One mile for each hour on the train

To spoil the surprise, I didn't get 18 miles in on Monday night.

Come to find out, the train out to Nebraska actually stops in Naperville. I was so excited to see that cause that meant that I didn't have to arrive in Chicago, wait an hour and get back to Geneva at 5:30p. I would instead arrive in Naperville at 2:23pm. Luke said he was willing to pick me up in Naperville too though he might have to go back to work after dropping me back off. I could actually have my run started by 3:30pm!

Well, for those that know Amtrak, they don't run on time. At all. Ever. We were late arriving in Nebraska. And taking off on Monday? Ha. We were supposed to board at 1:34 am, it ended up being 3:10 am that we got on. I was not happy about that. Then with more delays on the train, I ended up arriving in Naperville at 4:43 pm.

Yep, that meant I didn't get my run in until after 6pm. I had a headache getting off the train so I took a long hot shower to try to release my muscles. Then I got dressed so I would feel like running. I originally wore a short sleeved shirt & a running skirt but I quickly changed into my winter tights.

Luke is sick, he picked a cold on Friday, so he wasn't going biking with me. So it was me, all on my own out there. But I did it. I ran in brand new territory.

I got 13.1 miles in (yes, I had to make it a half marathon). I ran the last hour in almost pure darkness. The trail doesn't have any street lights on it. I got a little lost in Batavia cause I wasn't sure where the trail continued through town. Then when I picked it up again, it forced me to cross the river to run on the east side, which is not where it showed the trail going on Google Maps.

So I continued to run down until I hit 6 miles when I ate some Strawberry-Banana PowerBar Gel Blasts. They are sooo good, like candy! Then I hit Rt. 56 and North Aurora and saw that it was 6.5 miles and decided that would be a good turning around point. By this time I kept seeing signs all over that said "Trail is open from Sunrise to Sunset" and it was getting to be near sunset time so I was getting worried.

Then as I said that the last few miles were in the dark. I don't do well with running in the dark, especially on trails that I don't know! So I was kinda speeding it up a bit around that time. I found a great song that allowed me to strike my foot on the ground with each drum beat. My eyes were getting all fuzzy cause of the darkness & it was really kinda chilly out. At first I was thinking I needed glasses but I really don't think I do.

Also, in the last few miles, my arms (hands, forearms & elbows) were starting to cramp and hurt. I think it was cause of the cold. I never had that before. I mentioned to Luke about them cramping and he said that he's had that happened.

Oh and if you want to know, Google Maps added bicycling trails to their driving directions. So you can now see the trails that are around your area. It helps. Below is not really my run, since I didn't follow on the west side that much. Here's the real link to the Garmin Connect info where you can zoom in on the map: Garmin Connect - Activity Details for Run: 13.1 miles in Geneva.

Also, ignore the splits in the Bones in Motion info. They're wrong since I paused a few times, once to look for a stupid ear bud from my head phones.

Activity Route: -- Elev. Avg: 667 ft Location: Geneva, IL Elev. Gain: +10 ft Date: 03/29/10 Up/Downhill: [+410/-400] Time: 06:08 PM Difficulty: 3.2 / 5.0 Weather: Fair 43 F temp; 59% humidity 43 F heat index; winds E 8 Performance Distance: 13.10 miles Time: 2:08:40 Speed: 6.1 mph Pace: 9' 49 /mi Calories: 1398 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 11' 20 +1' 31 5.3 -0.8 +3 ft 2 9' 09 -0' 40 6.5 +0.4 +6 ft 3 10' 09 +0' 20 5.9 -0.2 -10 ft 4 9' 28 -0' 21 6.3 +0.2 -7 ft 5 9' 48 -0' 01 6.1 +0.0 -3 ft 6 10' 16 +0' 27 5.8 -0.3 +10 ft 7 10' 44 +0' 55 5.6 -0.5 -10 ft 8 9' 54 +0' 05 6.1 -0.1 +27 ft 9 9' 26 -0' 23 6.4 +0.2 -10 ft 10 9' 48 -0' 01 6.1 +0.0 -7 ft 11 10' 01 +0' 12 6.0 -0.1 +13 ft 12 9' 52 +0' 03 6.1 -0.0 0 ft 13 9' 55 +0' 06 6.0 -0.1 +3 ft end 9' 15 -0' 34 6.5 +0.4 +9 ft Versus average of 9' 49 min/mile

Posted from bimactive.com

Categories: 13 miles, Fox River Trail, Geneva

This weekend's long run

I'm supposed to have 18 miles this week. Two weeks ago I did 16. Well, unfortunately, I'm going to be out of town attending the baptism of my best friend's twins. I'll be one of theirs godmother!! And I'll be taking the train out there. Leaving Friday afternoon and arriving Saturday morning at 2:34 am!!

