tag:blogger.com,1999:blog-37466927381520581322024-02-19T02:32:56.045-06:00Ethiopian ElitesEthiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.comBlogger223125tag:blogger.com,1999:blog-3746692738152058132.post-42318992782777075632011-04-19T16:03:00.001-05:002011-04-19T16:03:39.923-05:00Great Race for Davila and Hall in BostonGreat finish for the women's race at the Boston Marathon. Desiree Davila has been constantly improving over the last year or so, and it was exciting to see her challenge Kilel. Too bad she came up a little bit short. Oh well. At least Desiree's time of 2:22:38 made it to the top three all time for American women in the marathon. She currently is the fastest American woman marathoner. Kara Goucher also had a good race coming off her pregnancy -a time of 2:24:52, good enough for 5th place. Great job women!<br />
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Also, Ryan Hall ran a good race, finishing fourth. His time of 2:04:58 was the fastest marathon ever for an American. By the way, the first two finishers ran faster than the world record.Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com12tag:blogger.com,1999:blog-3746692738152058132.post-21508697928549550202011-01-02T22:20:00.002-06:002011-01-27T08:53:23.557-06:00Happy New Year!Well, I didn't make it to the Race Into the New Year, as I had hoped, and again I missed our group run on Sunday. And I really haven't run much lately, but I did get a couple of good runs in on Turkey Mountain on Friday and Saturday.<br />
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Friday I did a ten miler in just under two hours, and the SportTracks screenshot is below. I felt pretty good, except that my left knee started hurting again at about 4 miles.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuEwLC54xFoLYYjkJe8KDbbozhQO1EtljAhdXuhsoNgMje2a03EFTMBbOrkq6V2sDSs8jf7Gki3nn918N9a9O0E59eV1wn6gw1UeOVprDbmUQnctQwHaIdAmGW-TbOMtRkrmT3kTO5e0U/s1600/SportTracks+12-31-2010.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="230" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuEwLC54xFoLYYjkJe8KDbbozhQO1EtljAhdXuhsoNgMje2a03EFTMBbOrkq6V2sDSs8jf7Gki3nn918N9a9O0E59eV1wn6gw1UeOVprDbmUQnctQwHaIdAmGW-TbOMtRkrmT3kTO5e0U/s400/SportTracks+12-31-2010.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Saturday my knee was still sore, but I decided to go out again. I taped up my leg both and above and below the knee, and that helped quite a bit. The knee hurt a little the whole way, but it never got excruciating, so I kept going. Other than the knee, I felt really good. I only fell once. I finished 9 miles in just under an hour and a half. The SportTracks screenshot is below.</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9_D2QNRlvTo0BIk0jJkyYbnafbek-tSMjIaxRR_oyqcSinl4SDdMgHpXSg-EvOEvF4L81D_Mb-GZfqsl_8KJu3CKphBE6KqoGE24j61tS5uYWfyNVUbjD7m2-V8ucnsUg8pFji1epqxU/s1600/SportTracks+1-1-2011.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9_D2QNRlvTo0BIk0jJkyYbnafbek-tSMjIaxRR_oyqcSinl4SDdMgHpXSg-EvOEvF4L81D_Mb-GZfqsl_8KJu3CKphBE6KqoGE24j61tS5uYWfyNVUbjD7m2-V8ucnsUg8pFji1epqxU/s400/SportTracks+1-1-2011.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Next Saturday our group run will be at Veterans Park at 7:45 a.m. Advanced half marathoners are scheduled for 8 miles and advanced full marathoners are scheduled for 12. We will run the following route (full marathoners will add 4 miles along the river after this route):</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><a href="http://www.mapmyrun.com/run/united%E2%80%90states/ok/tulsa/596125955897477106"><b>www.mapmyrun.com/run/united‐states/ok/tulsa/596125955897477106</b></a></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><b>Here are the written directions:</b></div><div class="separator" style="clear: both; text-align: left;"></div><div class="separator" style="clear: both; text-align: left;">Take 18th St. to Cincinnati to 19th St. to Swan Lake. At east end of Swan Lake go south on Utica to 21st. Go left on Utica and right on Yorktown. Turn left on 26th St. and stay on it until you get to Florence. Turn right on Florence, right on Evanston, and left on 26th Pl. Turn left on Yorktown. Turn right on 29th St. Follow Victor, which becomes Forest Blvd, which becomes Terwilleger. Go left on 27th and left on Rockford. Turn right on 29th St and follow it to Woodward Blvd (it zigzags to the right at Peoria). Turn right on Woodward and right on Madison. Left on 21st and back to Veterans Park.</div><br />
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</div><div class="separator" style="clear: both; text-align: left;">Now that the holidays are over, I intend to make it to most of the group runs. I hope to see you out there!</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Dave</div><div class="separator" style="clear: both; text-align: left;"><br />
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</div>Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com1tag:blogger.com,1999:blog-3746692738152058132.post-76929332081017644972010-12-27T23:47:00.000-06:002010-12-27T23:47:11.624-06:00Christmas Training RunAs you all know, the normal Saturday run was canceled because we all wanted to celebrate Christmas instead. For the Sunday run I heard that about 80 runners total showed up, and only one of them was an "Ethiopian." I missed because I had plans to go to church. Church was also lightly attended. In fact, the rest of my family stayed home.<br />
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I did get my run in the morning of Christmas Eve - nine hilly miles in Jenks. I wore my heart rate monitor for the first time in ages. Averaged 145 bpm. Seemed a little high for the pace I was going, but it was a pretty hilly route. My left knee started hurting about 4 miles into the run. I think it may be IT band related. My knee has been hurting ever since the Route 66 Marathon. Hopefully it will be better before the training resumes in full force in January.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX-CbvKMetmZSCLGmqZEv9JWwDB5CgPkjDypyob1_zriS-vKhjAHzwqcdSU9rwcn8zI9Lpg7TGOIRNG8HhHq1sXQZjTy3tg-zB1jJocPGkFFm1qANTjhxlvX5qDW5FM6PTxhyCCH399ec/s1600/Xmas+Eve+Run.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX-CbvKMetmZSCLGmqZEv9JWwDB5CgPkjDypyob1_zriS-vKhjAHzwqcdSU9rwcn8zI9Lpg7TGOIRNG8HhHq1sXQZjTy3tg-zB1jJocPGkFFm1qANTjhxlvX5qDW5FM6PTxhyCCH399ec/s400/Xmas+Eve+Run.jpg" width="400" /></a></div><br />
Next Saturday we are not having a group run. Again it is scheduled for Sunday at 7:45 from RunnersWorld. And again I won't be there. It's my turn to teach Sunday school, and I'm starting a series on 1 Corinthians.<br />
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I hope to see you all out running on January 8th (or sooner if you make the midweek runs).Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com3tag:blogger.com,1999:blog-3746692738152058132.post-29285330259054057182010-12-15T13:42:00.001-06:002010-12-17T18:41:49.021-06:00A New Training Season BeginsI am excited about starting a new marathon and half marathon training session. We had tremendous results in the Route 66 Marathon in November, and I am hoping we can have similar results in the spring marathons.<br />
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Some highlights of the Route 66 Marathon results:<br />
<ul><li>Will McIntosh ran his first marathon in 3:37:35.</li>
<li>Andy Karlin set a PR of 3:37:44.</li>
<li>Sally Eagleton set a PR of 3:38:27, qualified for Boston, and finished third in her age group.</li>
<li>Stormy Phillips, after running a 100 mile race the previous week, ran his first marathon in 3:39:56.</li>
<li>Rachel Mitchell finished in 3:54:25. I think that may be a new PR.</li>
<li>Jeff Newsome ran his first marathon in 3:54:40.</li>
<li>Jillian Fuqua finished her first marathon in 3:56:02</li>
<li>Harold Hicks finished in 3:57:11. I think that was his first marathon.</li>
</ul>Our group also had good results in the half marathon. I think our top finisher was Eric Soutee with a 1:40:14, followed by Steve Adams in 1:45:20. Steve Powell and Beth Eagleton also had good runs in the half marathon, even though they fell a bit short of their goal times. One of the things I would like to see this season is for Beth to step up to the marathon and qualify for Boston so she can run with her daughter, Sally. By the way, Sally will not be running with us over the winter because she will be working as a ski instructor in Taos, New Mexico.<br />
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I finished the marathon in 4:35:03, which is a personal worst, and I felt horrible most of the way. But my excuse is that I ran 66 miles the previous weekend pacing Kathy and Stormy for the last part of their hundred mile race. Here is a picture of me and Kathy at the finish of the Mother Road 100. Kathy is pretty exhausted at this point and ready to lie down for a long nap.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8qEMPU0WwSA2XiAjEPgPuXafKN6tQc4mg4ePXfm5qCB4WD_AZu-YXromzi8RU6mjHIKI8dZZiRTlcmfxgYHsWUQb_9K4r8vTwpfK-6eYxXTtkd0_MIFOllBOPqc5orQuT1itveRJS_0A/s1600/Kathy+and+Dave.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8qEMPU0WwSA2XiAjEPgPuXafKN6tQc4mg4ePXfm5qCB4WD_AZu-YXromzi8RU6mjHIKI8dZZiRTlcmfxgYHsWUQb_9K4r8vTwpfK-6eYxXTtkd0_MIFOllBOPqc5orQuT1itveRJS_0A/s400/Kathy+and+Dave.JPG" width="400" /></a></div><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMa9H8OO1rLDyqKeDN0-Zb-cZ_aWEnNEBPEQcETwaBUw1AYqxhcZpPzqymRXL_RC9kJSReOUgwEeZBB8CmqK7f0ybcwBBxjkyTa9tlOrHtonKLqpOGK_63YJmbwM1rtnH3l3LiJ1yqkhQ/s1600/RWT_SPEEDWAGON+take+it+on+the+run.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="129" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMa9H8OO1rLDyqKeDN0-Zb-cZ_aWEnNEBPEQcETwaBUw1AYqxhcZpPzqymRXL_RC9kJSReOUgwEeZBB8CmqK7f0ybcwBBxjkyTa9tlOrHtonKLqpOGK_63YJmbwM1rtnH3l3LiJ1yqkhQ/s200/RWT_SPEEDWAGON+take+it+on+the+run.jpg" width="200" /></a>Anyway, despite my poor time and how poorly I felt during the marathon, I was pretty excited about our group's results. I think we definitely earned the title <i><b>RWT Speedwagon</b></i>. By the way, speaking of <i>speed</i>, Andy just ran a 20 minute flat in the Jingle Bell 5k. Woohoo!<br />
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I've been thinking about a new name for our group. One of the names I was thinking of was <b><i>RunnersWorld Overdrive</i></b>, with perhaps a theme song of “You Ain’t Seen Nothing Yet.” I even had started on a logo, and below is a preliminary version.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBZf2CNIEhy_MMXXjaUTTREdk2Xm8K814sFcSJElutRtQTDxwhHqbfKFNf_y4Ndlwg1X24sHrv9cu6SuGmW70jqePNgfALUPbMSvLEj1gPcu_KeWHdwHM4djXgzg_2k_N9KPMTGW9fwXU/s1600/RunnersWorld+Overdrive2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBZf2CNIEhy_MMXXjaUTTREdk2Xm8K814sFcSJElutRtQTDxwhHqbfKFNf_y4Ndlwg1X24sHrv9cu6SuGmW70jqePNgfALUPbMSvLEj1gPcu_KeWHdwHM4djXgzg_2k_N9KPMTGW9fwXU/s200/RunnersWorld+Overdrive2.jpg" width="196" /></a></div><br />
However, Andy requested that we go back to our old name of <b><i>Ethiopian Elites</i></b>, so that is who we will be this time around.<br />
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Our first official training session will be Saturday, December 18 at Veterans Park (21st and Boulder). We will be meeting at 7:45, with a goal to be actually running by 8:00.<br />
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Links to the marathon and half marathon schedules and routes are located in the sidebar to the right. If you have not yet signed up, it is not too late. <a href="http://tatur.org/okc-entryform-2011.pdf">Print an entry form from this link</a>, fill it out and take it to RunnersWorld Tulsa at 43rd and Peoria.<br />
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By the way, the second Saturday of the schedule happens to fall on Christmas day. We will not have a group run on that day, but on Sunday the 26th there will be a group run starting at RunnersWorld. I will not be at that run because I have responsibilities at church.<br />
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Also, on January 1st, there will not be an official group run. The official run will be on Sunday, January 2. Again I will have to miss the Sunday run because I will be at church. However, I will be running on January 1st. Let me know if you want to run with me.Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com1tag:blogger.com,1999:blog-3746692738152058132.post-12483021075910248332010-08-27T16:09:00.000-05:002010-08-27T16:09:09.697-05:00Preview of October's RoutesI've been planning out October's training routes, and came across the following video. What do you guys think?<br />
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</div>Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com1tag:blogger.com,1999:blog-3746692738152058132.post-32754862749993951152010-08-04T00:14:00.001-05:002010-08-04T00:17:47.942-05:00Last Saturday's Run and the Plan for Next Saturday.<div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">Turnout was a little light for our group at Veterans Park Saturday, and I suppose that's because some of you went to Turkey Mountain. We had another pretty scenic and hilly run from Veterans Park again. We ran past Swan Lake,</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><img alt="SwanLake.jpg" height="150" src="https://mail.google.com/mail/?ui=2&ik=3f8a28b01c&view=att&th=12a310a458b9c22e&attid=0.6&disp=emb&realattid=ii_12a30ea77b3f6872&zw" title="SwanLake.jpg" width="200" /></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">and we ran past Utica Square and through Cascia Hall's parking lot and past their athletic fields,</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><img alt="20091214-HONfixed.jpg" height="150" src="https://mail.google.com/mail/?ui=2&ik=3f8a28b01c&view=att&th=12a310a458b9c22e&attid=0.1&disp=emb&realattid=ii_12a30f16004f4cd0&zw" title="20091214-HONfixed.jpg" width="200" /></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">through Woodward Park and then through the neighborhoods west of Woodward Park.</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><img alt="woodward_park_3.jpg" height="132" src="https://mail.google.com/mail/?ui=2&ik=3f8a28b01c&view=att&th=12a310a458b9c22e&attid=0.3&disp=emb&realattid=ii_12a30f4138dbb00e&zw" title="woodward_park_3.jpg" width="200" /></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">Finally we made it back to Veterans Park. I wasn't feeling my best and ended up walking quite a bit the last mile. Anyway, I got in about 7.5 miles in the morning. I hope you all had a better run than me.</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">In the evening Sandra hosted a scavenger hunt/run - mainly for those training for the Lean Horse 100. We started at Veterans Park and wound our way to Sandra's looking for things along the way. That was about seven miles. Then we did a loop that went through the TU campus and even went past Coach Kathy's old house. And then there was another loop, but I left because I needed my sleep. I ended with a little over 13 miles. I'm thinking about having a couple of Saturday morning runs in September starting at the fairgrounds and including parts of Sandra's routes. Here are a couple of pictures from Sandra's blog (<a href="http://ezjogger.blogspot.com/2010/08/sandras-scavenger-run.html" style="color: #114170;" target="_blank">ezjogger.blogspot.com/2010/<wbr></wbr>08/sandras-scavenger-run.html</a>)<wbr></wbr>.</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><img alt="sunflower.jpg" height="200" src="https://mail.google.com/mail/?ui=2&ik=3f8a28b01c&view=att&th=12a310a458b9c22e&attid=0.5&disp=emb&realattid=ii_12a30f9fa5035a36&zw" title="sunflower.jpg" width="150" /></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><img alt="shoppingcart.jpg" height="200" src="https://mail.google.com/mail/?ui=2&ik=3f8a28b01c&view=att&th=12a310a458b9c22e&attid=0.2&disp=emb&realattid=ii_12a30fa94572f584&zw" title="shoppingcart.jpg" width="150" /></div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">It's going to be very hot this week, so be careful out there. It's okay to run slowly and take walk breaks. I don't expect to be at any of the group runs until August 21. I am going out of town on business this week and on vacation for the next two weeks.</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">This coming Saturday the route is to do an out and back starting south on the River Parks trail. Here are the scheduled distances and turn around points:</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><b>Beginner Half:</b> 7 miles. Turn back at the wooden footbridge that is not quite a quarter of a mile south of I‐44.</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><b>Advanced Half:</b> 9 miles. Turn back at 61st Street.</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><b>Beginner Full:</b> 10 miles. Turn back at the parking lot at 67th Street.</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><b>Intermediate Full:</b> 12 miles. Turn back at Helmerich Park.</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><b>Advanced Full:</b> 14 miles. Turn back at 81st Street.</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br />
</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">Take it on the run!</div><div style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">TATUR Dave</div>Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com0tag:blogger.com,1999:blog-3746692738152058132.post-48827126225303761392010-08-03T23:41:00.001-05:002010-08-03T23:45:24.334-05:00Trade Secrets of the Kenyans<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: small;">I haven't had much time to think about running or blogging lately, but I did run across this good article at </span></span><a href="http://www.runningwarehouse.com/LearningCenter/TrainKenyan.html."><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: small;">www.runningwarehouse.com/LearningCenter/TrainKenyan.html.</span></span></a><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><br />
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<div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: small;">---TATUR Dave<br />
</span></span></span></span><br />
<h1 style="color: #103452; font-family: verdana, arial, helvetica; font-size: 1.667em; line-height: 1.25em; margin-bottom: 3px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">Trade Secrets of the Kenyans</h1><div style="font-family: 'Lucida Grande', 'Lucida Sans Unicode', Verdana, sans-serif; font-size: 10px; line-height: 14px; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">Simple strategies to train like the world's best runners<br />
