3/24 Run - 5 miles

Activity Route: -- Elev. Avg: 9 ft Location: Chesapeake, VA Elev. Gain: +0 ft Date: 03/24/08 Up/Downhill: [+59/-59] Time: 04:49 PM Difficulty: 1.9 / 5.0   Weather: Fair   52 F temp; 34% humidity   52 F heat index; winds N 15 G 21 Performance Distance: 4.70 miles Time: 0:40:31 Speed: 7.0 mph Pace: 8' 37 /mi Heart Rate: 153 bpm (Avg) Calories: 605 176 bpm (Peak) Map   Elevation (ft)   Pace (min/mile)   Heart Rate (bpm)   Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 8' 21 -0' 16 7.2 +0.2 160 +3 ft 2 8' 34 -0' 03 7.0 +0.0 148 -3 ft 3 8' 47 +0' 10 6.8 -0.1 150 +16 ft 4 8' 40 +0' 03 6.9 -0.1 153 -20 ft end 8' 39 +0' 02 6.9 -0.0 154 +3 ft Versus average of 8' 37 min/mile

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3/22 Final Kick to Visitor Center Run - 4 Miles

Activity Route: -- Elev. Avg: 6 ft Location: Cape Henry Coast Guard Light Station, VA Elev. Gain: +0 ft Date: 03/22/08 Up/Downhill: [+45/-45] Time: 12:36 PM Difficulty: 1.8 / 5.0   Weather: Mostly Cloudy   70 F temp; 31% humidity   70 F heat index; winds W 13 Performance Distance: 3.97 miles Time: 0:33:45 Speed: 7.1 mph Pace: 8' 30 /mi Heart Rate: 149 bpm (Avg) Calories: 469 166 bpm (Peak) Map   Elevation (ft)   Pace (min/mile)   Heart Rate (bpm)   Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 8' 10 -0' 20 7.3 +0.3 137 0 ft 2 8' 44 +0' 14 6.9 -0.2 149 +10 ft 3 8' 43 +0' 13 6.9 -0.2 152 -9 ft end 8' 19 -0' 11 7.2 +0.2 161 0 ft Versus average of 8' 30 min/mile

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Asics Hyper-Speed Race Shoes

Quick tempo run to try out the Asics Hyperspeed shoes. These will be my racing flats. Activity Route: -- Elev. Avg: 7 ft Location: Chesapeake, VA Elev. Gain: +0 ft Date: 03/19/08 Up/Downhill: [+16/-16] Time: 11:00 AM Difficulty: 1.6 / 5.0   Weather: Overcast   73 F temp; 73% humidity   73 F heat index; winds SW 20 G 35 Performance Distance: 2.50 miles Time: 0:19:38 Speed: 7.6 mph Pace: 7' 51 /mi Heart Rate: 158 bpm (Avg) Calories: 301 173 bpm (Peak) Notes Break in tempo run with the Asics Gel Hyperspeed shoes. Map   Pace (min/mile)   Heart Rate (bpm)   Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 7' 38 -0' 13 7.9 +0.2 145 +3 ft 2 7' 46 -0' 05 7.7 +0.1 165 -3 ft end 7' 57 +0' 06 7.5 -0.1 171 0 ft Versus average of 7' 51 min/mile

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Another Brick at the Dismal Swamp Canal

Brick Workout at The Dismal Swamp Canal Trail. Ran into fellow AAB team rider Mike B on the course doing some long sustained efforts. Also tried out some new tri shorts. The DeSoto Forza has great compression, flat seams, pockets for gels and enough padding for the bike leg. The fleece pad was not noticable on the run. Overall nice shorts to run and bike shorter rides in. Activity Route: -- Elev. Avg: 16 ft Location: Chesapeake, VA Elev. Gain: +0 ft Date: 03/18/08 Up/Downhill: [+29/-29] Time: 05:57 PM Difficulty: 1.5 / 5.0   Weather: Overcast   57 F temp; 59% humidity   57 F heat index; winds SE 6 Performance Distance: 3.00 miles Time: 0:23:53 Speed: 7.5 mph Pace: 7' 58 /mi Heart Rate: 152 bpm (Avg) Calories: 355 165 bpm (Peak) Notes Brick Workout at The Dismal Swamp Canal Trail. Map   Pace (min/mile)   Heart Rate (bpm)   Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 8' 06 +0' 08 7.4 -0.1 140 0 ft 2 7' 51 -0' 07 7.6 +0.1 157 0 ft 3 7' 48 -0' 10 7.7 +0.1 162 +3 ft end ** ** ** ** 165 ** ft Versus average of 7' 58 min/mile ** Insufficient data to calculate this split