So when showing Luke the city where I'm going, I noticed that the entire city was very grid like. I started immediately thinking that this would be very easy to get a run in and it was Luke who actually said that! So I mapped it out. Whoa. Intense. http://www.gmap-pedometer.com/?r=3565119

But then when I showed it to my best friend, I told him that I wasn't sure what the plan was for Saturday and come to find out we're leaving at 9am for another town 2.5-3 hours away. He suggested doing the run in that town but it's a lot smaller, there's no way that I could get 18 in that town. Plus, I wouldn't want to just get leave for 3 hours while visiting some of the mother's family and be all stinky & in pain when I get back.

After I told that to Luke, we started talking about it. The only other option would be to run a few miles that weekend and then do my 18 mile on Monday night after I get back. Check this out: My train leaves on Monday morning at 1:34 am. I arrive in Chicago at 3:30 pm (baring no delays) and then I catch a 4:30 pm train out to Geneva. That's where Luke will pick me up at 5:30p and make me run 18 miles down the Fox River from Geneva to Aurora. I made him pinky promise me.

It's gonna be an interesting run. Luckily, I'll have Luke beside me. He said that he can bike beside me while I run, which will be helpful. He doesn't think I'll have the energy to run that far after a 14 hour train ride. But having him beside me should encourage me to go on (as long as he's encouraging that is) or just to prove him wrong. :-)

Categories: long run, vacation

Runs this week

I ran a really hard & fast run on Monday. I knew pretty soon after the start that I was running at race pace and I refused to look at my Garmin to see it. The only time I did see the time was after hearing mile 3 beep on my Garmin. Yep, pretty fast. So I kept going until I finished 3.5 miles. Final time? 29:41. Yep. 3.5 miles under 30 minutes. Crazy!

Tuesday I felt my knee hurting a bit. I think it's from the hard run and then from crossing my legs all the time at work. I try to remember to not cross them but I always catch myself when they're already crossed. Can't stop it!

At weights on Tuesday, I decided to try the way of lifting weight to actually gain muscle bulk. So instead of doing the leg press at 100 lbs, I lifted at 160 lbs. The lat pulldown I normally have 50 lbs and I upped it to 70 lbs; same with the hamstring curl. The seated cable row I normally have 20 lbs and I went up to 40 lbs. Nearly all of those, I could only do about 6 or 7 reps, some especially the arm moves, I could only do 5 or so. So that was awesome! I really thought I would feel sore either tonight or today but nope, nada. Must not have done it enough then. :-)

Tonight was a run on the treadmill. I wanted a soft, consistent run. 6.3 miles at 9:31 min/mi in 60 minutes. First mile was at zero incline. Next two miles were at .5 incline. The final 3 miles were at 1.0 incline. TOUGH! I'm feeling it in my butt right now, just a few hours after the run. I could have ran this outside but it was overcast but the same temperature as it was on Monday but the no sun just didn't encourage me to go outside.

After I got home, I immediately made a Green Monster. Those things are A-MA-ZING!! So good for you too! And now I'm enjoying Peach Sorbet. First time having it was on Sunday night with Luke and he's allowing me to have the rest of the small carton!

Activity Route: -- Elev. Avg: 857 ft Location: DeKalb, IL Elev. Gain: +0 ft Date: 03/22/10 Up/Downhill: [+141/-141] Time: 04:32 PM Difficulty: 1.9 / 5.0 Weather: Fair 51 F temp; 30% humidity 51 F heat index; winds N 15 G 21 Performance Distance: 3.50 miles Time: 0:29:41 Speed: 7.1 mph Pace: 8' 29 /mi Calories: 381 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 10 -0' 19 7.3 +0.3 +33 ft 2 8' 20 -0' 09 7.2 +0.1 -23 ft 3 8' 48 +0' 19 6.8 -0.3 +20 ft end 8' 34 +0' 05 7.0 -0.1 -29 ft Versus average of 8' 29 min/mile

Posted from bimactive.com

Categories: DeKalb Nature Trail, treadmill runs, weight training

Racing

Luke ran his final race in the Winter Trail Series at Rock Cut last Saturday, a 20k which is 12.4 miles.

