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zmrzlina
Kings Mountain Bike
29 June, 2008 13:21
Going up was nothin compared to going down!
Activity| Route: | -- | Elev. Avg: | 807 ft | | Location: | Menlo Park, CA | Elev. Gain: | +0 ft | | Date: | 06/29/08 | Up/Downhill: | [+2739/-2739] | | Time: | 07:40 AM | Difficulty: | 4.4 / 5.0 | | | | Weather: | Overcast | | | 63 F temp; 75% humidity | | | 63 F heat index; winds N 7 |
| Distance: | 28.37 miles | | |
| Time: | 2:46:32 | | Speed: | 10.2 mph | | | | Pace: | 5' 53 /mi | | | | Calories: | 993 | | |
 Elevation (ft) Speed (mph) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 5' 11 | -0' 41 | 11.6 | +1.4 | +16 ft | | 2 | 4' 55 | -0' 57 | 12.2 | +2.0 | +56 ft | | 3 | 4' 37 | -1' 15 | 12.9 | +2.8 | +27 ft | | 4 | 4' 20 | -1' 32 | 13.8 | +3.6 | +65 ft | | 5 | 5' 05 | -0' 47 | 11.8 | +1.6 | +101 ft | | 6 | 5' 10 | -0' 42 | 11.6 | +1.4 | +131 ft | | 7 | 5' 17 | -0' 35 | 11.3 | +1.2 | +36 ft | | 8 | 4' 31 | -1' 21 | 13.2 | +3.1 | -36 ft | | 9 | 3' 05 | -2' 47 | 19.4 | +9.2 | -76 ft | | 10 | 3' 18 | -2' 34 | 18.1 | +7.9 | -39 ft | | 11 | 4' 48 | -1' 04 | 12.5 | +2.3 | +78 ft | | 12 | 6' 22 | +0' 29 | 9.4 | -0.8 | +30 ft | | 13 | 4' 34 | -1' 18 | 13.1 | +2.9 | +26 ft | | 14 | 9' 32 | +3' 39 | 6.3 | -3.9 | +377 ft | | 15 | 9' 34 | +3' 41 | 6.3 | -3.9 | +341 ft | | 16 | 11' 34 | +5' 41 | 5.2 | -5.0 | +410 ft | | 17 | 11' 50 | +5' 57 | 5.1 | -5.1 | +354 ft | | 18 | 14' 31 | +8' 38 | 4.1 | -6.1 | -193 ft | | 19 | 4' 28 | -1' 24 | 13.4 | +3.2 | -430 ft | | 20 | 5' 36 | -0' 16 | 10.7 | +0.5 | -364 ft | | 21 | 4' 48 | -1' 04 | 12.5 | +2.3 | -354 ft | | 22 | 8' 05 | +2' 12 | 7.4 | -2.8 | -210 ft | | 23 | 3' 51 | -2' 01 | 15.6 | +5.4 | -66 ft | | 24 | 4' 17 | -1' 35 | 14.0 | +3.8 | -96 ft | | 25 | 2' 49 | -3' 03 | 21.2 | +11.0 | -154 ft | | 26 | 3' 48 | -2' 04 | 15.8 | +5.6 | +6 ft | | 27 | 4' 02 | -1' 50 | 14.9 | +4.7 | -13 ft | | 28 | 3' 32 | -2' 20 | 16.9 | +6.7 | -22 ft | | end | 4' 26 | -1' 26 | 13.5 | +3.3 | -3 ft | | Versus average of 10.2 mph: Slower Faster |
|
TNT Swim/Bike
28 June, 2008 12:42
Swim workout with Tate followed by an abbreviated bike workout down Sandhill.
