tag:blogger.com,1999:blog-4251101508600085262024-03-14T13:17:35.774-04:00Dan Seifring aka "OBRATS"My pursuit to be a Middle of the Pack Triathlete -- Running in and around Williamstown NJ --
FINISHED IRONMAN NYC 2012 - 08/11/2012Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.comBlogger248125tag:blogger.com,1999:blog-425110150860008526.post-82915237222113655222012-08-31T14:58:00.005-04:002012-08-31T15:01:01.332-04:00IRONMAN NYC - RACE REPORT <br />
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<span style="font-family: Calibri;"><strong>DISCLAIMER - AS WITH ALL MY RACE REPORTS I FEEL THE NEED TO
TELL YOU I AM A BACK OF THE PACK OVERWEIGHT TRIATHLETE WITH THE ONE AND ONLY
GOAL TO FINISH.</strong> <o:p></o:p></span></div>
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<span style="font-family: Calibri; font-size: large;"><strong>IRONMAN U.S. Championship</strong></span></div>
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<span style="font-family: Calibri;">08-11-2012<o:p></o:p></span></div>
<span style="font-family: Calibri;">New York City, New York</span><br />
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<span style="font-family: Calibri;"><strong>Total Time = 16h 18m 24s</strong> </span></div>
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<span style="font-family: Calibri;">Overall Rank = 1961/2739 (2739 were registered)</span></div>
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<span style="font-family: Calibri;">Age Group = 40-44</span></div>
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<span style="font-family: Calibri;">Age Group Rank = 375/406<o:p></o:p></span></div>
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<o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<u><span style="font-family: Calibri;"><strong><span style="font-size: large;">Pre-race routine:<o:p></o:p></span></strong></span></u></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">I dropped off all my bags and bike with my buddy Fred on
Wednesday night as I was taking the bus into NYC on Thursday morning because I
was picked to be in the IRONMAN Full Circle Video and my interview was Thursday
morning (Video posted in previous post). <span style="mso-spacerun: yes;"> </span>After the interview I went to expo and checked
in. Then took Ferry over to NJ where our hotel was. <span style="mso-spacerun: yes;"> </span>Meet Fred over at the hotel and then went back
to Expo with him. <span style="mso-spacerun: yes;"> </span>Stayed over at the
expo until the athlete dinner, then went back to NJ for the night. <span style="mso-spacerun: yes;"> </span>Friday dropped bike at transition and just relaxed
most of the day. Wife drove up on Friday and we checked into our room (I stayed
with Fred and his wife the night before). <span style="mso-spacerun: yes;"> </span>Went to dinner and everyone got a kick out of
the fact that I ordered Jambalaya as my last meal before an IRONMAN. <span style="mso-spacerun: yes;"> </span>Woke up at 3am day of race to get ready and
catch the ferry. Wife was volunteering so she actually had to catch an earlier
ferry than me. <o:p></o:p></span></span></div>
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<u><span style="font-family: Calibri;"><strong><span style="font-size: large;">Event warm-up:<o:p></o:p></span></strong></span></u></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">Had to meet the Full Circle team off the ferry, they filmed
me getting marked, kissing my wife (didn’t make the video).<span style="mso-spacerun: yes;"> </span>And they filmed me checking out my bike race
morning.<span style="mso-spacerun: yes;"> </span>I pumped my tires up night
before and was happy I did since it was crazy race morning.<span style="mso-spacerun: yes;"> </span>With the logistics of this race there was no
race day warm-up available but that being said I don't usually do much the day
of the event to warm up.<span style="mso-spacerun: yes;"> </span>Went to stand
on line to be on one of the first ferries, I got on the second one.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
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<u><span style="font-family: Calibri;"><strong><span style="font-size: large;">Swim (55:27)<o:p></o:p></span></strong></span></u></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">Ferry ride was good talked to a guy to ease my nerves. <span style="mso-spacerun: yes;"> </span>I ate a GU on the ride and drank a sports
drink.<span style="mso-spacerun: yes;"> </span>It took about 11 minutes for me
to get in the water. <span style="mso-spacerun: yes;"> </span>Got in and just
started swimming. <span style="mso-spacerun: yes;"> </span>Knew I was going fast
(due to the current) but didn't realize just how fast I was going. <span style="mso-spacerun: yes;"> </span>At one point I sighted and saw I was headed
straight to a buoy but it was like 20 feet in front of me. I took two strokes
and smashed right into it. Just kept swimming to T1. <span style="mso-spacerun: yes;"> </span>Put my foot down and was in some pretty
disgusting mud. <span style="mso-spacerun: yes;"> </span>I thought I would come
out of the water around 1:30:00 but finished at 55:27. <o:p></o:p></span></span></div>
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<u><span style="font-family: Calibri;"><strong><span style="font-size: large;">What would you do differently?<o:p></o:p></span></strong></span></u></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">Not a thing, I will never swim that fast again. So if I am
going to do another IM I can't expect to finish that fast.<o:p></o:p></span></span></div>
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<u><span style="font-family: Calibri;"><strong><span style="font-size: large;">T1 (10:50)<o:p></o:p></span></strong></span></u></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">I came out smiling from ear to ear. <span style="mso-spacerun: yes;"> </span>One of the IRONMAN Full Circle guys saw me and
said nice job, I thanked him. I ran to a wetsuit stripper who did his job. <span style="mso-spacerun: yes;"> </span>Grabbed my bike bag and went into the changing
tent. Took my time to make sure I did everything right. I knew with the swim
time I could take some extra time to just settle down. <span style="mso-spacerun: yes;"> </span>Came out of tent and got lotion-ed up from the
lotion girls. <span style="mso-spacerun: yes;"> </span>Ran to my bike and the
IRONMAN Full Circle crew was there filming me get my bike. <span style="mso-spacerun: yes;"> </span>Said a few words to them and got going.<o:p></o:p></span></span></div>
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<u><span style="font-family: Calibri;"><strong><span style="font-size: large;">What would you do differently?:<o:p></o:p></span></strong></span></u></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">I could have been quicker but I was happy with my time. <o:p></o:p></span></span></div>
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<u><span style="font-family: Calibri;"><strong><span style="font-size: large;">Bike (7:51:54)<o:p></o:p></span></strong></span></u></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">You get hit with a big hill right when you mount your bike. <span style="mso-spacerun: yes;"> </span>I guess after about 2 miles or so you hit the
Palisades Parkway. <span style="mso-spacerun: yes;"> </span>Hills up and down,
first loop was not that bad. <span style="mso-spacerun: yes;"> </span>I think
coming in was harder than going out. <span style="mso-spacerun: yes;"> </span>I
got a 4 minute penalty for pulling next to a guy and talking after the first
loop. <span style="mso-spacerun: yes;"> </span>No complaint I did the crime. <span style="mso-spacerun: yes;"> </span>The 2nd loop was a lot harder even though I
kept plugging away. <span style="mso-spacerun: yes;"> </span>Coming back in with
the hills and headwind had me really questioning if I was tough enough to
finish. <span style="mso-spacerun: yes;"> </span>I saw the Full Circle crew again
as they filmed me on one of the up hills, said a few words to them again.<span style="mso-spacerun: yes;"> </span>Sadly my longest training ride had only been
80 miles so I was pushing new limits after the turnaround. <span style="mso-spacerun: yes;"> </span>Having the aide stations on the course was the
best. I just kept telling myself just make it to the next aide station. <span style="mso-spacerun: yes;"> </span>Came off the Palisades and knew I had only 2 miles
of big down hills to go. <span style="mso-spacerun: yes;"> </span>I was so
excited to be done with the bike but more importantly off the bike at around
4:15 pm. To be honest as stupid as this sound’s the almost 8 hours went pretty
quick.<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><strong><u><span style="font-size: large;">What would you do differently?:<o:p></o:p></span></u></strong></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">Not weigh 252 pounds and train more. <span style="mso-spacerun: yes;"> </span>I should have had a 100 miler under my belt
before the race.<span style="mso-spacerun: yes;"> </span>And maybe have a 28 or
29 cassette on the rear. <o:p></o:p></span></span></div>
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<u><span style="font-family: Calibri;"><strong><span style="font-size: large;">T2 (16:19)<o:p></o:p></span></strong></span></u></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">Had to serve my 4 minute penalty in T2 since the penalty box
was already shut down on the bike course. So basically just got to rest in T2.<span style="mso-spacerun: yes;"> </span>This was actually cool as I got to talk to my
wife and friends Lu and Mari while serving penalty.<span style="mso-spacerun: yes;"> </span>They took many pictures while I was
there.<span style="mso-spacerun: yes;"> </span>Served penalty grabbed my t2 bag
and took my time in changing tent.<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><strong><u><span style="font-size: large;">What would you do differently?:<o:p></o:p></span></u></strong></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">Nothing, just making sure I got all I needed and didn't
forget anything. Funny even with the 4 minute penalty it didn't feel like 16
minutes.<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large; mso-spacerun: yes;"> </span></span></div>
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<u><span style="font-family: Calibri;"><strong><span style="font-size: large;">Run (7:03:54)<o:p></o:p></span></strong></span></u></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">My training was 4 min run and 1 min walk. I actually started
doing this, after the first big hill out of transition. But it didn't last
long. <span style="mso-spacerun: yes;"> </span>I couldn't keep up with the 4 min
on the up hills. <span style="mso-spacerun: yes;"> </span>So real early I went to
mostly walking. <span style="mso-spacerun: yes;"> </span>Walking fast but still
walking. <span style="mso-spacerun: yes;"> </span>I knew early on that I could
walk the marathon and still be able to finish before midnight barring any
physical injuries. <span style="mso-spacerun: yes;"> </span>So although I could
have ran more I pretty much shut it down. <span style="mso-spacerun: yes;"> </span>I got the George Washington Bridge and did
some running again (round mile 15-16). <span style="mso-spacerun: yes;"> </span>Ran
some more after the bridge because there was a nice crowd off the bridge. Then
settled into walking fast again. <span style="mso-spacerun: yes;"> </span>I was
passing others that were walking and there were not many running at this point
(remember back of the pack). <span style="mso-spacerun: yes;"> </span>As I passed
people I tried to encourage them to just keep moving forward and if they can do
20 minute miles they would finish. <span style="mso-spacerun: yes;"> </span>For
the last 6 miles or so I walked with a lady named Irene who was happy to have
company and we both pushed each other to walk fast. <span style="mso-spacerun: yes;"> </span>We plugged along and with about 1.25 miles to
go I saw my uncle Dan walking towards us. <span style="mso-spacerun: yes;"> </span>He and a friend were coming the opposite way
hoping to catch up to me and encourage me. <span style="mso-spacerun: yes;"> </span>My uncle is a former 2:45 marathoner so I
think he was expecting to see me running. <span style="mso-spacerun: yes;"> </span>His friend was with him and is an 11 time IM
finisher and he let my uncle know not to bother trying to get me to run. <span style="mso-spacerun: yes;"> </span>He knew I was pretty much done at this point. <span style="mso-spacerun: yes;"> </span>I saw the finish line (after another hill) and
gave my fuel belt to my uncle and ran for the last .25 miles or so through the
finish line giving high 5 to the spectators still there. <span style="mso-spacerun: yes;"> </span>The IRONMAN full circle cameras followed me for
the last .10 of the run. <span style="mso-spacerun: yes;"> </span>I got to see
Mike Reilly at the finish. No sound system passed 10 pm but he did tell me I
was an IRONMAN.<o:p></o:p></span></span></div>
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<u><span style="font-family: Calibri;"><strong><span style="font-size: large;">What would you do differently?:<o:p></o:p></span></strong></span></u></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">Again not weigh 252 pounds. But also not be afraid to push
it a little early on the run. <span style="mso-spacerun: yes;"> </span>I kind of
knew I would finish so I was content to walk rather than push harder and run a
little more. <span style="mso-spacerun: yes;"> </span>My run pace wouldn't have
been much more than my fast walk but I could have pushed a little harder.<o:p></o:p></span></span></div>
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<u><span style="font-family: Calibri;"><strong><span style="font-size: large;">Post-race<o:p></o:p></span></strong></span></u></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">Gave last interview to IRONMAN Full Circle and meet up with
my friends and family. Gave them all hugs and thanked them for coming and
waiting all that time for me. <span style="mso-spacerun: yes;"> </span>Got some
water and pizza in me. <span style="mso-spacerun: yes;"> </span>Just took it all
in for a little bit. <span style="mso-spacerun: yes;"> </span>Then had to walk to
ferry which took forever and went back to the hotel.<span style="mso-spacerun: yes;"> </span>Next day made it back to NY for the expo and
spent some money on finishing gear. <o:p></o:p></span></span></div>
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<u><span style="font-family: Calibri;"><strong><span style="font-size: large;">What limited your ability to perform faster:<o:p></o:p></span></strong></span></u></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">Myself, I didn't train hard enough and didn't watch my diet
enough. <span style="mso-spacerun: yes;"> </span>My longest ride in training was
80 miles and my longest run was only 13.1 miles. <span style="mso-spacerun: yes;"> </span>When I finished I said I would never do it
again. Well 3 weeks later I don't feel that way any longer and think I will
sign up for IRONMAN Wisconsin next year. <o:p></o:p></span></span></div>
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<u><span style="font-family: Calibri;"><strong><span style="font-size: large;">Event comments:<o:p></o:p></span></strong></span></u></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">Logistically it was not a great place for a race. <span style="mso-spacerun: yes;"> </span>Would have liked to have had my kids there but
with my wife having to drag them around all day going on ferries back and forth
would have been crazy.<span style="mso-spacerun: yes;"> </span>But as my first
IRONMAN it was spectacular.<span style="mso-spacerun: yes;"> </span></span></span></div>
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<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"></span></span> </div>
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<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"></span><o:p><span style="font-size: large;">The Good Wife and I (Fred over my wife's shoulder)</span></o:p></span></div>
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<span style="font-family: Calibri;"><o:p></o:p></span> </div>
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<span style="font-size: large;">Uncle Dan, me, and Uncle Joe</span></div>
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<span style="font-size: large;">Me and Fred</span></div>
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<div style="text-align: center;">
<span style="font-size: large;">Waiting for me at home</span></div>
Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com8tag:blogger.com,1999:blog-425110150860008526.post-32810726824343694062012-08-30T10:17:00.000-04:002012-08-30T10:17:22.442-04:00IRONMAN FULL CIRCLE - yes that's me.<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/z9ptniKdvbs?feature=player_embedded' frameborder='0'></iframe></div>
<br />
I know I haven't done a race report yet but while I still work on that I
wanted to share the IRONMAN Full Circle video from IMNYC. I was so fortunate to
be a part of this production. I will discuss further in a post after I work on
a race report.<o:p></o:p><br />
Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com2tag:blogger.com,1999:blog-425110150860008526.post-17837499556678508092012-08-19T10:08:00.000-04:002012-08-19T10:08:28.380-04:00IRONMAN NYC - Race Report - Almost<span style="font-size: small;">Well not yet first I have to go back and try to fill in the holes that I left from not blogging this experience. </span><br />
<span style="font-size: small;"> </span><br />
There are two stories to how I got to actually registering for the inaugural 2012 IRONMAN US Championship in New York City and New Jersey ("IMNYC" going forward). There is my story and my buddy Fred's story and since this is my blog you will of course get my version. Race was opening at noon on June 15, 2011. The one fact we agree on is that I did make the first call to him around 10 am that morning letting him know that the race was going to open and that it would likely sell out in minutes. Fred was signed up and training for his first IM - 2011 IMFL first week of November 2011. And as my story goes for the next two hours "Fred" did his best to convince me to sign up for IMNYC. Telling me how great it would be since it is close to home (2 hours away). Travel would be less expensive and it would be great that our families could come see us race (we would later find out this was not a very spectator friendly race). So after hours of "Fred" convincing me to sign up I called the good wife and got her blessing. We were both lucky enough to get in the race before it sold out 11 minutes after it opened. <br />
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I knew my goal was to someday be an IRONMAN but I also knew at my current weight (on 6/15/2011) of 280 pounds it would not be a good idea. My plans were to follow a 30 week program from the book called "Be Iron Fit". But as it turned out we were 60 weeks away. So I could start the 30 week program and not do the real big weeks since my goal was not to do an IRONMAN 30 weeks before my actual race. Things started out good and in the first 8 weeks I was down 20 pounds, at this pace I thought I could do the race at my birth weight. But then a week of Disney with the family and I quickly put 10 back on. From there the weight was up in down between 260 and 275 over the next few months. The official 20 week plan was scheduled to start on January 17, 2012. I would be lying to you if I told you I had even one week where I hit every scheduled workout. And to be honest I think I may have missed more workouts then I actually made for most weeks. Now you see why I was in no rush to blog about my training. <br />
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I did my best to hit the long rides and runs on the weekend, and tried to get in the water at least once a week. I know not your ideal training for an IRONMAN but that is what I did. Then the reality test came and Fred and I went up to our scheduled Half Ironman up at Hunter Mtn first week of June. Long story short I had a great (great for me) swim and started out with a nice ride but at about mile 17 - 20 came up with some bike issues. First flat tires, then after getting that fixed and having walked on my already beat down cleats my cleats would not click in to the pedals. The last part of the bike was the more challenging and not getting to ride it was not good for my training. Not to mention not getting to run. My weight was 265 when we went to Hunter Mtn. I had major doubts in my head at this point and although Fred and I didn't discuss it I am sure he had major doubts for me as well. I should also mention there was another issue I had on another local ride we went on in May. I mentally broke down and called my wife 13 miles from my house to come and pick me up.<br />
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At this point Fred and I had been doing our long rides and runs on the weekends together but after Hunter I didn't call him and he didn't call me for the next weekend workouts. I just felt like I needed to get my ass out there and find out if I could do this or not. I also didn't want to drag him down and hurt his training. So I refocused my diet and did my best to make as many workouts as I could. It wasn't every workout on the schedule but it was more than I was getting. I was hitting 60 - 70 miles on long rides but running was more lower miles more times a week. Running almost every day for an hour but again not getting a long run on Sunday like the schedule called for. Fred and I were still talking to each other just not working out together. Then one week our rides crossed each other and we rode a little together before I had another bike issue. My rear rim actually cracked 56 miles into what was to be one of my longer rides (I was feeling a lot better on the bike now). Fred got in 100 miles that day I was hoping for 85. After that day we started riding and running together again. Our runs were being done over in Philly on Sunday mornings (really a great place to run). I switched to 4:1 run/walk and this was just what the Doctor ordered. Fred and I did this for the last few weeks up to the race. <br />
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I seriously doubt I would have got to the starting line if not for the help of Fred. There was also a trip up to the race venue in the last month or so of training. Real eye opener seeing the course especially the run course with all the hills. YIKES.<br />
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Race day weight was 252 pounds.Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com0tag:blogger.com,1999:blog-425110150860008526.post-67969624466101253212012-08-07T22:00:00.001-04:002012-08-07T22:03:08.960-04:00Blogging from the IPAD testMaybe this will get me to blog again. I really do miss it and after the Ironman which is only in 4 days I hope to get back to it.<br />
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<span class="Apple-style-span" style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969);"><a href="http://www.courierpostonline.com/article/20120728/NEWS01/307280025/Williamstown-resident-seeking-become-Ironman-">Story that ran in local paper about my Ironman</a></span><br />
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<br />Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com3tag:blogger.com,1999:blog-425110150860008526.post-63119668405759579302012-01-17T22:00:00.001-05:002012-01-17T22:04:43.215-05:0030 Weeks to Ironman NYC<span style="font-size: large;">So I an 30 weeks out from my first Ironman. I am following the "Be Iron Fit" intermediate program which is you guessed it a 30 week program. My "Pre program" has been, well honestly a failure. When I signed up for this race back on June 15, 2011 I was 280 pounds. I lost a quick 20 pounds in two months then went to Disney with the family. Since then I have been hoovering around 270 pounds. I am going to do my best to stick to this program and although I don't want to commit to a number I really don't want to do this race anywhere near this weight.</span>Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com1tag:blogger.com,1999:blog-425110150860008526.post-47089082727600088482011-06-30T15:53:00.000-04:002011-06-30T15:53:14.545-04:002012 Ironman US Championship IMNYCJust a quick update. More to come.<br />
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It is official I have signed up for my 1st <a href="http://ironmanuschampionship.com/">Ironman.</a> I have entered the inaugural 2012 Ironman US Championship in New York City and New Jersey.<br />
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This means two things will happen, I will be training more and I will be blogging more.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIYPVl_03iD-kqdZ4q2GmTvEZbJ_smwW6Ur6ReIWl4ybOWdfCTNMI5q9nYlmqwGlf7aM4oAQxWVKdClSpc62NbasF8UWzPKIEeEIviV9ECHYqIo_gBx_E0sXKKL0glcAB98iB4GGGd3Ks/s1600/IRONMAN.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="108" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIYPVl_03iD-kqdZ4q2GmTvEZbJ_smwW6Ur6ReIWl4ybOWdfCTNMI5q9nYlmqwGlf7aM4oAQxWVKdClSpc62NbasF8UWzPKIEeEIviV9ECHYqIo_gBx_E0sXKKL0glcAB98iB4GGGd3Ks/s320/IRONMAN.jpg" width="320" /></a></div>Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com3649 Ironwood Dr, Williamstown, NJ 08094, USA39.671853 -74.99657739.539723 -75.2300365 39.803982999999995 -74.7631175tag:blogger.com,1999:blog-425110150860008526.post-82528045883114194022010-08-07T15:28:00.000-04:002010-08-07T15:28:34.507-04:00Garmin Connect - Details 12 miler<a href="http://connect.garmin.com/activity/43533802?sms_ss=blogger">Untitled by obrats at Garmin Connect - Details</a>Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com1tag:blogger.com,1999:blog-425110150860008526.post-8437692932691431422010-07-07T22:01:00.003-04:002010-07-07T22:26:46.308-04:00UpdatesWell I think I am going to "try" and get back to blogging. I know I failed at this in the past but I guess I have to start somewhere. <br /><br /><br />I kind of assume that anyone who reads this blog is facebook friends with me. That being said I assume anyone reading this blog has heard the news of my parents car accident and the passing of my mom. This accident occurred June 24 at 8:15pm. They were heading home from my nephew's 8th grade graduation and my father lost control of the car and that's all it took. As mentioned my mom didn't survivor the accident but my father did. He is getting better, after an operation on his right ankle and left knee. He has two screws in his ankle and 15 screws and two plates in his knee. I am guessing the emotional healing is going to be harder than the physical. Maybe in a future post I will go into more details. But right now the pain of losing my mom is too great to continue to write about.<br /><br /><br />As of Monday July 5th <a href="http://www.ingnycmarathon.org/">ING NYC Marathon</a> training has begun. I am going to use the <a href="http://www.halhigdon.com/marathon/novices2.htm">Hal Higdon Novice 2 training plan</a>. I used this plan last year for the Marine Corps Marathon. Well I said I used it but I really didn't follow as well as I should of. I choose to go with this plan as opposed to the <a href="http://www.halhigdon.com/marathon/inter1.html">intermediate 1 plan</a> because I am really enjoying cycling and want to get in at least two days a week. I will do a weekly post of my scheduled workouts and actual workouts.<br /><br />I have competed in 2 sprint tri's this year. Only goal was to finish and I succeeded in that. I may try to squeeze one or two more tri's in this year but with the marathon training it will be hard.<br /><br />Weight - Well since this blog started a few years back as a weight loss blog I guess I should update that. I ran the marathon last year at about 255 pounds. Then I started this year at 270 pounds. I am currently around 257 pounds, been as low as 251 a few weeks ago. I am going to try and run the marathon this year at around 225 or lighter. There is no reason I can't get down to that. I have been there before and I can get there again.<br /><br />That's all for now.Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com4tag:blogger.com,1999:blog-425110150860008526.post-10379023017288786152009-10-26T12:08:00.003-04:002009-10-26T13:20:33.681-04:00What I learned training for and finishing my first marathon.I am still working on a full race report but wanted to share this post.<br /><br />In no particular order.<br /><br />• I couldn’t have done the training if not for a very supportive wife. <br />• I couldn’t have done the training if not for a great running partner (Lou). <br />• The half marathon may be the perfect running distance.<br />• I will do more marathons and get better at it.<br />• Don’t forget to put vaseline on your nipples. Ouch.<br />• Running a marathon at 6 feet tall 255 pounds is not ideal.<br />• Especially when I went from 330 pounds to 217 pounds over the last few years.<br />• Marathon training alone will not cause weight loss. <br />• The plan that got me to lose the weight in the first place still holds true – Diet AND Exercise. Calories in vs. Calories out. It is that simple.<br />• The half marathon may be the perfect running distance.<br />• Avoiding hill training is NOT a good idea.<br />• Avoiding speed training is NOT a good idea.<br />• Walking about 6 miles with the family the day before a marathon is NOT a good idea.<br />• Don’t try anything new on race day. I have been told/read this over 100 times and I didn’t listen.<br />• I never felt like I wouldn’t finish the race.<br />• I never had thoughts it would be my last marathon. Even after crossing the finish line.<br />• The half marathon may be the perfect running distance.<br />• Thinking I didn’t need to take in electrolytes was a bad idea.<br />• I thought I handled the mental aspect OK. But there is plenty of room for improvement. <br />• HTFU.<br />• It was a great experience running this race with Lou. <br />• Lou could have ran under 5 hours but stuck with me the whole way. <br />• I look forward to training with and running with him in many more races. <br />• If I can do this so can YOU. <br />• It’s not easy but it is worth the sacrifice.<br />• I have great supportive friends and family. <br />• And I thought of you all throughout the day.<br />• The half marathon may be the perfect running distance.<br />• Having my name on my shirt was great.<br />• Marine Corps Marathon is a great marathon. I highly recommend it.<br />• Follow your marathon training plan as best you can.<br />• Regardless of what time you finish, as long as you finish you are a marathoner in my mind.<br />• My GPS had the course at 26.6 miles and Lou's GPS had 26.75 miles.<br />• Lou did make more pit stops to the woods then I did.<br />• Did I mention that the half marathon may be the perfect running distance?<br />• I have muscle pains in my legs today.<br />• It hurts SO good.Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com23tag:blogger.com,1999:blog-425110150860008526.post-87116381077564163252009-10-04T07:07:00.009-04:002009-10-04T10:30:45.400-04:00The 20 miler Run/Bike/Run version<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://www.fargonegreetings.com/images/P/RUN%20023%20Hitting%20the%20Wall.jpg"><img style="cursor: pointer; width: 301px; height: 415px;" src="http://www.fargonegreetings.com/images/P/RUN%20023%20Hitting%20the%20Wall.jpg" alt="" border="0" /></a><br /><span style="font-size:180%;"><span style="font-style: italic;">I am not discouraged, because every wrong attempt discarded is another step forward. Thomas A. Edison<br /><br /><br /><br /></span><span style="font-size:100%;">So yesterdays 20 miler didn't go as planned. Lou and I meet at our normal spot at our normal time. What I didn't do so normal is what I think did me in at about mile 10. As I was driving to meet Lou I stopped at Dunkin Donuts and got 2 plain bagels and proceeded to devour them in about 5 minutes. The run was starting just 10 minutes later. We started out fine, the first 6 miles went as planned, then the miles started slowing. Slow would have been fine but then around mile 10 I was starting to bonk (I assume it was a bonk - never happened).<br /><br />Our long runs have been we run about 12 miles and end up at my house to refuel. Then head back to our cars which are parked about 6.5 miles from my house. Yesterdays plan was to be at my house at 13.5 miles so we could refuel and just head back to the cars (no loops to make sure we get the miles in). But I told Lou I was not feeling good so maybe we should get to my house earlier and see how I feel for the rest of the run. Told Lou to go ahead and we would meet at my house. He got to my house with 11.2 miles done and I was at 10.8 done.<br /><br />At this point I knew if I continued with the run it would be a run walk for me. Now I wouldn't mind but Lou just got a transfer and is now doing <a href="http://www.marinemarathon.com/page11.aspx">MCM</a> with me so I didn't think it was fair to him. So I decided at that point I was going to just jump on my mountain bike and ride with him until he finished. We did this for the next 3-4 miles. Now I start to feel better and I can see he is starting to slow and the expression on his face told me he was in trouble. At this point we are on the bike path that goes through my town Williamstown NJ. So I decide I was going to drop the bike in the woods (hope that it was still there when I came back for it later). Found a spot, dropped the bike, and started running again with Lou. I felt great at this point but he was hurting. Lou had some oral surgery on Thursday so his diet and hydration was not the best the few days leading up to the run.