SuzieB

• Run 07:30 AM
• Half Marathon
• Run 04:31 pm
• Run 05:57 am
• Run 12:04 pm
• Cycle 03:56 pm
• Bike To Work Day
• Run 02:36 pm
• Run 06:14 pm
• Run 05:50 pm

Run 07:30 AM

Adirondack Distance Run......great race --- great run. Good support along the way and spectators. It was a beautiful sunny, warm, clear weekend. Activity Route: -- Elev. Avg: 390 ft Location: Lake George, NY Elev. Gain: +0 ft Date: 07/06/08 Up/Downhill: [+364/-364] Time: 08:00 AM Difficulty: 2.8 / 5.0   Weather: Fog/Mist   67 F temp; 90% humidity   67 F heat index; winds S 6 Performance Distance: 9.97 miles Time: 1:47:54 Speed: 5.5 mph Pace: 10' 49 /mi Calories: 1148 Notes This was the route for the Adirondack Distance Run. Actually 10 miles....GPS tracking might be slightly different. Great race --- great run. Map   Elevation (ft)

Half Marathon

Well --- I DID IT!!! I completed my first Half Marathon --- it was great!! A very hilly course and very warm weather --- I walked a bit --- took a lot of water breaks --- so it was not a fast finish. 2:26:15 --- but I was very pleased that I ran at the end --- looked good at the Finish Line --- and felt great afterward. I was so pumped that I have actually acheived the distance. Don't know yet what's next --- but thinking --- Really thinking about a full marathon in the fall.

Run 04:31 pm

Very humid night --- ran with the Group and with Tina separately --- Did the distance but no speed and lots of walk breaks. I hope next week is better. One week to go until the Half Marathon. Activity Route: -- Elev. Avg: 307 ft Location: Newtonville, NY Elev. Gain: +0 ft Date: 06/04/08 Up/Downhill: [+262/-262] Time: 04:31 PM Difficulty: 2.7 / 5.0   Weather: Overcast   67 F temp; 72% humidity   67 F heat index; winds N 3 Performance Distance: 9.65 miles Time: 1:57:26 Speed: 4.9 mph Pace: 12' 10 /mi Calories: 1030 Notes Met with Tina early --- we stopped a lot to chat and for me to catch my breath.....still having trouble with wheezing. Allergies I assume. Met up with the "gang" at mile 6.5 (or so). Had dinner after we all ran. Very fun. Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 11' 07 -1' 03 5.4 +0.5 -7 ft 2 10' 04 -2' 06 6.0 +1.0 0 ft 3 11' 01 -1' 09 5.4 +0.5 +13 ft 4 11' 58 -0' 12 5.0 +0.1 -9 ft 5 12' 11 +0' 01 4.9 -0.0 0 ft 6 11' 36 -0' 34 5.2 +0.2 +3 ft 7 17' 08 +4' 58 3.5 -1.4 0 ft 8 11' 09 -1' 01 5.4 +0.4 +13 ft 9 12' 44 +0' 34 4.7 -0.2 +13 ft end 13' 30 +1' 20 4.4 -0.5 -3 ft Versus average of 12' 10 min/mile:     Slower     Faster

Run 05:57 am

Getting back to morning runs --- good time to get out....nice and cool -- no traffic. Activity Route: -- Elev. Avg: 364 ft Location: Newtonville, NY Elev. Gain: +7 ft Date: 06/03/08 Up/Downhill: [+446/-439] Time: 05:57 AM Difficulty: 2.5 / 5.0   Weather: A Few Clouds   57 F temp; 74% humidity   57 F heat index; winds S 6 Performance Distance: 5.12 miles Time: 0:54:43 Speed: 5.6 mph Pace: 10' 41 /mi Calories: 533 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 09 -0' 32 5.9 +0.3 -36 ft 2 10' 23 -0' 18 5.8 +0.2 +26 ft 3 10' 55 +0' 14 5.5 -0.1 +13 ft 4 10' 15 -0' 26 5.8 +0.2 -63 ft 5 11' 01 +0' 20 5.4 -0.2 +59 ft end 16' 07 +5' 26 3.7 -1.9 +6 ft Versus average of 10' 41 min/mile:     Slower     Faster

