| Thursday Run |
[May. 20th, 2010|06:22 pm] |
Trying to run at a "training pace" is actually a lot harder than you'd think...
Activity| Route: | -- | Elev. Avg: | 398 ft | | Location: | Flourtown, PA, | Elev. Gain: | -9 ft | | Date: | 05/20/10 | Up/Downhill: | [+223/-232] | | Time: | 06:10 PM | Difficulty: | 2.4 / 5.0 | | | | Weather: | Sunny | | | 80 F temp; 37% humidity | | | 79 F heat index; winds W 5 mph |
| Distance: | 3.08 miles | | |
| Time: | 0:35:56 | | Speed: | 5.2 mph | | | | Pace: | 11' 39 /mi | | | | Calories: | 540 | | |
Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 11' 09 | -0' 30 | 5.4 | +0.2 | -39 ft | | 2 | 12' 07 | +0' 28 | 5.0 | -0.2 | 0 ft | | 3 | 11' 33 | -0' 06 | 5.2 | +0.0 | +39 ft | | end | 13' 20 | +1' 41 | 4.5 | -0.7 | -9 ft | | Versus average of 11' 39 min/mile |
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| Thursday Run |
[Apr. 15th, 2010|08:11 pm] |
Nice easy run tonight; first 5K of the year on Sunday.r
Activity| Route: | -- | Elev. Avg: | 411 ft | | Location: | Flourtown, PA, | Elev. Gain: | +0 ft | | Date: | 04/15/10 | Up/Downhill: | [+114/-114] | | Time: | 08:00 PM | Difficulty: | 1.4 / 5.0 | | | | Weather: | Clear | | | 66 F temp; 43% humidity | | | 66 F heat index; winds WSW 2 mph |
| Distance: | 2.00 miles | | |
| Time: | 0:25:34 | | Speed: | 4.7 mph | | | | Pace: | 12' 49 /mi | | | | Calories: | 355 | | |
Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 12' 36 | -0' 13 | 4.8 | +0.1 | -23 ft | | end | 13' 02 | +0' 13 | 4.6 | -0.1 | +23 ft | | Versus average of 12' 49 min/mile |
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| Thursday Run |
[Apr. 8th, 2010|08:56 pm] |
Here's a little tip from your Uncle Sparky, boys and girls: Don't try a new route that you're not 100% sure about when you're running after dark.
Activity| Route: | -- | Elev. Avg: | 392 ft | | Location: | Flourtown, PA, | Elev. Gain: | +0 ft | | Date: | 04/08/10 | Up/Downhill: | [+282/-282] | | Time: | 08:36 PM | Difficulty: | 2.2 / 5.0 | | | | Weather: | Partly Cloudy | | | 74 F temp; 52% humidity | | | 74 F heat index; winds SSW 11 mph |
| Distance: | 3.52 miles | | |
| Time: | 0:43:48 | | Speed: | 4.8 mph | | | | Pace: | 12' 26 /mi | | | | Calories: | 630 | | |
Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 11' 47 | -0' 39 | 5.1 | +0.3 | -39 ft | | 2 | 12' 31 | +0' 05 | 4.8 | -0.0 | -23 ft | | 3 | 12' 49 | +0' 23 | 4.7 | -0.1 | +49 ft | | end | 12' 44 | +0' 18 | 4.7 | -0.1 | +13 ft | | Versus average of 12' 26 min/mile |
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| Thursday Run |
[Apr. 1st, 2010|08:34 pm] |
Activity| Route: | -- | Elev. Avg: | 98 ft | | Location: | Flourtown, PA, | Elev. Gain: | +4 ft | | Date: | 04/01/10 | Up/Downhill: | [+351/-347] | | Time: | 07:57 PM | Difficulty: | 2.1 / 5.0 | | | | Weather: | Clear | | | 67 F temp; 46% humidity | | | 67 F heat index; winds SSW 5 mph |
| Distance: | 3.10 miles | | |
| Time: | 0:35:12 | | Speed: | 5.3 mph | | | | Pace: | 11' 22 /mi | | | | Calories: | 540 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 11' 14 | -0' 08 | 5.3 | +0.1 | -10 ft | | 2 | 11' 58 | +0' 36 | 5.0 | -0.3 | -10 ft | | 3 | 10' 48 | -0' 34 | 5.5 | +0.3 | +23 ft | | end | 11' 30 | +0' 08 | 5.2 | -0.1 | 0 ft | | Versus average of 11' 22 min/mile |
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| Saturday Run |
[Mar. 20th, 2010|04:57 pm] |
Not bad, for the first run since last July... :)