<br /><br />So for the next 5-6 miles we did some run/walking to get this run over with. Bottom line we didn't have a successful 20 miler. The reason I am not too worried is we had a great 19 miler two weeks ago. So the plan calls for 12 next weekend, 8 miles the next weekend and then the <a href="http://www.marinemarathon.com/page11.aspx">MCM</a>. But I am either going to attempt 20 again this Saturday with Lou (not sure he wants to do it), or jump into the LBI 18 miler on Sunday without Lou.<br /><br />So I guess I have officially un-retired from blogging.</span><span style="font-style: italic;"><br /></span><span style="font-style: italic;"></span></span>Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com6tag:blogger.com,1999:blog-425110150860008526.post-32813850443698384362009-06-16T13:14:00.003-04:002009-06-16T13:27:48.555-04:00I think this blog has run its course.<a href="http://images.despair.com/products/demotivators/giveup.jpg"><img style="WIDTH: 300px; HEIGHT: 430px; CURSOR: hand" border="0" alt="" src="http://images.despair.com/products/demotivators/giveup.jpg" /></a><br /><div></div><br />Not really sure if I will resume blogging or not. Started this blog to document training and share my life altering <span id="SPELLING_ERROR_0" class="blsp-spelling-corrected">experience</span> (weight loss and being active). Would love to think that I have inspired a person or two to change their life but honestly this blog has not been real inspiring in a long, long time (if ever at all). <br /><br />I will take a few days to figure out what I want to do but the once a month post really is not doing myself or anyone else for that matter any good. I can be found on twitter and <span id="SPELLING_ERROR_1" class="blsp-spelling-error">facebook</span>. I think I liked the fact that when I started this blog no one knew me. Now I feel like I have to be more <span id="SPELLING_ERROR_2" class="blsp-spelling-corrected">careful</span> of what I say to not offend others (family and friends). And my wife took a new position in Sept. as an administrator in a local school district so I have to be mindful of what I write about her as well.<br /><br />I for sure will continue to follow all the blogs I currently follow (and add new ones). I don't comment that much any more but I do read them.Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com13tag:blogger.com,1999:blog-425110150860008526.post-74237948909063175882009-05-14T22:46:00.004-04:002009-05-14T22:53:43.830-04:005/14/2009 Food Diary<table str="" style="border-collapse: collapse; width: 433pt;" width="579" border="0" cellpadding="0" cellspacing="0"><col style="width: 185pt;" width="247"> <col style="width: 62pt;" span="4" width="83"> <tbody><tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt; width: 185pt; font-weight: bold;" width="247" height="17"> <div style="margin-right: 10px;">Total Calories: 1596 kcal</div></td> <td class="xl23" style="width: 62pt;" width="83"><br /></td> <td class="xl23" style="width: 62pt;" width="83"><br /></td> <td class="xl23" style="width: 62pt;" width="83"><br /></td> <td class="xl23" style="width: 62pt;" width="83"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt;" height="17"><br /></td> <!-- --> <td style="font-weight: bold;" class="xl23">Fat(g)</td> <td style="font-weight: bold;" class="xl23">Carbs(g)</td> <td style="font-weight: bold;" class="xl23">Prot(g)</td> <td style="font-weight: bold;" class="xl23">KCals</td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt;" height="17"><br /></td> <td class="xl23" num="">35.47</td> <td class="xl23" num="">239.29</td> <td class="xl23" num="">86.9</td> <td class="xl23" num="">1596</td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt;" height="17"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt;" height="17"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt; padding-bottom: 2px; padding-top: 2px; font-weight: bold;" height="17"> <div style="margin-right: 10px;">Breakfast</div></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt;" height="17"> <br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt;" str="110 g Egg White " height="17">110 g Egg White<span style=""> </span></td> <td class="xl23" num="">0.19</td> <td class="xl23" num="">0.8</td> <td class="xl23" num="">11.99</td> <td class="xl23" num="">57</td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt;" str="28 g weight watchers cheese " height="17">28 g weight watchers cheese<span style=""> </span></td> <td class="xl23" num="">8.39</td> <td class="xl23" num="">0.54</td> <td class="xl23" num="">6.62</td> <td class="xl23" num="">104</td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt;" str="1 serving weight watchers rye " height="17">1 serving weight watchers rye<span style=""> </span></td> <td class="xl23" num="">1.5</td> <td class="xl23" num="">19</td> <td class="xl23" num="">5</td> <td class="xl23" num="">90</td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt;" height="17"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt;" height="17"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt; padding-bottom: 2px; padding-top: 2px; font-weight: bold;" height="17"> <div style="margin-right: 10px;">Lunch</div></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt;" height="17"> <br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt;" str="Cafe Steamers Sesame Chicken " height="17">Cafe Steamers Sesame Chicken<span style=""> </span></td> <td class="xl23">6.00</td> <td class="xl23">50.00</td> <td class="xl23">17.00</td> <td class="xl23">330</td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt;" height="17"> <br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt;" height="17"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt; padding-bottom: 2px; padding-top: 2px; font-weight: bold;" height="17"> <div style="margin-right: 10px;">Dinner</div></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt;" height="17"> <br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt;" str="3 FF Sweet Onion Sauce " height="17">3 FF Sweet Onion Sauce<span style=""> </span></td> <td class="xl23">-</td> <td class="xl23">27.00</td> <td class="xl23">-</td> <td class="xl23">120</td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt;" str="1 serving Footlong Roast Beef " height="17">1 serving Footlong Roast Beef<span style=""> </span></td> <td class="xl23">10.00</td> <td class="xl23">90.00</td> <td class="xl23">38.00</td> <td class="xl23">580</td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt;" height="17"> <br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt;" height="17"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt; padding-bottom: 2px; padding-top: 2px; font-weight: bold;" height="17"> <div style="margin-right: 10px;">Other</div></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt;" height="17"> <br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt;" height="17">1 Uncrustables<span style=""> </span>10am</td> <td class="xl23">9.00</td> <td class="xl23">25.00</td> <td class="xl23">7.00</td> <td class="xl23">210 </td> </tr> <tr style="height: 12.75pt;" height="17"> <td class="xl24" style="height: 12.75pt;" str="1 medium banana 8:45 pm " height="17">1 medium banana<span style=""> </span>8:45 pm<span style=""> </span></td> <td class="xl23">0.39</td> <td class="xl23">26.95</td> <td class="xl23">1.29</td> <td class="xl23">105</td> </tr> </tbody></table><br /><br />Workout was 3 mile run on treadmill at 9pm.. Was not feeling it tonight. Not sure if it is the major calorie cut or just too late to start running. I was not tracking before this week but I was eating between 2500 - 3500 (bad calories, cookies and such).Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com4tag:blogger.com,1999:blog-425110150860008526.post-83104347900794625462009-05-14T06:06:00.002-04:002009-05-14T06:10:16.460-04:005/13/2009 Food Diary<table str="" style="border-collapse: collapse; width: 409pt;" width="542" border="0" cellpadding="0" cellspacing="0"><col style="width: 245pt;" width="326"> <col style="width: 41pt;" span="4" width="54"> <tbody><tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt; width: 245pt; font-weight: bold;" width="326" height="17"> <div style="margin-right: 10px;">Total Calories: 1570 kcal</div></td> <!-- --> <td class="xl23" style="width: 41pt;" width="54">Fat(g)</td> <td class="xl23" style="width: 41pt;" width="54">Carbs(g)</td> <td class="xl23" style="width: 41pt;" width="54">Prot(g)</td> <td class="xl23" style="width: 41pt;" width="54">KCals</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17"><br /></td> <td class="xl23" num="">36.43</td> <td class="xl23" num="">224.71</td> <td class="xl23" num="">103.53</td> <td class="xl23" num="">1570</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt; padding-bottom: 2px; padding-top: 2px; font-weight: bold;" height="17"> <div style="margin-right: 10px;">Breakfast</div></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17"> <br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" str=" 1 serving kashi go lean crunch " height="17"> 1 serving kashi go lean crunch<span style=""> </span></td> <td class="xl23" num="">3</td> <td class="xl23" num="">37</td> <td class="xl23" num="">9</td> <td class="xl23" num="">190</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" str=" 1/2 cup milk 2% " height="17"> 1/2 cup milk 2%<span style=""> </span></td> <td class="xl23" num="">2.4</td> <td class="xl23" num="">5.71</td> <td class="xl23" num="">4.03</td> <td class="xl23" num="">61</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" str=" 1 small box raisins " height="17"> 1 small box raisins<span style=""> </span></td> <td class="xl23" num="">0.2</td> <td class="xl23" num="">34.05</td> <td class="xl23" num="">1.32</td> <td class="xl23" num="">129</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt; padding-bottom: 2px; padding-top: 2px; font-weight: bold;" height="17"> <div style="margin-right: 10px;">Lunch</div></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17"> <br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" str=" 1 serving Cafe Steamers chicken red pepper " height="17"> 1 serving Cafe Steamers chicken red pepper<span style=""> </span></td> <td class="xl23">5.00</td> <td class="xl23">30.00</td> <td class="xl23">20.00</td> <td class="xl23">250</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17"> <br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt; padding-bottom: 2px; padding-top: 2px; font-weight: bold;" height="17"> <div style="margin-right: 10px;">Dinner</div></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17"> <br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" str=" 5 oz , boneless, cooked Chicken Breast " height="17"> 5 oz , boneless, cooked Chicken Breast<span style=""> </span></td> <td class="xl23">10.94</td> <td class="xl23">-</td> <td class="xl23">41.89</td> <td class="xl23">276</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" str=" 1 serving Rotini Pasta " height="17"> 1 serving Rotini Pasta<span style=""> </span></td> <td class="xl23">1.00</td> <td class="xl23">42.00</td> <td class="xl23">7.00</td> <td class="xl23">200</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" str=" 2 servings Simply Steam Garden Vegetable Medley " height="17"> 2 servings Simply Steam Garden Vegetable Medley<span style=""> </span></td> <td class="xl23">1.00</td> <td class="xl23">22.00</td> <td class="xl23">4.00</td> <td class="xl23">100</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17"> <br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt; padding-bottom: 2px; padding-top: 2px; font-weight: bold;" height="17"> <div style="margin-right: 10px;">Other</div></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17"> <br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17"> 1 medium Bananas<span style=""> </span>4pm</td> <td class="xl23">0.39</td> <td class="xl23">26.95</td> <td class="xl23">1.29</td> <td class="xl23">105</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17"> <br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17"> 1 serving Peanut Butter<span style=""> </span>9:30pm after walk</td> <td class="xl23">11.00</td> <td class="xl23">8.00</td> <td class="xl23">10.00</td> <td class="xl23">169</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17"> <br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17"> 1 serving weight watchers rye<span style=""> </span>9:30pm after walk</td> <td class="xl23">1.50</td> <td class="xl23">19.00</td> <td class="xl23">5.00</td> <td class="xl23">90 </td> </tr> </tbody></table><br /><br /><br />As far as exercise for yesterday. I walked on the treadmill for one hour. I did this with the treadmill set to a 7% incline and covered 3.25 miles.Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com3tag:blogger.com,1999:blog-425110150860008526.post-55446639220694276272009-05-13T13:14:00.004-04:002009-05-13T15:35:36.623-04:00My Biggest Loser Finale RecapMy Biggest Loser Finale Thoughts. I will try to be quick and to the point.<br /><br />I was really looking forward to this seasons finale. More so then any of the other seasons. <br /><br />Knowing this was going to be a 3 hour episode with MANY commercials I chose to utilize the DVR. I ran on my treadmill until about 9pm. Took a quick shower and started watching at about 9:15. This worked out great going through the commercials and I will admit I didn’t watch the stuff about the last contestant for the next season (shot me). While you are at it you can shot me for fast forwarding through the Pounds for Pounds segment.<br /><br />Mike and Ron came out and Mike was voted America’s choice to be in the top 3 joining Helen and Tara. So Ron will be competing for the $100K. The eliminated contestants then came out to compete for $100,000.<br /><br />The first group trying for $100K was Jerry, Estella, Nicole, and Damien. They all put up great numbers. I personally thought Jerry, and Estella looked older than there real age. However they are much healthier now. Nicole looked incredible, Damien is well on his way, and hopefully he will continue his weight loss.<br /><br />Next up was Carla, Joelle, Filipe and Sione. Again they all looked great (from where they were). The ladies have some work to do still. The guys put up some great numbers, I hope their “culture” (their word not mine) doesn’t bring them back to where they were.<br /><br />To be honest I am very fuzzy as to the order of the next 11 people to get on the scale. Ron was last that I do remember. But quickly on the 11 (in reverse order of % of weight loss).<br /><br />· David – What can you say he is obviously not into it.<br />· Aubrey – Probably doing the best she can with her work load. I am not a big fan of the no time excuse but with 5 kids it must be hard. Not sure how much support he gets from her husband.<br />· Laura – I actually thought she looked better than the scale said she did.<br />· Daniel – Love this kid. I hope he continues to do well. Lost 142 pounds so far and is going in the right direction.<br />· Blaine – Looked good, fellow Clydesdale runner and triathlete. Sounds like he and his cousin are working hard.<br />· Cathy – To be honest nothing stood out to me.<br />· Shannon – See Cathy notes.<br />· Mandi – Is doing a great job. Hopefully she can inspire her sister and other family members.<br />· Dane – See Blaine notes.<br />· Ron – Lost a ton of weight (192 pounds) but it was not enough to over take Jerry for the 100K.<br />· Kristin – Is doing a phenomenal job but I really didn’t care for her choice of outfit and hair. Lost to Jerry by 6 pounds.<br /><br />And now for the BIG 3. No pun intended (ok pun intended).<br /><br />They all looked incredible. But although I was hoping Tara would win, I knew when I saw the 3 that Helen would win. You can just tell that she worked her ass off. I am sure the other 2 worked out like crazy also but Helen just look amazingly fit. I can't recall from past seasons what the top 3 contestants lost percentage wise but these 3 seemed to be very high. Helen lost 54.47% of her body weight, followed by Mike at 53.35% and Tara 52.72% (slacker). I wouldn't be surprised if Helen put on 10 pounds from last night just from drinking water over the last few hours.<br /><br />All and all I really enjoyed the show. I find it very inspirational and I hope it inspires me to re-lose about 30 pounds and then an additional 20 or so.