He has been off running since the last race, Feb 20 & 4 weeks total, to heal his knee. We're still not sure what the injury is exactly. Silly boy won't go to the doctor. But he's has still been doing cardio in terms of swimming. He said that he was going to play it by ear on Saturday morning. He really wanted his bright orange Survivor race shirt but he also knows that he didn't want to mess up his knee anymore than it already was.

After my 5 mile run, I came back and told him it was pretty stupid to run that. But he felt like his knee is good enough to test it out. And figured that with this being in the woods, the wind shouldn't be too bad. So away we went.

Unfortunately, it had snowed the evening and morning of so there was snow on the ground. We're thinking that might have caused his problem, with the uneven surface that tweaked his knee. And it was chilly. Luckily, I remembered my winter coat as I had been wearing my Spring/Fall jacket instead.

He took off and I went back to the car to get a few nods. I was bound & determined to not miss out on him finishing this time. So since they started at noon, I figured an 1:15p would be a good time to just stand around and wait for him.

At 1 hour and 22 minutes into the race, the first finisher crossed the line. And then he promptly turned around and did the course backwards as Luke told me he saw a runner with a bib number coming towards him.

Unfortunately, there was vandalism on the trail. Someone had turned a sign over so that sent quite a few runners down the wrong path. Luckily, someone in the group realised that and was turning it around as Luke approached the sign. He also missed out on a turn but again someone behind him called ahead to him and yelled out that he missed his turn. Guess it's a good thing he wasn't wearing headphones.

I got into a good photo taking spot at 1 hour and 30 minutes into the run. By this time quite a few people were starting to finish. They were covered in mud, from feet to hips. I kept looking for Luke but alas, I still couldn't see him. He took his cell phone with him in case he needed to call me and DNF (which would have been interesting since I don't know how to drive a stick shift & we took his car) but I hadn't received a phone call so I knew he kept going. At 1 hour 40 minutes, I decided to start being concerned. At that point, it was a 50 minute 10k and well, that's 3 minutes slower than his 10k race result.

Just a minute later, I saw Luke coming around the bend. I called out his name, he gave no indication that he heard me. Then up the hill to the finish line. Yes, there's a hill at the VERY END OF THE RUN. Crazy director. But I got a picture of him finishing. Yay!! And he said that he did hear me and was glad that I was at the finish. He said at other races that it didn't matter to him whether or not I was there. But he said it was nice this time.

He ended up coming in 35th or something. But still 2nd in his age group. His knee starting hurting him 2 miles in and kept it up until mile 4 or 5. Then it stopped and he was able to pick up speed and pass people until about mile 9 when it started again. It looked like he was really hurting when I saw him finishing but I couldn't really judge his speed too well. We walked a bit, got cookies, chili, water & hot chocolate. His limping wasn't too bad while walking.

On Sunday, his knee was a lot better than after the 15k. But he's gonna take another 4 weeks, maybe 6 weeks off running and then start again from scratch and hopefully his knee will hold up! But he's thinking he might be done with races for a long while. Especially road races, he wants to stay on the trails.

Anyway, he started describing the course while walking around. It sounded pretty muddy. Something that I would not be cool with. I'm a road runner. Not quite a trail runner like he is. And I'm OK with that.

Also, what I'm OK with is the fact that he's taking more weeks off of running. For those who think that our relationship is based soley on running, is wrong. We have plenty of other things in common as well. Just because we met at a race and both enjoy running, it does not determine why we're together. This is not really a personal blog but a running blog, so I try to mainly talk about running events and that's why anytime I mention him, it's about running.

The starters

Crazy dude

Luke being cold

Taking off

1st guy finishing

Muddy pants & shoes

Another crazy dude

They look cold

1st girl finishing

There's Luke!

His finish

Washing the mud off in the snow

Luke in his Survivor orange shirt

Categories: Luke, pictures, Rock Cut Trail Series

A brutal 5 mile run

Or how I really should have stayed inside and NOT run.

First day of Spring. (Also, The Great American Meat-out Day). And it snows. About 3" I would say. Was about 30 degrees at 7am. And had winds up to 22mph, normally around 18mph.

And I went out for a run anyway.

The smartest thing I ever did was to change up my route so that I would run the last mile with the wind at my back.

