain:	+3 ft
Date:	10/11/08	Up/Downhill:	[+557/-554]
Time:	07:06 AM	Difficulty:	3.0 / 5.0

Weather:	Partly Cloudy
	49 F temp; 89% humidity
	49 F heat index; winds NW 3

Performance

Distance:	10.01 miles
Time:	1:39:32
Speed:	6.0 mph
Pace:	9' 57 /mi
Calories:	1191

Map

Elevation (ft)

Lubber Run

07 October, 2008 12:23

Good ole Lubber Run. Noon run to test the foot. The foot passed, but I didn't.

Activity

Route:	--	Elev. Avg:	233 ft
Location:	Ft Myer, VA	Elev. Gain:	+0 ft
Date:	10/07/08	Up/Downhill:	[+262/-262]
Time:	11:52 AM	Difficulty:	2.1 / 5.0

Weather:	Mostly Cloudy
	62 F temp; 39% humidity
	62 F heat index; winds Calm

Performance

Distance:	3.76 miles
Time:	0:34:18
Speed:	6.6 mph
Pace:	9' 07 /mi
Calories:	434

Map

Elevation (ft)

Broken Foot run

04 October, 2008 10:28

Well it was just too nice a day not to run. Just don't ask why the run stopped in the middle of Roosevelt island instead of back at the car (read the title for a clue).

Activity

Route:	--	Elev. Avg:	10 ft
Location:	Arlington, VA	Elev. Gain:	+10 ft
Date:	10/04/08	Up/Downhill:	[+285/-275]
Time:	08:32 AM	Difficulty:	2.2 / 5.0

Weather:	Fair
	62 F temp; 60% humidity
	62 F heat index; winds NE 3

Performance

Distance:	4.01 miles
Time:	0:37:45
Speed:	6.4 mph
Pace:	9' 25 /mi
Calories:	471

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 27	+0' 02	6.3	-0.0	0 ft
2	9' 02	-0' 23	6.6	+0.3	0 ft
3	9' 49	+0' 24	6.1	-0.3	+26 ft
4	9' 14	-0' 11	6.5	+0.1	-13 ft
end	20' 50	+11' 25	2.9	-3.5	-3 ft
Versus average of 9' 25 min/mile: Slower Faster

oh oh

27 September, 2008 16:08

So I was struggling along with a pain in my foot, when it suddenly became acute. May be a stress fracture. Bummer.

Activity

Route:	--	Elev. Avg:	382 ft
Location:	Vienna, VA	Elev. Gain:	-13 ft
Date:	09/27/08	Up/Downhill:	[+383/-396]
Time:	08:58 AM	Difficulty:	2.6 / 5.0

Weather:	Overcast
	73 F temp; 93% humidity
	73 F heat index; winds Calm

Performance

Distance:	6.56 miles
Time:	1:05:23
Speed:	6.0 mph
Pace:	9' 58 /mi
Calories:	755

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 11	+0' 13	5.9	-0.1	+36 ft
2	10' 58	+1' 00	5.5	-0.6	+26 ft
3	10' 12	+0' 14	5.9	-0.1	+23 ft
4	10' 47	+0' 49	5.6	-0.5	-7 ft
5	10' 42	+0' 44	5.6	-0.4	-29 ft
6	11' 17	+1' 19	5.3	-0.7	-46 ft
end	10' 39	+0' 41	5.6	-0.4	-17 ft
Versus average of 9' 58 min/mile: Slower Faster

Fun Run at Anthea's

26 September, 2008 22:11

Early morning fun run with Anthea, Anja, Mary, BobRob, Esa and Craig. We were not really lost most of the time -- just didn't know where we were... Turned out Anthea won in spite of a strong swimming finish by Anja...

Activity

Route:	--	Elev. Avg:	190 ft
Location:	Westford, MA	Elev. Gain:	+7 ft
Date:	09/26/08	Up/Downhill:	[+249/-242]
Time:	07:15 AM	Difficulty:	2.2 / 5.0

Weather:	Light Rain
	60 F temp; 93%% humidity
	60 F heat index; winds NE 10 MPH

Performance

Distance:	4.34 miles
Time:	0:42:20
Speed:	6.2 mph
Pace:	9' 45 /mi
Calories:	499

Map

Elevation (ft)

Pace (min/mile)

Millstone run

25 September, 2008 21:09

EARLY morning run in Westford Mass with Diego. Cool temp, even pace. Enjoyable.

Activity

Route:	--	Elev. Avg:	230 ft
Location:	Westford, MA	Elev. Gain:	-3 ft
Date:	09/25/08	Up/Downhill:	[+213/-216]
Time:	06:04 AM	Difficulty:	2.3 / 5.0

Weather:	Partly Cloudy
	41 F temp; 96% humidity
	41 F heat index; winds Calm

Performance

Distance:	5.58 miles
Time:	0:51:37
Speed:	6.5 mph
Pace:	9' 15 /mi
Calories:	654

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 33	+0' 18	6.3	-0.2	-20 ft
2	9' 12	-0' 03	6.5	+0.0	-13 ft
3	9' 13	-0' 02	6.5	+0.0	+7 ft
4	9' 19	+0' 04	6.4	-0.0	-10 ft
5	9' 19	+0' 04	6.4	-0.1	+43 ft
end	9' 14	-0' 01	6.5	+0.0	-10 ft
Versus average of 9' 15 min/mile: Slower Faster

Nooner

22 September, 2008 12:41

Noon time 5 miler with Jerry and Karen -- although I only clocked 4.5 of it. Fast pace -- around 8:10, although I took I pretty long water stop at the halfway point.

Activity

Route:	--	Elev. Avg:	229 ft
Location:	Ft Myer, VA	Elev. Gain:	+3 ft
Date:	09/22/08	Up/Downhill:	[+331/-328]
Time:	11:50 AM	Difficulty:	2.8 / 5.0

Weather:	A Few Clouds
	78 F temp; 54% humidity
	79 F heat index; winds NE 7

Performance

Distance:	4.57 miles
Time:	0:37:23
Speed:	7.3 mph
Pace:	8' 11 /mi
Calories:	529

Map

Elevation (ft)