My 2nd leg at the AOR.

This was the 2nd of 3 legs at AOR this past weekend. As the saying goes, a picture says a thousand words. Well just take a look at the info below. In bullets - Run started at 10:40 pm. - I ran earlier in the day. - I was up from 5 am (slept 4 hours that night). OK I am whining now. Again as the charts show. First two miles were great. I felt very good. Then as you see the elevation chart go up my pace goes up as well. I had to walk about 5 times. Mile 3 to 4 was possible my slowest mile ever ran. After that hill it was all down hill (one hill towards the end). I was never happier to finish a run. Activity Route: -- Elev. Avg: 607 ft Location: Boonsboro, MD Elev. Gain: -13 ft Date: 04/24/09 Up/Downhill: [+541/-554] Time: 10:42 PM Difficulty: 3.0 / 5.0 Weather: Fair 67 F temp; 48% humidity 67 F heat index; winds SE 6 Performance Distance: 6.33 miles Time: 1:14:02 Speed: 5.1 mph Pace: 11' 42 /mi Calories: 1180 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 28 -1' 14 5.7 +0.6 -49 ft 2 10' 47 -0' 55 5.6 +0.4 -30 ft 3 11' 45 +0' 03 5.1 -0.0 +62 ft 4 14' 15 +2' 33 4.2 -0.9 +213 ft 5 11' 52 +0' 10 5.0 -0.1 -115 ft 6 10' 56 -0' 46 5.5 +0.4 -122 ft end 11' 52 +0' 10 5.0 -0.1 +29 ft Versus average of 11' 42 min/mile

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My 1st leg of the American Odyssey Relay.

American Odyssey Relay Run and Adventure.

My first leg was a 4.62 mile run. I took the hand off from Matt who just kicked ass on a very hilly portion of the course. To be honest up until we hit the C&O Canal the whole course was hilly to a certain extent. I got to run under a covered bridge. Right after the bridge was a ridiculous hill. But I checked my map and my turn was right after the bridge before the hill. I was so happy for that. My teammates pulled up next to me in the van and gave me a nice cold water. Then I saw a St. Bernard behind a fence that I had the van take pictures of for me. Then the van asked if I needed anything and since I didn't I told them to go ahead to the next transition. I did have a hill around mile 2 and I ran the hill and then walked for a quick drink. Rest of the run was pretty uneventful and pretty flat, to down hill. I go to transition and handed off to Taryn for a leg that I didn't know at the time but soon found out while driving to the next transition was filled with crazy hills. Activity Route: -- Elev. Avg: 639 ft Location: Fairfield, PA Elev. Gain: +13 ft Date: 04/24/09 Up/Downhill: [+226/-213] Time: 11:41 AM Difficulty: 2.4 / 5.0 Performance Distance: 4.62 miles Time: 0:50:05 Speed: 5.5 mph Pace: 10' 50 /mi Calories: 896 Notes My 1st. Leg of the AOR. Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 56 -0' 54 6.0 +0.5 +66 ft 2 11' 16 +0' 26 5.3 -0.2 +26 ft 3 11' 17 +0' 27 5.3 -0.2 -30 ft 4 10' 58 +0' 08 5.5 -0.1 -42 ft end 10' 47 -0' 03 5.6 +0.0 -7 ft Versus average of 10' 50 min/mile

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LSD with Lou at Rowan University

Test from bimactive. The blog link hasn't been working. Activity Route: -- Elev. Avg: 129 ft Location: Glassboro, NJ Elev. Gain: -3 ft Date: 04/19/09 Up/Downhill: [+462/-465] Time: 08:23 AM Difficulty: 2.8 / 5.0 Weather: Overcast 59 F temp; 49% humidity 59 F heat index; winds E 10 Performance Distance: 6.84 miles Time: 1:23:09 Speed: 4.9 mph Pace: 12' 09 /mi Heart Rate: 142 bpm (Avg) Calories: 1294 156 bpm (Peak) Notes LSD run with buddy Lou at Rowan University. Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 163 - 181 0h 00m 0% 0.00 mi Zone 4 145 - 163 0h 49m 58% 4.05 mi Zone 3 127 - 145 0h 35m 42% 2.97 mi Zone 2 109 - 127 0h 05m 6% 0.41 mi Zone 1 91 - 109 0h 00m 0% 0.03 mi (none) out of range 0h 00m 0% 0.01 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 11' 55 -0' 14 5.0 +0.1 129 +13 ft 2 11' 43 -0' 26 5.1 +0.2 136 -39 ft 3 12' 36 +0' 27 4.8 -0.2 142 +26 ft 4 12' 04 -0' 05 5.0 +0.0 148 +7 ft 5 11' 50 -0' 19 5.1 +0.1 147 +19 ft 6 12' 20 +0' 11 4.9 -0.1 147 -16 ft end 12' 01 -0' 08 5.0 +0.1 147 -13 ft Versus average of 12' 09 min/mile