<em>by Scott Douglas</em></div><h2 style="color: #103452; font-family: verdana, arial, helvetica; font-size: 1.167em; line-height: 1.286em; margin-bottom: 3px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Wouldn't it be great to run like a Kenyan?</h2><div style="font-family: 'Lucida Grande', 'Lucida Sans Unicode', Verdana, sans-serif; font-size: 12px; line-height: 18px; margin-bottom: 15px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Okay, so you're probably not going to move to 8,000 feet of altitude and devote yourself entirely to your athletics. One hundred twenty-mile weeks might not be on next week's agenda. And, yes, it's a little late to pick your parents with an eye toward getting dealt the best genetic hand. But that doesn't mean you can't still train like a Kenyan.</div><div style="font-family: 'Lucida Grande', 'Lucida Sans Unicode', Verdana, sans-serif; font-size: 12px; line-height: 18px; margin-bottom: 15px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">I spent December 2004 in Iten, Kenya, the country's unofficial running capital, where Olympic medalists, world champions and international marathon winners train. For a month, I ran with and talked with all types of runners-road racers, track specialists, cross country aces-to see what common elements ran through their training. Below is what I learned that all runners, regardless of race distance, experience, talent level and setting, can easily add to their programs.</div><h2 style="color: #103452; font-family: verdana, arial, helvetica; font-size: 1.167em; line-height: 1.286em; margin-bottom: 3px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Start Slow, Finish Fast</h2><div style="font-family: 'Lucida Grande', 'Lucida Sans Unicode', Verdana, sans-serif; font-size: 12px; line-height: 18px; margin-bottom: 15px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Every run I did with Kenyans started at a stumble, and most finished substantially faster. Contrast that with most recreational runners' practice of starting out the door at the pace they think they should be running that day, and maintaining roughly the same pace throughout the run.</div><div style="font-family: 'Lucida Grande', 'Lucida Sans Unicode', Verdana, sans-serif; font-size: 12px; line-height: 18px; margin-bottom: 15px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Think of a pot of water coming to a boil-there's no one instant where you can pinpoint when it started to get hot, but the end result is undeniable. The same thing happens when you allow your muscles and cardiovascular system to ease into action-as you gradually warm up, you'll up your pace without really noticing it. Toward the end of your run, you'll be moving quickly and comfortably, and will be teaching yourself how to run fast but relaxed. Finishing faster than you start is also good practice for running negative splits in races.</div><h2 style="color: #103452; font-family: verdana, arial, helvetica; font-size: 1.167em; line-height: 1.286em; margin-bottom: 3px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Vary Very Much</h2><div style="font-family: 'Lucida Grande', 'Lucida Sans Unicode', Verdana, sans-serif; font-size: 12px; line-height: 18px; margin-bottom: 15px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">One day I joined 12:52 5K man Isaac Songok and world junior cross country champ Augustine Choge for their morning run. We did a roughly 10K loop in 49 minutes. For their next run, Songok and Choge covered the same loop in just under 31 minutes-about three minutes per mile faster!</div><div style="font-family: 'Lucida Grande', 'Lucida Sans Unicode', Verdana, sans-serif; font-size: 12px; line-height: 18px; margin-bottom: 15px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">This great disparity in intensity level from run to run is common. To Kenyans, every run has a specific purpose, usually expressed in terms of "easy," "average" or "high" speed. When it's time to go easy, such as the run before or after a "high" session, Kenyans have no qualms about doing nothing more than a glorified trot. This low-intensity, active recovery allows them to still get in volume while leaving them ready to really nail the next hard workout. Most recreational runners, in contrast, run too hard on their easy days and carry around too much residual fatigue to hit the times they're capable of in quality sessions. To reach your racing potential, follow the Kenyans-easy runs easier, harder runs faster.</div><h2 style="color: #103452; font-family: verdana, arial, helvetica; font-size: 1.167em; line-height: 1.286em; margin-bottom: 3px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Get With a Group</h2><div style="font-family: 'Lucida Grande', 'Lucida Sans Unicode', Verdana, sans-serif; font-size: 12px; line-height: 18px; margin-bottom: 15px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">One of the rarest sights in Kenya is a runner training alone. Nearly every Kenyan does nearly every run with at least one, and usually several other runners. Every runner I asked about the subject stated simply that she or he wouldn't be able to train as hard if forced to do so solo.</div><div style="font-family: 'Lucida Grande', 'Lucida Sans Unicode', Verdana, sans-serif; font-size: 12px; line-height: 18px; margin-bottom: 15px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Regularly running with others of similar ability has several benefits. For starters, you're much more likely to stick with your plans if others are present and counting on you. Also, on days when you're not feeling great, you'll get pulled along to better performances than you could achieve on your own. Mentally, consistent training is less of a burden when you're often with others instead of always having to will yourself out the door and down the road.</div><h2 style="color: #103452; font-family: verdana, arial, helvetica; font-size: 1.167em; line-height: 1.286em; margin-bottom: 3px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Tread Softly</h2><div style="font-family: 'Lucida Grande', 'Lucida Sans Unicode', Verdana, sans-serif; font-size: 12px; line-height: 18px; margin-bottom: 15px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">After more than 25 years of running, my body has its share of aches and pains. While I was in Kenya-despite the altitude, hills, speedy company and upping my mileage by more than a third-those niggles disappeared. Three days after getting home, my usual problems reappeared.</div><div style="font-family: 'Lucida Grande', 'Lucida Sans Unicode', Verdana, sans-serif; font-size: 12px; line-height: 18px; margin-bottom: 15px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">That's largely because at home I'm forced to do most of my running on asphalt, while in Kenya every step of every run was on dirt. If you don't believe that regularly running on soft surfaces will do your body a world of good, try this test: Bounce a golf ball on asphalt or concrete. Now try to bounce it on dirt. The same factors that cause the ball to shoot into the air off of asphalt and to barely rise from dirt are at play when you run; consider that, with every running step, you land with three to four times your body weight. Running on dirt and grass as much as possible not only feels better, but will lessen your risk of injury and, therefore, allow you to better reach your potential.</div><h2 style="color: #103452; font-family: verdana, arial, helvetica; font-size: 1.167em; line-height: 1.286em; margin-bottom: 3px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Hit the Hills</h2><div style="font-family: 'Lucida Grande', 'Lucida Sans Unicode', Verdana, sans-serif; font-size: 12px; line-height: 18px; margin-bottom: 15px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Iten is located in the highlands of the Great Rift Valley, so hills are unavoidable. It's rare to go for more than a half mile without having to climb or descend something significant, and doing this regularly has obvious cardiovascular and muscular benefits. Most of us, however, don't live amid such terrain. Does that mean there's nothing to learn from Kenyans on this matter?</div><div style="font-family: 'Lucida Grande', 'Lucida Sans Unicode', Verdana, sans-serif; font-size: 12px; line-height: 18px; margin-bottom: 15px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Not at all. Because in addition to regular runs over hilly courses, Kenyans place great emphasis on specific hill workouts, usually done once a week. Marathoners, milers and everyone in between does them. Most concentrate on several repeats-15 or more-on short hills that take 30 to 60 seconds to climb, with a rest jog down the hill. These workouts improve your aerobic capacity, leg strength, explosive power and range of motion, among other benefits, even if you never race on hilly courses.</div><div style="font-family: 'Lucida Grande', 'Lucida Sans Unicode', Verdana, sans-serif; font-size: 12px; line-height: 18px; margin-bottom: 15px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Don't worry that your area might not have Iten-style hills. Kenyan Henry Rono, who in 1978 set four world records in less than three months, was once asked on what type of hills he did repeats. How steep, how long, how constant a grade, the inquirer wanted to know. "The hill," Rono replied. "Any hill."</div><h2 style="color: #103452; font-family: verdana, arial, helvetica; font-size: 1.167em; line-height: 1.286em; margin-bottom: 3px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Run Diagonally</h2><div style="font-family: 'Lucida Grande', 'Lucida Sans Unicode', Verdana, sans-serif; font-size: 12px; line-height: 18px; margin-bottom: 15px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Another year-round staple, regardless of race distance, is what are known as diagonals. This session consists of running quickly from one corner of a playing field to another, jogging along the goal line to the opposite corner, striding from corner to corner, jogging the straight, and repeating. On the fast sections, the emphasis is on quick, graceful turnover and running relaxed while near top speed. These workouts improve your running form at all speeds and greatly enhance your finishing kick in races.</div><div style="font-family: 'Lucida Grande', 'Lucida Sans Unicode', Verdana, sans-serif; font-size: 12px; line-height: 18px; margin-bottom: 15px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Most Kenyans do at least 30 minutes of diagonals, and some do as much as an hour. If that seems too much for you at first, shoot for at least 15 minutes, preceded by 10 or 15 minutes of jogging. Never strain while doing diagonals; instead, try to run as fast as possible while staying under control and with good form.</div><h2 style="color: #103452; font-family: verdana, arial, helvetica; font-size: 1.167em; line-height: 1.286em; margin-bottom: 3px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Do Drills</h2><div style="font-family: 'Lucida Grande', 'Lucida Sans Unicode', Verdana, sans-serif; font-size: 12px; line-height: 18px; margin-bottom: 15px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">You might think that all Kenyans were born with perfect running technique. I did, until I saw nearly every run being followed by 10 or more minutes of flexibility, range-of-motion and form drills. Working daily on various aspects of the running motion helps Kenyans keep that long, flowing, seemingly effortless stride they're so often envied for.</div><div style="font-family: 'Lucida Grande', 'Lucida Sans Unicode', Verdana, sans-serif; font-size: 12px; line-height: 18px; margin-bottom: 15px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">To easily incorporate this practice into your routine, pick a handful of drills to do most days after your run. Key examples are high knees, quick feet, butt kicks and skipping. In just five minutes, you can do two sets of each, 30 to 50 meters at a time, and greatly improve your running style. You might not be as fast as a Kenyan, but you can at least look like one.</div><div style="border-top-color: rgb(170, 170, 170); border-top-style: solid; border-top-width: 1px; font-family: 'Lucida Grande', 'Lucida Sans Unicode', Verdana, sans-serif; font-size: 0.833em; line-height: 1.3em; margin-bottom: 15px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 10px;"><em>Scott Douglas is a former editor of Running Times and co-author of four running books, including <a href="http://www.runningwarehouse.com/descpage-HKAM.html" style="color: #000066; font-style: inherit; font-weight: normal;">Advanced Marathoning</a>. His Web site is located at<a href="http://www.scottdouglas.biz/" rel="nofollow" style="color: #000066; font-style: inherit; font-weight: normal;">www.scottdouglas.biz</a>.</em></div></div>Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com0tag:blogger.com,1999:blog-3746692738152058132.post-80293347051643587502010-07-21T15:29:00.001-05:002010-07-21T15:43:21.759-05:00It's Hot<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiaHa2jiLfhMd_LxB-Xc6U2Ai7McArDpXxJUokk-TmqMBMFVnGqhhUIeyis9_05RSJMq6YYHRTK-x51CKIQjvVUw4FipHmqqfn9Qi9ndNCEqcNK5MxIWYzS3tFF261jdFhKjpJfQXYREQ/s1600/run+in+heat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiaHa2jiLfhMd_LxB-Xc6U2Ai7McArDpXxJUokk-TmqMBMFVnGqhhUIeyis9_05RSJMq6YYHRTK-x51CKIQjvVUw4FipHmqqfn9Qi9ndNCEqcNK5MxIWYzS3tFF261jdFhKjpJfQXYREQ/s320/run+in+heat.jpg" width="305" /></a></div>I thought Saturday's run was great. Beautiful neighborhoods. Enough hills to keep it interesting. Enough humidity to make it feel like you were swimming. Actually, that's the only thing that bothered me, the heat and humidity. I kept up around an 8:30 pace during the eight mile loop. Then I went back over the course and did almost six more miles, but I slowed considerably, mostly due to the fact that I was getting dehydrated. Or was I just getting tired?<br />
<br />
Monday's hill training was fun, but it was sure hot, and I didn't have time to set out water for the group. The ice water back at the store was a welcome relief! Thursday we will be doing intervals again. I am thinking about keeping them short - maybe 200s or 400s instead of 800s - because of the heat. It looks like it is going to continue to be hot for a while, and I thought it might be good to post a few hints for coping with the heat:<br />
<br />
<br />
<ul><li>Run at the coolest time of day, usually in the morning. Do I follow this advice? No. I run at noon and with the group in the early evening, almost at the hottest part of the day. At least my long runs are in the morning.</li>
<li>Run in the shade as much as possible. I do try to do this.</li>
<li>Wear light technical fabrics and as little as possible to encourage evaporation and wicking of sweat. </li>
<li>Don't wear a hat. It will tend to trap the heat. Wear a visor instead, if you need to keep the sun out of your eyes. However, some people soak a baseball cap with water, stick it in the freezer and then wear it during their runs.</li>
<li>Roll up some ice cubes in a bandanna and wear it around your neck.</li>
<li>Hydrate before, during, and after your run. Consider carrying water bottles (either hand held or on a belt) or a hydration pack.</li>
<li>Run a shorter distance than you might normally run in cooler weather. </li>
<li>Run slower than you would in cooler weather.</li>
<li>Take more walk breaks. Sometimes, in order to make the most of the shade, I will run in the sun and walk in the shade.</li>
<li>Hose yourself off during the run. Or at least splash yourself at the water fountains.</li>
<li>Run with friends, or let someone know where you're running and when you'll return. </li>
<li>If you feel nauseous or light headed, or if you have chills or stop sweating, stop immediately, get in the shade, and drink something cold.</li>
</ul><br />
<div>Here is an article that should serve as a warning about running in the heat:</div><div><a href="http://www.runnersworld.com/article/0,7120,s6-243-297--11446-0,00.html">www.runnersworld.com/article/0,7120,s6-243-297--11446-0,00.html</a></div><div><br />
</div><div><br />
</div>Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com0tag:blogger.com,1999:blog-3746692738152058132.post-49875797204462019202010-07-07T23:34:00.001-05:002010-07-09T13:33:30.612-05:00Running in Ozawkie<div class="MsoNormal" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><div class="MsoNormal" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">I missed last Saturday’s group run because I was at a family reunion in Kansas, but I did manage to get in a 12 mile run on the way too hilly streets of Ozawkie.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjieMqtc5d1Y3thA8cgdOCd_781_e3bQidQAyqXrIl4OVFiT3UvdkfNcdKXc6e2Bugwe8S4YJELPvPI_LW-fr-92vlXWpInjhCjMfDYWwn0qsaLYWPz6A8bhe1i0HYJtp6N3OE_4vp_XX8/s1600/Ozawkie.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="205" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjieMqtc5d1Y3thA8cgdOCd_781_e3bQidQAyqXrIl4OVFiT3UvdkfNcdKXc6e2Bugwe8S4YJELPvPI_LW-fr-92vlXWpInjhCjMfDYWwn0qsaLYWPz6A8bhe1i0HYJtp6N3OE_4vp_XX8/s400/Ozawkie.jpg" width="400" /></a></div></div><div class="MsoNormal" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><div class="MsoNormal" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">I didn’t feel that good on the run and almost quit after 6 miles, but I stuck in there and finished the miles that I had planned on running. By the way, Ozawkie isn't a very big town, and I ran on every street (except for some very short dead ends) at least once, and some streets as many as four times. The hill in the picture above was hit four times, twice in each direction. Almost too steep to run down, and on one of the trips up it was too steep for me to run up, so I walked a bit.</div><div class="MsoNormal" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div class="MsoNormal" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">I hope you all had a good run and a good Independence Day weekend. I know some in our group (Stormy and Sam and maybe others that I don’t know about) competed in the 50 mile Midnight Madness race. Be sure and congratulate them and ask to see their blisters.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcSQ-kXzooP5Azo-NNWPH5DXwFdP_o1jwyWwSOSyCRMzgHPyHXLQTfbf10D3AulecUj46mS3R1bVff58nVKX9wADsUpWAioXCrm0cP_l4fu87mlHyAHhLi1k8W41w-FoHcqmrHgA26uBw/s1600/poker.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcSQ-kXzooP5Azo-NNWPH5DXwFdP_o1jwyWwSOSyCRMzgHPyHXLQTfbf10D3AulecUj46mS3R1bVff58nVKX9wADsUpWAioXCrm0cP_l4fu87mlHyAHhLi1k8W41w-FoHcqmrHgA26uBw/s400/poker.jpg" width="400" /></a></div><div class="MsoNormal" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div class="MsoNormal" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>This Saturday is the Poker Run, which will start at Veterans Park at 7:00 a.m.</b> For a minimum five dollar donation you can receive cards during your five mile run, and the ones with the best poker hands at the end will receive prizes. You don’t have to participate in the Poker Run to run with the group, but it is fun, and there is a good chance that you will win something good. I will have to miss the Poker Run because I have a church meeting that I really need to be at. I hope to get in a run sometime in the afternoon or evening.</div><div class="MsoNormal" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Tomorrow (Thursday) is our interval workout, starting at RunnersWorld at 5:30 p.m. I had 20 x 200 meters planned, but Patty says she would rather do 800 meter repeats, so I guess we will decide when we get to the store.</div><div class="MsoNormal" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">So, I guess I will see you all on Thursday, Monday, or a week from Saturday.</div><div class="MsoNormal" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Take it on the run!</div><div class="MsoNormal" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">TATUR Dave</div>Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com0tag:blogger.com,1999:blog-3746692738152058132.post-49990955655557537522010-06-28T23:08:00.002-05:002010-06-28T23:29:00.987-05:00Closing Out the Month of JuneThe interval workout went well last Thursday. Six bouts of 800 meters with about three minutes rest in between. In cooler times the rest period would have been shortened, but it was in the 90s and pretty humid. Stormy led the pack with, I don't know, maybe a little under 3 minutes per 800. Sally and I ran together and averaged 3:20 for the 800s. Andy and Steve kind of hung together, and Beth, Patty, and Kaci made good running partners for this workout. Larry also ran with us. I think that's everybody, but I may have inadvertently left somebody out.<br />
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I recovered well from that workout by Saturday. Not too much soreness in the legs. It was warm and humid again when we did our long run - so much that we are going to try starting an hour earlier beginning next week. Our eight miles was at a fairly brisk pace for a sort of long run. Will held back and led us at around an 8:15 pace for about five miles, and then I think the pace picked up. But I'm not really sure because Steve and I lingered at the water stop. I ended up with an 8:15 average for 8.23 miles. I think Brian, who was with the lead group said his average was about 8:09. I'm sorta hoping that as our runs get longer that the pace for most of us will slow down just a bit.<br />
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After the run I went with Kathy and Brian to LaFortune Park and played tennis for an hour and a half. It was the first time I picked up a racket in 20 years. I had a lot of fun, but it exercised a few muscles that running doesn't seem to get too well. My glutes were a bit sore Sunday and even Monday morning.<br />
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It's Monday night now, and I'm in Memphis. I missed the hill training this evening. In fact, I didn't get in my run today. But I did take about a three mile brisk walk in downtown Memphis and pumped some weights in the hotel fitness center. After the workout I looked just like Arnold Schwarzenegger. After that I went to eat at Corky's Barbecue and had dry Memphis style ribs. They were pretty good, but I think I prefer the wet ribs. Too bad I overate, and now my body doesn't look like Arnold's anymore. On the way back to the hotel I passed a convenience store and took a picture of their sign, and it reminded me that I should try to run some this week.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg33sFjLYeMTlM3T2wQ9-y68roeT_zcROsauDK4EjKJfq_5A3gWCkuiPWZtZRsfZx2-HBTPb2Hzt8FpGogu7NCGlmAWWAjAJ8W5-CqcmaUuyR_i-gPxHqCFrveCx6eJEkegQ5hz1XZ0shc/s1600/OnTheRun.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="146" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg33sFjLYeMTlM3T2wQ9-y68roeT_zcROsauDK4EjKJfq_5A3gWCkuiPWZtZRsfZx2-HBTPb2Hzt8FpGogu7NCGlmAWWAjAJ8W5-CqcmaUuyR_i-gPxHqCFrveCx6eJEkegQ5hz1XZ0shc/s400/OnTheRun.jpg" width="400" /></a></div><br />
Hopefully I will be back in time for our Thursday group run, but there actually is a pretty good chance I will miss it. For sure I will miss next Saturday's run, but I should be back on the 5th for another hill run.<br />
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Saturday's run will start at Veterans Park at <b>5:45 a.m.</b> The route is to go south on the River Parks trail and then turn around and return to Veterans Park. Where you turn around depends on what group you are in:<br />
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<b>Beginner Half:</b> <u>4 miles</u>. Turn at 41st Street. There will be an aid station there for the Midnight Madness 50 mile race.<br />
<b>Advanced Half, Beginner Full:</b> <u>7 miles</u>. Turn at the 4.5 mile marker (or you can go on to the park at 56th<br />
Street, which will add about a half mile to your run, but there is a nice water fountain there.)<br />
