Entries Tagged 'Health and Fitness' ↓

Run 06:44 pm

This is for you Chris.

Activity

Route: Elev. Avg: 327 ft

Performance

Distance: 4.49 miles Goal: 9′ 00 min/mi pace for
5 miles

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 9′ 36 +0′ 10 6.2 -0.1 -59 ft
2 9′ 40 +0′ 14 6.2 -0.2 -26 ft
3 9′ 35 +0′ 09 6.3 -0.1 +27 ft
4 9′ 12 -0′ 14 6.5 +0.1 +69 ft
end 8′ 48 -0′ 38 6.8 +0.4 -9 ft
Versus average of 9′ 26 min/mi

Posted from bimactive.com

Run 07:29 pm

Activity

Route: Elev. Avg: 325 ft

Performance

Distance: 6.50 miles Goal: 9′ 15 min/mi pace for
7 miles

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 8′ 39 -0′ 18 6.9 +0.2 +3 ft
2 8′ 57 +0′ 00 6.7 -0.0 -3 ft
3 9′ 19 +0′ 22 6.4 -0.3 -78 ft
4 9′ 26 +0′ 29 6.4 -0.3 0 ft
5 8′ 54 -0′ 03 6.7 +0.0 +69 ft
6 8′ 41 -0′ 16 6.9 +0.2 -19 ft
end 8′ 22 -0′ 35 7.2 +0.5 +29 ft
Versus average of 8′ 57 min/mi

Posted from bimactive.com

Run 11:11 am

behind the 8ball again… 13 was too much… partly because I tried to run on “trails” through the great swamp… lets just say swamp is a better description than trail… I had to walk, it was almost bushwacking. anyway… that pretty much did it. a combo of run and walk the rest of the way…

Activity

Route: Elev. Avg: 265 ft

Performance

Distance: 13.01 miles Goal: 9′ 15 min/mi pace for
13 miles

Notes

Pearl Izumi… ugh.

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 9′ 29 -0′ 37 6.3 +0.4 -102 ft
2 9′ 53 -0′ 13 6.1 +0.1 +75 ft
3 10′ 02 -0′ 04 6.0 +0.0 -20 ft
4 10′ 09 +0′ 03 5.9 -0.0 -63 ft
5 10′ 39 +0′ 33 5.6 -0.3 +16 ft
6 10′ 37 +0′ 31 5.7 -0.3 -13 ft
7 9′ 57 -0′ 09 6.0 +0.1 -23 ft
8 10′ 04 -0′ 02 6.0 +0.0 -3 ft
9 10′ 04 -0′ 02 6.0 +0.0 0 ft
10 10′ 19 +0′ 13 5.8 -0.1 0 ft
11 9′ 24 -0′ 42 6.4 +0.4 +10 ft
12 10′ 27 +0′ 21 5.7 -0.2 +3 ft
13 10′ 10 +0′ 04 5.9 -0.0 +16 ft
Versus average of 10′ 06 min/mi

Posted from bimactive.com

Run 06:42 pm

Activity

Route: Elev. Avg: 309 ft

Performance

Distance: 5.93 miles Goal: 9′ 00 min/mi pace

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 8′ 32 -0′ 28 7.0 +0.4 +3 ft
2 8′ 38 -0′ 22 6.9 +0.3 -73 ft
3 8′ 31 -0′ 29 7.0 +0.4 -36 ft
4 9′ 36 +0′ 36 6.2 -0.4 -6 ft
5 9′ 01 +0′ 01 6.7 -0.0 +16 ft
end 8′ 40 -0′ 20 6.9 +0.2 +95 ft
Versus goal of 9′ 00 min/mi

Posted from bimactive.com

Run 11:02 am

Wow… this was no fun… I felt ok for the first 3 miles, but was negotiating with my body the rest of the way… yuck.

Activity

Route: Elev. Avg: 9 ft

Performance

Distance: 10.01 miles Goal: 9′ 00 min/mi pace

Notes

Temp. says 81, but I’m not buying it. It may have been at the start, but it was definately in the high 80s maybe 90s by the halfway mark.Totally overheated, my face was on fire (a little sunburned.)… I stopped and drank water, then walked a bit after 6 mi… then for the 7th mile through 8.5 I walked… just way too hot…

I’m disappointed, but feel I was better off not pushing to hard and risking injury…

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 14′ 01 +5′ 01 4.3 -2.4 -3 ft
2 9′ 05 +0′ 05 6.6 -0.1 +7 ft
3 8′ 50 -0′ 10 6.8 +0.1 +3 ft
4 9′ 08 +0′ 08 6.6 -0.1 -3 ft
5 9′ 12 +0′ 12 6.5 -0.1 -3 ft
6 10′ 56 +1′ 56 5.5 -1.2 +3 ft
7 12′ 16 +3′ 16 4.9 -1.8 +3 ft
8 17′ 20 +8′ 20 3.5 -3.2 -3 ft
9 12′ 34 +3′ 34 4.8 -1.9 -3 ft
10 9′ 43 +0′ 43 6.2 -0.5 0 ft
end 35′ 05 +26′ 05 1.7 -5.0 0 ft
Versus goal of 9′ 00 min/mi

Posted from bimactive.com

Run 07:35 pm

Activity

Route: Elev. Avg: 288 ft

Performance

Distance: 3.87 miles Goal: 9′ 00 min/mi pace for
5 miles

Notes

Pearl Izumi.add .7 miles to the run. Total run time 40:22
Total distance 4.5 miles.

I was a little sore from soccer Monday. My groin/ab thing was pretty tight. It bothered me for the first 2 miles. but was manageable. It’s a little scary running this route in the dark…. the road is a bit narrow.