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2nd annual NBD 5K

Looks like bimactive fixed the blogger error. www.bimactive.com is great if you dnot' use it you should. Activity Route: NBD 5K Elev. Avg: 154 ft Location: Williamstown, PA Elev. Gain: -4 ft Date: 04/18/09 Up/Downhill: [+55/-59] Time: 09:05 AM Difficulty: 1.5 / 5.0 Weather: A Few Clouds 62 F temp; 24% humidity 62 F heat index; winds W 5 Performance Distance: 3.08 miles Time: 0:31:25 Speed: 5.9 mph Pace: 10' 12 /mi Heart Rate: 154 bpm (Avg) Calories: 603 171 bpm (Peak) Notes 2nd annual NBD 5K to benefit S.I.D.S. Map Williamstown, New Jersey Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 163 - 181 0h 01m 3% 0.11 mi Zone 4 145 - 163 0h 29m 93% 2.87 mi Zone 3 127 - 145 0h 01m 2% 0.09 mi Zone 2 109 - 127 0h 00m 0% 0.01 mi Zone 1 91 - 109 0h 00m 1% 0.04 mi (none) out of range 0h 00m 0% 0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 55 -0' 17 6.0 +0.2 148 0 ft 2 10' 23 +0' 11 5.8 -0.1 154 +4 ft 3 10' 21 +0' 09 5.8 -0.1 158 -10 ft end 8' 20 -1' 52 7.2 +1.3 168 +3 ft Versus average of 10' 12 min/mile

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Susan Boyle - Singer - Britains Got Talent 2009 (With Lyrics)

A reminder not to judge a book by its cover.

Cleaning up my BIM active site.

More in the bimactive.com back log. Activity Route: -- Elev. Avg: 46 ft Location: Swedesboro, PA Elev. Gain: -3 ft Date: 04/13/09 Up/Downhill: [+305/-308] Time: 08:00 AM Difficulty: 2.6 / 5.0 Weather: Partly Cloudy 42 F temp; 32% humidity 42 F heat index; winds NW 12 Performance Distance: 7.51 miles Time: 1:25:32 Speed: 5.3 mph Pace: 11' 23 /mi Heart Rate: 150 bpm (Avg) Calories: 1461 163 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 163 - 181 0h 00m 0% 0.03 mi Zone 4 145 - 163 1h 12m 84% 5.96 mi Zone 3 127 - 145 0h 18m 20% 1.64 mi Zone 2 109 - 127 0h 04m 5% 0.06 mi Zone 1 91 - 109 0h 04m 4% 0.03 mi (none) out of range 0h 00m 0% 0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 42 -0' 41 5.6 +0.3 139 -6 ft 2 10' 55 -0' 28 5.5 +0.2 146 -6 ft 3 11' 30 +0' 07 5.2 -0.1 148 -23 ft 4 11' 55 +0' 32 5.0 -0.2 154 +19 ft 5 11' 40 +0' 17 5.1 -0.1 147 +30 ft 6 11' 48 +0' 25 5.1 -0.2 155 +46 ft 7 11' 07 -0' 16 5.4 +0.1 156 -62 ft end 11' 24 +0' 01 5.3 -0.0 158 -3 ft Versus average of 11' 23 min/mile

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LSD with Lou at Rowan University

Just logging some miles in. Activity Route: -- Elev. Avg: 129 ft Location: Glassboro, NJ Elev. Gain: +0 ft Date: 04/12/09 Up/Downhill: [+154/-154] Time: 09:27 AM Difficulty: 1.9 / 5.0 Weather: Fair 43 F temp; 33% humidity 43 F heat index; winds N 18 G 25 Performance Distance: 5.22 miles Time: 1:01:21 Speed: 5.1 mph Pace: 11' 45 /mi Heart Rate: 146 bpm (Avg) Calories: 1008 166 bpm (Peak) Notes Just trying to get the miles under my belt. Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 163 - 181 0h 00m 0% 0.01 mi Zone 4 145 - 163 0h 41m 67% 3.52 mi Zone 3 127 - 145 0h 21m 33% 1.77 mi Zone 2 109 - 127 0h 00m 0% 0.00 mi Zone 1 91 - 109 0h 00m 0% 0.00 mi (none) out of range 0h 00m 0% 0.02 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 11' 48 +0' 03 5.1 -0.0 138 +3 ft 2 11' 43 -0' 02 5.1 +0.0 141 +10 ft 3 11' 40 -0' 05 5.1 +0.0 147 0 ft 4 11' 47 +0' 02 5.1 -0.0 150 -16 ft 5 11' 48 +0' 03 5.1 -0.0 152 +6 ft end 11' 17 -0' 28 5.3 +0.2 151 -3 ft Versus average of 11' 45 min/mile

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