<br /><br />The only problem with watching on DVR was that I had my lap top and was following past contestants and others from the East Coast on Twitter. Like passing an accident while driving I didn't want to look but I had to keep checking the Twitter updates. Even Ali was posting during commercial breaks. I think I ended about 15 minutes after the show ended. So it took me about 2 hours to watch the 3 hour finale.<br /><br /><a href="http://obrats.blogspot.com/2009/05/biggest-loser-final-numbers-spoiler.html">Here is my post with the final percentages of all the contestants.</a>Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com0tag:blogger.com,1999:blog-425110150860008526.post-63226117257211784752009-05-13T07:55:00.003-04:002009-05-13T09:11:39.655-04:00Yesterday's food journalNot sure how this will copy and paste, but I will try it. I am using <a href="http://www.fatsecret.com/">http://www.fatsecret.com/</a>. I found the application for my Blackberry and liked it so much I decided to also use the website. It is a free site and if you are looking to track your food and exercise it looks like a great site so far.<br /><br /><br /><br />This was from 5/12/2009<br /><br /><table style="WIDTH: 448pt; BORDER-COLLAPSE: collapse" cellspacing="0" cellpadding="0" width="597" border="0" str=""><colgroup><col style="WIDTH: 256pt" width="341"><col style="WIDTH: 48pt" span="4" width="64"><tbody><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="WIDTH: 256pt; HEIGHT: 12.75pt" width="341" height="17"><div style="MARGIN-RIGHT: 10px"><div>Total Calories: 1501</div></div></td><td class="xl24" style="WIDTH: 48pt" width="64"><br /></td><td class="xl24" style="WIDTH: 48pt" width="64"><br /></td><td class="xl24" style="WIDTH: 48pt" width="64"><br /></td><td class="xl24" style="WIDTH: 48pt" width="64"><br /></td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17"><br /></td><td class="xl24"><br /></td><td class="xl24"><br /></td><td class="xl24"><br /></td><td class="xl24"><br /></td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17"><br /></td><!-- --><td class="xl24">Fat(g)</td><td class="xl24">Carbs(g)</td><td class="xl24">Prot(g)</td><td class="xl24">KCals</td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17">Daily Totals</td><td class="xl24" num="">38.93</td><td class="xl24" num="">208.71</td><td class="xl24" num="">93.53</td><td class="xl24" num="">1501</td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="PADDING-BOTTOM: 2px; PADDING-TOP: 2px; HEIGHT: 12.75pt" height="17"><br />Breakfast</td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17" str=" 1 serving kashi go lean crunch ">1 serving kashi go lean crunch<span style="font-size:+0;"> </span></td><td class="xl26" num="3"><span style="font-size:+0;"></span>3.00 </td><td class="xl26" num="37"><span style="font-size:+0;"></span>37.00 </td><td class="xl26" num="9"><span style="font-size:+0;"></span>9.00 </td><td class="xl26" num="190"><span style="font-size:+0;"></span>190.00 </td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17"><br /></td><td class="xl26"><br /></td><td class="xl26"><br /></td><td class="xl26"><br /></td><td class="xl26"><br /></td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17" str=" 1/2 cup milk 2% ">1/2 cup milk 2%<span style="font-size:+0;"> </span></td><td class="xl26" num="2.4"><span style="font-size:+0;"></span>2.40 </td><td class="xl26" num="5.71"><span style="font-size:+0;"></span>5.71 </td><td class="xl26" num="4.03"><span style="font-size:+0;"></span>4.03 </td><td class="xl26" num="61"><span style="font-size:+0;"></span>61.00 </td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17"><br /></td><td class="xl26"><br /></td><td class="xl26"><br /></td><td class="xl26"><br /></td><td class="xl26"><br /></td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17" str=" 1 small box raisins ">1 small box raisins<span style="font-size:+0;"> </span></td><td class="xl26" num="0.2"><span style="font-size:+0;"></span>0.20 </td><td class="xl26" num="34.05"><span style="font-size:+0;"></span>34.05 </td><td class="xl26" num="1.32"><span style="font-size:+0;"></span>1.32 </td><td class="xl26" num="129"><span style="font-size:+0;"></span>129.00 </td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="PADDING-BOTTOM: 2px; PADDING-TOP: 2px; HEIGHT: 12.75pt" height="17">Lunch</td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17" str=" 1 serving cafe steamers chicken ">1 serving cafe steamers chicken<span style="font-size:+0;"> </span></td><td class="xl25">5.00</td><td class="xl25">30.00</td><td class="xl25">20.00</td><td class="xl25">250</td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="PADDING-BOTTOM: 2px; PADDING-TOP: 2px; HEIGHT: 12.75pt" height="17">Dinner</td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17" str=" 5 oz boneless, cooked Chicken Breast ">5 oz boneless, cooked Chicken Breast<span style="font-size:+0;"> </span></td><td class="xl25">10.94</td><td class="xl25">-</td><td class="xl25">41.89</td><td class="xl25">276</td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17" str=" 1 serving Rotini Pasta ">1 serving Rotini Pasta<span style="font-size:+0;"> </span></td><td class="xl25">1.00</td><td class="xl25">42.00</td><td class="xl25">7.00</td><td class="xl25">200</td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="PADDING-BOTTOM: 2px; PADDING-TOP: 2px; HEIGHT: 12.75pt" height="17">Snacks / Other</td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17" str=" 1 medium Bananas ">1 medium Bananas<span style="font-size:+0;"> </span></td><td class="xl25">0.39</td><td class="xl25">26.95</td><td class="xl25">1.29</td><td class="xl25">105</td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17" str=" 1 serving life savers ">1 serving life savers<span style="font-size:+0;"> </span></td><td class="xl25">-</td><td class="xl25">15.00</td><td class="xl25">-</td><td class="xl25">60</td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17" str=" 1 serving Lightly Salted Dry Roasted Peanuts ">1 serving Lightly Salted Dry Roasted Peanuts<span style="font-size:+0;"> </span></td><td class="xl25">14.00</td><td class="xl25">5.00</td><td class="xl25">7.00</td><td class="xl25">160</td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td><td class="xl25"><br /></td></tr><tr style="HEIGHT: 12.75pt" height="17"><td class="xl24" style="HEIGHT: 12.75pt" height="17" str=" 1 serving Sugar Free Creme Brulee Rice Pudding ">1 serving Sugar Free Creme Brulee Rice Pudding<span style="font-size:+0;"> </span></td><td class="xl25">2.00</td><td class="xl25">13.00</td><td class="xl25">2.00</td><td class="xl25">70</td></tr></tbody></table><br /><br />On the exercise side I ran 4 miles on the treadmill last night.Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com1tag:blogger.com,1999:blog-425110150860008526.post-47752584563121666212009-05-12T23:19:00.001-04:002009-05-12T23:21:17.923-04:00Biggest Loser Final Numbers - Spoiler Alert<table str="" style="border-collapse: collapse; width: 250pt;" width="333" border="0" cellpadding="0" cellspacing="0"><col style="width: 48pt;" span="4" width="64"> <col style="width: 58pt;" width="77"> <tbody><tr style="height: 38.25pt;" height="51"> <td style="height: 38.25pt; width: 48pt;" width="64" height="51"><br /></td> <td class="xl22" style="width: 48pt;" width="64">Starting Weight</td> <td class="xl22" style="width: 48pt;" width="64">Ending Weight</td> <td class="xl22" style="width: 48pt;" width="64">Weight Loss</td> <td class="xl22" style="width: 58pt;" width="77">Percent Weight Loss</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17"><br /></td> <td><br /></td> <td><br /></td> <td><br /></td> <td><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Helen</td> <td class="xl23" num="">257</td> <td class="xl23" num="">117</td> <td class="xl23" num="" fmla="=B3-C3">140</td> <td class="xl24" num="0.54474708171206221" fmla="=D3/B3">54.47%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Mike</td> <td class="xl23" num="">388</td> <td class="xl23" num="">181</td> <td class="xl23" num="" fmla="=B4-C4">207</td> <td class="xl24" num="0.53350515463917525" fmla="=D4/B4">53.35%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Tara</td> <td class="xl23" num="">294</td> <td class="xl23" num="">139</td> <td class="xl23" num="" fmla="=B5-C5">155</td> <td class="xl24" num="0.52721088435374153" fmla="=D5/B5">52.72%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl24"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl24"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl23"><br /></td> <td class="xl24"><br /></td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Jerry</td> <td class="xl23" num="">369</td> <td class="xl23" num="">192</td> <td class="xl23" num="" fmla="=B9-C9">177</td> <td class="xl24" num="0.47967479674796748" fmla="=D9/B9">47.97%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Kristin</td> <td class="xl23" num="">360</td> <td class="xl23" num="">193</td> <td class="xl23" num="" fmla="=B10-C10">167</td> <td class="xl24" num="0.46388888888888891" fmla="=D10/B10">46.39%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Nicole</td> <td class="xl23" num="">269</td> <td class="xl23" num="">146</td> <td class="xl23" num="" fmla="=B11-C11">123</td> <td class="xl24" num="0.45724907063197023" fmla="=D11/B11">45.72%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Ron</td> <td class="xl23" num="">430</td> <td class="xl23" num="">238</td> <td class="xl23" num="" fmla="=B12-C12">192</td> <td class="xl24" num="0.44651162790697674" fmla="=D12/B12">44.65%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Sione</td> <td class="xl23" num="">372</td> <td class="xl23" num="">226</td> <td class="xl23" num="" fmla="=B13-C13">146</td> <td class="xl24" num="0.39247311827956988" fmla="=D13/B13">39.25%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Dane</td> <td class="xl23" num="">412</td> <td class="xl23" num="">258</td> <td class="xl23" num="" fmla="=B14-C14">154</td> <td class="xl24" num="0.37378640776699029" fmla="=D14/B14">37.38%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Filipe</td> <td class="xl23" num="">364</td> <td class="xl23" num="">229</td> <td class="xl23" num="" fmla="=B15-C15">135</td> <td class="xl24" num="0.37087912087912089" fmla="=D15/B15">37.09%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Damien</td> <td class="xl23" num="">381</td> <td class="xl23" num="">245</td> <td class="xl23" num="" fmla="=B16-C16">136</td> <td class="xl24" num="0.35695538057742782" fmla="=D16/B16">35.70%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Mandi</td> <td class="xl23" num="">263</td> <td class="xl23" num="">171</td> <td class="xl23" num="" fmla="=B17-C17">92</td> <td class="xl24" num="0.34980988593155893" fmla="=D17/B17">34.98%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Estella</td> <td class="xl23" num="">242</td> <td class="xl23" num="">159</td> <td class="xl23" num="" fmla="=B18-C18">83</td> <td class="xl24" num="0.34297520661157027" fmla="=D18/B18">34.30%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Carla</td> <td class="xl23" num="">379</td> <td class="xl23" num="">251</td> <td class="xl23" num="" fmla="=B19-C19">128</td> <td class="xl24" num="0.33773087071240104" fmla="=D19/B19">33.77%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Shanon</td> <td class="xl23" num="">283</td> <td class="xl23" num="">191</td> <td class="xl23" num="" fmla="=B20-C20">92</td> <td class="xl24" num="0.32508833922261482" fmla="=D20/B20">32.51%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Cathy</td> <td class="xl23" num="">293</td> <td class="xl23" num="">198</td> <td class="xl23" num="" fmla="=B21-C21">95</td> <td class="xl24" num="0.32423208191126279" fmla="=D21/B21">32.42%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Blaine</td> <td class="xl23" num="">365</td> <td class="xl23" num="">249</td> <td class="xl23" num="" fmla="=B22-C22">116</td> <td class="xl24" num="0.31780821917808222" fmla="=D22/B22">31.78%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Daniel</td> <td class="xl23" num="">454</td> <td class="xl23" num="">312</td> <td class="xl23" num="" fmla="=B23-C23">142</td> <td class="xl24" num="0.31277533039647576" fmla="=D23/B23">31.28%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Laura</td> <td class="xl23" num="">285</td> <td class="xl23" num="">199</td> <td class="xl23" num="" fmla="=B24-C24">86</td> <td class="xl24" num="0.30175438596491228" fmla="=D24/B24">30.18%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Joelle</td> <td class="xl23" num="">309</td> <td class="xl23" num="">229</td> <td class="xl23" num="" fmla="=B25-C25">80</td> <td class="xl24" num="0.25889967637540451" fmla="=D25/B25">25.89%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">Aubrey</td> <td class="xl23" num="">249</td> <td class="xl23" num="">194</td> <td class="xl23" num="" fmla="=B26-C26">55</td> <td class="xl24" num="0.22088353413654618" fmla="=D26/B26">22.09%</td> </tr> <tr style="height: 12.75pt;" height="17"> <td style="height: 12.75pt;" height="17">David</td> <td class="xl23" num="">393</td> <td class="xl23" num="">350</td> <td class="xl23" num="" fmla="=B27-C27">43</td> <td class="xl24" num="0.10941475826972011" fmla="=D27/B27">10.94%</td> </tr> </tbody></table>Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com4tag:blogger.com,1999:blog-425110150860008526.post-32851597459187132802009-05-12T13:48:00.001-04:002009-05-12T13:48:12.745-04:00Proud - Heather Small<div xmlns='http://www.w3.org/1999/xhtml'><p><object height='350' width='425'><param value='http://youtube.com/v/-ytvoRQk4Wg' name='movie'/><embed height='350' width='425' type='application/x-shockwave-flash' src='http://youtube.com/v/-ytvoRQk4Wg'/></object></p><p>Biggest Loser final tonight.</p></div>Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com0tag:blogger.com,1999:blog-425110150860008526.post-24509179056630034892009-05-05T22:09:00.002-04:002009-05-05T22:11:21.279-04:00My 3rd leg of the American Odyssey Relay.<table width="420" border="0" cellpadding="0" cellspacing="0"><tbody><tr><td><br />Finally getting to my 3rd leg of the AOR. So this leg came after a night of about a half hour of sleep. I woke up feeling like shit. Thought I was going to puke and actually thought if I did I would feel better. I didn't.<br /><br />So my leg called for 6.5 miles on the C&O canal. Very flat and shaded. I started off good running the first 11 minutes or so. Then I went to run 5 minutes and walk 1 minute. Then I quickly went to 1 minute run and 1 minute walk. I was very happy to see that my leg turned out to be only 6.25.