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 9′ 00 +0′ 09 6.7 -0.1 -75 ft
2 8′ 51 +0′ 00 6.8 -0.0 -46 ft
3 9′ 09 +0′ 18 6.5 -0.2 +85 ft
end 8′ 20 -0′ 31 7.2 +0.4 -62 ft
Versus average of 8′ 51 min/mi

Posted from bimactive.com

Run 10:14 am

second part of the 12 miler… see below…

Activity

Route: Elev. Avg: 13 ft

Performance

Distance: 9.94 miles Goal: 10 miles

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 9′ 15 -0′ 03 6.5 +0.0 0 ft
2 9′ 09 -0′ 09 6.5 +0.1 -7 ft
3 9′ 04 -0′ 14 6.6 +0.2 +13 ft
4 9′ 19 +0′ 01 6.4 -0.0 -4 ft
5 9′ 13 -0′ 05 6.5 +0.0 -3 ft
6 9′ 15 -0′ 03 6.5 +0.0 +3 ft
7 9′ 40 +0′ 22 6.2 -0.3 +3 ft
8 9′ 25 +0′ 07 6.4 -0.1 0 ft
9 9′ 23 +0′ 05 6.4 -0.1 -17 ft
end 9′ 18 +0′ 00 6.5 -0.0 +10 ft
Versus average of 9′ 18 min/mi

Posted from bimactive.com

Run 09:48 am

Pearl Izumi’s 12 miles actually, see next entry…Shoes felt cushy… Nice run, pretty good weather for it. Had to stop at a convenience store to get a plastic bag to protect my phone… then I managed to screw up the recording… Pace overall felt pretty easy. No real aches or pains at any time through the run. I felt the distance after about 9 or 10, negotiating which distance I would stop and walk at from that point to the end (12, 13, or 14 miles). I wasn’t sure how far the route would end up being. Worked out to almost exactly 12 though, so right on target. I felt 13 should be the max for damage control.

As I mentioned the pace felt pretty easy the whole way, whith some optimistic bursts of speed here and there. I had a fair amount in the tank and finished up the last mile or so cruising along (except when I was trying to figure out how to get to the finish).

Overall, I give this run a thumbs up. on to 14.

Activity

Route: Elev. Avg: 12 ft

Performance

Distance: 2.12 miles Goal: 12 miles

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 9′ 02 +0′ 09 6.6 -0.1 +7 ft
2 10′ 41 +1′ 48 5.6 -1.1 +3 ft
end 7′ 53 -1′ 00 7.6 +0.9 -3 ft
Versus average of 8′ 53 min/mi

Posted from bimactive.com

Run 07:26 pm

Activity

Route: Elev. Avg: 289 ft

Performance

Distance: 4.54 miles Goal: 9′ 00 min/mi pace

Notes

Pearl Izumi’s. Generally felt good. They, like all shoes, seem to feel better the faster I go…. I guess I’ll just have to go fast….Great day… This is a perfect fast loop… Warms up down hill then stays nice and flat, gradually uphill at mile 2 to 3, then downhill on the recovery. Once I hit the first decline, I felt fast all the way… The only drawback is that I thought it was over 5 miles. I guess I’ll tack on a small loop next time. I was pretty happy with the run. You can see toward the end I felt great and dabbled in some sub 8min. territory (before the final climb). My watch says 36:55, but it took a little while for me to stop the recording. close enough. Weather was perfect.

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 8′ 07 -0′ 53 7.4 +0.7 -98 ft
2 8′ 01 -0′ 59 7.5 +0.8 -16 ft
3 8′ 39 -0′ 21 6.9 +0.3 +82 ft
4 8′ 01 -0′ 59 7.5 +0.8 -53 ft
end 8′ 54 -0′ 06 6.7 +0.1 +88 ft
Versus goal of 9′ 00 min/mi

Posted from bimactive.com

Cycle 04:31 pm

Activity

Route: Elev. Avg: 412 ft

Performance

Distance: 20.03 miles

Map

Elevation (ft.)

Speed (mph)

Splits

Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 3′ 50 -2′ 59 15.6 +6.8 -89 ft
2 4′ 24 -2′ 25 13.6 +4.8 +42 ft
3 4′ 31 -2′ 18 13.3 +4.5 +43 ft
4 4′ 26 -2′ 23 13.5 +4.7 0 ft
5 6′ 05 -0′ 44 9.8 +1.0 +10 ft
6 5′ 05 -1′ 44 11.8 +3.0 -19 ft
7 5′ 36 -1′ 13 10.7 +1.9 +36 ft
8 7′ 45 +0′ 55 7.7 -1.1 -42 ft
9 12′ 45 +5′ 55 4.7 -4.1 +141 ft
10 14′ 09 +7′ 19 4.2 -4.6 +62 ft
11 15′ 32 +8′ 42 3.9 -4.9 -86 ft
12 11′ 39 +4′ 49 5.2 -3.7 -36 ft
13 4′ 55 -1′ 54 12.2 +3.4 -86 ft
14 6′ 11 -0′ 38 9.7 +0.9 +43 ft
15 3′ 25 -3′ 24 17.5 +8.7 -82 ft
16 5′ 36 -1′ 13 10.7 +1.9 +36 ft
17 5′ 42 -1′ 07 10.5 +1.7 +4 ft
18 4′ 33 -2′ 16 13.2 +4.3 +13 ft
19 4′ 33 -2′ 16 13.2 +4.4 -16 ft
20 4′ 57 -1′ 52 12.1 +3.3 -3 ft
end 16′ 07 +9′ 17 3.7 -5.1 0 ft
Versus average of 8.8 mph

Posted from bimactive.com