<b>Intermediate and Advanced Full:</b> <u>9 miles</u>. Turn at about 61st Street. I would say the 5 mile marker, but they took it down when they redid the trail.<br />
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Everybody should offer words of encouragement to the 50 milers, who will be into their 6th hour of running when you guys get started.<br />
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Take it on the run!<br />
TATUR DaveEthiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com1tag:blogger.com,1999:blog-3746692738152058132.post-64802912233318217052010-06-24T12:10:00.001-05:002010-06-24T12:16:06.457-05:00Marathon Training - Week 2Last Saturday we had a good turnout of runners, I'd say about 20 in the RWT Speedwagon group, and well over 200 overall. Temperature was a bit warm for that early in the morning, but we survived. The marathoners ran a little over 7 miles, and the half marathoners about 5.<br />
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Will and Stormy really got off to a fast start, averaging something like a 7:15 pace. I was happy keeping close to an 8:30 pace, and as the runs get longer, I will probably slow that down to near 9 minute pace.<br />
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We had a bunch of people show up Monday evening for our hill trainining. There was Brian, Steve, Steve (yes, there were two Steves), Patty, Kaci, Andy, Sally, Beth, and me. Others from our group opted for just an easy run on Monday. We will continue to have hill training workouts on Mondays throughout the training session. We meet at RunnersWorld at 5:30 and run in the neighborhood behind the store.<br />
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It is at noon on Thursday as I write this. Tonight we will do intervals on the River Parks trail. Last week we did 12 x 400 meters (although it was hot, and some stopped at 8), and tonight we do 6 x 800 meters. Our plan is to start at the store at 5:30 p.m. and run easily to just south of where I-44 crosses Riverside. From the water fountain to the restrooms at 56th is 800 meters. There are paint marks on the trail every 100 meters, and the trail is pretty well shaded. Plus, there usually is not much congestion on that section of trail.<br />
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This Saturday we will meet at Veterans Park at 6:45 and run either 6 miles for the half marathoners or 8 miles for the full marathoners. The six mile route is as shown below.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRl4GFLku-h1QgPUxbDB-Aq0qfKQJbP-7CUQFTruysrLVL2exNWhin1ECouOEJAnJctZcuo6hNp-jSEgi820YZjJHDFPQApDYhBhPJDeQcWHwePhBQ_M7UTq_-VHeaM8HCi1thLEgI6JQ/s1600/Veterans+Park-Midland+Valley+Trail+6+Mile+Loop.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRl4GFLku-h1QgPUxbDB-Aq0qfKQJbP-7CUQFTruysrLVL2exNWhin1ECouOEJAnJctZcuo6hNp-jSEgi820YZjJHDFPQApDYhBhPJDeQcWHwePhBQ_M7UTq_-VHeaM8HCi1thLEgI6JQ/s400/Veterans+Park-Midland+Valley+Trail+6+Mile+Loop.jpg" width="355" /></a></div><br />
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TATUR DaveEthiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com0tag:blogger.com,1999:blog-3746692738152058132.post-43155686500682730472010-06-11T12:49:00.004-05:002010-06-24T12:17:41.640-05:00Start of Marathon Training<div class="separator" style="clear: both; text-align: center;"><a href="http://www.runnersworldtulsa.com/"><img border="0" height="331" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif6El8mXcSyB7_ah4vZFunK5BOHBo-8nl56Mi6KAG3BHSU-QkM_HbjSCxnYVZ-ko_nIWtDSRpddP43_YwIDEZh4_EgNzxPEdqP2i28JGTCGzoSfI_qfumtp08M4zvkzbpr5MTC-d9KqEQ/s400/Rt66TrainingLogo.jpg" width="400" /></a></div>Well, it's time to start gearing up for the fall marathon season. Sure, it's not even close to fall, but training for a marathon takes a long time. Our first official training run will be June 19 at 6:45 a.m. at Veterans Park at 21st & Boulder. Our training schedules are geared for the Route 66 Marathon in November, but if you are looking to do another fall marathon or half marathon, you can still run with us and just modify your long run distance as necessary.<br />
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Training is free, and you are welcome to join us. If you have not done so already, please sign up with Brian and Kathy at RunnersWorld. That way you will get regular email updates that will give you training tips and will remind you of the runs and tell you our starting location and time, etc.<br />
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Training schedules and routes are on the <a href="http://www.runnersworldtulsa.com/">RunnersWorld Tulsa website</a>.<br />
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By the way, our group name has changed from <i>Ethiopian Elites</i> to <i>RWT Speedwagon</i>. No special reason. I just thought it was time for a change. Besides, the wings on our new group logo goes well with the wings on the RunnersWorld Tulsa Route 66 training logo.<br />
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Besides the Saturday long runs, RunnersWorld continues to have the Tuesday and Thursday night runs at 5:30. Right now the Tuesday night runs start at Helmerich Park, and the Thursday night runs begin at the store.<br />
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Starting this coming Monday, a group of us will be meeting at the Turkey Mountain parking lot at 5:45 p.m. for hill workouts. We will start with hill sprints (<a href="http://runningtimes.com/Article.aspx?ArticleID=15737">click here for a good article on hill sprints</a>), and as time goes on, we will begin to do longer hill repeats.<br />
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Take it on the run!<br />
TATUR Dave<br />
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</div>Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com0tag:blogger.com,1999:blog-3746692738152058132.post-58040602541910941182010-05-19T22:20:00.000-05:002010-05-19T22:20:51.762-05:00Well, it's been quite a while since I updated this blog. At the end of April I ran the 10th Oklahoma City Memorial Marathon. It was a fun race. I didn't really have a time goal, although I sorta wanted to beat my last time at this race. That would mean I would need to run a 3:58 or faster. I really wasn't trying to keep a certain pace throughout the race, though. At mile 21 or thereabouts I looked at my watch and figured if I ran hard to the finish I could finish in the low 3:50s, maybe a 3:51 or 3:52. Instead, I thought it best to just enjoy the last few miles, keeping a 10 minute per mile pace or faster. I ended with 3:55:56, and I was very satisfied with that. The really cool part was that it was the first marathon I finished that I wasn't asked if I needed medical attention.<br />
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May 8th I had good 15 mile run on Turkey Mountain, except that I fell hard and hurt my knee. After my run the following Tuesday I could hardly walk for the rest of the week. That sort of bummed me out because I was looking forward to running with Lisa Smith-Batchen when she came through town. So, Saturday May 15th I decided to just go and hang out and try to give encouragement to those who did run. Once I got there I changed my mind and decided to just do five miles. After that first loop my knee didn't hurt, so I decided to do another loop, and then another, and then another. Next thing I know, I had finished 50 miles. That was a fun day! Rob and Stormy also ran 50 with Lisa, and Kathy and Arnold each had at least 45 miles in. Kathy missed out on a few miles because in the midst of the 50 mile run she went and did a half marathon with Amanda. Kirk got in 31 miles before he suffered from leg cramps. Below is a picture of Kirk, Arnold, Lisa, me, and Ken.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCiJMVZu3hOSJGcXwlzlX98mJprzlHO_2POeSsqHB2QqBsnMLCpzHRR137vs5ERb3B-WoUTRF8T2SK2aJTi6H0oYPeWjydcihTk4kqF3dzdp3bjM1SRNcgypf5n-daED7X1WOG8ffH7s8/s1600/50+miler.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCiJMVZu3hOSJGcXwlzlX98mJprzlHO_2POeSsqHB2QqBsnMLCpzHRR137vs5ERb3B-WoUTRF8T2SK2aJTi6H0oYPeWjydcihTk4kqF3dzdp3bjM1SRNcgypf5n-daED7X1WOG8ffH7s8/s400/50+miler.jpg" width="400" /></a></div>My knee has been sore ever since Saturday's run, but that's okay. I'm still glad I ran. I will just lay off of running for a few more days until it gets better. I hope to go to Wichita and do another 50 miles on June 3 with Lisa, and then at least 50 on a night run on June 11.Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com0tag:blogger.com,1999:blog-3746692738152058132.post-60951148746519739322010-04-13T21:11:00.002-05:002010-04-13T21:20:04.001-05:00Springfield Bike Ride<table border="0" cellpadding="0" cellspacing="0" style="width: 420px;"><tbody>
<tr><td>I'm out of town on business, and I took my bike, so I have been riding instead of running. This is the second bike ride I did in Springfield this week. Yesterday I rode about 23 miles and averaged almost 17 mph.<br />
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Today I rode fairly easy most of the time, although a few of the hills early in the ride were a little tough. At around mile 9 I caught up with a rider that had started on the short loop, and he looked like he was having some difficulty, so I stayed with him for a few miles and then talked him into taking the short cut back. Then I pushed it a little and caught the next group in front of me. Once I caught the group, it was an easy to moderate ride. The speeds picked up, but we were going more downhill at that point.<br />
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Overall I felt good and was pleased with averaging 17.5 mph for a 25 mile ride, especially since I wasn't riding too hard.<br />
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<strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Activity</strong><br />
<div style="clear: both; float: left; padding-bottom: 6px; padding-left: 12px; padding-right: 12px; text-align: center;"><div style="clear: both; float: left; font-size: 11px; line-height: 160%; margin-bottom: 6px; padding-bottom: 10px; padding-left: 5px; padding-top: 10px; text-align: left; width: 390px;"><table border="0" cellpadding="0" cellspacing="0" style="font-size: 11px; text-align: left; width: 365px;"><tbody>
<tr valign="top" width="20%"><td style="padding-right: 5px; text-align: right;" width="20%">Route:</td><td width="30%"><strong>--</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Elev. Avg:</td><td width="30%"><strong>1367 ft</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Location:</td><td width="30%"><strong>Turners, MO</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Elev. Gain:</td><td width="30%"><strong>+10 ft</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Date:</td><td width="30%"><strong>04/13/10</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Up/Downhill:</td><td width="30%"><strong> [+1240/-1230]</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Time:</td><td width="30%"><strong>06:00 PM</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Difficulty:</td><td width="30%"><strong>4.5 / 5.0</strong></td></tr>
<tr valign="top"><td colspan="4" style="padding-right: 5px; text-align: right;"></td> </tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Weather:</td><td colspan="3"><strong>Fair</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%"></td><td colspan="3"><strong>76 F temp; 29% humidity</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%"></td><td colspan="3"><strong>75 F heat index; winds SE 15</strong></td></tr>
</tbody></table></div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Performance</strong><br />
<div style="clear: both; float: left; padding-bottom: 6px; padding-left: 12px; padding-right: 12px; text-align: center;"><div style="clear: both; float: left; font-size: 11px; line-height: 160%; margin-bottom: 6px; padding-bottom: 10px; padding-left: 5px; padding-top: 10px; text-align: left; width: 390px;"><table border="0" cellpadding="0" cellspacing="0" style="font-size: 11px; text-align: left; width: 365px;"><tbody>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Distance:</td><td width="30%"><strong> 25.06 miles</strong></td><td rowspan="2" style="padding-right: 5px; text-align: right;" width="20%"></td><td rowspan="2" width="30%"><strong></strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Time:</td><td><strong>1:25:50</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Speed:</td><td><strong>17.5 mph</strong></td><td style="padding-right: 5px; text-align: right;"></td><td><strong></strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Pace:</td><td><strong>3' 26 /mi</strong></td><td style="padding-right: 5px; text-align: right;">Heart Rate:</td><td><strong>141 bpm (Avg)</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Calories:</td><td><strong>1586</strong></td><td style="padding-right: 5px; text-align: right;"></td><td><strong>168 bpm (Peak)</strong></td></tr>
</tbody></table></div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Map</strong><img src="http://bimactive.com/ba/ui/map_get.php?hasPlotPath=1&mapH=420&mapV=420&datasetID=624789&mapType=street" /><br />
<div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Elevation (ft)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=474083&chartH=420&chartV=135&datasetID=624789&chartType=default_chart_route&units=1" /><br />
<div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Speed (mph)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=474083&chartH=420&chartV=135&datasetID=624789&chartType=default_chart_activity&units=1" /><br />
<div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Heart Rate (bpm)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=474083&chartH=420&chartV=135&datasetID=624789&chartType=heartrate_chart_activity&units=1" /><br />
<div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Heart Rate Zones</strong><br />
<table border="0" cellpadding="0" cellspacing="0" style="border-left: 1px solid; border-top: 1px solid; margin-bottom: 15px; width: 420px;"><tbody>
<tr><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-top: 5px; text-align: center; text-transform: uppercase;">Zone</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-top: 5px; text-align: center; text-transform: uppercase;">Range<br />
(bpm)</th><th colspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-top: 5px; text-align: center; text-transform: uppercase;">Time<br />
In Zone</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-top: 5px; text-align: center; text-transform: uppercase;">Distance<br />
In Zone</th></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">Zone 5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">161 - 179</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0h 04m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">4% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_red_4.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0.96 mi</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">Zone 4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">143 - 161</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0h 36m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">42% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_orange_42.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9.77 mi</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">Zone 3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">125 - 143</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0h 42m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">49% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_yellow_49.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">13.10 mi</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">Zone 2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">107 - 125</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0h 07m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_green_8.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2.53 mi</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">Zone 1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">90 - 107</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0h 00m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_blue_0.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0.00 mi</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">(none)</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">out of range</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0h 00m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_grey_0.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0.00 mi</td></tr>
</tbody></table><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Splits</strong><br />
<table border="0" cellpadding="0" cellspacing="0" style="border-left: 1px solid; border-top: 1px solid; width: 420px;"><tbody>
<tr><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Mile</th><th colspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Pace (min/mile)</th><th colspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Speed (mph)</th><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Heart<br />
Rate</th><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Elev<br />
Gain</th></tr>
<tr><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">actual</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">+/- avg</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">actual</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">+/- avg</th></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2' 57</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 28</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">20.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+2.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">131</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-3 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 11</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 14</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">18.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">138</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+10 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 19</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 06</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">18.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">142</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+23 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2' 19</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-1' 06</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">25.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+8.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">126</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-55 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2' 05</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-1' 20</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">28.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+11.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">129</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-118 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 03</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 22</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">19.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+2.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">132</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-20 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">4' 46</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1' 20</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">12.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-4.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">155</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+141 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 40</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 14</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">16.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-1.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">154</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+3 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">4' 12</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 46</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">14.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-3.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">153</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+40 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">10</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">4' 28</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1' 02</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">13.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-4.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">138</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+10 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">11</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">4' 47</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1' 21</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">12.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-5.