Activity| Route: | -- | Elev. Avg: | 219 ft | | Location: | Menlo Park, CA | Elev. Gain: | -17 ft | | Date: | 06/28/08 | Up/Downhill: | [+849/-866] | | Time: | 09:17 AM | Difficulty: | 3.3 / 5.0 | | | | Weather: | Smoke Haze | | | 63 F temp; 75% humidity | | | 63 F heat index; winds N 7 |
| Distance: | 11.73 miles | | |
| Time: | 0:53:38 | | Speed: | 13.1 mph | | | | Pace: | 4' 35 /mi | | | | Calories: | 474 | | |
 Elevation (ft) Speed (mph) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 3' 21 | -1' 13 | 17.9 | +4.8 | +19 ft | | 2 | 4' 34 | -0' 00 | 13.1 | +0.0 | +56 ft | | 3 | 4' 24 | -0' 10 | 13.6 | +0.5 | +89 ft | | 4 | 4' 45 | +0' 10 | 12.6 | -0.5 | +29 ft | | 5 | 4' 33 | -0' 01 | 13.2 | +0.1 | +72 ft | | 6 | 7' 06 | +2' 31 | 8.4 | -4.6 | -36 ft | | 7 | 5' 18 | +0' 43 | 11.3 | -1.8 | +29 ft | | 8 | 3' 41 | -0' 53 | 16.3 | +3.2 | -46 ft | | 9 | 3' 50 | -0' 44 | 15.6 | +2.5 | -144 ft | | 10 | 3' 34 | -1' 00 | 16.8 | +3.7 | -49 ft | | 11 | 4' 03 | -0' 31 | 14.8 | +1.7 | -26 ft | | end | 6' 01 | +1' 26 | 10.0 | -3.1 | -10 ft | | Versus average of 13.1 mph: Slower Faster |
|
TNT @ Track
27 June, 2008 10:43
Getting a bit faster on the bike... Right knee still hurting while running... More core strengthening and some intervals on the track.
Activity| Route: | -- | Elev. Avg: | 162 ft | | Location: | Menlo Park, CA | Elev. Gain: | +0 ft | | Date: | 06/26/08 | Up/Downhill: | [+688/-688] | | Time: | 05:37 PM | Difficulty: | 3.6 / 5.0 | | | | Weather: | Haze Smoke | | | 70 F temp; 58% humidity | | | 70 F heat index; winds NW 14 |
| Distance: | 18.30 miles | | |
| Time: | 1:15:22 | | Speed: | 14.6 mph | | | | Pace: | 4' 07 /mi | | | | Calories: | 749 | | |
 Elevation (ft) Speed (mph) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 4' 52 | +0' 45 | 12.3 | -2.3 | -9 ft | | 2 | 4' 55 | +0' 48 | 12.2 | -2.4 | +62 ft | | 3 | 4' 14 | +0' 07 | 14.2 | -0.4 | +59 ft | | 4 | 3' 42 | -0' 24 | 16.1 | +1.5 | -13 ft | | 5 | 4' 10 | +0' 03 | 14.4 | -0.2 | -56 ft | | 6 | 3' 30 | -0' 36 | 17.1 | +2.5 | +20 ft | | 7 | 4' 07 | +0' 00 | 14.5 | -0.1 | +52 ft | | 8 | 4' 22 | +0' 15 | 13.7 | -0.9 | +45 ft | | 9 | 4' 23 | +0' 16 | 13.7 | -0.9 | +78 ft | | 10 | 01' 53' 12 | +01' 49' 05 | 0.5 | -14.1 | -78 ft | | 11 | 4' 07 | +0' 00 | 14.6 | -0.0 | -49 ft | | 12 | 3' 12 | -0' 54 | 18.7 | +4.1 | -52 ft | | 13 | 3' 27 | -0' 39 | 17.4 | +2.8 | -32 ft | | 14 | 5' 29 | +1' 22 | 10.9 | -3.7 | +72 ft | | 15 | 3' 55 | -0' 11 | 15.3 | +0.7 | +13 ft | | 16 | 3' 45 | -0' 21 | 16.0 | +1.4 | -36 ft | | 17 | 4' 08 | +0' 01 | 14.5 | -0.1 | -43 ft | | 18 | 3' 30 | -0' 36 | 17.1 | +2.5 | -29 ft | | end | 4' 35 | +0' 28 | 13.1 | -1.5 | -3 ft | | Versus average of 14.6 mph: Slower Faster |
|
SWIMMING!