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Brick Workout at The Dismal Swamp Canal Trail. Activity Route: -- Elev. Avg: 14 ft Location: Chesapeake, VA Elev. Gain: -4 ft Date: 03/18/08 Up/Downhill: [+45/-49] Time: 04:54 PM Difficulty: 2.5 / 5.0   Weather: Overcast   57 F temp; 41% humidity   57 F heat index; winds S 7 Performance Distance: 16.40 miles Time: 0:51:27 Speed: 19.1 mph Pace: 3' 08 /mi Heart Rate: 138 bpm (Avg) Calories: 871 160 bpm (Peak) Notes Brick Workout at The Dismal Swamp Canal Trail. Map   Speed (mph)   Heart Rate (bpm)   Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 3' 12 +0' 03 18.7 -0.4 108 0 ft 2 2' 57 -0' 11 20.2 +1.1 134 0 ft 3 3' 10 +0' 01 18.9 -0.2 143 -3 ft 4 3' 10 +0' 01 18.9 -0.2 135 0 ft 5 2' 56 -0' 12 20.4 +1.3 141 0 ft 6 3' 14 +0' 05 18.5 -0.6 150 0 ft 7 3' 07 -0' 01 19.2 +0.1 151 0 ft 8 3' 20 +0' 11 17.9 -1.2 156 +3 ft 9 4' 49 +1' 40 12.4 -6.7 129 0 ft 10 3' 03 -0' 05 19.6 +0.5 124 -3 ft 11 3' 00 -0' 08 20.0 +0.9 126 0 ft 12 2' 45 -0' 23 21.8 +2.7 134 0 ft 13 2' 44 -0' 24 21.9 +2.8 140 0 ft 14 2' 36 -0' 32 22.9 +3.8 151 0 ft 15 2' 57 -0' 11 20.3 +1.2 146 +3 ft 16 2' 55 -0' 13 20.5 +1.4 148 0 ft end 3' 06 -0' 02 19.3 +0.2 134 -3 ft Versus average of 19.1 mph

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Recovery Run

Recovery run. Activity Route: -- Elev. Avg: 6 ft Location: Chesapeake, VA Elev. Gain: +0 ft Date: 03/17/08 Up/Downhill: [+32/-32] Time: 04:30 PM Difficulty: 1.5 / 5.0   Weather: Fair   52 F temp; 29% humidity   52 F heat index; winds NE 10 Performance Distance: 3.02 miles Time: 0:27:04 Speed: 6.7 mph Pace: 8' 58 /mi Heart Rate: 151 bpm (Avg) Calories: 352 183 bpm (Peak) Map   Pace (min/mile)   Heart Rate (bpm)   Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 8' 51 -0' 07 6.8 +0.1 164 +3 ft 2 8' 37 -0' 21 7.0 +0.3 146 -3 ft 3 9' 22 +0' 24 6.4 -0.3 143 0 ft end ** ** ** ** 152 ** ft Versus average of 8' 58 min/mile ** Insufficient data to calculate this split

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Shamrock 8k Race Report

Beautiful VA Beach morning with temps in the high 50s/low 60s at start time. Holly, Jill and I got the start line with 1 min before the clock started. Unfortunately, this put me somewhere at the 12:00 pace pack. It took me 3:00 to cross the start line. Fortunately it was chiped time and I had my Garmin 305 strapped on too (see graphs). The first mile I had to dodge walkers and ended up running on the sidewalk for the first 2 miles until the turn down Pacific. The first mile was almost 8:00 because of the traffic jam. It finally cleared up around mile 2 and at mile 3 I "relaxed" at a 7:40 pace then I struggled at mile 4 and 5 to keep 7:45 on the boardwalk section into a strong headwind. I kept calculating what pace I needed to keep in the final 1.5 miles left to make sure I beat my goal of 40:00. That's where the GPS really helped. Overall, based on the clock time, I finished 535 out of 2050 other males and 65th in my age category. Hopefully they'll post the splits so I can see where I placed based on chip time but from reading the overall stats it looks like I would have placed in the 30s for my age group. Garmin Time: 5.02 miles, 39:00, 7:46 average, 165 AVG HBP, 180 MAX HBP Chip Time: 38:57:09, 7:51 average Gun Time: 42:40:10 Holly and Jill finished at 54 minutes! I'm proud of Holly since she's been sick for about 3 weeks and suffered leg and foot injuries prior to that which prevented her from training. She said her and Jill talked the entire time which made the miles go by easier. Activity Route: -- Elev. Avg: 11 ft Location: Virginia Beach, VA Elev. Gain: -4 ft Date: 03/15/08 Up/Downhill: [+55/-59] Time: 08:03 AM Difficulty: 1.9 / 5.0   Weather: Mostly Cloudy   56 F temp; 59% humidity   56 F heat index; winds N 20 Performance Distance: 5.02 miles Time: 0:39:00 Speed: 7.7 mph Pace: 7' 46 /mi Heart Rate: 164 bpm (Avg) Calories: 600 180 bpm (Peak) Map   Pace (min/mile)   Heart Rate (bpm)   Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 7' 51 +0' 05 7.6 -0.1 155 +4 ft 2 7' 36 -0' 10 7.9 +0.2 160 -3 ft 3 7' 38 -0' 08 7.9 +0.1 165 -6 ft 4 7' 53 +0' 07 7.6 -0.1 171 +4 ft 5 7' 46 +0' 00 7.7 -0.0 174 0 ft end 50' 00' 00 +49' 52' 14 0.0 -7.7 121 0 ft Versus average of 7' 46 min/mile

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