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">131</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+17 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">12</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 43</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 17</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">16.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-1.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">146</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+3 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">13</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 33</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 07</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">16.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">154</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+33 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">14</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 17</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 08</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">18.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">153</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+3 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">15</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 34</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 08</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">16.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">154</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">16</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">4' 10</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 44</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">14.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-3.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">142</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+20 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">17</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 23</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 02</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">17.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">139</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-7 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">18</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 12</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 13</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">18.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">132</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-3 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">19</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2' 53</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 32</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">20.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+3.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">127</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-26 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">20</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 19</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 06</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">18.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">133</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-16 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">21</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 06</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 19</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">19.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">134</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-3 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">22</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2' 54</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 31</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">20.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+3.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">131</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-33 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">23</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 11</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 14</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">18.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">132</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-10 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">24</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2' 40</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 45</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">22.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+4.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">140</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-69 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">25</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 36</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 10</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">16.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">157</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+72 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">end</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">4' 35</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1' 09</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">13.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-4.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">166</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0 ft</td></tr>
<tr><td colspan="6" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; font-weight: bold; padding-bottom: 3px; padding-right: 10px; padding-top: 3px; text-align: right;">Versus average of 17.5 mph</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; font-weight: bold; padding-bottom: 3px; padding-right: 10px; padding-top: 3px; text-align: right;"></td></tr>
</tbody></table><br />
</td></tr>
<tr><td><div style="font-size: 11px; text-align: center;">Posted from <a href="http://bimactive.com/" target="_blank">bimactive.com</a></div></td></tr>
</tbody></table>Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com1tag:blogger.com,1999:blog-3746692738152058132.post-28057788802436109782010-04-11T16:49:00.002-05:002010-04-11T16:54:28.746-05:00Last Long Run<table border="0" cellpadding="0" cellspacing="0" style="width: 420px;"><tbody>
<tr><td>Sorry I didn't make it to our last long run before the Oklahoma City Marathon. My wife was very sick, and I needed to stay with her. Since I wasn't there, there's not much I can say about the run.<br />
<br />
I did make up the run on Saturday night, running 19 miles by myself. I started shortly after 8 and finished a little before 11:30. It started out pretty warm, but cooled off nicely during the run. When I got to 11th and Riverside, the police were out on the trails looking for a man with no pants. Luckily I didn't see him. I did slow down toward the end. The water fountains weren't working too well, and I think I was getting a bit dehydrated. I was going to do 22 miles, but the lights shut off on the trail at about 11, so I stopped at 19 miles. Next Saturday should be an easy run of around 8 to 10 miles, and then the marathon. <br />
<br />
I did a total of about 57 miles on the bike and 27 miles running last week.<br />
<br />
<strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Activity</strong><br />
<div style="clear: both; float: left; padding-bottom: 6px; padding-left: 12px; padding-right: 12px; text-align: center;"><div style="clear: both; float: left; font-size: 11px; line-height: 160%; margin-bottom: 6px; padding-bottom: 10px; padding-left: 5px; padding-top: 10px; text-align: left; width: 390px;"><table border="0" cellpadding="0" cellspacing="0" style="font-size: 11px; text-align: left; width: 365px;"><tbody>
<tr valign="top" width="20%"><td style="padding-right: 5px; text-align: right;" width="20%">Route:</td><td width="30%"><strong>--</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Elev. Avg:</td><td width="30%"><strong>620 ft</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Location:</td><td width="30%"><strong>Tulsa, OK</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Elev. Gain:</td><td width="30%"><strong>-3 ft</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Date:</td><td width="30%"><strong>04/10/10</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Up/Downhill:</td><td width="30%"><strong> [+472/-475]</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Time:</td><td width="30%"><strong>08:09 PM</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Difficulty:</td><td width="30%"><strong>3.5 / 5.0</strong></td></tr>
<tr valign="top"><td colspan="4" style="padding-right: 5px; text-align: right;"></td> </tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Weather:</td><td colspan="3"><strong>Fair</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%"></td><td colspan="3"><strong>60 F temp; 43% humidity</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%"></td><td colspan="3"><strong>60 F heat index; winds S 5</strong></td></tr>
</tbody></table></div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Performance</strong><br />
<div style="clear: both; float: left; padding-bottom: 6px; padding-left: 12px; padding-right: 12px; text-align: center;"><div style="clear: both; float: left; font-size: 11px; line-height: 160%; margin-bottom: 6px; padding-bottom: 10px; padding-left: 5px; padding-top: 10px; text-align: left; width: 390px;"><table border="0" cellpadding="0" cellspacing="0" style="font-size: 11px; text-align: left; width: 365px;"><tbody>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Distance:</td><td width="30%"><strong> 19.00 miles</strong></td><td rowspan="2" style="padding-right: 5px; text-align: right;" width="20%"></td><td rowspan="2" width="30%"><strong></strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Time:</td><td><strong>2:55:27</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Speed:</td><td><strong>6.5 mph</strong></td><td style="padding-right: 5px; text-align: right;"></td><td><strong></strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Pace:</td><td><strong>9' 14 /mi</strong></td><td style="padding-right: 5px; text-align: right;"></td><td><strong></strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Calories:</td><td><strong>2410</strong></td><td style="padding-right: 5px; text-align: right;"></td><td><strong></strong></td></tr>
</tbody></table></div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Map</strong><img src="http://bimactive.com/ba/ui/map_get.php?hasPlotPath=1&mapH=420&mapV=420&datasetID=622054&mapType=street" /><br />
<div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Splits</strong><br />
<table border="0" cellpadding="0" cellspacing="0" style="border-left: 1px solid; border-top: 1px solid; width: 420px;"><tbody>
<tr><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Mile</th><th colspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Pace (min/mile)</th><th colspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Speed (mph)</th><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Elevation<br />
Gain</th></tr>
<tr><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">actual</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">+/- avg</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">actual</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">+/- avg</th></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 43</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 31</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+7 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 59</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 15</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-7 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 56</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 18</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-4 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 56</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 18</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 49</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 25</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+13 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 52</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 22</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-3 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 23</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 09</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+6 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 01</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 13</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-13 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 14</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 00</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">10</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 27</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 13</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">11</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 31</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 17</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+10 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">12</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 38</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 24</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-10 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">13</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 35</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 21</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">14</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 56</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 42</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-13 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">15</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">10' 10</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 56</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">16</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 27</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 13</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+13 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">17</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 18</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 04</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">18</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 29</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 15</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+10 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">19</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 10</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 04</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-7 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">end</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">10' 33</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1' 19</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-3 ft</td></tr>
<tr><td colspan="6" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; font-weight: bold; padding-bottom: 3px; padding-right: 10px; padding-top: 3px; text-align: right;">Versus average of 9' 14 min/mile</td></tr>
</tbody></table><br />
</td></tr>
<tr><td><div style="font-size: 11px; text-align: center;">Posted from <a href="http://bimactive.com/" target="_blank">bimactive.com</a></div></td></tr>
</tbody></table>Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com0tag:blogger.com,1999:blog-3746692738152058132.post-83872985251992492662010-04-09T09:21:00.003-05:002010-04-09T09:30:57.060-05:00One More Bike Ride<table border="0" cellpadding="0" cellspacing="0" style="width: 420px;"><tbody>
<tr><td>I know it seems like I have switched from running to biking, but that is not the case. I did get in a couple of 4 mile runs early in the week. I was planning on running both at noon and in the evening on Thursday, but Wednesday night as I was running up the stairs, I didn't quite lift my leg high enough on the last step. I was barefoot, and I kicked the stair riser really hard, and my toe hurts. So, I decided to just ride my bike yesterday. Hopefully my toe will be ready for our long run on Saturday.<br />
<br />
Thursday I started at about 21st and Riverside and headed north, doing the Zink Lake loop. Then from the pedestrian bridge I headed south to the bears at 71st and back to 21st.<br />
<br />
So far this week, that makes about 58 miles of biking and 8 miles of running. Next up is 22 miles of running on Saturday.<br />
<br />
<strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Activity</strong><br />
<div style="clear: both; float: left; padding-bottom: 6px; padding-left: 12px; padding-right: 12px; text-align: center;"><div style="clear: both; float: left; font-size: 11px; line-height: 160%; margin-bottom: 6px; padding-bottom: 10px; padding-left: 5px; padding-top: 10px; text-align: left; width: 390px;"><table border="0" cellpadding="0" cellspacing="0" style="font-size: 11px; text-align: left; width: 365px;"><tbody>
<tr valign="top" width="20%"><td style="padding-right: 5px; text-align: right;" width="20%">Route:</td><td width="30%"><strong>--</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Elev. Avg:</td><td width="30%"><strong>624 ft</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Location:</td><td width="30%"><strong>Tulsa, OK</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Elev. Gain:</td><td width="30%"><strong>-10 ft</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Date:</td><td width="30%"><strong>04/08/10</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Up/Downhill:</td><td width="30%"><strong> [+272/-282]</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Time:</td><td width="30%"><strong>05:37 PM</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Difficulty:</td><td width="30%"><strong>3.0 / 5.0</strong></td></tr>
<tr valign="top"><td colspan="4" style="padding-right: 5px; text-align: right;"></td> </tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Weather:</td><td colspan="3"><strong>A Few Clouds</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%"></td><td colspan="3"><strong>65 F temp; 25% humidity</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%"></td><td colspan="3"><strong>65 F heat index; winds W 9</strong></td></tr>
</tbody></table></div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Performance</strong><br />
<div style="clear: both; float: left; padding-bottom: 6px; padding-left: 12px; padding-right: 12px; text-align: center;"><div style="clear: both; float: left; font-size: 11px; line-height: 160%; margin-bottom: 6px; padding-bottom: 10px; padding-left: 5px; padding-top: 10px; text-align: left; width: 390px;"><table border="0" cellpadding="0" cellspacing="0" style="font-size: 11px; text-align: left; width: 365px;"><tbody>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Distance:</td><td width="30%"><strong> 13.02 miles</strong></td><td rowspan="2" style="padding-right: 5px; text-align: right;" width="20%"></td><td rowspan="2" width="30%"><strong></strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Time:</td><td><strong>0:44:27</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Speed:</td><td><strong>17.6 mph</strong></td><td style="padding-right: 5px; text-align: right;"></td><td><strong></strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Pace:</td><td><strong>3' 25 /mi</strong></td><td style="padding-right: 5px; text-align: right;">Heart Rate:</td><td><strong>150 bpm (Avg)</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Calories:</td><td><strong>851</strong></td><td style="padding-right: 5px; text-align: right;"></td><td><strong>165 bpm (Peak)</strong></td></tr>
</tbody></table></div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;"><span class="Apple-style-span" style="font-size: medium; font-weight: normal; text-transform: none;"><strong style="clear: both; display: inline !important; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Splits</strong></span></strong><br />
<table border="0" cellpadding="0" cellspacing="0" style="border-left: 1px solid; border-top: 1px solid; width: 420px;"><tbody>
<tr><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Mile</th><th colspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Pace (min/mile)</th><th colspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Speed (mph)</th><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Heart<br />
Rate</th><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Elev<br />
Gain</th></tr>