Activity| Route: | -- | Elev. Avg: | 118 ft | | Location: | Lafayette Hill, PA, | Elev. Gain: | +6 ft | | Date: | 03/20/10 | Up/Downhill: | [+370/-364] | | Time: | 03:36 PM | Difficulty: | 2.2 / 5.0 | | | | Weather: | Sunny | | | 72 F temp; 24% humidity | | | 72 F heat index; winds W 8 mph |
| Distance: | 3.10 miles | | |
| Time: | 0:36:11 | | Speed: | 5.1 mph | | | | Pace: | 11' 41 /mi | | | | Calories: | 541 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
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| 1 | 11' 04 | -0' 37 | 5.4 | +0.3 | -3 ft | | 2 | 12' 04 | +0' 23 | 5.0 | -0.2 | -19 ft | | 3 | 11' 45 | +0' 04 | 5.1 | -0.0 | +13 ft | | end | 13' 09 | +1' 28 | 4.6 | -0.6 | +16 ft | | Versus average of 11' 41 min/mile |
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| Friday Run - Back up to 5K! |
[May. 8th, 2009|08:31 am] |
| [ | Tags | | | running | ] |
| [ | Current Mood |
| |  exhausted | ] |
Activity| Route: | -- | Elev. Avg: | 196 ft | | Location: | Norristown, PA, | Elev. Gain: | -6 ft | | Date: | 05/08/09 | Up/Downhill: | [+203/-209] | | Time: | 08:06 AM | Difficulty: | 2.0 / 5.0 | | | | Weather: | Sunny | | | 59 F temp; 84% humidity | | | 59 F heat index; winds CALM calm mph |
| Distance: | 3.10 miles | | |
| Time: | 0:34:55 | | Speed: | 5.3 mph | | | | Pace: | 11' 17 /mi | | | | Calories: | 513 | | |
Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 10' 39 | -0' 38 | 5.6 | +0.3 | -72 ft | | 2 | 12' 05 | +0' 48 | 5.0 | -0.4 | +53 ft | | 3 | 11' 10 | -0' 07 | 5.4 | +0.1 | 0 ft | | end | 10' 00 | -1' 17 | 6.0 | +0.7 | +13 ft | | Versus average of 11' 17 min/mile |
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| First 5K Complete! |
[Aug. 24th, 2008|11:59 am] |
| [ | Tags | | | running | ] |
| [ | Current Mood |
| |  satisfied | ] |
We ran the "Run With the Dolphins" 5K this morning. Somehow I ended up running a lot faster than I was planning, which means that I ended up having to walk a hundred yards or so near the end. The Boy came in first in his age category, and summarily declared that he was never doing this again. :)
Activity| Route: | -- | Elev. Avg: | 274 ft | | Location: | Lawrence Park, PA | Elev. Gain: | +10 ft | | Date: | 08/24/08 | Up/Downhill: | [+272/-262] | | Time: | 08:32 AM | Difficulty: | 2.0 / 5.0 | | | | Weather: | Overcast | | | 71 F temp; 81% humidity | | | 71 F heat index; winds Calm |
| Distance: | 3.08 miles | | |
| Time: | 0:30:27 | | Speed: | 6.1 mph | | | | Pace: | 9' 53 /mi | | | | Calories: | 516 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 38 | -0' 15 | 6.2 | +0.1 | -19 ft | | 2 | 9' 42 | -0' 11 | 6.2 | +0.1 | +17 ft | | 3 | 10' 15 | +0' 22 | 5.8 | -0.2 | -3 ft | | end | 11' 25 | +1' 32 | 5.2 | -0.8 | +16 ft | | Versus average of 9' 53 min/mile |
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| Recycling option for MontCo residents |
[Jul. 20th, 2008|06:49 pm] |
I've recently been informed of Recycling Services, Inc, a non-profit based out of Pottstown. While you have to drop off at their facility and need to sort either ahead of time or once you get there, they accept a lot more material than most of the municipal recyclers around here. From their website:
Open Hours for Public Collection:
Tuesdays & Saturdays from 9 a.m. to 1 p.m.
Gate fee: $8 per car
Materials Accepted for Recycling:
PAPER
1. Newspapers, including all inserts.
2. Magazines, catalogs, mail, fax paper, wrapping paper (put with cardboard during the holidays), telephone books, paperback books, hardcover books (remove covers and put with cardboard).