26 June, 2008 00:25
dandylion
Activity| Route: | -- | Elev. Avg: | 0 ft | | Location: | -- | Elev. Gain: | +0 ft | | Date: | 06/25/08 | Up/Downhill: | [+0/-0] | | Time: | 07:00 PM | Difficulty: | 1.0 / 5.0 |
| Distance: | 1.00 miles | | |
| Time: | 0:35:00 | | Speed: | 1.7 mph | | | | Pace: | 35' 18 /mi | | | | Calories: | 0 | | |
|
Sunday Workout #2 - Swim
22 June, 2008 20:29
Performance| Distance: | 1.00 miles | | |
| Time: | 0:38:00 | | Speed: | 1.6 mph | | | | Pace: | 37' 30 /mi | | | | Calories: | 0 | | |
|
Sunday Bike in Fremont
22 June, 2008 15:35
Long one with Angie, Megan, Jessie, & Olivia.
Activity| Route: | -- | Elev. Avg: | 408 ft | | Location: | Fremont, CA | Elev. Gain: | +6 ft | | Date: | 06/22/08 | Up/Downhill: | [+2883/-2877] | | Time: | 08:28 AM | Difficulty: | 4.3 / 5.0 | | | | Weather: | Fair with Haze | | | 63 F temp; 69% humidity | | | 63 F heat index; winds W 10 |
| Distance: | 37.04 miles | | |
| Time: | 3:39:05 | | Speed: | 10.1 mph | | | | Pace: | 5' 56 /mi | | | | Calories: | 1371 | | |
 Elevation (ft) Speed (mph) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 4' 34 | -1' 22 | 13.1 | +3.0 | 0 ft | | 2 | 4' 30 | -1' 26 | 13.3 | +3.2 | +23 ft | | 3 | 10' 25 | +4' 28 | 5.8 | -4.3 | +23 ft | | 4 | 3' 54 | -2' 02 | 15.4 | +5.3 | +20 ft | | 5 | 5' 33 | -0' 23 | 10.8 | +0.7 | +121 ft | | 6 | 11' 45 | +5' 48 | 5.1 | -5.0 | +406 ft | | 7 | 8' 22 | +2' 25 | 7.2 | -2.9 | +167 ft | | 8 | 7' 21 | +1' 24 | 8.2 | -1.9 | +148 ft | | 9 | 6' 19 | +0' 22 | 9.5 | -0.6 | +131 ft | | 10 | 22' 13 | +16' 16 | 2.7 | -7.4 | -138 ft | | 11 | 3' 02 | -2' 54 | 19.7 | +9.6 | -289 ft | | 12 | 3' 00 | -2' 56 | 19.9 | +9.8 | -121 ft | | 13 | 3' 16 | -2' 40 | 18.3 | +8.2 | -46 ft | | 14 | 3' 10 | -2' 46 | 18.9 | +8.8 | -101 ft | | 15 | 7' 04 | +1' 07 | 8.5 | -1.6 | -3 ft | | 16 | 6' 44 | +0' 47 | 8.9 | -1.2 | +125 ft | | 17 | 6' 14 | +0' 17 | 9.6 | -0.5 | +134 ft | | 18 | 4' 39 | -1' 17 | 12.9 | +2.8 | -17 ft | | 19 | 1' 53 | -4' 03 | 31.7 | +21.6 | -161 ft | | 20 | 8' 02 | +2' 05 | 7.5 | -2.6 | +52 ft | | 21 | 4' 46 | -1' 10 | 12.6 | +2.5 | -115 ft | | 22 | 4' 20 | -1' 36 | 13.8 | +3.7 | -17 ft | | 23 | 4' 04 | -1' 52 | 14.7 | +4.6 | -39 ft | | 24 | 3' 33 | -2' 23 | 16.9 | +6.8 | -19 ft | | 25 | 4' 03 | -1' 53 | 14.8 | +4.7 | -20 ft | | 26 | 4' 00 | -1' 56 | 14.9 | +4.8 | -20 ft | | 27 | 9' 10 | +3' 13 | 6.5 | -3.6 | +13 ft | | 28 | 5' 20 | -0' 36 | 11.2 | +1.1 | -10 ft | | 29 | 42' 15 | +36' 18 | 1.4 | -8.7 | -62 ft | | 30 | 4' 06 | -1' 50 | 14.6 | +4.5 | -26 ft | | 31 | 3' 56 | -2' 00 | 15.2 | +5.1 | -29 ft | | 32 | 3' 17 | -2' 39 | 18.2 | +8.1 | -56 ft | | 33 | 3' 31 | -2' 25 | 17.0 | +6.9 | -10 ft | | 34 | 3' 41 | -2' 15 | 16.3 | +6.2 | -16 ft | | 35 | 5' 57 | +0' 00 | 10.1 | -0.0 | -20 ft | | 36 | 4' 38 | -1' 18 | 12.9 | +2.8 | -26 ft | | 37 | 4' 40 | -1' 16 | 12.8 | +2.7 | -4 ft | | end | 35' 42 | +29' 45 | 1.7 | -8.4 | +6 ft | | Versus average of 10.1 mph: Slower Faster |
|
TNT 25-Mile Bike
21 June, 2008 15:19
Accidentally lost 5-6 miles while watch was turned off... Ride felt hilly and quick.
