Ran with Nash, Alicia, Jeff and Jimmie from work. Part of the 1/2 marathon course at easy pace. Getting the base miles. Activity Route: -- Elev. Avg: 1278 ft Location: Bentonville, AR, Elev. Gain: -3 ft Date: 01/24/10 Up/Downhill: [+357/-360] Time: 08:17 AM Difficulty: 3.2 / 5.0   Weather: Cloudy   39 F temp; 86% humidity   39 F heat index; winds N 9 mph Performance Distance: 6.37 miles Time: 1:14:46 Speed: 5.1 mph Pace: 11' 44 /mi Heart Rate: 126 bpm (Avg) Calories: 859 146 bpm (Peak) Notes Part of the 1/2 marathon we'll run in March. Ran with Nash, Jimmie, Alicia and Jeff. Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 11' 01 -0' 43 5.4 +0.3 -10 ft 2 11' 06 -0' 38 5.4 +0.3 -59 ft 3 12' 28 +0' 44 4.8 -0.3 +56 ft 4 12' 05 +0' 21 5.0 -0.2 -3 ft 5 12' 08 +0' 24 4.9 -0.2 +32 ft 6 11' 40 -0' 04 5.1 +0.0 -42 ft end 11' 27 -0' 17 5.2 +0.1 +23 ft Versus average of 11' 44 min/mile

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Ran in light rain the whole way. Finished the week with 21 miles. Activity Route: -- Elev. Avg: 1298 ft Location: Cave Springs, AR, Elev. Gain: +13 ft Date: 01/23/10 Up/Downhill: [+108/-95] Time: 05:52 PM Difficulty: 2.0 / 5.0   Weather: Rain Shower   50 F temp; 93% humidity   50 F heat index; winds SSW 5 mph Performance Distance: 4.15 miles Time: 0:37:26 Speed: 6.7 mph Pace: 9' 01 /mi Calories: 618 Notes Start should be where Stop is. Tried to fine tune gps, but it was not perfect. Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 58 -0' 03 6.7 +0.0 -3 ft 2 8' 42 -0' 19 6.9 +0.2 -6 ft 3 9' 26 +0' 25 6.3 -0.3 +13 ft 4 9' 00 -0' 01 6.7 +0.0 +3 ft end 8' 27 -0' 34 7.1 +0.4 +6 ft Versus average of 9' 01 min/mile

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Running In The Cold

This is a picture of our running group after a 6 mile long run two weeks ago at Bentonville square. Temp was 2 degrees! We're training for the half marathon that will start and end at the square.

From left, Alicia Dalmut, Jeff stone and Jimmie Clark.

Last run in CA for this trip. Rained lightly for half of the run. Good bye, California. I will miss you. Activity Route: -- Elev. Avg: 48 ft Location: La Palma, CA, Elev. Gain: +0 ft Date: 01/22/10 Up/Downhill: [+22/-22] Time: 09:40 AM Difficulty: 1.8 / 5.0 Weather: Coastal Flood Warning until Sat Jan 23 2010 04:00 AM PST 50 F temp; 87% humidity 50 F heat index; winds ENE 8 mph Performance Distance: 4.96 miles Time: 0:47:37 Speed: 6.2 mph Pace: 9' 36 /mi Calories: 660 Notes Rained lightly for half of the run. Found that power lines overhead in El Rancho Verde park were probably what was distorting the gps on my last run. This run came out ok. Last run in CA this trip. Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 34 -0' 02 6.3 +0.0 -3 ft 2 9' 42 +0' 06 6.2 -0.1 -6 ft 3 9' 02 -0' 34 6.6 +0.4 -4 ft 4 10' 32 +0' 56 5.7 -0.6 +6 ft end 9' 12 -0' 24 6.5 +0.3 +6 ft Versus average of 9' 36 min/mile

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Ran through a park on winding sidewalk. Almost raining the whole time. Glad it held off until I was finished. Activity Route: -- Elev. Avg: 51 ft Location: La Palma, CA, Elev. Gain: +0 ft Date: 01/19/10 Up/Downhill: [+19/-19] Time: 10:38 AM Difficulty: 1.9 / 5.0 Weather: Flash Flood Watch until Tue Jan 19 2010 06:00 PM PST 54 F temp; 75% humidity 54 F heat index; winds E 13 mph Performance Distance: 4.69 miles Time: 0:43:27 Speed: 6.5 mph Pace: 9' 16 /mi Heart Rate: 147 bpm (Avg) Calories: 686 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 01 +0' 45 6.0 -0.5 -3 ft 2 8' 37 -0' 39 7.0 +0.5 -9 ft 3 8' 57 -0' 19 6.7 +0.2 +3 ft 4 9' 07 -0' 09 6.6 +0.1 +6 ft end 9' 56 +0' 40 6.0 -0.4 +3 ft Versus average of 9' 16 min/mile