<tr><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">actual</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">+/- avg</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">actual</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">+/- avg</th></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 47</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 22</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">15.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-1.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">138</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+3 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 23</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 01</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">17.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">145</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-13 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 34</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 09</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">16.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">146</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 32</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 07</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">16.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">144</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+3 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 16</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 08</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">18.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">150</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 31</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 06</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">17.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">153</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-4 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 18</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 06</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">18.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">149</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 24</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 00</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">17.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">144</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 16</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 08</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">18.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">158</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">10</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 31</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 06</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">17.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">157</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+10 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">11</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 16</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 08</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">18.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">157</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-9 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">12</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 16</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 08</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">18.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">158</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+10 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">13</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 15</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 09</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">18.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">162</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-10 ft</td></tr>
<tr><td colspan="6" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; font-weight: bold; padding-bottom: 3px; padding-right: 10px; padding-top: 3px; text-align: right;">Versus average of 17.6 mph</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; font-weight: bold; padding-bottom: 3px; padding-right: 10px; padding-top: 3px; text-align: right;"></td></tr>
</tbody></table><br />
</td></tr>
<tr><td><div style="font-size: 11px; text-align: center;">Posted from <a href="http://bimactive.com/" target="_blank">bimactive.com</a></div></td></tr>
</tbody></table>Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com0tag:blogger.com,1999:blog-3746692738152058132.post-13919718419349156482010-04-08T09:23:00.004-05:002010-04-09T09:35:25.489-05:00A Cold and Windy Ride<table border="0" cellpadding="0" cellspacing="0" style="width: 420px;"><tbody>
<tr><td>Boy, the weather report was off on this ride. I was expecting mid sixties with a 10 mph wind, but when we got started riding it was in the lower 50s with what must have been at least 20 mph winds, with even larger gusts.<br />
<br />
Missy, Lisa, and I started at the Trek store and started riding north into the wind on the River Parks trail. We were joined shortly by Bud, and then we passed Cassy and Stacy, who were riding south, at around 71st Street. Cassy and Stacy turned around and joined us. Lisa and Bud turned back at the pedestrian bridge.<br />
<br />
By the time we got to 21st I was ready to be out of the wind, so I went in the bathrooms there and was so glad to use the hand dryers. Warmed me up nicely! Stacy and Cassy stayed with us until we crossed the river on the 11th Street Bridge. The ride back south was much nicer with the wind at our backs.<br />
<br />
It was a fun ride, but it would have been much better if I had dressed warmer.<br />
<br />
<strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Activity</strong><br />
<div style="clear: both; float: left; padding-bottom: 6px; padding-left: 12px; padding-right: 12px; text-align: center;"><div style="clear: both; float: left; font-size: 11px; line-height: 160%; margin-bottom: 6px; padding-bottom: 10px; padding-left: 5px; padding-top: 10px; text-align: left; width: 390px;"><table border="0" cellpadding="0" cellspacing="0" style="font-size: 11px; text-align: left; width: 365px;"><tbody>
<tr valign="top" width="20%"><td style="padding-right: 5px; text-align: right;" width="20%">Route:</td><td width="30%"><strong>--</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Elev. Avg:</td><td width="30%"><strong>620 ft</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Location:</td><td width="30%"><strong>Jenks, OK</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Elev. Gain:</td><td width="30%"><strong>+0 ft</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Date:</td><td width="30%"><strong>04/07/10</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Up/Downhill:</td><td width="30%"><strong> [+403/-403]</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Time:</td><td width="30%"><strong>05:54 PM</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Difficulty:</td><td width="30%"><strong>3.6 / 5.0</strong></td></tr>
<tr valign="top"><td colspan="4" style="padding-right: 5px; text-align: right;"></td> </tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Weather:</td><td colspan="3"><strong>Overcast</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%"></td><td colspan="3"><strong>50 F temp; 63% humidity</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%"></td><td colspan="3"><strong>50 F heat index; winds NW 12 G 20</strong></td></tr>
</tbody></table></div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Performance</strong><br />
<div style="clear: both; float: left; padding-bottom: 6px; padding-left: 12px; padding-right: 12px; text-align: center;"><div style="clear: both; float: left; font-size: 11px; line-height: 160%; margin-bottom: 6px; padding-bottom: 10px; padding-left: 5px; padding-top: 10px; text-align: left; width: 390px;"><table border="0" cellpadding="0" cellspacing="0" style="font-size: 11px; text-align: left; width: 365px;"><tbody>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Distance:</td><td width="30%"><strong> 20.25 miles</strong></td><td rowspan="2" style="padding-right: 5px; text-align: right;" width="20%"></td><td rowspan="2" width="30%"><strong></strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Time:</td><td><strong>1:30:24</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Speed:</td><td><strong>13.4 mph</strong></td><td style="padding-right: 5px; text-align: right;"></td><td><strong></strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Pace:</td><td><strong>4' 29 /mi</strong></td><td style="padding-right: 5px; text-align: right;"></td><td><strong></strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Calories:</td><td><strong>1348</strong></td><td style="padding-right: 5px; text-align: right;"></td><td></td></tr>
</tbody></table></div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;"><span class="Apple-style-span" style="font-size: medium; font-weight: normal; text-transform: none;"><strong style="clear: both; display: inline !important; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Splits</strong></span></strong><br />
<table border="0" cellpadding="0" cellspacing="0" style="border-left: 1px solid; border-top: 1px solid; width: 420px;"><tbody>
<tr><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Mile</th><th colspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Pace (min/mile)</th><th colspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Speed (mph)</th><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Elevation<br />
Gain</th></tr>
<tr><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">actual</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">+/- avg</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">actual</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">+/- avg</th></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5' 50</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1' 21</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">10.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-3.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+10 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5' 25</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 56</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">11.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-2.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5' 31</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1' 02</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">10.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-2.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-13 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">4' 40</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 11</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">12.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+10 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5' 06</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 37</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">11.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-1.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+3 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5' 13</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 44</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">11.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-1.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+10 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5' 01</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 32</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">12.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-1.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-3 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">4' 51</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 22</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">12.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-1.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+3 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5' 02</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 33</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">11.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-1.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-20 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">10</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5' 29</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1' 00</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">10.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-2.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+13 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">11</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 50</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 38</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">15.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+2.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+13 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">12</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 35</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 53</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">16.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+3.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-6 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">13</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 55</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 33</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">15.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-9 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">14</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 32</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 56</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">16.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+3.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+7 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">15</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 28</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-1' 00</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">17.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+3.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-6 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">16</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 46</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 42</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">15.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+2.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">17</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 21</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-1' 07</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">17.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+4.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-10 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">18</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 27</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-1' 01</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">17.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+4.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+4 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">19</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 45</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 43</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">16.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+2.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-4 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">20</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">4' 04</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 24</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">14.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+9 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">end</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5' 58</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1' 29</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">10.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-3.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-9 ft</td></tr>
<tr><td colspan="6" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; font-weight: bold; padding-bottom: 3px; padding-right: 10px; padding-top: 3px; text-align: right;">Versus average of 13.4 mph</td></tr>
</tbody></table><br />
</td></tr>
<tr><td><div style="font-size: 11px; text-align: center;">Posted from <a href="http://bimactive.com/" target="_blank">bimactive.com</a></div></td></tr>
</tbody></table>Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com0tag:blogger.com,1999:blog-3746692738152058132.post-45594644834155762302010-04-06T11:49:00.002-05:002010-04-06T11:52:18.386-05:00Cross Training<table border="0" cellpadding="0" cellspacing="0" style="width: 420px;"><tbody>
<tr><td>The weather has finally changed so that I can get on my bike and do some cross training. I rode ten miles Sunday, and Monday evening I did this 14.5 mile ride from my house, past the Kimberly Clark plant, south to 151st and Yale, west to Elwood, and then north on Elwood back home.<br />
<br />
My rear is so sore!<br />
<br />
<strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Activity</strong><br />
<div style="clear: both; float: left; padding-bottom: 6px; padding-left: 12px; padding-right: 12px; text-align: center;"><div style="clear: both; float: left; font-size: 11px; line-height: 160%; margin-bottom: 6px; padding-bottom: 10px; padding-left: 5px; padding-top: 10px; text-align: left; width: 390px;"><table border="0" cellpadding="0" cellspacing="0" style="font-size: 11px; text-align: left; width: 365px;"><tbody>
<tr valign="top" width="20%"><td style="padding-right: 5px; text-align: right;" width="20%">Route:</td><td width="30%"><strong>--</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Elev. Avg:</td><td width="30%"><strong>682 ft</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Location:</td><td width="30%"><strong>Jenks, OK</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Elev. Gain:</td><td width="30%"><strong>+0 ft</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Date:</td><td width="30%"><strong>04/05/10</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Up/Downhill:</td><td width="30%"><strong> [+898/-898]</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Time:</td><td width="30%"><strong>06:13 PM</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Difficulty:</td><td width="30%"><strong>3.8 / 5.0</strong></td></tr>
<tr valign="top"><td colspan="4" style="padding-right: 5px; text-align: right;"></td> </tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Weather:</td><td colspan="3"><strong>Overcast</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%"></td><td colspan="3"><strong>74 F temp; 68% humidity</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%"></td><td colspan="3"><strong>74 F heat index; winds S 13 G 26</strong></td></tr>
</tbody></table></div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Performance</strong><br />
<div style="clear: both; float: left; padding-bottom: 6px; padding-left: 12px; padding-right: 12px; text-align: center;"><div style="clear: both; float: left; font-size: 11px; line-height: 160%; margin-bottom: 6px; padding-bottom: 10px; padding-left: 5px; padding-top: 10px; text-align: left; width: 390px;"><table border="0" cellpadding="0" cellspacing="0" style="font-size: 11px; text-align: left; width: 365px;"><tbody>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Distance:</td><td width="30%"><strong> 14.51 miles</strong></td><td rowspan="2" style="padding-right: 5px; text-align: right;" width="20%"></td><td rowspan="2" width="30%"><strong></strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Time:</td><td><strong>0:50:55</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Speed:</td><td><strong>17.1 mph</strong></td><td style="padding-right: 5px; text-align: right;"></td><td><strong></strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Pace:</td><td><strong>3' 31 /mi</strong></td><td style="padding-right: 5px; text-align: right;">Heart Rate:</td><td><strong>147 bpm (Avg)</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Calories:</td><td><strong>883</strong></td><td style="padding-right: 5px; text-align: right;"></td><td><strong>160 bpm (Peak)</strong></td></tr>
</tbody></table></div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Map</strong><img src="http://bimactive.com/ba/ui/map_get.php?hasPlotPath=1&mapH=420&mapV=420&datasetID=615954&mapType=street" /><br />
<div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Elevation (ft)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=466496&chartH=420&chartV=135&datasetID=615954&chartType=default_chart_route&units=1" /><br />
<div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Speed (mph)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=466496&chartH=420&chartV=135&datasetID=615954&chartType=default_chart_activity&units=1" /><br />
<div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Heart Rate (bpm)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=466496&chartH=420&chartV=135&datasetID=615954&chartType=heartrate_chart_activity&units=1" /><br />
<div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Heart Rate Zones</strong><br />
<table border="0" cellpadding="0" cellspacing="0" style="border-left: 1px solid; border-top: 1px solid; margin-bottom: 15px; width: 420px;"><tbody>