Activity| Route: | -- | Elev. Avg: | 208 ft | | Location: | Menlo Park, CA | Elev. Gain: | +0 ft | | Date: | 06/21/08 | Up/Downhill: | [+1033/-1033] | | Time: | 09:12 AM | Difficulty: | 4.8 / 5.0 | | | | Weather: | A Few Clouds | | | 84 F temp; 35% humidity | | | 83 F heat index; winds Vrbl 6 |
| Distance: | 19.23 miles | | |
| Time: | 1:26:48 | | Speed: | 13.3 mph | | | | Pace: | 4' 31 /mi | | | | Calories: | 762 | | |
 Elevation (ft) Speed (mph) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 5' 12 | +0' 41 | 11.5 | -1.8 | +20 ft | | 2 | 3' 29 | -1' 01 | 17.2 | +3.9 | +19 ft | | 3 | 4' 27 | -0' 03 | 13.5 | +0.2 | +46 ft | | 4 | 4' 44 | +0' 13 | 12.6 | -0.7 | +128 ft | | 5 | 4' 10 | -0' 20 | 14.4 | +1.1 | +33 ft | | 6 | 4' 09 | -0' 21 | 14.4 | +1.1 | +16 ft | | 7 | 4' 12 | -0' 18 | 14.2 | +0.9 | +26 ft | | 8 | 14' 33 | +10' 02 | 4.1 | -9.2 | +3 ft | | 9 | 4' 27 | -0' 03 | 13.5 | +0.2 | -7 ft | | 10 | 6' 13 | +1' 42 | 9.6 | -3.7 | +16 ft | | 11 | 4' 47 | +0' 16 | 12.5 | -0.8 | +68 ft | | 12 | 3' 06 | -1' 24 | 19.3 | +6.0 | -76 ft | | 13 | 4' 12 | -0' 18 | 14.2 | +0.9 | -79 ft | | 14 | 2' 48 | -1' 42 | 21.3 | +8.0 | -164 ft | | 15 | 4' 08 | -0' 22 | 14.5 | +1.2 | -39 ft | | 16 | 4' 13 | -0' 17 | 14.2 | +0.9 | -26 ft | | 17 | 5' 00 | +0' 29 | 12.0 | -1.3 | +10 ft | | 18 | 5' 05 | +0' 34 | 11.8 | -1.5 | +13 ft | | 19 | 4' 45 | +0' 14 | 12.6 | -0.7 | 0 ft | | 20 | 6' 15 | +1' 44 | 9.6 | -3.7 | -7 ft | | end | 5' 07 | +0' 36 | 11.7 | -1.6 | -3 ft | | Versus average of 13.3 mph: Slower Faster |
|
First Solo Ride
19 June, 2008 22:54
Track workout, too.
