Activity Route: -- Elev. Avg: 577 ft Location: Clatsop, OR Elev. Gain: +193 ft Date: 08/23/08 Up/Downhill: [+314/-121] Time: 02:16 PM Difficulty: 2.4 / 5.0   Weather: Fair   73 F temp; 63% humidity   73 F heat index; winds N 7 Performance Distance: 4.09 miles Time: 0:35:01 Speed: 7.0 mph Pace: 8' 34 /mi Calories: 535 Notes My last leg of 2008 Hood to Coast. I was more tired (my legs were) than last year. My left calf had loosened up even more and I was able to make good progress on this leg. The elevation data shows a steady up hill. It didn't seem that way when I ran it. It seemed like rolling hills. Our team went on to win the men's Supermasters Division!! Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 23 -0' 11 7.2 +0.1 +62 ft 2 8' 34 +0' 00 7.0 -0.0 +26 ft 3 8' 46 +0' 12 6.8 -0.2 +49 ft 4 8' 33 -0' 01 7.0 +0.0 +46 ft end 8' 07 -0' 27 7.4 +0.4 +9 ft Versus average of 8' 34 min/mile

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Activity Route: -- Elev. Avg: 54 ft Location: Scappoose, OR Elev. Gain: -6 ft Date: 08/23/08 Up/Downhill: [+141/-147] Time: 06:22 AM Difficulty: 1.9 / 5.0   Weather: Fair   54 F temp; 92% humidity   54 F heat index; winds Calm Performance Distance: 5.65 miles Time: 0:49:20 Speed: 6.9 mph Pace: 8' 44 /mi Calories: 731 Notes Early morning leg. Always the hardest since I was the first leg in van 2 and didn't have much time to get up and moving. Left calf was stiff, but loosened up some as I ran. Beautiful morning. Got to watch the sun come up. Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 55 +0' 11 6.7 -0.2 -13 ft 2 8' 41 -0' 03 6.9 +0.0 -13 ft 3 8' 48 +0' 04 6.8 -0.1 +10 ft 4 8' 47 +0' 03 6.8 -0.0 0 ft 5 8' 37 -0' 07 7.0 +0.1 +7 ft end 8' 27 -0' 17 7.1 +0.2 +4 ft Versus average of 8' 44 min/mile

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Activity Route: -- Elev. Avg: 1117 ft Location: Sandy, OR Elev. Gain: -472 ft Date: 08/22/08 Up/Downhill: [+249/-721] Time: 09:49 PM Difficulty: 2.7 / 5.0   Weather: Fair   65 F temp; 75% humidity   65 F heat index; winds Calm Performance Distance: 7.35 miles Time: 0:57:33 Speed: 7.7 mph Pace: 7' 50 /mi Calories: 953 Notes My first leg of 2008 Hood to Coast. I was going great until the end f the fifth mile when my left calf started tightening up. I played it safe and slowed way down, stopped and massaged it and walked a short while before I started running again. Made it in OK and finished remaining legs, but this was very frustrating! Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 7' 19 -0' 31 8.2 +0.5 -14 ft 2 7' 04 -0' 46 8.5 +0.8 -73 ft 3 7' 43 -0' 07 7.8 +0.1 +4 ft 4 7' 45 -0' 05 7.7 +0.1 +7 ft 5 7' 02 -0' 48 8.5 +0.9 -147 ft 6 9' 19 +1' 29 6.4 -1.2 -88 ft 7 8' 28 +0' 38 7.1 -0.6 -138 ft end 8' 34 +0' 44 7.0 -0.7 -23 ft Versus average of 7' 50 min/mile

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