<tr><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-top: 5px; text-align: center; text-transform: uppercase;">Zone</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-top: 5px; text-align: center; text-transform: uppercase;">Range<br />
(bpm)</th><th colspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-top: 5px; text-align: center; text-transform: uppercase;">Time<br />
In Zone</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-top: 5px; text-align: center; text-transform: uppercase;">Distance<br />
In Zone</th></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">Zone 5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">161 - 179</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0h 00m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_red_0.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0.00 mi</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">Zone 4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">143 - 161</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0h 43m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">84% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_orange_84.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">12.51 mi</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">Zone 3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">125 - 143</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0h 11m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">21% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_yellow_21.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2.65 mi</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">Zone 2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">107 - 125</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0h 00m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_green_0.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0.01 mi</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">Zone 1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">90 - 107</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0h 00m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_blue_0.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0.02 mi</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">(none)</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">out of range</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0h 00m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_grey_0.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0.01 mi</td></tr>
</tbody></table><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Splits</strong><br />
<table border="0" cellpadding="0" cellspacing="0" style="border-left: 1px solid; border-top: 1px solid; width: 420px;"><tbody>
<tr><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Mile</th><th colspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Pace (min/mile)</th><th colspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Speed (mph)</th><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Heart<br />
Rate</th><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Elev<br />
Gain</th></tr>
<tr><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">actual</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">+/- avg</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">actual</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">+/- avg</th></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">4' 21</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 50</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">13.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-3.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">139</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+33 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 58</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 27</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">15.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-2.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">142</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+17 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 13</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 17</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">18.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">147</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+10 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 58</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 27</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">15.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-2.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">145</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-23 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">4' 06</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 35</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">14.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-2.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">145</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-3 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 39</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 08</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">16.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">146</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-69 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5' 06</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1' 35</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">11.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-5.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">144</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+43 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 17</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 13</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">18.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">146</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-16 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 19</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 11</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">18.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">153</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+49 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">10</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 52</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 21</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">15.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-1.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">155</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+13 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">11</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3' 22</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 08</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">17.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">151</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+39 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">12</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2' 12</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-1' 18</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">27.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+10.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">150</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-42 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">13</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2' 25</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-1' 05</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">24.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+7.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">157</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-10 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">14</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2' 31</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 59</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">23.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+6.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">154</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-23 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">end</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2' 45</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 45</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">21.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+4.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">157</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-16 ft</td></tr>
<tr><td colspan="6" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; font-weight: bold; padding-bottom: 3px; padding-right: 10px; padding-top: 3px; text-align: right;">Versus average of 17.1 mph</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; font-weight: bold; padding-bottom: 3px; padding-right: 10px; padding-top: 3px; text-align: right;"></td></tr>
</tbody></table><br />
</td></tr>
<tr><td><div style="font-size: 11px; text-align: center;">Posted from <a href="http://bimactive.com/" target="_blank">bimactive.com</a></div></td></tr>
</tbody></table>Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com0tag:blogger.com,1999:blog-3746692738152058132.post-9598079710779717862010-04-02T10:28:00.001-05:002010-04-02T15:55:18.058-05:00Good Friday<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHVmE7Uc21SthWkzfNWEWUQWputE4dLPoVnBb83g0npkKx8l7mnyzuKSWNWEmhV6sDVHRVN6-BMkTufEkuyA89nmZca0tfxI7VgZ69Tc5pDybxlLo6YndzIYbq2gFG783XYHe3m4BNBUg/s1600/2325_crucifixion.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="357" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHVmE7Uc21SthWkzfNWEWUQWputE4dLPoVnBb83g0npkKx8l7mnyzuKSWNWEmhV6sDVHRVN6-BMkTufEkuyA89nmZca0tfxI7VgZ69Tc5pDybxlLo6YndzIYbq2gFG783XYHe3m4BNBUg/s400/2325_crucifixion.jpg" width="400" /></a></div><br />
<b>Psalm 22:1-18 ESV</b><br />
(1) My God, my God, why have you forsaken me?...<br />
(6) I am ... scorned by mankind and despised by the people.<br />
(7) All who see me mock me...<br />
(8) "He trusts in the LORD; let him deliver him; let him rescue him, for he delights in him!"<br />
(14) I am poured out like water, and all my bones are out of joint; my heart is like wax; it is melted within my breast;<br />
(15) my strength is dried up like a potsherd, and my tongue sticks to my jaws; you lay me in the dust of death.<br />
(16) ...they have pierced my hands and feet --<br />
(17) I can count all my bones-- they stare and gloat over me;<br />
(18) they divide my garments among them, and for my clothing they cast lots.<br />
<br />
<b>Isaiah 53:3-12 ESV</b><br />
(3) He was despised and rejected by men; a man of sorrows, and acquainted with grief; and as one from whom men hide their faces he was despised, and we esteemed him not.<br />
(4) Surely he has borne our griefs and carried our sorrows; yet we esteemed him stricken, smitten by God, and afflicted.<br />
(5) But he was wounded for our transgressions; he was crushed for our iniquities; upon him was the chastisement that brought us peace, and with his stripes we are healed.<br />
(6) All we like sheep have gone astray; we have turned every one to his own way; and the LORD has laid on him the iniquity of us all.<br />
(7) He was oppressed, and he was afflicted, yet he opened not his mouth; like a lamb that is led to the slaughter, and like a sheep that before its shearers is silent, so he opened not his mouth.<br />
(8) By oppression and judgment he was taken away; and as for his generation, who considered that he was cut off out of the land of the living, stricken for the transgression of my people?<br />
(9) And they made his grave with the wicked and with a rich man in his death, although he had done no violence, and there was no deceit in his mouth.<br />
(10) Yet it was the will of the LORD to crush him; he has put him to grief; when his soul makes an offering for sin, he shall see his offspring; he shall prolong his days; the will of the LORD shall prosper in his hand.<br />
(11) Out of the anguish of his soul he shall see and be satisfied; by his knowledge shall the righteous one, my servant, make many to be accounted righteous, and he shall bear their iniquities.<br />
(12) Therefore I will divide him a portion with the many, and he shall divide the spoil with the strong, because he poured out his soul to death and was numbered with the transgressors; yet he bore the sin of many, and makes intercession for the transgressors.Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com1tag:blogger.com,1999:blog-3746692738152058132.post-18841453262071533312010-03-30T21:52:00.005-05:002010-04-02T09:02:04.568-05:00Arbuckles to Ardmore Marathon<table border="0" cellpadding="0" cellspacing="0" style="width: 420px;"><tbody>
<tr><td>Six of us from our training group ran the marathon on Sunday, plus Simone and Jennifer (and my wife) came to cheer us on. We started at the overlook at Turner Falls. I had never been there before, and I really must say the falls were beautiful. The course mostly ran south on highway 77. The first 5 miles or so were curvy and mostly downhill, although there were some slight uphills in that section. After that it was pretty much one long straightaway that was a mix of gradual uphill and level ground. I guess we were fortunate that it was somewhat hilly so that we couldn't see all the way down the highway to mile 20. At about mile 7 we headed off the highway to do about a four mile out and back down a road into a ranch. That was a nice section, except when we headed back north, the wind was pretty fierce and slowed up our pace quite a bit. Turning back south on the highway, we had the wind at our backs, which helped make up for the uphills that were to follow. At about mile 20, we could see the stadium where we were to finish to our left, but the course went to the right and into the city park for about a five mile out and back. That was a hilly and very windy section. I know it defies logic, but I swear the wind was in our face both directions. I thought that city park section would never end. The nice thing about the out and back section was getting to see the rest of the RunnersWorld Tulsa runners, and they all looked pretty good, considering they had run about 21 miles. The last mile headed east toward the stadium, and just as we approached the parking lot, they headed us back north into the wind again. Then we went through the parking lot and headed into the stadium. Just like in the Olympics, the stands were filled with cheering crowds (Okay, the crowds were a little sparse, but I can imagine.) as we did one loop around the track. The first straightaway was tough because it was into the wind, and you couldn't let up because you were right there in front of everybody. The final straightaway we had the wind at our backs, and we kicked it in.<br />
<br />
Bronda, Stacy, and I all got PRs, and Larry, Caroline, and I placed in the top three in our age groups. Woohoo! Here are the results:<br />
<br />
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace;">David Sargent 3:48:55 </span><br />
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace;">Bronda Vosburgh 4:33:06</span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace;">Larry Long 4:33:25</span></div><span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace;">Kathy Hoover 4:35:34</span><br />
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace;">Stacy Fissel 4:38:34</span><br />
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace;">Caroline Glenn 5:29:00 </span><br />
<br />
Below is a picture (taken by Simone) of Bronda, me, Larry, and Kathy.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0McwCIibM9eCWIAkilZw7h2NlVkuqAhr_ZRpH6EBLdToPZoqlBJNVr4S_C-UbhItWvL4lt89ytJCCJX4-eDlyV80phBbtt0UGYfahvJiZDb1PnNBDyaU8nL1HCpjD4u1jPy4KV4rf8G8/s1600/a2a+pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0McwCIibM9eCWIAkilZw7h2NlVkuqAhr_ZRpH6EBLdToPZoqlBJNVr4S_C-UbhItWvL4lt89ytJCCJX4-eDlyV80phBbtt0UGYfahvJiZDb1PnNBDyaU8nL1HCpjD4u1jPy4KV4rf8G8/s400/a2a+pic.jpg" width="400" /></a></div><br />
I enjoyed running this marathon. I didn't really have a goal that I felt I had to reach, so I just ran a comfortable pace most of the way. Except for the portions into the wind. There was nothing comfortable about that. I ended up getting a PR by about a minute, and I was happy with that. I thought the race was was well managed, and it seemed that the aid stations and cheering was good along the course, especially when you consider that only 127 runners competed in the marathon. I think I may continue to run this one in coming years.<br />
<br />
<strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Activity</strong><br />
<div style="clear: both; float: left; padding-bottom: 6px; padding-left: 12px; padding-right: 12px; text-align: center;"><div style="clear: both; float: left; font-size: 11px; line-height: 160%; margin-bottom: 6px; padding-bottom: 10px; padding-left: 5px; padding-top: 10px; text-align: left; width: 390px;"><table border="0" cellpadding="0" cellspacing="0" style="font-size: 11px; text-align: left; width: 365px;"><tbody>
<tr valign="top" width="20%"><td style="padding-right: 5px; text-align: right;" width="20%">Route:</td><td width="30%"><strong>--</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Elev. Avg:</td><td width="30%"><strong>926 ft</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Location:</td><td width="30%"><strong>Davis, OK</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Elev. Gain:</td><td width="30%"><strong>-203 ft</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Date:</td><td width="30%"><strong>03/28/10</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Up/Downhill:</td><td width="30%"><strong> [+1263/-1466]</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Time:</td><td width="30%"><strong>07:58 AM</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Difficulty:</td><td width="30%"><strong>4.3 / 5.0</strong></td></tr>
</tbody></table></div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Performance</strong><br />
<div style="clear: both; float: left; padding-bottom: 6px; padding-left: 12px; padding-right: 12px; text-align: center;"><div style="clear: both; float: left; font-size: 11px; line-height: 160%; margin-bottom: 6px; padding-bottom: 10px; padding-left: 5px; padding-top: 10px; text-align: left; width: 390px;"><table border="0" cellpadding="0" cellspacing="0" style="font-size: 11px; text-align: left; width: 365px;"><tbody>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Distance:</td><td width="30%"><strong> 26.46 miles</strong></td><td rowspan="2" style="padding-right: 5px; text-align: right;" width="20%"></td><td rowspan="2" width="30%"><strong></strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Time:</td><td><strong>3:48:58</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Speed:</td><td><strong>6.9 mph</strong></td><td style="padding-right: 5px; text-align: right;"></td><td><strong></strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Pace:</td><td><strong>8' 39 /mi</strong></td><td style="padding-right: 5px; text-align: right;"></td><td><strong></strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Calories:</td><td><strong>3392</strong></td><td style="padding-right: 5px; text-align: right;"></td><td><strong></strong></td></tr>
</tbody></table></div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Map</strong><img src="http://bimactive.com/ba/ui/map_get.php?hasPlotPath=1&mapH=420&mapV=420&datasetID=608810&mapType=street" /><br />
<div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Elevation (ft)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=460142&chartH=420&chartV=135&datasetID=608810&chartType=default_chart_route&units=1" /><br />
<div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Splits</strong><br />
<table border="0" cellpadding="0" cellspacing="0" style="border-left: 1px solid; border-top: 1px solid; width: 420px;"><tbody>
<tr><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Mile</th><th colspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Pace (min/mile)</th><th colspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Speed (mph)</th><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Elevation<br />
Gain</th></tr>