I ran 1.5 miles south with the wind. Turned around to run 2.5 into the wind, a cold-biting, snow-stinging few miles. Then I turned around and it was a fast last mile thanks to the genius plan of mine.

But otherwise, in that 2.5 heading north into the wind, I was cursing myself. Luckily, I brought enough clothes with me to keep myself warm but I grabbed a HUGE sweatshirt from Luke's closet anyway. Kinda glad I grabbed it. The snow was totally hurting against my cheeks. Underneath my chin it was frozen. The skin under my watch was being burned because it was exposed to air so that my GPS watch could be seen.

But as I said the last mile was a breeze. I really felt my speed pick up. It chased those negative thoughts out of my head that's for sure. Cause I was having some serious doubts.

Friday night, I grabbed a tennis ball from Luke's closet and I laid my hip against it. That was amazing. Then I put it under my hamstring but it's so big & thick that it was hard to find that spot that was sore. But still I fulfilled my daydreams from earlier that day!

Activity Route: -- Elev. Avg: 675 ft Location: Geneva, IL Elev. Gain: +7 ft Date: 03/20/10 Up/Downhill: [+108/-101] Time: 07:50 AM Difficulty: 2.6 / 5.0 Weather: Light Snow Fog/Mist 32 F temp; 92% humidity 32 F heat index; winds N 17 G 26 Performance Distance: 5.14 miles Time: 0:49:41 Speed: 6.2 mph Pace: 9' 40 /mi Calories: 550 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 04 -0' 36 6.6 +0.4 +6 ft 2 9' 26 -0' 14 6.3 +0.1 -9 ft 3 9' 48 +0' 08 6.1 -0.1 0 ft 4 10' 18 +0' 38 5.8 -0.4 +10 ft 5 9' 57 +0' 17 6.0 -0.2 +6 ft end 8' 03 -1' 37 7.4 +1.2 -6 ft Versus average of 9' 40 min/mile

Posted from bimactive.com

Categories: 5 miles, Fox River Trail, Geneva, hamstring, hip

An interesting run

Well, the run itself wasn't so interesting. I did run in a new place, well, a place that I ran once before but just did it for longer. Anyway, it was after the run that got interesting.

Let me backtrack to last Saturday. I had just stepped out of a car and was still all snotty from being sick. So I hacked up some phlegm and went to chuck it far but when I did, I had stepped forward on a wet painted line in the parking lot. Apparently those get very slick. So out my right foot went, so very far. So much so, my knee actually bent the OTHER way, downward, and I felt my hamstring pull and felt a tear. I could hardly get up from that position since my knee was locked. It hurt but not like an immense sense of pain but I knew something was wrong. Then I felt a numbing sensation. My whole leg went to sleep. Pins & Needles galore. It took a few minutes to get ANY sensation back in my leg. I couldn't even get in the car. All day, I could feel that something was off. But I wasn't limping at the expos I went to.

Now to Thursday nights run. I ran the 10k I wanted. I had soreness in my thighs as usual. So thinking it was an IT Band issue, when I got back to the apartment I decided to stretch. I did the normal IT Band stretches and it felt good. I decided to go further into stretching, which I hardly ever do. I bent down to touch my toes and I felt the same right hamstring pull and start to hurt. Not good. So I decided to stretch some more thinking, it was just tight. I did the butterfly, that felt OK. Then I put my leg out and reached for my toes and it felt OK on my left leg, my right leg, not so much. Bad feeling again.

I hobbled when I went grocery shopping. I couldn't kick out my right foot without pulling on that hamstring and hitting that nerve that sent a bolt through my leg. So I ended up taking really small steps. I took an ice pack and put that under my leg for a little bit that evening.

Friday morning, I could feel the hamstring a little bit. But I still decided to err on the side of caution. So Friday at work, I took a Lean Cuisine and used that to ice my hamstring. That lunchtime when I went down to do some weights, I didn't do the hamstring curl machine at all. I didn't want to aggravate it.