<br /><br /><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Activity</strong><div style="clear: both; float: left; text-align: center; padding-bottom: 6px; padding-left: 12px; padding-right: 12px;"><div style="text-align: left; font-size: 11px; line-height: 160%; width: 390px; clear: both; float: left; padding-top: 10px; padding-bottom: 10px; padding-left: 5px; margin-bottom: 6px;"><table style="width: 365px; font-size: 11px; text-align: left;" border="0" cellpadding="0" cellspacing="0"><tbody><tr width="20%" valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Route:</td><td width="30%"><strong>--</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Elev. Avg:</td><td width="30%"><strong>221 ft</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Location:</td><td width="30%"><strong>Point Of Rocks, MD</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Elev. Gain:</td><td width="30%"><strong>-13 ft</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Date:</td><td width="30%"><strong>04/25/09</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Up/Downhill:</td><td width="30%"><strong> [+101/-114]</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Time:</td><td width="30%"><strong>10:43 AM</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Difficulty:</td><td width="30%"><strong>2.5 / 5.0</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" colspan="4"> </td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Weather:</td><td colspan="3"><strong>Fair</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%"> </td><td colspan="3"><strong>88 F temp; 31% humidity</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%"> </td><td colspan="3"><strong>86 F heat index; winds W 3</strong></td></tr></tbody></table></div></div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Performance</strong><div style="clear: both; float: left; text-align: center; padding-bottom: 6px; padding-left: 12px; padding-right: 12px;"><div style="text-align: left; font-size: 11px; line-height: 160%; width: 390px; clear: both; float: left; padding-top: 10px; padding-bottom: 10px; padding-left: 5px; margin-bottom: 6px;"><table style="width: 365px; font-size: 11px; text-align: left;" border="0" cellpadding="0" cellspacing="0"><tbody><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Distance:</td><td width="30%"><strong> 6.26 miles</strong></td><td style="text-align: right; padding-right: 5px;" rowspan="2" width="20%"><br /></td><td rowspan="2" width="30%"><strong></strong><br /></td></tr><br /><tr valign="top"><td style="text-align: right; padding-right: 5px;">Time:</td><td><strong>1:16:52</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Speed:</td><td><strong>4.9 mph</strong></td><td style="text-align: right; padding-right: 5px;"><br /></td><td><strong></strong><br /></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Pace:</td><td><strong>12' 17 /mi</strong></td><td style="text-align: right; padding-right: 5px;"><br /></td><td><strong></strong><br /></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Calories:</td><td><strong>1120</strong></td><td style="text-align: right; padding-right: 5px;"><br /></td><td><strong></strong><br /></td></tr></tbody></table></div></div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Map</strong><img src="http://bimactive.com/ba/ui/map_get.php?hasPlotPath=1&mapH=420&mapV=420&datasetID=437668&mapType=street" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Elevation (ft)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=307159&chartH=420&chartV=135&datasetID=437668&chartType=default_chart_route&units=1" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Pace (min/mile)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=307159&chartH=420&chartV=135&datasetID=437668&chartType=default_chart_activity&units=1" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Splits</strong><table style="border-top: 1px solid; border-left: 1px solid; width: 420px;" border="0" cellpadding="0" cellspacing="0"><tbody><tr><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" rowspan="2">Mile</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" colspan="2">Pace (min/mile)</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" colspan="2">Speed (mph)</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" rowspan="2">Elevation<br />Gain</th></tr><tr><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">actual</th><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">+/- avg</th><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">actual</th><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">+/- avg</th></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">10' 31</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-1' 46</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.7</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0.8</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">2</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 48</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0' 29</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0.2</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-10 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">3</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 47</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0' 30</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0.2</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">4</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">13' 00</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0' 43</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">4.6</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0.3</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-3 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">13' 02</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0' 45</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">4.6</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0.3</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+3 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">6</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">13' 20</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+1' 03</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">4.5</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0.4</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">end</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 23</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0' 54</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.3</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0.4</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-3 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; font-size: 10px; font-weight: bold; text-align: right; padding-right: 10px; padding-top: 3px; padding-bottom: 3px;" colspan="6">Versus average of 12' 17 min/mile</td></tr></tbody></table><br /></td></tr><tr><td><div style="font-size: 11px; text-align: center;"><p>Posted from <a target="_blank" href="http://bimactive.com/">bimactive.com</a></p></div></td></tr></tbody></table>Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com4tag:blogger.com,1999:blog-425110150860008526.post-22666220252975324572009-04-30T21:46:00.004-04:002009-04-30T22:28:49.787-04:00My 2nd leg at the AOR.<table width="420" border="0" cellpadding="0" cellspacing="0"><tbody><tr><td><br />This was the 2nd of 3 legs at AOR this past weekend.<br /><br />As the saying goes, a picture says a thousand words. Well just take a look at the info below.<br /><br />In bullets<br />- Run started at 10:40 pm.<br />- I ran earlier in the day.<br />- I was up from 5 am (slept 4 hours that night). OK I am whining now.<br /><br />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.<br /><br /><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Activity</strong><div style="clear: both; float: left; text-align: center; padding-bottom: 6px; padding-left: 12px; padding-right: 12px;"><div style="text-align: left; font-size: 11px; line-height: 160%; width: 390px; clear: both; float: left; padding-top: 10px; padding-bottom: 10px; padding-left: 5px; margin-bottom: 6px;"><table style="width: 365px; font-size: 11px; text-align: left;" border="0" cellpadding="0" cellspacing="0"><tbody><tr width="20%" valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Route:</td><td width="30%"><strong>--</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Elev. Avg:</td><td width="30%"><strong>607 ft</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Location:</td><td width="30%"><strong>Boonsboro, MD</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Elev. Gain:</td><td width="30%"><strong>-13 ft</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Date:</td><td width="30%"><strong>04/24/09</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Up/Downhill:</td><td width="30%"><strong> [+541/-554]</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Time:</td><td width="30%"><strong>10:42 PM</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Difficulty:</td><td width="30%"><strong>3.0 / 5.0</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" colspan="4"><br /></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Weather:</td><td colspan="3"><strong>Fair</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%"><br /></td><td colspan="3"><strong>67 F temp; 48% humidity</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%"><br /></td><td colspan="3"><strong>67 F heat index; winds SE 6</strong></td></tr></tbody></table></div></div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Performance</strong><div style="clear: both; float: left; text-align: center; padding-bottom: 6px; padding-left: 12px; padding-right: 12px;"><div style="text-align: left; font-size: 11px; line-height: 160%; width: 390px; clear: both; float: left; padding-top: 10px; padding-bottom: 10px; padding-left: 5px; margin-bottom: 6px;"><table style="width: 365px; font-size: 11px; text-align: left;" border="0" cellpadding="0" cellspacing="0"><tbody><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Distance:</td><td width="30%"><strong> 6.33 miles</strong></td><td style="text-align: right; padding-right: 5px;" rowspan="2" width="20%"><br /></td><td rowspan="2" width="30%"><strong></strong><br /></td></tr><br /><tr valign="top"><td style="text-align: right; padding-right: 5px;">Time:</td><td><strong>1:14:02</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Speed:</td><td><strong>5.1 mph</strong></td><td style="text-align: right; padding-right: 5px;"><br /></td><td><strong></strong><br /></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Pace:</td><td><strong>11' 42 /mi</strong></td><td style="text-align: right; padding-right: 5px;"><br /></td><td><strong></strong><br /></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Calories:</td><td><strong>1180</strong></td><td style="text-align: right; padding-right: 5px;"><br /></td><td><strong></strong><br /></td></tr></tbody></table></div></div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Map</strong><img src="http://bimactive.com/ba/ui/map_get.php?hasPlotPath=1&mapH=420&mapV=420&datasetID=437669&mapType=street" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Elevation (ft)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=307160&chartH=420&chartV=135&datasetID=437669&chartType=default_chart_route&units=1" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Pace (min/mile)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=307160&chartH=420&chartV=135&datasetID=437669&chartType=default_chart_activity&units=1" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Splits</strong><table style="border-top: 1px solid; border-left: 1px solid; width: 420px;" border="0" cellpadding="0" cellspacing="0"><tbody><tr><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" rowspan="2">Mile</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" colspan="2">Pace (min/mile)</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" colspan="2">Speed (mph)</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" rowspan="2">Elevation<br />Gain</th></tr><tr><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">actual</th><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">+/- avg</th><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">actual</th><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">+/- avg</th></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">10' 28</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-1' 14</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.7</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0.6</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-49 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">2</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">10' 47</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0' 55</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.6</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0.4</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-30 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">3</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 45</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+0' 03</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-0.0</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+62 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">4</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">14' 15</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+2' 33</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">4.2</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0.9</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+213 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 52</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0' 10</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.0</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0.1</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-115 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">6</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">10' 56</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0' 46</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.5</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0.4</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-122 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">end</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 52</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0' 10</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.0</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0.1</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+29 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; font-size: 10px; font-weight: bold; text-align: right; padding-right: 10px; padding-top: 3px; padding-bottom: 3px;" colspan="6">Versus average of 11' 42 min/mile</td></tr></tbody></table><br /></td></tr><tr><td><div style="font-size: 11px; text-align: center;"><p>Posted from <a target="_blank" href="http://bimactive.com/">bimactive.com</a></p></div></td></tr></tbody></table>Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com3tag:blogger.com,1999:blog-425110150860008526.post-43732051457223964302009-04-26T22:38:00.003-04:002009-04-26T22:49:42.537-04:00My 1st leg of the American Odyssey Relay.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://www.americanodysseyrelay.com/civil_runners.jpg"><img style="cursor: pointer; width: 560px; height: 373px;" src="http://www.americanodysseyrelay.com/civil_runners.jpg" alt="" border="0" /></a><br /><br /><a href="http://www.americanodysseyrelay.com/">American Odyssey Relay Run and Adventure.</a><br /><br /><table width="420" border="0" cellpadding="0" cellspacing="0"><tbody><tr><td><br />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.<br /><br /><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Activity</strong><div style="clear: both; float: left; text-align: center; padding-bottom: 6px; padding-left: 12px; padding-right: 12px;"><div style="text-align: left; font-size: 11px; line-height: 160%; width: 390px; clear: both; float: left; padding-top: 10px; padding-bottom: 10px; padding-left: 5px; margin-bottom: 6px;"><table style="width: 365px; font-size: 11px; text-align: left;" border="0" cellpadding="0" cellspacing="0"><tbody><tr width="20%" valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Route:</td><td width="30%"><strong>--</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Elev. Avg:</td><td width="30%"><strong>639 ft</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Location:</td><td width="30%"><strong>Fairfield, PA</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Elev. Gain:</td><td width="30%"><strong>+13 ft</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Date:</td><td width="30%"><strong>04/24/09</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Up/Downhill:</td><td width="30%"><strong> [+226/-213]</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Time:</td><td width="30%"><strong>11:41 AM</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Difficulty:</td><td width="30%"><strong>2.4 / 5.0</strong></td></tr></tbody></table></div></div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Performance</strong><div style="clear: both; float: left; text-align: center; padding-bottom: 6px; padding-left: 12px; padding-right: 12px;"><div style="text-align: left; font-size: 11px; line-height: 160%; width: 390px; clear: both; float: left; padding-top: 10px; padding-bottom: 10px; padding-left: 5px; margin-bottom: 6px;"><table style="width: 365px; font-size: 11px; text-align: left;" border="0" cellpadding="0" cellspacing="0"><tbody><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Distance:</td><td width="30%"><strong> 4.62 miles</strong></td><td style="text-align: right; padding-right: 5px;" rowspan="2" width="20%"><br /></td><td rowspan="2" width="30%"><strong></strong><br /></td></tr><br /><tr valign="top"><td style="text-align: right; padding-right: 5px;">Time:</td><td><strong>0:50:05</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Speed:</td><td><strong>5.5 mph</strong></td><td style="text-align: right; padding-right: 5px;"><br /></td><td><strong></strong><br /></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Pace:</td><td><strong>10' 50 /mi</strong></td><td style="text-align: right; padding-right: 5px;"><br /></td><td><strong></strong><br /></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Calories:</td><td><strong>896</strong></td><td style="text-align: right; padding-right: 5px;"><br /></td><td><strong></strong><br /></td></tr></tbody></table></div></div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Notes</strong><div style="clear: both; float: left; text-align: center; padding-bottom: 6px; padding-left: 12px; padding-right: 12px;"><div style="text-align: left; font-size: 11px; line-height: 160%; width: 390px; clear: both; float: left; padding-top: 10px; padding-bottom: 10px; padding-left: 5px; margin-bottom: 6px;">My 1st. Leg of the AOR.