Activity| Route: | -- | Elev. Avg: | 144 ft | | Location: | Menlo Park, CA | Elev. Gain: | +0 ft | | Date: | 06/19/08 | Up/Downhill: | [+685/-685] | | Time: | 05:40 PM | Difficulty: | 4.7 / 5.0 | | | | Weather: | A Few Clouds and Breezy | | | 90 F temp; 14% humidity | | | 84 F heat index; winds NW 21 |
| Distance: | 18.35 miles | | |
| Time: | 1:26:47 | | Speed: | 12.7 mph | | | | Pace: | 4' 43 /mi | | | | Calories: | 715 | | |
 Elevation (ft) Speed (mph) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 10' 32 | +5' 48 | 5.7 | -7.0 | +13 ft | | 2 | 4' 47 | +0' 03 | 12.5 | -0.2 | +32 ft | | 3 | 4' 12 | -0' 31 | 14.3 | +1.6 | +46 ft | | 4 | 3' 47 | -0' 56 | 15.8 | +3.1 | +26 ft | | 5 | 3' 30 | -1' 13 | 17.1 | +4.4 | -72 ft | | 6 | 5' 03 | +0' 19 | 11.9 | -0.8 | -7 ft | | 7 | 3' 36 | -1' 07 | 16.6 | +3.9 | +59 ft | | 8 | 4' 28 | -0' 15 | 13.4 | +0.7 | +49 ft | | 9 | 4' 14 | -0' 29 | 14.2 | +1.5 | +69 ft | | 10 | 01' 36' 46 | +01' 32' 02 | 0.6 | -12.1 | 0 ft | | 11 | 4' 20 | -0' 23 | 13.8 | +1.1 | -73 ft | | 12 | 3' 52 | -0' 51 | 15.5 | +2.8 | -45 ft | | 13 | 3' 50 | -0' 53 | 15.6 | +2.9 | -62 ft | | 14 | 4' 04 | -0' 39 | 14.7 | +2.0 | +3 ft | | 15 | 5' 10 | +0' 26 | 11.6 | -1.1 | +86 ft | | 16 | 3' 49 | -0' 54 | 15.7 | +3.0 | -36 ft | | 17 | 4' 45 | +0' 01 | 12.6 | -0.1 | -46 ft | | 18 | 4' 52 | +0' 08 | 12.3 | -0.4 | -29 ft | | end | 9' 00 | +4' 16 | 6.7 | -6.0 | -13 ft | | Versus average of 12.7 mph: Slower Faster |
|
Evening Swim
18 June, 2008 23:00
1x1600m followed by 4x400m
Performance| Distance: | 2.00 miles | | |
| Time: | 1:15:00 | | Speed: | 1.6 mph | | | | Pace: | 37' 30 /mi | | | | Calories: | 0 | | |
|
Not the Run I had in Mind
17 June, 2008 11:02
My plans for a 10-mile loop around the dish were thwarted when my right knee started screaming at me around mile 1.5. When it hadn’t eased up by mile 3, I decided to be conservative and turn back, but then about a half mile later I could no longer even run on the darn thing and basically walked the rest of the way back. Feels like the pain is stemming from the tendons behind the knee as well as some bone pain in the lower outside quadrant. Grrrrr!
Activity| Route: | -- | Elev. Avg: | 105 ft | | Location: | Menlo Park, CA | Elev. Gain: | +0 ft | | Date: | 06/17/08 | Up/Downhill: | [+265/-265] | | Time: | 07:35 AM | Difficulty: | 2.4 / 5.0 | | | | Weather: | Partly Cloudy | | | 57 F temp; 64% humidity | | | 57 F heat index; winds Vrbl 5 |
| Distance: | 6.10 miles | | |
| Time: | 1:12:37 | | Speed: | 5.0 mph | | | | Pace: | 11' 54 /mi | | | | Calories: | 154 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 49 | -2' 05 | 6.1 | +1.1 | +17 ft | | 2 | 8' 44 | -3' 10 | 6.9 | +1.8 | +42 ft | | 3 | 9' 36 | -2' 18 | 6.2 | +1.2 | +53 ft | | 4 | 12' 52 | +0' 58 | 4.7 | -0.4 | -59 ft | | 5 | 15' 54 | +4' 00 | 3.8 | -1.3 | -39 ft | | 6 | 15' 30 | +3' 36 | 3.9 | -1.2 | -9 ft | | end | 13' 28 | +1' 34 | 4.5 | -0.6 | -3 ft | | Versus average of 11' 54 min/mile: Slower Faster |
|
Gone Swimmin
16 June, 2008 16:12
1 x 2400 meters -- longest distance I've ever gone without stopping!
Performance| Distance: | 1.50 miles | | |
| Time: | 0:00:00 | | Speed: | 0.0 mph | | | | Pace: | 0' 00 /mi | | | | Calories: | 0 | | |
|
Bike with Mike
15 June, 2008 14:38
wondering why I can't seem to go any faster...
