Entries from March 2009 ↓

Run 09:17 am 3/28/09

Activity
Route: Elev. Avg: 341 ft
Location: Madison, NJ, Elev. Gain: +0 ft
Date: 03/28/09 Up/Downhill: [+203/-203]
Time: 09:43 AM Difficulty: 2.0 / 5.0
 
Weather: Mostly Cloudy
  50 F temp; 84% humidity
  50 F heat index; winds SE 5 mph
Performance
Distance: 3.14 miles Goal: 7' 50 min/mi pace

Time: 0:24:40
Speed: 7.6 mph Attained: 100%
Pace: 7' 51 /mi
Calories: 485
Notes
I was working hard the first mile to keep the pace while I warmed up. The second mile didn't feel as fast as this says, but it was mostly downhill, so…

Overall, I'm satisfied with the run. I still have a long way to go to get fast… (still need to drop at least 10 lbs. which would probably get me at least a boost of 15 sec. per mile)…

Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 7' 41 -0' 09 7.8 +0.1 +7 ft
2 7' 38 -0' 12 7.9 +0.2 -86 ft
3 8' 09 +0' 19 7.3 -0.3 +78 ft
end 8' 20 +0' 30 7.2 -0.5 0 ft
Versus goal of 7' 50 min/mile

Posted from bimactive.com

Run 12:09 pm

pretty flat.. felt good until about mile 3…

Activity

Route: Elev. Avg: 9 ft

Performance

Distance: 4.53 miles Goal: 8′ 30 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 6′ 45 -0′ 53 8.9 +1.0 -32 ft
2 7′ 52 +0′ 14 7.6 -0.2 -3 ft
3 7′ 59 +0′ 21 7.5 -0.4 +3 ft
4 7′ 53 +0′ 15 7.6 -0.3 +10 ft
end 7′ 36 -0′ 02 7.9 +0.0 +19 ft
Versus average of 7′ 38 min/mile

Posted from bimactive.com

Run 09:34 am

Activity
Route: Elev. Avg: 325 ft
Location: Madison, NJ, Elev. Gain: +0 ft
Date: 03/22/09 Up/Downhill: [+538/-538]
Time: 10:42 AM Difficulty: 3.6 / 5.0
 
Weather: Sunny
  29 F temp; 57% humidity
  29 F heat index; winds WSW 5 mph
Performance
Distance: 7.62 miles Goal: 8' 45 min/mi pace for
8 miles
Time: 1:06:45
Speed: 6.8 mph Attained: 98%
Pace: 8' 46 /mi
Calories: 1151
Notes
Kept the pace slow.. first 5 miles was pretty comfortable…. I was suprised at how comfortable I was climbing the hill on Fairmount Ave… but it wasn't bad. Slow, but not bad. I felt faster on mile 7, but I guess I wasn't… I was thinking about stretching it to about 10 around mile 5, but by mile 6.5 I realized that wouldn't be fun.

Good run overall… I'm almost ready for the Cherry Blossom (pretty sore now though)

Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 8' 21 -0' 25 7.2 +0.3 0 ft
2 8' 15 -0' 31 7.3 +0.4 -105 ft
3 9' 13 +0' 27 6.5 -0.3 +26 ft
4 9' 26 +0' 40 6.3 -0.5 +155 ft
5 8' 28 -0' 18 7.1 +0.2 -128 ft
6 8' 37 -0' 09 7.0 +0.1 -56 ft
7 8' 50 +0' 04 6.8 -0.1 +56 ft
end 9' 01 +0' 15 6.7 -0.2 +52 ft
Versus average of 8' 46 min/mile

Posted from bimactive.com

Run 12:10 pm

Activity
Route: Elev. Avg: 10 ft
Location: New York, NY, Elev. Gain: +0 ft
Date: 03/20/09 Up/Downhill: [+75/-75]
Time: 12:59 PM Difficulty: 2.0 / 5.0
 
Weather: Cloudy
  39 F temp; 65% humidity
  39 F heat index; winds NNE 10 mph
Performance
Distance: 4.30 miles
Time: 0:49:08
Speed: 5.3 mph
Pace: 11' 25 /mi
Calories: 650
Notes
Run down to the track. Ran 4 90s quarters.
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 8' 11 -3' 14 7.3 +2.1 -32 ft
2 12' 52 +1' 27 4.7 -0.6 -7 ft
3 15' 00 +3' 35 4.0 -1.3 +6 ft
4 9' 45 -1' 40 6.2 +0.9 +20 ft
end 11' 00 -0' 25 5.5 +0.2 +13 ft
Versus average of 11' 25 min/mile

Posted from bimactive.com

Run 12:30 pm

Activity
Route: Elev. Avg: 21 ft
Location: West New York, NJ, Elev. Gain: +0 ft
Date: 03/16/09 Up/Downhill: [+278/-278]
Time: 01:08 PM Difficulty: 2.3 / 5.0
 
Weather: Partly Cloudy
  45 F temp; 60% humidity
  45 F heat index; winds ENE 16 mph
Performance
Distance: 4.45 miles
Time: 0:37:53
Speed: 7.1 mph
Pace: 8' 30 /mi
Calories: 0
Notes
legs felt like lead for all but the last mile or so…. up to 110th St. was into the wind… downhill and with the wind at my back was nice, but not as refreshing as I'd hoped. Legs were heavy from yesterday.
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 7' 45 -0' 45 7.7 +0.7 0 ft
2 8' 47 +0' 17 6.8 -0.2 +36 ft
3 8' 58 +0' 28 6.7 -0.4 0 ft
4 8' 32 +0' 02 7.0 -0.0 -39 ft
end 8' 29 -0' 01 7.1 +0.0 +4 ft
Versus average of 8' 30 min/mile

Posted from bimactive.com

Run 11:30 AM

Activity
Route: Elev. Avg: 272 ft
Location: Madison, NJ Elev. Gain: +0 ft
Date: 03/15/09 Up/Downhill: [+170/-170]
Time: 11:30 AM Difficulty: 1.7 / 5.0
 
Weather: Overcast with Haze
  48 F temp; 53% humidity
  48 F heat index; winds Calm
Performance
Distance: 4.33 miles
Time: 0:34:10
Speed: 7.6 mph
Pace: 7' 53 /mi
Calories: 690
Notes
Didn't feel as fast as this says… I was pushing the whole way, but I think the mileage may be generous… I doubt even breathing as heavy as I was that sub 8 min. is sustainable right now. It would be nice if it were true though.
Map

 
Elevation (ft)

 

Posted from bimactive.com