Activity Route: -- Elev. Avg: 674 ft Location: Geneva, IL Elev. Gain: +13 ft Date: 03/18/10 Up/Downhill: [+167/-154] Time: 05:37 PM Difficulty: 2.2 / 5.0 Weather: Fair 58 F temp; 55% humidity 58 F heat index; winds SW 13 G 23 Performance Distance: 6.20 miles Time: 0:58:00 Speed: 6.4 mph Pace: 9' 21 /mi Calories: 659 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 07 -0' 14 6.6 +0.2 +9 ft 2 9' 21 +0' 00 6.4 -0.0 +3 ft 3 9' 35 +0' 14 6.3 -0.2 -26 ft 4 9' 33 +0' 12 6.3 -0.1 +16 ft 5 9' 21 +0' 00 6.4 -0.0 0 ft 6 9' 21 +0' 00 6.4 -0.0 +16 ft end 8' 37 -0' 44 7.0 +0.5 -6 ft Versus average of 9' 21 min/mile

Posted from bimactive.com

Categories: 6 miles, Geneva, hamstring, hyperextended knee

Friendly faces

Yay for Spring! Happy St. Patrick's Day!

I really didn't want to go running yesterday. My thighs were still sore from my 16 mile Sunday run. I even mentioned that I didn't on Twitter. Luckily someone responded with motiviation! So I went! Then when I told Luke, via email, he said enjoy the weather. And it's like um, why would I be running outside? Then I looked at weather.com. Duh! Of course I would run outside! AND I would run outside in shorts & a short sleeved shirt!

I had stuff to do immediately after work so I only got in 4 miles. I noticed immediately how white & pale my legs & arms are. Can't wait to get some sun again. But they were in shorts! I even wore a cotton shirt, cause I decided while lifting weights that the shirt was too big & I was going to throw it out. Figured one run in it and plus, it'll keep me a little extra warm.

Monday had seriously felt like I had ran a marathon. With every step up & every step down, I felt my thighs burn. With ever sit in a chair or a rise from a chair, I felt my thighs burn. I could barely do the leg press at the gym. Tuesday they were only burning with the sitting, I could walk up & down stairs just fine. But on the run, it was with every single step & push off, I felt my thighs burn.

But it was still glorious. I saw 2 people I know even on the trail! So busy! Lots of people enjoying the weather. And it was a fast run. Didn't quite mean to (I really did want 10 min/mi) but after seeing the 1st & 2nd mile was under 9 minutes, I just decided to keep the other 2 at under 9 minutes as well. So much for recovery.

And by that night, my thighs went back to hurting up and down stairs. Not cool. But this morning when I awoke, no pain! Maybe the running did help after all! :-)

I leave you with a picture of chocolate mint brownies that I baked on Monday night (when I decided not to go running). YUMMY!

Activity Route: -- Elev. Avg: 856 ft Location: DeKalb, IL Elev. Gain: +0 ft Date: 03/16/10 Up/Downhill: [+193/-193] Time: 04:30 PM Difficulty: 1.9 / 5.0 Weather: Overcast 57 F temp; 41% humidity 57 F heat index; winds N 6 Performance Distance: 4.00 miles Time: 0:35:22 Speed: 6.8 mph Pace: 8' 51 /mi Calories: 426 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 48 -0' 03 6.8 +0.0 +39 ft 2 8' 58 +0' 07 6.7 -0.1 -27 ft 3 8' 54 +0' 03 6.7 -0.0 +16 ft end 8' 44 -0' 07 6.9 +0.1 -29 ft Versus average of 8' 51 min/mile

Posted from bimactive.com

Categories: DeKalb Nature Trail, shorts, sore legs

Canoecopia & Bike-O-Rama and 16 miles

The number of blog posts that I did last week equaled the number of times that I ran. I'll save you the time to go back and look. The answer is 0. I ran zero times last week. Because I was sick. I was feeling decent, OK, by Thursday and it was a lovely day outside when I got home but I just couldn't muster the energy to get dressed and do a run. So I didn't. And I didn't again on Friday. So I had doubts about my run this weekend. Would I really do 16 miles?

I meant to go running on Saturday early morning before Luke & I had plans but alas, I decided to sleep after my alarm went off at 7a and we actually didn't get out of bed until 10a, an hour after we were supposed to leave for Madison. Anyway, the wind was horrendous and the rain didn't help me get out of bed any easier.

Saturday, Luke & I headed to Madison to go to Canoecopia & Bike-O-Rama. (Sorry, no pictures of these places) He's all into kayaks (actually owns one) and his family owns a canoe. So we paid the $10 admission fee and toured the HUGE expo. I was very tempted to sit in a kayak but I didn't. Not like I was really gonna buy one. They had had presenters & speakers all day talking about various topics. We sat in one at the end that explained how to pick & buy a kayak that's right for you. It was very interesting, I actually learned a lot.