</div></div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Map</strong><img src="http://bimactive.com/ba/ui/map_get.php?hasPlotPath=1&mapH=420&mapV=420&datasetID=437670&mapType=street" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Elevation (ft)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=307161&chartH=420&chartV=135&datasetID=437670&chartType=default_chart_route&units=1" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Pace (min/mile)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=307161&chartH=420&chartV=135&datasetID=437670&chartType=default_chart_activity&units=1" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Splits</strong><table style="border-top: 1px solid; border-left: 1px solid; width: 420px;" border="0" cellpadding="0" cellspacing="0"><tbody><tr><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" rowspan="2">Mile</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" colspan="2">Pace (min/mile)</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" colspan="2">Speed (mph)</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" rowspan="2">Elevation<br />Gain</th></tr><tr><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">actual</th><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">+/- avg</th><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">actual</th><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">+/- avg</th></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">9' 56</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0' 54</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">6.0</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0.5</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+66 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">2</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 16</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0' 26</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.3</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0.2</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+26 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">3</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 17</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0' 27</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.3</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0.2</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-30 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">4</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">10' 58</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0' 08</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.5</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0.1</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-42 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">end</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">10' 47</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-0' 03</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.6</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+0.0</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-7 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; font-size: 10px; font-weight: bold; text-align: right; padding-right: 10px; padding-top: 3px; padding-bottom: 3px;" colspan="6">Versus average of 10' 50 min/mile</td></tr></tbody></table><br /></td></tr><tr><td><div style="font-size: 11px; text-align: center;"><p>Posted from <a target="_blank" href="http://bimactive.com/">bimactive.com</a></p></div></td></tr></tbody></table>Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com6tag:blogger.com,1999:blog-425110150860008526.post-21924272892640429852009-04-19T18:19:00.000-04:002009-04-21T23:15:52.209-04:00LSD with Lou at Rowan University<table width="420" border="0" cellpadding="0" cellspacing="0"><tbody><tr><td><br />Test from bimactive. The blog link hasn't been working.<br /><br /><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Activity</strong><div style="clear: both; float: left; text-align: center; padding-bottom: 6px; padding-left: 12px; padding-right: 12px;"><div style="text-align: left; font-size: 11px; line-height: 160%; width: 390px; clear: both; float: left; padding-top: 10px; padding-bottom: 10px; padding-left: 5px; margin-bottom: 6px;"><table style="width: 365px; font-size: 11px; text-align: left;" border="0" cellpadding="0" cellspacing="0"><tbody><tr width="20%" valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Route:</td><td width="30%"><strong>--</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Elev. Avg:</td><td width="30%"><strong>129 ft</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Location:</td><td width="30%"><strong>Glassboro, NJ<br /></strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Elev. Gain:</td><td width="30%"><strong>-3 ft</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Date:</td><td width="30%"><strong>04/19/09</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Up/Downhill:</td><td width="30%"><strong> [+462/-465]</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Time:</td><td width="30%"><strong>08:23 AM</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Difficulty:</td><td width="30%"><strong>2.8 / 5.0</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" colspan="4"> </td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Weather:</td><td colspan="3"><strong>Overcast</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%"> </td><td colspan="3"><strong>59 F temp; 49% humidity</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%"> </td><td colspan="3"><strong>59 F heat index; winds E 10</strong></td></tr></tbody></table></div></div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Performance</strong><div style="clear: both; float: left; text-align: center; padding-bottom: 6px; padding-left: 12px; padding-right: 12px;"><div style="text-align: left; font-size: 11px; line-height: 160%; width: 390px; clear: both; float: left; padding-top: 10px; padding-bottom: 10px; padding-left: 5px; margin-bottom: 6px;"><table style="width: 365px; font-size: 11px; text-align: left;" border="0" cellpadding="0" cellspacing="0"><tbody><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Distance:</td><td width="30%"><strong> 6.84 miles</strong></td><td style="text-align: right; padding-right: 5px;" rowspan="2" width="20%"><br /></td><td rowspan="2" width="30%"><strong></strong><br /></td></tr><br /><tr valign="top"><td style="text-align: right; padding-right: 5px;">Time:</td><td><strong>1:23:09</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Speed:</td><td><strong>4.9 mph</strong></td><td style="text-align: right; padding-right: 5px;"><br /></td><td><strong></strong><br /></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Pace:</td><td><strong>12' 09 /mi</strong></td><td style="text-align: right; padding-right: 5px;">Heart Rate:</td><td><strong>142 bpm (Avg)</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Calories:</td><td><strong>1294</strong></td><td style="text-align: right; padding-right: 5px;"><br /></td><td><strong>156 bpm (Peak)</strong></td></tr></tbody></table></div></div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Notes</strong><div style="clear: both; float: left; text-align: center; padding-bottom: 6px; padding-left: 12px; padding-right: 12px;"><div style="text-align: left; font-size: 11px; line-height: 160%; width: 390px; clear: both; float: left; padding-top: 10px; padding-bottom: 10px; padding-left: 5px; margin-bottom: 6px;">LSD run with buddy Lou at Rowan University.</div></div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Map</strong><img src="http://bimactive.com/ba/ui/map_get.php?hasPlotPath=1&mapH=420&mapV=420&datasetID=434081&mapType=street" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Elevation (ft)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=304008&chartH=420&chartV=135&datasetID=434081&chartType=default_chart_route&units=1" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Pace (min/mile)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=304008&chartH=420&chartV=135&datasetID=434081&chartType=default_chart_activity&units=1" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Heart Rate (bpm)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=304008&chartH=420&chartV=135&datasetID=434081&chartType=heartrate_chart_activity&units=1" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Heart Rate Zones</strong><table style="border-top: 1px solid; border-left: 1px solid; width: 420px; margin-bottom: 15px;" border="0" cellpadding="0" cellspacing="0"><tbody><tr><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: center; padding-top: 5px; padding-bottom: 5px;">Zone</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: center; padding-top: 5px; padding-bottom: 5px;">Range<br />(bpm)</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: center; padding-top: 5px; padding-bottom: 5px;" colspan="2">Time<br />In Zone</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: center; padding-top: 5px; padding-bottom: 5px;">Distance<br />In Zone</th></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">Zone 5</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">163 - 181</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 00m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">0% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_red_0.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0.00 mi</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">Zone 4</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">145 - 163</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 49m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">58% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_orange_58.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">4.05 mi</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">Zone 3</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">127 - 145</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 35m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">42% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_yellow_42.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">2.97 mi</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">Zone 2</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">109 - 127</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 05m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">6% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_green_6.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0.41 mi</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">Zone 1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">91 - 109</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 00m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">0% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_blue_0.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0.03 mi</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">(none)</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">out of range</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 00m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">0% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_grey_0.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0.01 mi</td></tr></tbody></table><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Splits</strong><table style="border-top: 1px solid; border-left: 1px solid; width: 420px;" border="0" cellpadding="0" cellspacing="0"><tbody><tr><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" rowspan="2">Mile</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" colspan="2">Pace (min/mile)</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" colspan="2">Speed (mph)</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" rowspan="2">Heart<br />Rate</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" rowspan="2">Elev<br />Gain</th></tr><tr><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">actual</th><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">+/- avg</th><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">actual</th><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">+/- avg</th></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 55</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0' 14</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.0</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0.1</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">129</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+13 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">2</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 43</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0' 26</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0.2</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">136</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-39 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">3</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">12' 36</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0' 27</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">4.8</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0.2</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">142</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+26 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">4</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">12' 04</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-0' 05</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.0</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+0.0</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">148</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+7 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 50</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0' 19</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0.1</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">147</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+19 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">6</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">12' 20</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0' 11</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">4.9</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0.1</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">147</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-16 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">end</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">12' 01</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0' 08</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.0</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0.1</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">147</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-13 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; font-size: 10px; font-weight: bold; text-align: right; padding-right: 10px; padding-top: 3px; padding-bottom: 3px;" colspan="6">Versus average of 12' 09 min/mile</td><td style="border-right: 1px solid; border-bottom: 1px solid; font-size: 10px; font-weight: bold; text-align: right; padding-right: 10px; padding-top: 3px; padding-bottom: 3px;"><br /></td></tr></tbody></table><br /></td></tr><tr><td><div style="font-size: 11px; text-align: center;"><p>Posted from <a target="_blank" href="http://bimactive.com/">bimactive.com</a></p></div></td></tr></tbody></table>Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com1tag:blogger.com,1999:blog-425110150860008526.post-85773323358512389182009-04-18T18:20:00.000-04:002009-04-21T23:14:32.627-04:002nd annual NBD 5K<table width="420" border="0" cellpadding="0" cellspacing="0"><tbody><tr><td><br />Looks like bimactive fixed the blogger error.<br /><br />www.bimactive.com is great if you dnot' use it you should.