Activity| Route: | -- | Elev. Avg: | 314 ft | | Location: | Menlo Park, CA | Elev. Gain: | +0 ft | | Date: | 06/15/08 | Up/Downhill: | [+2135/-2135] | | Time: | 07:15 AM | Difficulty: | 4.2 / 5.0 | | | | Weather: | Mostly Cloudy | | | 63 F temp; 72% humidity | | | 63 F heat index; winds N 8 |
| Distance: | 33.40 miles | | |
| Time: | 2:50:45 | | Speed: | 11.7 mph | | | | Pace: | 5' 08 /mi | | | | Calories: | 1214 | | |
 Elevation (ft) Speed (mph) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 5' 30 | +0' 22 | 10.9 | -0.8 | +16 ft | | 2 | 6' 05 | +0' 57 | 9.8 | -1.8 | +53 ft | | 3 | 5' 24 | +0' 16 | 11.1 | -0.6 | +30 ft | | 4 | 4' 43 | -0' 24 | 12.7 | +1.0 | +66 ft | | 5 | 5' 16 | +0' 08 | 11.4 | -0.3 | +104 ft | | 6 | 5' 34 | +0' 26 | 10.8 | -0.9 | +128 ft | | 7 | 8' 41 | +3' 33 | 6.9 | -4.8 | +62 ft | | 8 | 10' 16 | +5' 08 | 5.8 | -5.9 | -75 ft | | 9 | 4' 51 | -0' 16 | 12.3 | +0.6 | -49 ft | | 10 | 3' 39 | -1' 28 | 16.4 | +4.7 | -59 ft | | 11 | 5' 40 | +0' 32 | 10.6 | -1.1 | +79 ft | | 12 | 4' 40 | -0' 27 | 12.8 | +1.1 | +40 ft | | 13 | 4' 34 | -0' 33 | 13.1 | +1.4 | -50 ft | | 14 | 6' 55 | +1' 47 | 8.7 | -3.0 | +49 ft | | 15 | 4' 47 | -0' 20 | 12.5 | +0.8 | +20 ft | | 16 | 4' 52 | -0' 15 | 12.3 | +0.6 | +62 ft | | 17 | 7' 24 | +2' 16 | 8.1 | -3.6 | -105 ft | | 18 | 3' 25 | -1' 42 | 17.5 | +5.8 | -108 ft | | 19 | 4' 03 | -1' 04 | 14.8 | +3.1 | +13 ft | | 20 | 5' 00 | -0' 07 | 12.0 | +0.3 | -23 ft | | 21 | 10' 41 | +5' 33 | 5.6 | -6.1 | +30 ft | | 22 | 3' 59 | -1' 08 | 15.1 | +3.4 | -20 ft | | 23 | 3' 49 | -1' 18 | 15.7 | +4.0 | -19 ft | | 24 | 4' 20 | -0' 47 | 13.8 | +2.1 | +59 ft | | 25 | 5' 45 | +0' 37 | 10.4 | -1.3 | +101 ft | | 26 | 4' 27 | -0' 40 | 13.4 | +1.8 | -232 ft | | 27 | 4' 14 | -0' 53 | 14.1 | +2.4 | -66 ft | | 28 | 3' 31 | -1' 36 | 17.0 | +5.3 | -118 ft | | 29 | 5' 09 | +0' 01 | 11.7 | -0.0 | +16 ft | | 30 | 5' 04 | -0' 03 | 11.8 | +0.1 | +16 ft | | 31 | 6' 08 | +1' 00 | 9.8 | -1.9 | +23 ft | | 32 | 4' 02 | -1' 05 | 14.9 | +3.2 | +7 ft | | 33 | 4' 34 | -0' 33 | 13.1 | +1.4 | -20 ft | | 34 | 3' 43 | -1' 24 | 16.1 | +4.4 | -26 ft | | end | 6' 56 | +1' 48 | 8.6 | -3.1 | -3 ft | | Versus average of 11.7 mph: Slower Faster |
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Bike/Run @ Foothill
13 June, 2008 09:59
Circuit workout sandwiched between two short bike rides.
