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Apr 17, 2026, 5:46 am

Frederick - Endurance Run

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By: Alex Garcia
Started in: Frederick, MD, US
Distance: 5.6 mi
Selected: 5.6 mi
Elevation: + 263 / - 248 ft
Moving Time: 01:00:49
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Alex Garcia said
4 months ago

Got some pretty sunrise pics myself this morning!

Felt great going into this run, but my left IT band decided to be a PITA towards the end. Modified my biomechanics and was able to finish. Not surprising though: IT band tightness is secondary to glute medius tightness, and we HAMMERED my glute medius (especially the left side) yesterday in PT.

J is letting me do whatever I want this weekend in terms of working out. I was supposed to do a 10K on Sunday (Discover Downtown Columbia; it uses a lot of our regular routes in EC including the path around Lake K) but I had decided to back off from it when peaking for MKF and the 10K plus moving stress was creating a ton of niggling aches and pains.

Will most likely do a 3 hr bike ride early tomorrow, since we can’t pick up the new apt keys until after 10 am. Sunday will be an “off” day so we can at least get the gym moved…that will be plenty of walking and climbing with weights, with the new apt being on a second floor.

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Frederic Jacob said
4 months ago

Have fun this weekend (moving and stuff)
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Frederic Jacob said
4 months ago

Beautiful pics (as always)

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Alex Garcia said
4 months ago

Thank you! ♥️
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Page Views: 3
Departed: Apr 17, 2026, 5:46 am
Starts in: Frederick, MD, US
Distance: 5.6 mi
Selected distance: 5.6 mi
Elevation: + 263 / - 248 ft
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 01:02:32
Selection Duration: 3752
Moving Time: 01:00:49
Selection Moving Time: 01:00:49
Stopped Time: 00:01:43
Max Speed: 7.2 mph
Avg Speed: 5.5 mph
Pace: 00:11:09
Moving Pace: 00:10:50
Max Cadence: 94 rpm
Min Cadence: 57 rpm
Avg Cadence: 88 rpm
Max HR: 148 bpm
Min HR: 71 bpm
Avg HR: 137 bpm

Time spent at or above each speed
Average grade at each speed

  • FIT Course

    Best format for turn-by-turn directions on modern Garmin Edge Devices

  • TCX Course

    Best format for turn by turn directions on Edge 500, 510. Will provide true turn by turn navigation on Edge 800, 810, 1000, Touring including custom cue entries. Great for training when we release those features. Not currently optimal for Virtual Partner.

  • TCX History

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  • GPX Track (.gpx)

    Useful for any GPS unit. Contains no cuesheet entries, only track information (breadcrumb trail). Will provide turn by turn directions (true navigation) on the Edge 705/800/810/1000/Touring, but will not have any custom cues. Works great for Mio Cyclo. Find GPS specific help in our help system.

  • Google Earth (.kml)
  • Instructions for:
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    Garmin Edge 520
    Wahoo Elemnt & Bolt
    Garmin Edge 800
    Garmin Edge 810
    Garmin Edge 500
    Garmin Edge 510
    Mio Cyclo 505
 

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