<br /><br /><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Activity</strong><div style="clear: both; float: left; text-align: center; padding-bottom: 6px; padding-left: 12px; padding-right: 12px;"><div style="text-align: left; font-size: 11px; line-height: 160%; width: 390px; clear: both; float: left; padding-top: 10px; padding-bottom: 10px; padding-left: 5px; margin-bottom: 6px;"><table style="width: 365px; font-size: 11px; text-align: left;" border="0" cellpadding="0" cellspacing="0"><tbody><tr width="20%" valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Route:</td><td width="30%"><strong>NBD 5K</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Elev. Avg:</td><td width="30%"><strong>154 ft</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Location:</td><td width="30%"><strong>Williamstown, PA</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Elev. Gain:</td><td width="30%"><strong>-4 ft</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Date:</td><td width="30%"><strong>04/18/09</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Up/Downhill:</td><td width="30%"><strong> [+55/-59]</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Time:</td><td width="30%"><strong>09:05 AM</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Difficulty:</td><td width="30%"><strong>1.5 / 5.0</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" colspan="4"> </td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Weather:</td><td colspan="3"><strong>A Few Clouds</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%"> </td><td colspan="3"><strong>62 F temp; 24% humidity</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%"> </td><td colspan="3"><strong>62 F heat index; winds W 5</strong></td></tr></tbody></table></div></div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Performance</strong><div style="clear: both; float: left; text-align: center; padding-bottom: 6px; padding-left: 12px; padding-right: 12px;"><div style="text-align: left; font-size: 11px; line-height: 160%; width: 390px; clear: both; float: left; padding-top: 10px; padding-bottom: 10px; padding-left: 5px; margin-bottom: 6px;"><table style="width: 365px; font-size: 11px; text-align: left;" border="0" cellpadding="0" cellspacing="0"><tbody><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Distance:</td><td width="30%"><strong> 3.08 miles</strong></td><td style="text-align: right; padding-right: 5px;" rowspan="2" width="20%"><br /></td><td rowspan="2" width="30%"><strong></strong><br /></td></tr><br /><tr valign="top"><td style="text-align: right; padding-right: 5px;">Time:</td><td><strong>0:31:25</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Speed:</td><td><strong>5.9 mph</strong></td><td style="text-align: right; padding-right: 5px;"><br /></td><td><strong></strong><br /></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Pace:</td><td><strong>10' 12 /mi</strong></td><td style="text-align: right; padding-right: 5px;">Heart Rate:</td><td><strong>154 bpm (Avg)</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Calories:</td><td><strong>603</strong></td><td style="text-align: right; padding-right: 5px;"><br /></td><td><strong>171 bpm (Peak)</strong></td></tr></tbody></table></div></div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Notes</strong><div style="clear: both; float: left; text-align: center; padding-bottom: 6px; padding-left: 12px; padding-right: 12px;"><div style="text-align: left; font-size: 11px; line-height: 160%; width: 390px; clear: both; float: left; padding-top: 10px; padding-bottom: 10px; padding-left: 5px; margin-bottom: 6px;">2nd annual NBD 5K to benefit S.I.D.S.</div></div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Map</strong><img src="http://bimactive.com/ba/ui/map_get.php?hasPlotPath=1&mapH=420&mapV=420&datasetID=433680&mapType=street" /><div style="font-size: 11px; font-weight: bold; text-align: center; width: 420px; float: left; clear: both; padding-top: 5px; padding-bottom: 8px;">Williamstown, New Jersey</div><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Elevation (ft)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=0&chartH=420&chartV=135&datasetID=433681&chartType=default_chart_route&units=1" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Pace (min/mile)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=303677&chartH=420&chartV=135&datasetID=433680&chartType=default_chart_activity&units=1" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Heart Rate (bpm)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=303677&chartH=420&chartV=135&datasetID=433680&chartType=heartrate_chart_activity&units=1" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Heart Rate Zones</strong><table style="border-top: 1px solid; border-left: 1px solid; width: 420px; margin-bottom: 15px;" border="0" cellpadding="0" cellspacing="0"><tbody><tr><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: center; padding-top: 5px; padding-bottom: 5px;">Zone</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: center; padding-top: 5px; padding-bottom: 5px;">Range<br />(bpm)</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: center; padding-top: 5px; padding-bottom: 5px;" colspan="2">Time<br />In Zone</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: center; padding-top: 5px; padding-bottom: 5px;">Distance<br />In Zone</th></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">Zone 5</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">163 - 181</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 01m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">3% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_red_3.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0.11 mi</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">Zone 4</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">145 - 163</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 29m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">93% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_orange_93.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">2.87 mi</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">Zone 3</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">127 - 145</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 01m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">2% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_yellow_2.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0.09 mi</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">Zone 2</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">109 - 127</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 00m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">0% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_green_0.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0.01 mi</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">Zone 1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">91 - 109</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 00m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">1% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_blue_1.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0.04 mi</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">(none)</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">out of range</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 00m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">0% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_grey_0.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0.00 mi</td></tr></tbody></table><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Splits</strong><table style="border-top: 1px solid; border-left: 1px solid; width: 420px;" border="0" cellpadding="0" cellspacing="0"><tbody><tr><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" rowspan="2">Mile</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" colspan="2">Pace (min/mile)</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" colspan="2">Speed (mph)</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" rowspan="2">Heart<br />Rate</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" rowspan="2">Elev<br />Gain</th></tr><tr><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">actual</th><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">+/- avg</th><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">actual</th><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">+/- avg</th></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">9' 55</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0' 17</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">6.0</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0.2</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">148</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">2</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">10' 23</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0' 11</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.8</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0.1</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">154</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+4 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">3</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">10' 21</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0' 09</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.8</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0.1</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">158</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-10 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">end</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">8' 20</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-1' 52</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">7.2</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+1.3</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">168</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+3 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; font-size: 10px; font-weight: bold; text-align: right; padding-right: 10px; padding-top: 3px; padding-bottom: 3px;" colspan="6">Versus average of 10' 12 min/mile</td><td style="border-right: 1px solid; border-bottom: 1px solid; font-size: 10px; font-weight: bold; text-align: right; padding-right: 10px; padding-top: 3px; padding-bottom: 3px;"><br /></td></tr></tbody></table><br /></td></tr><tr><td><div style="font-size: 11px; text-align: center;"><p>Posted from <a target="_blank" href="http://bimactive.com/">bimactive.com</a></p></div></td></tr></tbody></table>Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com1tag:blogger.com,1999:blog-425110150860008526.post-29821788022887036772009-04-15T17:38:00.001-04:002009-04-15T17:38:07.815-04:00Susan Boyle - Singer - Britains Got Talent 2009 (With Lyrics)<div xmlns='http://www.w3.org/1999/xhtml'><p><object height='350' width='425'><param value='http://youtube.com/v/9lp0IWv8QZY' name='movie'/><embed height='350' width='425' type='application/x-shockwave-flash' src='http://youtube.com/v/9lp0IWv8QZY'/></object></p><p>A reminder not to judge a book by its cover.</p></div>Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com2tag:blogger.com,1999:blog-425110150860008526.post-37409802346320576262009-04-13T18:22:00.000-04:002009-04-21T23:13:05.867-04:00Cleaning up my BIM active site.<table width="420" border="0" cellpadding="0" cellspacing="0"><tbody><tr><td><br />More in the bimactive.com back log.<br /><br /><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Activity</strong><div style="clear: both; float: left; text-align: center; padding-bottom: 6px; padding-left: 12px; padding-right: 12px;"><div style="text-align: left; font-size: 11px; line-height: 160%; width: 390px; clear: both; float: left; padding-top: 10px; padding-bottom: 10px; padding-left: 5px; margin-bottom: 6px;"><table style="width: 365px; font-size: 11px; text-align: left;" border="0" cellpadding="0" cellspacing="0"><tbody><tr width="20%" valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Route:</td><td width="30%"><strong>--</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Elev. Avg:</td><td width="30%"><strong>46 ft</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Location:</td><td width="30%"><strong>Swedesboro, PA</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Elev. Gain:</td><td width="30%"><strong>-3 ft</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Date:</td><td width="30%"><strong>04/13/09</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Up/Downhill:</td><td width="30%"><strong> [+305/-308]</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Time:</td><td width="30%"><strong>08:00 AM</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Difficulty:</td><td width="30%"><strong>2.6 / 5.0</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" colspan="4"> </td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Weather:</td><td colspan="3"><strong>Partly Cloudy</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%"> </td><td colspan="3"><strong>42 F temp; 32% humidity</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%"> </td><td colspan="3"><strong>42 F heat index; winds NW 12</strong></td></tr></tbody></table></div></div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Performance</strong><div style="clear: both; float: left; text-align: center; padding-bottom: 6px; padding-left: 12px; padding-right: 12px;"><div style="text-align: left; font-size: 11px; line-height: 160%; width: 390px; clear: both; float: left; padding-top: 10px; padding-bottom: 10px; padding-left: 5px; margin-bottom: 6px;"><table style="width: 365px; font-size: 11px; text-align: left;" border="0" cellpadding="0" cellspacing="0"><tbody><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Distance:</td><td width="30%"><strong> 7.51 miles</strong></td><td style="text-align: right; padding-right: 5px;" rowspan="2" width="20%"><br /></td><td rowspan="2" width="30%"><strong></strong><br /></td></tr><br /><tr valign="top"><td style="text-align: right; padding-right: 5px;">Time:</td><td><strong>1:25:32</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Speed:</td><td><strong>5.3 mph</strong></td><td style="text-align: right; padding-right: 5px;"><br /></td><td><strong></strong><br /></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Pace:</td><td><strong>11' 23 /mi</strong></td><td style="text-align: right; padding-right: 5px;">Heart Rate:</td><td><strong>150 bpm (Avg)</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Calories:</td><td><strong>1461</strong></td><td style="text-align: right; padding-right: 5px;"><br /></td><td><strong>163 bpm (Peak)</strong></td></tr></tbody></table></div></div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Map</strong><img src="http://bimactive.com/ba/ui/map_get.php?hasPlotPath=1&mapH=420&mapV=420&datasetID=431801&mapType=street" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Elevation (ft)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=302058&chartH=420&chartV=135&datasetID=431801&chartType=default_chart_route&units=1" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Pace (min/mile)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=302058&chartH=420&chartV=135&datasetID=431801&chartType=default_chart_activity&units=1" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Heart Rate (bpm)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=302058&chartH=420&chartV=135&datasetID=431801&chartType=heartrate_chart_activity&units=1" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Heart Rate Zones</strong><table style="border-top: 1px solid; border-left: 1px solid; width: 420px; margin-bottom: 15px;" border="0" cellpadding="0" cellspacing="0"><tbody><tr><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: center; padding-top: 5px; padding-bottom: 5px;">Zone</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: center; padding-top: 5px; padding-bottom: 5px;">Range<br />(bpm)</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: center; padding-top: 5px; padding-bottom: 5px;" colspan="2">Time<br />In Zone</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: center; padding-top: 5px; padding-bottom: 5px;">Distance<br />In Zone</th></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">Zone 5</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">163 - 181</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 00m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">0% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_red_0.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0.03 mi</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">Zone 4</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">145 - 163</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">1h 12m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">84% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_orange_84.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.96 mi</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">Zone 3</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">127 - 145</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 18m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">20% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_yellow_20.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">1.64 mi</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">Zone 2</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">109 - 127</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 04m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">5% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_green_5.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0.06 mi</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">Zone 1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">91 - 109</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 04m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">4% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_blue_4.