Run 12:04 pm

Beautiful cool sunny weather --- did the hills in Washington Park --- need to get ready for Placid 1/2. Ran and Biked all weekend --- in Rhode Island. It was beautiful. Activity Route: -- Elev. Avg: 203 ft Location: Albany, NY Elev. Gain: -7 ft Date: 05/28/08 Up/Downhill: [+173/-180] Time: 12:04 PM Difficulty: 1.6 / 5.0   Weather: Fair   58 F temp; 35% humidity   58 F heat index; winds Vrbl 5 Performance Distance: 3.72 miles Time: 0:37:45 Speed: 5.9 mph Pace: 10' 08 /mi Calories: 393 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 12 +0' 04 5.9 -0.0 +40 ft 2 10' 25 +0' 17 5.8 -0.2 -33 ft 3 10' 15 +0' 07 5.8 -0.1 +36 ft end 9' 31 -0' 37 6.3 +0.4 -49 ft Versus average of 10' 08 min/mile:     Slower     Faster

Cycle 03:56 pm

Bike to Work day --- it was so COOL!! It rained a bit on my way home Friday afternoon....but it was the coolest thing riding with a group to work and riding back home. I may try to do it every Friday this summer --- would be a huge savings on the car mileage and gas. Plus, it was fun and good exercise. Activity Route: -- Elev. Avg: 275 ft Location: Albany, NY Elev. Gain: +240 ft Date: 05/16/08 Up/Downhill: [+531/-291] Time: 03:56 PM Difficulty: 2.7 / 5.0   Weather: Partly Cloudy   59 F temp; 55% humidity   59 F heat index; winds N 3 Performance Distance: 5.87 miles Time: 0:38:07 Speed: 9.2 mph Pace: 6' 31 /mi Calories: 245 Map   Elevation (ft)   Speed (mph)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 20 +1' 48 7.2 -2.0 +49 ft 2 7' 10 +0' 38 8.4 -0.8 +79 ft 3 6' 23 -0' 08 9.4 +0.2 +46 ft 4 5' 05 -1' 26 11.8 +2.6 +13 ft 5 4' 40 -1' 51 12.8 +3.6 -37 ft end 7' 26 +0' 54 8.1 -1.1 +89 ft Versus average of 9.2 mph:     Slower     Faster

Bike To Work Day

Today was Bike to Work Day --- and I did it!! It was fun and a beautiful cool morning for a ride. We ended up with 10 people who rode together down from Stuyvesant plaza to the Empire State Plaza -- then I rode to my office. Nice group and a good ride. It's been a good week --- ran on Sunday, Monday, long run Wednesday, 3.5 mile race Thursday night and bike to work on Friday!!! Lots of activities that I love to do.

Run 02:36 pm

Way cool --- took the afternoon off (comp time) and went for a LONG run. I was carrying water --- sloshing a lot --- stopped at Target in Latham and bought a fanny pack. Will be good for water, running, biking --- and my 'stuff'. I feel great today after covering close to 13 miles yesterday! Very COOL! Activity Route: -- Elev. Avg: 302 ft Location: Newtonville, NY Elev. Gain: +26 ft Date: 05/14/08 Up/Downhill: [+613/-587] Time: 02:36 PM Difficulty: 3.3 / 5.0   Weather: Fair   76 F temp; 23% humidity   74 F heat index; winds S 15 G 21 Performance Distance: 12.72 miles Time: 2:16:25 Speed: 5.6 mph Pace: 10' 44 /mi Calories: 1372 Notes One gap is a stop at Target and the rest is mostly traffic lights and street crossings. GPS got fouled up around mile 12 --- stopped to make a call to home and didn't restart right away. Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 57 -0' 47 6.0 +0.4 -19 ft 2 10' 22 -0' 22 5.8 +0.2 -33 ft 3 10' 23 -0' 21 5.8 +0.2 -14 ft 4 10' 53 +0' 09 5.5 -0.1 +10 ft 5 12' 54 +2' 10 4.7 -0.9 +36 ft 6 10' 10 -0' 34 5.9 +0.3 -92 ft 7 10' 42 -0' 02 5.6 +0.0 +20 ft 8 11' 21 +0' 37 5.3 -0.3 +95 ft 9 10' 47 +0' 03 5.6 -0.0 -59 ft 10 13' 47 +3' 03 4.3 -1.2 -23 ft 11 11' 15 +0' 31 5.3 -0.3 +3 ft 12 36' 21 +25' 37 1.6 -3.9 +13 ft end 11' 21 +0' 37 5.3 -0.3 +65 ft Versus average of 10' 44 min/mile:     Slower     Faster