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Beautiful weather in SoCal! Staying on track with Arkansas running partners by running wherever I am. Training for March 1/2 marathon in Bentonville, AR. Activity Route: -- Elev. Avg: 193 ft Location: La Mirada, CA, Elev. Gain: -16 ft Date: 01/17/10 Up/Downhill: [+531/-547] Time: 09:03 AM Difficulty: 2.8 / 5.0 Weather: 57 F temp; 63% humidity 57 F heat index; winds ENE 1 mph Performance Distance: 6.94 miles Time: 1:11:03 Speed: 5.9 mph Pace: 10' 14 /mi Calories: 925 Notes Nice 7 mile run to stay on track with my running buddies at home in Arkansas. Weather was beautiful again. Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 11' 32 +1' 18 5.2 -0.7 +23 ft 2 10' 06 -0' 08 5.9 +0.1 -6 ft 3 9' 48 -0' 26 6.1 +0.3 -56 ft 4 11' 19 +1' 05 5.3 -0.6 +98 ft 5 10' 31 +0' 17 5.7 -0.2 -32 ft 6 8' 53 -1' 21 6.8 +0.9 -85 ft end 9' 30 -0' 44 6.3 +0.4 +42 ft Versus average of 10' 14 min/mile

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Beautiful weather in sunny southern California! Ran about this park and golf course in August when I brought David to Biola. Today, many people were out playing frisbee golf and softball at the park and golfing at the course. I dressed too warmly for the weather here and got pretty warm by the end. Activity Route: -- Elev. Avg: 189 ft Location: La Mirada, CA, Elev. Gain: -27 ft Date: 01/16/10 Up/Downhill: [+324/-351] Time: 11:06 AM Difficulty: 2.2 / 5.0 Weather: 66 F temp; 43% humidity 66 F heat index; winds ESE 6 mph Performance Distance: 4.02 miles Time: 0:38:33 Speed: 6.3 mph Pace: 9' 35 /mi Calories: 541 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 37 +0' 02 6.2 -0.0 +20 ft 2 9' 07 -0' 28 6.6 +0.3 -17 ft 3 10' 11 +0' 36 5.9 -0.4 -56 ft 4 9' 24 -0' 11 6.4 +0.1 +33 ft end 10' 00 +0' 25 6.0 -0.3 -6 ft Versus average of 9' 35 min/mile

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The run was great yesterday and I started in the dark again. But this time it was very foggy. This caused the experience to be mysterious as these roads I've run on many times seemed different and interesting. I used my headlamp which cause a beam of light to shine from my forehead. I wonder what passing cars thought I was from a distance... Activity Route: -- Elev. Avg: 1299 ft Location: Lowell, AR, Elev. Gain: +0 ft Date: 01/15/10 Up/Downhill: [+104/-104] Time: 07:19 AM Difficulty: 2.0 / 5.0 Weather: 43 F temp; 100% humidity 43 F heat index; winds CALM calm mph Performance Distance: 4.11 miles Time: 0:37:58 Speed: 6.5 mph Pace: 9' 14 /mi Calories: 606 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 53 -0' 21 6.8 +0.3 -17 ft 2 9' 02 -0' 12 6.6 +0.1 -7 ft 3 9' 35 +0' 21 6.3 -0.2 +7 ft 4 9' 02 -0' 12 6.6 +0.1 +13 ft end 12' 44 +3' 30 4.7 -1.8 +3 ft Versus average of 9' 14 min/mile

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Kinda brisk this morning: 26 degrees. Started in the dark and watched the sun rise at the end. Overall time and splits were better than I thought they would be. Activity Route: -- Elev. Avg: 1300 ft Location: Lowell, AR, Elev. Gain: -3 ft Date: 01/13/10 Up/Downhill: [+157/-160] Time: 07:06 AM Difficulty: 2.6 / 5.0 Weather: Fair 27 F temp; 75% humidity 27 F heat index; winds SSE 7 mph Performance Distance: 4.04 miles Time: 0:36:35 Speed: 6.6 mph Pace: 9' 04 /mi Calories: 594 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 59 -0' 05 6.7 +0.1 -7 ft 2 8' 50 -0' 14 6.8 +0.2 -10 ft 3 9' 02 -0' 02 6.6 +0.0 +7 ft 4 9' 19 +0' 15 6.4 -0.2 +3 ft end 11' 06 +2' 02 5.4 -1.2 +3 ft Versus average of 9' 04 min/mile

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