<tr><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">actual</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">+/- avg</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">actual</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">+/- avg</th></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 03</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 36</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+66 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 21</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 18</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+53 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 10</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 29</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+7 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 16</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 23</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+10 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7' 14</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-1' 25</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-216 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7' 49</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 50</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-79 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 03</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 36</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-23 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 57</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 18</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+26 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7' 59</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 40</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-50 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">10</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 31</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 52</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+42 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">11</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 43</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 04</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-23 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">12</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 13</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 26</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-6 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">13</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 14</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 25</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-29 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">14</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 13</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 26</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-36 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">15</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 13</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 26</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-46 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">16</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 20</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 19</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-40 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">17</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 20</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 19</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-22 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">18</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 04</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 25</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+105 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">19</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 56</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 17</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+7 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">20</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 01</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 22</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+69 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">21</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 54</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 15</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-33 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">22</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 36</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 57</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+6 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">23</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 36</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 57</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-45 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">24</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 39</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1' 00</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+52 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">25</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 15</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 36</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-39 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">26</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 43</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1' 04</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+36 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">end</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 15</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 24</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+6 ft</td></tr>
<tr><td colspan="6" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; font-weight: bold; padding-bottom: 3px; padding-right: 10px; padding-top: 3px; text-align: right;">Versus average of 8' 39 min/mile</td></tr>
</tbody></table><br />
</td></tr>
<tr><td><div style="font-size: 11px; text-align: center;">Posted from <a href="http://bimactive.com/" target="_blank">bimactive.com</a></div></td></tr>
</tbody></table>Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com0tag:blogger.com,1999:blog-3746692738152058132.post-7582368455701866702010-03-26T18:04:00.000-05:002010-03-26T18:04:59.633-05:00Ready to RaceSunday I will be running the Arbuckles to Ardmore Marathon, also called the Bar Nothin' Marathon. With that in mind, I have been tapering this past week or so. Last Saturday was an 8 mile run, and this week I have done 4 easy runs, each in the range of 3 to 4 miles. Tomorrow I will probably be at the group run, but I will just be hanging out. No running for me.<br />
<br />
The graph below shows my training since January 1st. My 30 day cumulative miles peaked at about 205, and my weekly miles had several peaks of about 55 miles. I have five long runs of 20 miles or more and five runs between 15 and 20 miles. I feel okay, except for a little pain in my left Achilles, so I should be ready to go.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwIcadbwKdygRpe6J07dyRLwJWzH2DTbj0_AhOtdCpU8ZyJtZ5aLDxGqIbYdLcJitbYe7UZkj_rtq9sqlvQPGw7Ly5t2M_EzbaypWdQkrkzmoe3LNXdRzA5DqdX_DDTJ7ktwGjto_c2TY/s1600/Training+Before+A2A+Marathon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="205" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwIcadbwKdygRpe6J07dyRLwJWzH2DTbj0_AhOtdCpU8ZyJtZ5aLDxGqIbYdLcJitbYe7UZkj_rtq9sqlvQPGw7Ly5t2M_EzbaypWdQkrkzmoe3LNXdRzA5DqdX_DDTJ7ktwGjto_c2TY/s400/Training+Before+A2A+Marathon.jpg" width="400" /></a></div><br />
So, what is my goal for this race? I dunno. I guess I will decide that somewhere between the starting and finish lines. I would be pleased to go under 3:45, but I am really just out to have fun in this race.Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com0tag:blogger.com,1999:blog-3746692738152058132.post-84057892746336609192010-03-21T15:16:00.002-05:002010-03-21T15:19:34.073-05:00Sleety Saturday Run<table border="0" cellpadding="0" cellspacing="0" style="width: 420px;"><tbody>
<tr><td>I thought I was gonna meet some others at Veterans Park on Saturday at 6:30, but I guess the weather scared people away. I ran the almost 8 miles alone in the wind, rain, and sleet. I started out running north into downtown Tulsa, thinking it would be good to get most of the running into the wind over with. It wasn't too bad, except for the sleet drilling into my cheeks.<br />
<br />
I got back to Veterans Park right at 7:45, and a smaller than normal group of runners had assembled. From the "Elites" there was only Fred. We sent them off just before 8, and Kathy and I then sat in the warm car waiting for the Couch to 5k runners at 9. After it was clear no Couch to 5kers were going to show, Kathy and I parted ways. I drove out to Turkey Mtn. and caught the runners just as the were reaching the parking lot and getting ready to turn north into the wind. Everyone said they were doing well at that point, and nobody took my offer to drive them back to the start.<br />
<br />
It felt good to have a relatively short run. I am running the Arbuckles to Ardmore Marathon next Sunday (March 28th), and it is time for me to taper my training.<br />
<br />
Here is my training for the past week:<br />
<b>Monday</b>: 3 mile fartlek run, avg pace = 7:56/mile<br />
<b>Tuesday</b>: 3.8 mile fairly easy run, avg pace = 8:07/mile. Evening 3.4 mile run on Turkey Mtn. with my nephew Adam.<br />
<b>Wednesday</b>: 3.4mile tempo run, avg pace = 7:25/mile<br />
<b>Thursday</b>: 4 mile easy run at noon, 6.2 mile very easy run in the evening<br />
<b>Saturday</b>: 7.8 miles<br />
<b>Total</b>: 31.6 miles<br />
<br />
<strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Activity</strong><br />
<div style="clear: both; float: left; padding-bottom: 6px; padding-left: 12px; padding-right: 12px; text-align: center;"><div style="clear: both; float: left; font-size: 11px; line-height: 160%; margin-bottom: 6px; padding-bottom: 10px; padding-left: 5px; padding-top: 10px; text-align: left; width: 390px;"><table border="0" cellpadding="0" cellspacing="0" style="font-size: 11px; text-align: left; width: 365px;"><tbody>
<tr valign="top" width="20%"><td style="padding-right: 5px; text-align: right;" width="20%">Route:</td><td width="30%"><strong>--</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Elev. Avg:</td><td width="30%"><strong>696 ft</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Location:</td><td width="30%"><strong>Tulsa, OK</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Elev. Gain:</td><td width="30%"><strong>+0 ft</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Date:</td><td width="30%"><strong>03/20/10</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Up/Downhill:</td><td width="30%"><strong> [+393/-393]</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Time:</td><td width="30%"><strong>06:36 AM</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Difficulty:</td><td width="30%"><strong>3.7 / 5.0</strong></td></tr>
<tr valign="top"><td colspan="4" style="padding-right: 5px; text-align: right;"></td> </tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Weather:</td><td colspan="3"><strong>Freezing Rain</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%"></td><td colspan="3"><strong>33 F temp; 81% humidity</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%"></td><td colspan="3"><strong>33 F heat index; winds N 12 G 20</strong></td></tr>
</tbody></table></div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Performance</strong><br />
<div style="clear: both; float: left; padding-bottom: 6px; padding-left: 12px; padding-right: 12px; text-align: center;"><div style="clear: both; float: left; font-size: 11px; line-height: 160%; margin-bottom: 6px; padding-bottom: 10px; padding-left: 5px; padding-top: 10px; text-align: left; width: 390px;"><table border="0" cellpadding="0" cellspacing="0" style="font-size: 11px; text-align: left; width: 365px;"><tbody>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Distance:</td><td width="30%"><strong> 7.83 miles</strong></td><td rowspan="2" style="padding-right: 5px; text-align: right;" width="20%"></td><td rowspan="2" width="30%"><strong></strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Time:</td><td><strong>1:09:21</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Speed:</td><td><strong>6.8 mph</strong></td><td style="padding-right: 5px; text-align: right;"></td><td><strong></strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Pace:</td><td><strong>8' 51 /mi</strong></td><td style="padding-right: 5px; text-align: right;">Heart Rate:</td><td><strong>150 bpm (Avg)</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Calories:</td><td><strong>1009</strong></td><td style="padding-right: 5px; text-align: right;"></td><td><strong>165 bpm (Peak)</strong></td></tr>
</tbody></table></div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Map</strong><img src="http://bimactive.com/ba/ui/map_get.php?hasPlotPath=1&mapH=420&mapV=420&datasetID=600107&mapType=street" /><br />
<div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Elevation (ft)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=452359&chartH=420&chartV=135&datasetID=600107&chartType=default_chart_route&units=1" /><br />
<div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Pace (min/mile)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=452359&chartH=420&chartV=135&datasetID=600107&chartType=default_chart_activity&units=1" /><br />
<div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Heart Rate (bpm)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=452359&chartH=420&chartV=135&datasetID=600107&chartType=heartrate_chart_activity&units=1" /><br />
<div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Heart Rate Zones</strong><br />
<table border="0" cellpadding="0" cellspacing="0" style="border-left: 1px solid; border-top: 1px solid; margin-bottom: 15px; width: 420px;"><tbody>
<tr><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-top: 5px; text-align: center; text-transform: uppercase;">Zone</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-top: 5px; text-align: center; text-transform: uppercase;">Range<br />
(bpm)</th><th colspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-top: 5px; text-align: center; text-transform: uppercase;">Time<br />
In Zone</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-top: 5px; text-align: center; text-transform: uppercase;">Distance<br />
In Zone</th></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">Zone 5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">161 - 179</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0h 01m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_red_2.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0.17 mi</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">Zone 4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">143 - 161</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">1h 04m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">92% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_orange_92.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.26 mi</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">Zone 3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">125 - 143</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0h 05m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_yellow_7.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0.62 mi</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">Zone 2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">107 - 125</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0h 00m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_green_0.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0.03 mi</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">Zone 1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">90 - 107</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0h 00m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_blue_0.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0.01 mi</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">(none)</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">out of range</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0h 00m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_grey_0.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0.02 mi</td></tr>
</tbody></table><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Splits</strong><br />
<table border="0" cellpadding="0" cellspacing="0" style="border-left: 1px solid; border-top: 1px solid; width: 420px;"><tbody>
<tr><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Mile</th><th colspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Pace (min/mile)</th><th colspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Speed (mph)</th><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Heart<br />
Rate</th><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Elev<br />
Gain</th></tr>
<tr><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">actual</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">+/- avg</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">actual</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">+/- avg</th></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 25</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 34</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">144</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+82 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 35</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 16</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">150</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-20 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 56</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 05</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">147</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-3 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 59</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 08</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">148</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-19 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 04</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 13</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">151</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+23 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 36</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 15</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">150</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-39 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 54</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 03</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">153</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+10 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">end</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 09</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 42</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">158</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-32 ft</td></tr>
<tr><td colspan="6" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; font-weight: bold; padding-bottom: 3px; padding-right: 10px; padding-top: 3px; text-align: right;">Versus average of 8' 51 min/mile</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; font-weight: bold; padding-bottom: 3px; padding-right: 10px; padding-top: 3px; text-align: right;"></td></tr>
</tbody></table><br />
</td></tr>
<tr><td><div style="font-size: 11px; text-align: center;">Posted from <a href="http://bimactive.com/" target="_blank">bimactive.com</a></div></td></tr>
</tbody></table>Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com1tag:blogger.com,1999:blog-3746692738152058132.post-65511643937203112912010-03-16T20:52:00.002-05:002010-03-16T20:52:57.707-05:00Turkey Mountain with Adam<table border="0" cellpadding="0" cellspacing="0" style="width: 420px;"><tbody>
<tr><td>My nephew, Adam, and I did a short run on Turkey Mountain this evening. It was sorta fun hitting the trails for a change.<br />
<br />
<strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Activity</strong><br />
<div style="clear: both; float: left; padding-bottom: 6px; padding-left: 12px; padding-right: 12px; text-align: center;"><div style="clear: both; float: left; font-size: 11px; line-height: 160%; margin-bottom: 6px; padding-bottom: 10px; padding-left: 5px; padding-top: 10px; text-align: left; width: 390px;"><table border="0" cellpadding="0" cellspacing="0" style="font-size: 11px; text-align: left; width: 365px;"><tbody>
<tr valign="top" width="20%"><td style="padding-right: 5px; text-align: right;" width="20%">Route:</td><td width="30%"><strong>--</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Elev. Avg:</td><td width="30%"><strong>799 ft</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Location:</td><td width="30%"><strong>Tulsa/Jones Arpt, OK</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Elev. Gain:</td><td width="30%"><strong>+3 ft</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Date:</td><td width="30%"><strong>03/16/10</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Up/Downhill:</td><td width="30%"><strong> [+419/-416]</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Time:</td><td width="30%"><strong>06:40 PM</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Difficulty:</td><td width="30%"><strong>2.5 / 5.0</strong></td></tr>
<tr valign="top"><td colspan="4" style="padding-right: 5px; text-align: right;"></td> </tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Weather:</td><td colspan="3"><strong>Fair</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%"></td><td colspan="3"><strong>56 F temp; 54% humidity</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%"></td><td colspan="3"><strong>56 F heat index; winds N 9 G 20</strong></td></tr>