After that we headed on over to Bike-O-Rama. This entry fee was free and immediately you're hit with a ton of bikes. We browsed through the road bikes for a bit (I would really like Luke to get a road bike but I think he'll be able to keep up with me on his mountain bike just fine to be honest). And then looked at some accessories. I think my next purchase will be aerobars for my bike. Those look really nice to have!! Just lean forward and no constant pressure on your elbows from the handlebars. Oh and I would like a new bike rack for my car. Something that will fit my mountain bike (and Luke's) top tube easier.

So today was the day that I had to do my run. Unfortunately, the wind stayed with us but the rain went away! I got all the way out to my trailhead and then realised that I forgot my Garmin, so I drove all the way back just to grab it. On my way out the door, I told Luke that the run is already not starting out too well.

But it was a decent enough 16 miles. On my way out, I kept thinking that maybe I should do 5 out and 5 back and then 3 out and 3 back. But then I decided that once I get back to the start, I probably wouldn't do the 3 out again and what's another 3 miles once I made it to 5. Plus, this way, I HAVE to run (or walk) the 8 back.

I was also heading into the wind on the way there. Northeast is where it was coming from. At around mile 6, the wind started to pick up and it was actually blowing me a bit wobbly on my run. I was getting weaker by that time so no surprise. At the 8 mile mark, I stopped to drink some PowerAde & have 2 pieces of the PowerBar Gel Blasts. Then I had to run with the wind at my back, which I thought would help me speed up but alas, it was coming too far out of the north to aid me and the wind at my sweaty back was cooling me off too quickly.

By mile 10, my legs were feeling really sore & tired and heavy. Not cool. I was hurting. And my hip is STILL sore from skiing a couple weeks ago. So I was feeling that during the duration of my run. And a little my knee too, all on the same leg, the right leg. So I'm sitting here icing it currently.

The second half was a lot slower & I stopped a lot more. Boo. I was disappointed about that. But I overall I kept a decent time. I was just over 10 minutes a mile going into the last mile and so I really wanted to knock that down and I did (in the last 1/2 mile).

After running, I got into a cold water bath for 15 minutes. Took a shower and headed up to the gym at the high school and we played some basketball with my friends. Well, a little basketball for me. I did play 2 games to 10 of 3 on 2. Luke & I were even on a team and we managed to keep the score relatively close to the team of 3! Luke was the tallest one there so he got many rebounds, blocks & shots off. He's actually pretty good at basketball. :-)

Then it was pie (since it was Pi Day, March 14, 3.14!) of Coconut Creme & German Chocolate cake (yes, I know it's a cake but that was all the pie Wal-Mart had at 5:30p on a Sunday night)!

Activity Route: -- Elev. Avg: 873 ft Location: Sycamore, IL Elev. Gain: +0 ft Date: 03/14/10 Up/Downhill: [+252/-252] Time: 11:05 AM Difficulty: 3.4 / 5.0 Weather: Overcast 46 F temp; 82% humidity 46 F heat index; winds NE 20 G 24 Performance Distance: 16.00 miles Time: 2:40:11 Speed: 6.0 mph Pace: 10' 01 /mi Calories: 1717 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 17 -0' 44 6.5 +0.5 +23 ft 2 9' 33 -0' 28 6.3 +0.3 +7 ft 3 9' 45 -0' 16 6.2 +0.2 -13 ft 4 9' 49 -0' 12 6.1 +0.1 +13 ft 5 9' 45 -0' 16 6.2 +0.2 -13 ft 6 9' 59 -0' 02 6.0 +0.0 +7 ft 7 10' 02 +0' 01 6.0 -0.0 -4 ft 8 10' 06 +0' 05 5.9 -0.1 +16 ft 9 10' 06 +0' 05 5.9 -0.1 -16 ft 10 10' 09 +0' 08 5.9 -0.1 +3 ft 11 10' 12 +0' 11 5.9 -0.1 -3 ft 12 10' 28 +0' 27 5.7 -0.3 +9 ft 13 10' 20 +0' 19 5.8 -0.2 -10 ft 14 10' 39 +0' 38 5.6 -0.4 +10 ft 15 11' 24 +1' 23 5.3 -0.7 -7 ft end 9' 50 -0' 11 6.1 +0.1 -23 ft Versus average of 10' 01 min/mile

Posted from bimactive.com

Categories: 16 miles, Great Western Trail, Madison