Run 06:14 pm

If the split times are correct -- had my best 5K yet! Very cool --- speed work is apparently important. It was a fun race and not a big crowd. Maybe it will help my GHI run next week. Again we had a nice group show up for the race...from the "Crossings" group. Activity Route: -- Elev. Avg: 307 ft Location: Newtonville, NY Elev. Gain: -10 ft Date: 05/07/08 Up/Downhill: [+121/-131] Time: 06:14 PM Difficulty: 1.5 / 5.0   Weather: Fair   71 F temp; 32% humidity   71 F heat index; winds S 10 Performance Distance: 3.09 miles Goal: 3 miles Time: 0:34:27 Speed: 5.4 mph Attained: 103% Pace: 11' 08 /mi Calories: 333 Notes The final average pace is wrong -- I forgot to stop the GPS tracking on my phone. Great race and I think I had a PR! I think the announcer said 28:21. COOL! Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 17 -1' 51 6.5 +1.1 -13 ft 2 9' 11 -1' 57 6.5 +1.1 +7 ft 3 9' 45 -1' 23 6.2 +0.8 +10 ft end 01' 08' 57 +57' 49 0.9 -4.5 -13 ft Versus average of 11' 08 min/mile:     Slower     Faster

Run 05:50 pm

Crossings Run --- stayed with Tina and Suzanne....good run. Felt out of breath a couple of times and slowed down --- then we all sprinted at the end -- go figure. Lots of fun. Cool night and some wind. Activity Route: -- Elev. Avg: 306 ft Location: -- Elev. Gain: +0 ft Date: 04/30/08 Up/Downhill: [+131/-131] Time: 05:50 PM Difficulty: 1.9 / 5.0 Performance Distance: 6.74 miles Time: 1:09:31 Speed: 5.8 mph Pace: 10' 18 /mi Calories: 719 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 17 -0' 01 5.8 +0.0 0 ft 2 9' 36 -0' 42 6.2 +0.4 -6 ft 3 10' 01 -0' 17 6.0 +0.2 +7 ft 4 10' 26 +0' 08 5.8 -0.1 0 ft 5 10' 47 +0' 29 5.6 -0.3 -10 ft 6 10' 50 +0' 32 5.5 -0.3 +10 ft end 10' 27 +0' 09 5.7 -0.1 0 ft Versus average of 10' 18 min/mile:     Slower     Faster

Run 04:39 pm

Did the "Hill Road" workout....good up and down hills. Activity Route: -- Elev. Avg: 362 ft Location: Newtonville, NY Elev. Gain: -10 ft Date: 04/29/08 Up/Downhill: [+354/-364] Time: 04:39 PM Difficulty: 2.4 / 5.0   Weather: A Few Clouds and Breezy   52 F temp; 50% humidity   52 F heat index; winds W 21 G 35 Performance Distance: 4.14 miles Time: 0:45:07 Speed: 5.5 mph Pace: 10' 53 /mi Calories: 432 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 46 -0' 07 5.6 +0.1 -39 ft 2 10' 38 -0' 15 5.6 +0.1 +13 ft 3 11' 05 +0' 12 5.4 -0.1 -3 ft 4 10' 33 -0' 20 5.7 +0.2 -16 ft end 14' 25 +3' 32 4.2 -1.4 +36 ft Versus average of 10' 53 min/mile:     Slower     Faster