3. Corrugated cardboard, brown Kraft bags and paperboard.
4. Business-grade white ledger paper.
5. White polycoated boxes such as juice boxes, cream cheese boxes, frozen food boxes, and milk cartons. The mill WILL take the cartons with plastic pouring spouts still attached.
Notes: Tape or staples may remain on boxes. No wax or carbon paper. No waxed cardboard.
GLASS
1. Clean, clear glass bottles and jars with lids removed.
2. Clean, brown glass bottles and jars with lids removed.
3. Clean, green glass bottles and jars with lids removed.
Notes: Pyrex, window, and mirror glass are unacceptable. Blue glass goes with green.
PLASTICS
Code1 - PETE - Look for a dot on the bottom of soda and liquor bottles. Some food containers and trays are now being made from this material. All colors are accepted.
Code2 - HDPE - Frosted (milk & water bottles) and Colored (liquid detergent, food containers). Note: We do accept empty engine oil bottles - please drain them well first.
Code3 - PVC - Used for some types of bottles & food containers. Clear variety has a blue tint and a white crease that appears when folded and creased - used for many "bubble-pack" retail items.
Code4 - LDPE - Used for squeezable bottles for mustard and other food products. We bale Code 2 and 4 materials together.
Code5 - PP - This material (soft "tub grade") is also used to package a variety of food items such as yogurt. We separate these from a "bottle grade" used as containers for items like pancake syrup. We also separate a "hard cap grade" that is used for making most screw-off bottle caps.
Code6 - PS - There is a wide variety of items made from Polystyrene, and we separate them into the following categories: Rigid Food Service - includes things like sour cream containers and crinkle cookie trays; Foam Food Service - includes styrofoam meat trays, fast food containers, coffee cups and egg cartons; Solid Packaging Material - shipping material used to crate TVs, computers, etc.; Styrofoam Packaging Peanuts - used for shipping smaller items.
Code7 - Other - Some of this material is compatible with other Codes, but much of it is not. We can recycle some material if we can tell what it is. We suggest you avoid purchasing items packaged in this material.
METAL
1. Clean steel cans, flattened and ends removed where possible. All metal caps and lids accepted.
2. Aluminum and bi-metal beverage cans.
3. Clean aluminum foil, pie plates, and trays.
4. Brass, copper, stainless steel, lead, steel and iron must be checked with staff first.
Notes: Foil mixes such as potato chip bags and coffee bags are unacceptable.
CAPS & LIDS
1. No pump-style lids.
2. Screwcaps go in the big box marked "Screw Caps."
3. Soft lids from coffee cans, etc. go in the Code 4 bin.
4. Fast food soda lids that crinkle go with Code 6.
5. Plastic straws have a separate collection box.
6. Plastic 6-pack connector rings have a separate box.
7. Metal lids go with steel cans.
Note: These can be very confusing. Please ask for help.
CLEAN CLOTHING AND FABRIC
1. Clean, reasonably worn clothing and shoes (no high heels or rubber work boots).
2. Old, worn out clothing, curtains, drapes, towels, sheets and fabric are recycled into new cloth.
Notes: All must be clean, dry, and bagged.
MISCELLANEOUS
1. Batteries (silver oxide, mercury, nickel cadmium), no automotive batteries.
2. Tires, inner tubes, fan belts, and rubber hoses (a per-tire charge is necessary, variable according to the size of the tire).
3. ye glasses. No broken lenses.
4. Tyvek envelopes.
5. Phonograph records, tapes, CDs, and old floppy disks (videos are collected for reuse).
6. Candles.
7. Fishing line.
8. Silverware.
9. Vegetable oil.
10. Coat hangers with paper removed.
11. Clean clay flower pots. Check with staff about plastic pots.
12. Computers and parts (for repair and redistribution).
13. All household electronics except radioactive smoke detectors (these have to be sent back to the manufacturer) and mercury bearing thermostats (Honeywell will accept these). This then includes working and non-working telephones, answering machines, VCR's, DVD players, radio's, TV's, computers, printers, monitors, copy machines, etc. For TV's, Computer Monitors and copy machines we ask a min $5.00 donation in addition to the regular gate donation. Please make a larger donation for larger units as the donation is to help with shipping costs. Also if you know something about the unit, such as working, non-working, etc. please add a note.
Many more items are recyclable. Keep checking and watching for updates.
To recycle large quantities of any one item, check with staff members. |
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