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0.03 mi</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">(none)</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">out of range</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 00m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">0% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_grey_0.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0.00 mi</td></tr></tbody></table><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Splits</strong><table style="border-top: 1px solid; border-left: 1px solid; width: 420px;" border="0" cellpadding="0" cellspacing="0"><tbody><tr><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" rowspan="2">Mile</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" colspan="2">Pace (min/mile)</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" colspan="2">Speed (mph)</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" rowspan="2">Heart<br />Rate</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" rowspan="2">Elev<br />Gain</th></tr><tr><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">actual</th><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">+/- avg</th><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">actual</th><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">+/- avg</th></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">10' 42</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0' 41</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.6</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0.3</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">139</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-6 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">2</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">10' 55</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0' 28</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.5</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0.2</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">146</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-6 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">3</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 30</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0' 07</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.2</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0.1</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">148</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-23 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">4</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 55</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0' 32</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.0</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0.2</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">154</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+19 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 40</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0' 17</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0.1</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">147</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+30 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">6</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 48</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0' 25</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0.2</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">155</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+46 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">7</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 07</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0' 16</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.4</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0.1</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">156</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-62 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">end</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 24</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+0' 01</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.3</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-0.0</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">158</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-3 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; font-size: 10px; font-weight: bold; text-align: right; padding-right: 10px; padding-top: 3px; padding-bottom: 3px;" colspan="6">Versus average of 11' 23 min/mile</td><td style="border-right: 1px solid; border-bottom: 1px solid; font-size: 10px; font-weight: bold; text-align: right; padding-right: 10px; padding-top: 3px; padding-bottom: 3px;"><br /></td></tr></tbody></table><br /></td></tr><tr><td><div style="font-size: 11px; text-align: center;"><p>Posted from <a target="_blank" href="http://bimactive.com/">bimactive.com</a></p></div></td></tr></tbody></table>Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com1tag:blogger.com,1999:blog-425110150860008526.post-2765404842077803392009-04-12T23:19:00.000-04:002009-04-21T23:26:28.615-04:00LSD with Lou at Rowan University<table width="420" border="0" cellpadding="0" cellspacing="0"><tbody><tr><td><br />Just logging some miles in.<br /><br /><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Activity</strong><div style="clear: both; float: left; text-align: center; padding-bottom: 6px; padding-left: 12px; padding-right: 12px;"><div style="text-align: left; font-size: 11px; line-height: 160%; width: 390px; clear: both; float: left; padding-top: 10px; padding-bottom: 10px; padding-left: 5px; margin-bottom: 6px;"><table style="width: 365px; font-size: 11px; text-align: left;" border="0" cellpadding="0" cellspacing="0"><tbody><tr width="20%" valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Route:</td><td width="30%"><strong>--</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Elev. Avg:</td><td width="30%"><strong>129 ft</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Location:</td><td width="30%"><strong>Glassboro, NJ<br /></strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Elev. Gain:</td><td width="30%"><strong>+0 ft</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Date:</td><td width="30%"><strong>04/12/09</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Up/Downhill:</td><td width="30%"><strong> [+154/-154]</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Time:</td><td width="30%"><strong>09:27 AM</strong></td><td style="text-align: right; padding-right: 5px;" width="20%">Difficulty:</td><td width="30%"><strong>1.9 / 5.0</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" colspan="4"> </td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Weather:</td><td colspan="3"><strong>Fair</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%"> </td><td colspan="3"><strong>43 F temp; 33% humidity</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%"> </td><td colspan="3"><strong>43 F heat index; winds N 18 G 25</strong></td></tr></tbody></table></div></div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Performance</strong><div style="clear: both; float: left; text-align: center; padding-bottom: 6px; padding-left: 12px; padding-right: 12px;"><div style="text-align: left; font-size: 11px; line-height: 160%; width: 390px; clear: both; float: left; padding-top: 10px; padding-bottom: 10px; padding-left: 5px; margin-bottom: 6px;"><table style="width: 365px; font-size: 11px; text-align: left;" border="0" cellpadding="0" cellspacing="0"><tbody><tr valign="top"><td style="text-align: right; padding-right: 5px;" width="20%">Distance:</td><td width="30%"><strong> 5.22 miles</strong></td><td style="text-align: right; padding-right: 5px;" rowspan="2" width="20%"><br /></td><td rowspan="2" width="30%"><strong></strong><br /></td></tr><br /><tr valign="top"><td style="text-align: right; padding-right: 5px;">Time:</td><td><strong>1:01:21</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Speed:</td><td><strong>5.1 mph</strong></td><td style="text-align: right; padding-right: 5px;"><br /></td><td><strong></strong><br /></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Pace:</td><td><strong>11' 45 /mi</strong></td><td style="text-align: right; padding-right: 5px;">Heart Rate:</td><td><strong>146 bpm (Avg)</strong></td></tr><tr valign="top"><td style="text-align: right; padding-right: 5px;">Calories:</td><td><strong>1008</strong></td><td style="text-align: right; padding-right: 5px;"><br /></td><td><strong>166 bpm (Peak)</strong></td></tr></tbody></table></div></div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Notes</strong><div style="clear: both; float: left; text-align: center; padding-bottom: 6px; padding-left: 12px; padding-right: 12px;"><div style="text-align: left; font-size: 11px; line-height: 160%; width: 390px; clear: both; float: left; padding-top: 10px; padding-bottom: 10px; padding-left: 5px; margin-bottom: 6px;">Just trying to get the miles under my belt.</div></div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Map</strong><img src="http://bimactive.com/ba/ui/map_get.php?hasPlotPath=1&mapH=420&mapV=420&datasetID=431266&mapType=street" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Elevation (ft)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=301596&chartH=420&chartV=135&datasetID=431266&chartType=default_chart_route&units=1" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Pace (min/mile)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=301596&chartH=420&chartV=135&datasetID=431266&chartType=default_chart_activity&units=1" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Heart Rate (bpm)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=301596&chartH=420&chartV=135&datasetID=431266&chartType=heartrate_chart_activity&units=1" /><div> </div><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Heart Rate Zones</strong><table style="border-top: 1px solid; border-left: 1px solid; width: 420px; margin-bottom: 15px;" border="0" cellpadding="0" cellspacing="0"><tbody><tr><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: center; padding-top: 5px; padding-bottom: 5px;">Zone</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: center; padding-top: 5px; padding-bottom: 5px;">Range<br />(bpm)</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: center; padding-top: 5px; padding-bottom: 5px;" colspan="2">Time<br />In Zone</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: center; padding-top: 5px; padding-bottom: 5px;">Distance<br />In Zone</th></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">Zone 5</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">163 - 181</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 00m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">0% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_red_0.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0.01 mi</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">Zone 4</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">145 - 163</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 41m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">67% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_orange_67.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">3.52 mi</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">Zone 3</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">127 - 145</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 21m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">33% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_yellow_33.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">1.77 mi</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">Zone 2</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">109 - 127</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 00m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">0% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_green_0.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0.00 mi</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">Zone 1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">91 - 109</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 00m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">0% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_blue_0.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0.00 mi</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">(none)</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">out of range</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0h 00m</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px; font-size: 10px;">0% <img src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_grey_0.gif" border="0" /></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0.02 mi</td></tr></tbody></table><strong style="font-size: 11px; font-weight: bold; display: block; padding-top: 2px; padding-bottom: 2px; padding-left: 5px; text-transform: uppercase; clear: both;">Splits</strong><table style="border-top: 1px solid; border-left: 1px solid; width: 420px;" border="0" cellpadding="0" cellspacing="0"><tbody><tr><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" rowspan="2">Mile</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" colspan="2">Pace (min/mile)</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" colspan="2">Speed (mph)</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" rowspan="2">Heart<br />Rate</th><th style="border-right: 1px solid; border-bottom: 1px solid; font-size: 11px; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px;" rowspan="2">Elev<br />Gain</th></tr><tr><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">actual</th><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">+/- avg</th><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">actual</th><th style="border-right: 1px solid; border-bottom: 1px solid; text-transform: uppercase; text-align: right; padding-right: 10px; padding-top: 5px; padding-bottom: 5px; font-size: 9px;">+/- avg</th></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 48</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+0' 03</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-0.0</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">138</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+3 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">2</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 43</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-0' 02</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+0.0</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">141</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+10 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">3</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 40</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-0' 05</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+0.0</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">147</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">0 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">4</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 47</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+0' 02</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-0.0</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">150</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-16 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 48</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+0' 03</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.1</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-0.0</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">152</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">+6 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">end</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">11' 17</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>-0' 28</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">5.3</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;"><span>+0.2</span></td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">151</td><td style="border-right: 1px solid; border-bottom: 1px solid; text-align: right; padding-right: 10px; padding-top: 2px; padding-bottom: 2px;">-3 ft</td></tr><tr><td style="border-right: 1px solid; border-bottom: 1px solid; font-size: 10px; font-weight: bold; text-align: right; padding-right: 10px; padding-top: 3px; padding-bottom: 3px;" colspan="6">Versus average of 11' 45 min/mile</td><td style="border-right: 1px solid; border-bottom: 1px solid; font-size: 10px; font-weight: bold; text-align: right; padding-right: 10px; padding-top: 3px; padding-bottom: 3px;"><br /></td></tr></tbody></table><br /></td></tr><tr><td><div style="font-size: 11px; text-align: center;"><p>Posted from <a target="_blank" href="http://bimactive.com/">bimactive.com</a></p></div></td></tr></tbody></table>Dan Seifring aka "OBRATS"http://www.blogger.com/profile/08855660480363322533noreply@blogger.com1