</tbody></table></div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Performance</strong><br />
<div style="clear: both; float: left; padding-bottom: 6px; padding-left: 12px; padding-right: 12px; text-align: center;"><div style="clear: both; float: left; font-size: 11px; line-height: 160%; margin-bottom: 6px; padding-bottom: 10px; padding-left: 5px; padding-top: 10px; text-align: left; width: 390px;"><table border="0" cellpadding="0" cellspacing="0" style="font-size: 11px; text-align: left; width: 365px;"><tbody>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Distance:</td><td width="30%"><strong> 3.40 miles</strong></td><td rowspan="2" style="padding-right: 5px; text-align: right;" width="20%"></td><td rowspan="2" width="30%"><strong></strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Time:</td><td><strong>0:40:33</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Speed:</td><td><strong>5.0 mph</strong></td><td style="padding-right: 5px; text-align: right;"></td><td><strong></strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Pace:</td><td><strong>11' 56 /mi</strong></td><td style="padding-right: 5px; text-align: right;"></td><td><strong></strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Calories:</td><td><strong>401</strong></td><td style="padding-right: 5px; text-align: right;"></td><td><strong></strong></td></tr>
</tbody></table></div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Map</strong><img src="http://bimactive.com/ba/ui/map_get.php?hasPlotPath=1&mapH=420&mapV=420&datasetID=595469&mapType=street" /><br />
<div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Elevation (ft)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=448246&chartH=420&chartV=135&datasetID=595469&chartType=default_chart_route&units=1" /><br />
<div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Pace (min/mile)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=448246&chartH=420&chartV=135&datasetID=595469&chartType=default_chart_activity&units=1" /><br />
<div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Splits</strong><br />
<table border="0" cellpadding="0" cellspacing="0" style="border-left: 1px solid; border-top: 1px solid; width: 420px;"><tbody>
<tr><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Mile</th><th colspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Pace (min/mile)</th><th colspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Speed (mph)</th><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Elevation<br />
Gain</th></tr>
<tr><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">actual</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">+/- avg</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">actual</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">+/- avg</th></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">10' 12</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-1' 44</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+66 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">12' 13</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 17</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">4.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+23 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">13' 21</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1' 25</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">4.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-112 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">end</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">11' 45</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 11</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+26 ft</td></tr>
<tr><td colspan="6" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; font-weight: bold; padding-bottom: 3px; padding-right: 10px; padding-top: 3px; text-align: right;">Versus average of 11' 56 min/mile</td></tr>
</tbody></table><br />
</td></tr>
<tr><td><div style="font-size: 11px; text-align: center;">Posted from <a href="http://bimactive.com/" target="_blank">bimactive.com</a></div></td></tr>
</tbody></table>Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com0tag:blogger.com,1999:blog-3746692738152058132.post-26103985830754782852010-03-14T16:07:00.004-05:002010-03-14T22:00:46.695-05:00St Patrick's Run<table border="0" cellpadding="0" cellspacing="0" style="width: 420px;"><tbody>
<tr><td>I had a good run on Saturday. I started out with 8 miles with Holly and Sam. After that we met the group at Veterans' Park and ran to RunnersWorld. We had a new guy with our group on Saturday - Steve - and I ran the 3 miles with him. When I got to RunnersWorld I continued running on the roads behind the store until the St. Patrick's 5k race started. At the start of the race I already had run 15 miles.<br />
<br />
I ran the first couple of miles of the race slowly and chatted with friends along the way before finishing at a fairly strong pace. It was great seeing Eric heading back strongly as I was just jogging along. He had a good race and set a new PR. I forget his exact time, but it was under 20 minutes. Way to go Eric!<br />
<br />
It was also good seeing all the Couch to 5k runners complete their first 5k. Way to go everyone!<br />
<br />
After the race I ran back to Veterans' Park with Janet and Becky. It was a very nice morning to run, and I had a lot of fun.<br />
<br />
My training for the week:<br />
<ul><li>Monday: Took the day off. My legs were still sore from Saturday's run.</li>
<li>Tuesday: 4.4 miles at a fairly easy pace</li>
<li>Wednesday: 4.7 miles at about marathon goal pace. Then a 12 mile run at an easy pace</li>
<li>Thursday: 3.6 miles at an easy pace</li>
<li>Friday: 3.7 miles at an easy pace</li>
<li>Saturday: 21.6 miles</li>
<li>Total: 50.0 miles</li>
</ul><br />
<strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Activity</strong><br />
<div style="clear: both; float: left; padding-bottom: 6px; padding-left: 12px; padding-right: 12px; text-align: center;"><div style="clear: both; float: left; font-size: 11px; line-height: 160%; margin-bottom: 6px; padding-bottom: 10px; padding-left: 5px; padding-top: 10px; text-align: left; width: 390px;"><table border="0" cellpadding="0" cellspacing="0" style="font-size: 11px; text-align: left; width: 365px;"><tbody>
<tr valign="top" width="20%"><td style="padding-right: 5px; text-align: right;" width="20%">Route:</td><td width="30%"><strong>--</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Elev. Avg:</td><td width="30%"><strong>645 ft</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Location:</td><td width="30%"><strong>Tulsa, OK</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Elev. Gain:</td><td width="30%"><strong>+0 ft</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Date:</td><td width="30%"><strong>03/13/10</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Up/Downhill:</td><td width="30%"><strong> [+816/-816]</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Time:</td><td width="30%"><strong>07:33 AM</strong></td><td style="padding-right: 5px; text-align: right;" width="20%">Difficulty:</td><td width="30%"><strong>3.9 / 5.0</strong></td></tr>
<tr valign="top"><td colspan="4" style="padding-right: 5px; text-align: right;"></td> </tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Weather:</td><td colspan="3"><strong>Overcast</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%"></td><td colspan="3"><strong>45 F temp; 76% humidity</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%"></td><td colspan="3"><strong>45 F heat index; winds NW 6</strong></td></tr>
</tbody></table></div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Performance</strong><br />
<div style="clear: both; float: left; padding-bottom: 6px; padding-left: 12px; padding-right: 12px; text-align: center;"><div style="clear: both; float: left; font-size: 11px; line-height: 160%; margin-bottom: 6px; padding-bottom: 10px; padding-left: 5px; padding-top: 10px; text-align: left; width: 390px;"><table border="0" cellpadding="0" cellspacing="0" style="font-size: 11px; text-align: left; width: 365px;"><tbody>
<tr valign="top"><td style="padding-right: 5px; text-align: right;" width="20%">Distance:</td><td width="30%"><strong> 21.63 miles</strong></td><td rowspan="2" style="padding-right: 5px; text-align: right;" width="20%"></td><td rowspan="2" width="30%"><strong></strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Time:</td><td><strong>3:13:51</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Speed:</td><td><strong>6.7 mph</strong></td><td style="padding-right: 5px; text-align: right;"></td><td><strong></strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Pace:</td><td><strong>8' 58 /mi</strong></td><td style="padding-right: 5px; text-align: right;">Heart Rate:</td><td><strong>145 bpm (Avg)</strong></td></tr>
<tr valign="top"><td style="padding-right: 5px; text-align: right;">Calories:</td><td><strong>2758</strong></td><td style="padding-right: 5px; text-align: right;"></td><td><strong>171 bpm (Peak)</strong></td></tr>
</tbody></table></div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Map</strong><img src="http://bimactive.com/ba/ui/map_get.php?hasPlotPath=1&mapH=420&mapV=420&datasetID=593197&mapType=street" /><br />
<div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Elevation (ft)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=446222&chartH=420&chartV=135&datasetID=593197&chartType=default_chart_route&units=1" /><br />
<div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Heart Rate (bpm)</strong><img src="http://bimactive.com/ba/ui/chart_get.php?actID=446222&chartH=420&chartV=135&datasetID=593197&chartType=heartrate_chart_activity&units=1" /><br />
<div></div><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Heart Rate Zones</strong><br />
<table border="0" cellpadding="0" cellspacing="0" style="border-left: 1px solid; border-top: 1px solid; margin-bottom: 15px; width: 420px;"><tbody>
<tr><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-top: 5px; text-align: center; text-transform: uppercase;">Zone</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-top: 5px; text-align: center; text-transform: uppercase;">Range<br />
(bpm)</th><th colspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-top: 5px; text-align: center; text-transform: uppercase;">Time<br />
In Zone</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-top: 5px; text-align: center; text-transform: uppercase;">Distance<br />
In Zone</th></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">Zone 5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">161 - 179</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0h 14m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_red_7.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">1.18 mi</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">Zone 4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">143 - 161</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2h 23m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">73% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_orange_73.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">14.69 mi</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">Zone 3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">125 - 143</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">1h 07m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">34% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_yellow_34.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.02 mi</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">Zone 2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">107 - 125</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0h 14m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_green_7.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0.42 mi</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">Zone 1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">90 - 107</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0h 19m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">10% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_blue_10.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0.22 mi</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">(none)</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">out of range</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0h 05m</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2% <img border="0" src="http://bimactive.com/ba/ui/images/hrzone_icons/hrz_icon_grey_2.gif" /></td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0.08 mi</td></tr>
</tbody></table><strong style="clear: both; display: block; font-size: 11px; font-weight: bold; padding-bottom: 2px; padding-left: 5px; padding-top: 2px; text-transform: uppercase;">Splits</strong><br />
<table border="0" cellpadding="0" cellspacing="0" style="border-left: 1px solid; border-top: 1px solid; width: 420px;"><tbody>
<tr><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Mile</th><th colspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Pace (min/mile)</th><th colspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Speed (mph)</th><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Heart<br />
Rate</th><th rowspan="2" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 11px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">Elev<br />
Gain</th></tr>
<tr><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">actual</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">+/- avg</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">actual</th><th style="border-bottom: 1px solid; border-right: 1px solid; font-size: 9px; padding-bottom: 5px; padding-right: 10px; padding-top: 5px; text-align: right; text-transform: uppercase;">+/- avg</th></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 48</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 50</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">136</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-10 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 57</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 01</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">144</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+3 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 41</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 17</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">139</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-16 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 58</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 00</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">141</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+39 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 38</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 20</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">148</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+20 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 52</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 06</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">148</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+9 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 42</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 16</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">148</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+13 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 20</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 38</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">144</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-85 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 55</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 03</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">135</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+43 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">10</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 22</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 36</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">142</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-19 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">11</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 50</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 08</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">142</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-3 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">12</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 39</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 19</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">141</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+6 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">13</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 53</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 05</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.1</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">154</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+33 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">14</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 33</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 25</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">152</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-20 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">15</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 54</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 04</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">155</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-22 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">16</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 39</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 41</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">136</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+9 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">17</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8' 30</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0' 28</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0.4</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">152</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">0 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">18</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">7' 31</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-1' 27</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">8.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1.3</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">164</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-9 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">19</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">10' 21</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+1' 23</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">5.8</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.9</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">140</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-16 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">20</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 56</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 58</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">145</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+3 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">21</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 57</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 59</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.0</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.7</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">144</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-4 ft</td></tr>
<tr><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">end</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">9' 13</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+0' 15</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">6.5</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">-0.2</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">146</td><td style="border-bottom: 1px solid; border-right: 1px solid; padding-bottom: 2px; padding-right: 10px; padding-top: 2px; text-align: right;">+27 ft</td></tr>
<tr><td colspan="6" style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; font-weight: bold; padding-bottom: 3px; padding-right: 10px; padding-top: 3px; text-align: right;">Versus average of 8' 58 min/mile</td><td style="border-bottom: 1px solid; border-right: 1px solid; font-size: 10px; font-weight: bold; padding-bottom: 3px; padding-right: 10px; padding-top: 3px; text-align: right;"></td></tr>
</tbody></table><br />
</td></tr>
<tr><td><div style="font-size: 11px; text-align: center;">Posted from <a href="http://bimactive.com/" target="_blank">bimactive.com</a></div></td></tr>
</tbody></table>Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com0tag:blogger.com,1999:blog-3746692738152058132.post-5883137160154932702010-03-14T16:03:00.000-05:002010-03-14T16:03:25.031-05:00St Patrick's Run<a href="http://connect.garmin.com/activity/27004893">Garmin Connect -<br /> Activity Details for Untitled</a>Ethiopian Eliteshttp://www.blogger.com/profile/12597610504125824602noreply@blogger.com0