Thursday, April 30, 2009

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, MDElev. Gain:-13 ft
Date:04/24/09Up/Downhill: [+541/-554]
Time:10:42 PMDifficulty: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
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
110' 28-1' 145.7+0.6-49 ft
210' 47-0' 555.6+0.4-30 ft
311' 45+0' 035.1-0.0+62 ft
414' 15+2' 334.2-0.9+213 ft
511' 52+0' 105.0-0.1-115 ft
610' 56-0' 465.5+0.4-122 ft
end11' 52+0' 105.0-0.1+29 ft
Versus average of 11' 42 min/mile

Posted from bimactive.com

Sunday, April 26, 2009

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, PAElev. Gain:+13 ft
Date:04/24/09Up/Downhill: [+226/-213]
Time:11:41 AMDifficulty: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
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
19' 56-0' 546.0+0.5+66 ft
211' 16+0' 265.3-0.2+26 ft
311' 17+0' 275.3-0.2-30 ft
410' 58+0' 085.5-0.1-42 ft
end10' 47-0' 035.6+0.0-7 ft
Versus average of 10' 50 min/mile

Posted from bimactive.com

Sunday, April 19, 2009

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:04/19/09Up/Downhill: [+462/-465]
Time:08:23 AMDifficulty: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 /miHeart 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
ZoneRange
(bpm)
Time
In Zone
Distance
In Zone
Zone 5163 - 1810h 00m0% 0.00 mi
Zone 4145 - 1630h 49m58% 4.05 mi
Zone 3127 - 1450h 35m42% 2.97 mi
Zone 2109 - 1270h 05m6% 0.41 mi
Zone 191 - 1090h 00m0% 0.03 mi
(none)out of range0h 00m0% 0.01 mi
Splits
MilePace (min/mile)Speed (mph)Heart
Rate
Elev
Gain
actual+/- avgactual+/- avg
111' 55-0' 145.0+0.1129+13 ft
211' 43-0' 265.1+0.2136-39 ft
312' 36+0' 274.8-0.2142+26 ft
412' 04-0' 055.0+0.0148+7 ft
511' 50-0' 195.1+0.1147+19 ft
612' 20+0' 114.9-0.1147-16 ft
end12' 01-0' 085.0+0.1147-13 ft
Versus average of 12' 09 min/mile

Posted from bimactive.com

Saturday, April 18, 2009

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 5KElev. Avg:154 ft
Location:Williamstown, PAElev. Gain:-4 ft
Date:04/18/09Up/Downhill: [+55/-59]
Time:09:05 AMDifficulty: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 /miHeart 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
ZoneRange
(bpm)
Time
In Zone
Distance
In Zone
Zone 5163 - 1810h 01m3% 0.11 mi
Zone 4145 - 1630h 29m93% 2.87 mi
Zone 3127 - 1450h 01m2% 0.09 mi
Zone 2109 - 1270h 00m0% 0.01 mi
Zone 191 - 1090h 00m1% 0.04 mi
(none)out of range0h 00m0% 0.00 mi
Splits
MilePace (min/mile)Speed (mph)Heart
Rate
Elev
Gain
actual+/- avgactual+/- avg
19' 55-0' 176.0+0.21480 ft
210' 23+0' 115.8-0.1154+4 ft
310' 21+0' 095.8-0.1158-10 ft
end8' 20-1' 527.2+1.3168+3 ft
Versus average of 10' 12 min/mile

Posted from bimactive.com

Monday, April 13, 2009

Cleaning up my BIM active site.


More in the bimactive.com back log.

Activity
Route:--Elev. Avg:46 ft
Location:Swedesboro, PAElev. Gain:-3 ft
Date:04/13/09Up/Downhill: [+305/-308]
Time:08:00 AMDifficulty: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 /miHeart Rate:150 bpm (Avg)
Calories:1461
163 bpm (Peak)
Map
Elevation (ft)
Pace (min/mile)
Heart Rate (bpm)
Heart Rate Zones
ZoneRange
(bpm)
Time
In Zone
Distance
In Zone
Zone 5163 - 1810h 00m0% 0.03 mi
Zone 4145 - 1631h 12m84% 5.96 mi
Zone 3127 - 1450h 18m20% 1.64 mi
Zone 2109 - 1270h 04m5% 0.06 mi
Zone 191 - 1090h 04m4% 0.03 mi
(none)out of range0h 00m0% 0.00 mi
Splits
MilePace (min/mile)Speed (mph)Heart
Rate
Elev
Gain
actual+/- avgactual+/- avg
110' 42-0' 415.6+0.3139-6 ft
210' 55-0' 285.5+0.2146-6 ft
311' 30+0' 075.2-0.1148-23 ft
411' 55+0' 325.0-0.2154+19 ft
511' 40+0' 175.1-0.1147+30 ft
611' 48+0' 255.1-0.2155+46 ft
711' 07-0' 165.4+0.1156-62 ft
end11' 24+0' 015.3-0.0158-3 ft
Versus average of 11' 23 min/mile

Posted from bimactive.com

Sunday, April 12, 2009

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:04/12/09Up/Downhill: [+154/-154]
Time:09:27 AMDifficulty: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 /miHeart 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
ZoneRange
(bpm)
Time
In Zone
Distance
In Zone
Zone 5163 - 1810h 00m0% 0.01 mi
Zone 4145 - 1630h 41m67% 3.52 mi
Zone 3127 - 1450h 21m33% 1.77 mi
Zone 2109 - 1270h 00m0% 0.00 mi
Zone 191 - 1090h 00m0% 0.00 mi
(none)out of range0h 00m0% 0.02 mi
Splits
MilePace (min/mile)Speed (mph)Heart
Rate
Elev
Gain
actual+/- avgactual+/- avg
111' 48+0' 035.1-0.0138+3 ft
211' 43-0' 025.1+0.0141+10 ft
311' 40-0' 055.1+0.01470 ft
411' 47+0' 025.1-0.0150-16 ft
511' 48+0' 035.1-0.0152+6 ft
end11' 17-0' 285.3+0.2151-3 ft
Versus average of 11' 45 min/mile

Posted from bimactive.com