Run 08:01 am

Run on the Mohawk Trail with Tina -- great downhill run.....next week maybe we'll do the hills. Beautiful cool morning --- not much wind and overcast. Activity Route: -- Elev. Avg: 208 ft Location: Latham, NY Elev. Gain: -170 ft Date: 04/27/08 Up/Downhill: [+459/-629] Time: 08:01 AM Difficulty: 3.1 / 5.0   Weather: Overcast   50 F temp; 60% humidity   50 F heat index; winds S 12 Performance Distance: 10.19 miles Goal: 10 miles Time: 1:41:34 Speed: 6.0 mph Attained: 101% Pace: 9' 58 /mi Calories: 1064 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 01 +0' 03 6.0 -0.0 -4 ft 2 10' 50 +0' 52 5.5 -0.5 -7 ft 3 9' 26 -0' 32 6.4 +0.3 +43 ft 4 9' 52 -0' 06 6.1 +0.1 +40 ft 5 10' 27 +0' 29 5.7 -0.3 -33 ft 6 9' 29 -0' 29 6.3 +0.3 +23 ft 7 9' 53 -0' 05 6.1 +0.0 -9 ft 8 9' 24 -0' 34 6.4 +0.4 -43 ft 9 9' 43 -0' 15 6.2 +0.1 -56 ft 10 10' 28 +0' 30 5.7 -0.3 -105 ft end 12' 07 +2' 09 5.0 -1.1 +3 ft Versus average of 9' 58 min/mile:     Slower     Faster

Sail Couple blog

http://sailcpl.blogspot.com/ This is the link for my personal blog ---

Run 06:04 pm

Crossings run --- great night. Had 9 people show up to run/walk. Good group run --- Roxanne and Joe and Joanne were the fast ones this week --- definitely keep us motivated. Activity Route: -- Elev. Avg: 308 ft Location: Newtonville, NY Elev. Gain: +0 ft Date: 04/23/08 Up/Downhill: [+187/-187] Time: 06:04 PM Difficulty: 2.2 / 5.0   Weather: Mostly Cloudy   77 F temp; 37% humidity   77 F heat index; winds NW 3 Performance Distance: 6.06 miles Time: 1:04:55 Speed: 5.6 mph Pace: 10' 42 /mi Calories: 639 Notes Really slowed toward end of run --- got very hot. Otherwise a great run in the Crossings. Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 19 -1' 23 6.4 +0.8 +6 ft 2 9' 43 -0' 59 6.2 +0.6 -9 ft 3 10' 20 -0' 22 5.8 +0.2 +10 ft 4 10' 29 -0' 13 5.7 +0.1 -13 ft 5 11' 27 +0' 45 5.2 -0.4 +3 ft 6 12' 22 +1' 40 4.8 -0.8 +4 ft end 19' 44 +9' 02 3.0 -2.6 0 ft Versus average of 10' 42 min/mile:     Slower     Faster

Run 12:03 pm

Time to start incorporating some more hills --- If I'm going to do Lake Placid --- Have not been strong on hills. Ran down to the Boat Launch and back up --- slow uphill.....beautiful day.!! Activity Route: -- Elev. Avg: 66 ft Location: Albany, NY Elev. Gain: +6 ft Date: 04/22/08 Up/Downhill: [+252/-246] Time: 12:03 PM Difficulty: 2.0 / 5.0   Weather: Fair   68 F temp; 18% humidity   68 F heat index; winds Vrbl 3 Performance Distance: 3.19 miles Time: 0:35:22 Speed: 5.4 mph Pace: 11' 05 /mi Calories: 325 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 50 -1' 15 6.1 +0.7 -161 ft 2 10' 10 -0' 55 5.9 +0.5 -3 ft 3 13' 21 +2' 16 4.5 -0.9 +191 ft end 10' 55 -0' 10 5.5 +0.1 -19 ft Versus average of 11' 05 min/mile:     Slower     Faster

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