Activity| Route: | -- | Elev. Avg: | 158 ft | | Location: | Menlo Park, CA | Elev. Gain: | +0 ft | | Date: | 06/12/08 | Up/Downhill: | [+692/-692] | | Time: | 05:33 PM | Difficulty: | 4.3 / 5.0 | | | | Weather: | Clear and Breezy | | | 75 F temp; 49% humidity | | | 77 F heat index; winds N 22 |
| Distance: | 17.97 miles | | |
| Time: | 1:22:45 | | Speed: | 13.0 mph | | | | Pace: | 4' 37 /mi | | | | Calories: | 1572 | | |
 Elevation (ft) Speed (mph) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 4' 58 | +0' 21 | 12.1 | -0.9 | +16 ft | | 2 | 6' 33 | +1' 56 | 9.2 | -3.8 | +66 ft | | 3 | 5' 30 | +0' 53 | 10.9 | -2.1 | -3 ft | | 4 | 3' 57 | -0' 39 | 15.2 | +2.2 | +17 ft | | 5 | 4' 47 | +0' 10 | 12.5 | -0.5 | -69 ft | | 6 | 5' 58 | +1' 21 | 10.0 | -3.0 | +17 ft | | 7 | 3' 58 | -0' 38 | 15.1 | +2.1 | +66 ft | | 8 | 4' 18 | -0' 18 | 13.9 | +0.9 | +39 ft | | 9 | 4' 27 | -0' 09 | 13.5 | +0.5 | +85 ft | | 10 | 02' 05' 00 | +02' 00' 23 | 0.5 | -12.5 | -33 ft | | 11 | 4' 25 | -0' 11 | 13.6 | +0.6 | -78 ft | | 12 | 3' 47 | -0' 49 | 15.8 | +2.8 | -43 ft | | 13 | 3' 45 | -0' 51 | 16.0 | +3.0 | -59 ft | | 14 | 5' 04 | +0' 27 | 11.8 | -1.2 | +59 ft | | 15 | 4' 25 | -0' 11 | 13.6 | +0.6 | +33 ft | | 16 | 3' 31 | -1' 05 | 17.0 | +4.0 | -29 ft | | 17 | 3' 47 | -0' 49 | 15.8 | +2.8 | -36 ft | | 18 | 3' 42 | -0' 54 | 16.2 | +3.2 | -36 ft | | end | 4' 48 | +0' 11 | 12.5 | -0.5 | -9 ft | | Versus average of 13.0 mph: Slower Faster |
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Midday Swim
13 June, 2008 09:57
Performance| Distance: | 1.00 miles | | |
| Time: | 0:00:00 | | Speed: | 0.0 mph | | | | Pace: | 0' 00 /mi | | | | Calories: | 0 | | |
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Swimming with Mike
10 June, 2008 20:29
Performance| Distance: | 1.00 miles | | |
| Time: | 0:00:00 | | Speed: | 0.0 mph | | | | Pace: | 0' 00 /mi | | | | Calories: | 0 | | |
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Mount Diablo Trail Run
08 June, 2008 21:40
Now I finally have a trail race under my belt. Aside from Mike, everyone I talked to wondered why I chose this hard course for my first. The running was hard, but apparently even harder for me was watching the trail markers (I accidentally veered off course twice... adding unnecessary mileage and climb!). Amazing views and nice folks to run with made it a great morning nonetheless.
Activity| Route: | -- | Elev. Avg: | 2209 ft | | Location: | Clayton, CA | Elev. Gain: | -13 ft | | Date: | 06/08/08 | Up/Downhill: | [+4616/-4629] | | Time: | 08:30 AM | Difficulty: | 5.0 / 5.0 | | | | Weather: | Fair | | | 83 F temp; 20% humidity | | | 79 F heat index; winds W 3 |
| Distance: | 16.78 miles | | |
| Time: | 3:54:34 | | Speed: | 4.3 mph | | | | Pace: | 13' 59 /mi | | | | Calories: | 2960 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 11' 29 | -2' 30 | 5.2 | +0.9 | +135 ft | | 2 | 16' 10 | +2' 11 | 3.7 | -0.6 | +633 ft | | 3 | 23' 20 | +9' 21 | 2.6 | -1.7 | +974 ft | | 4 | 12' 45 | -1' 14 | 4.7 | +0.4 | -134 ft | | 5 | 18' 10 | +4' 11 | 3.3 | -1.0 | +627 ft | | 6 | 13' 14 | -0' 45 | 4.5 | +0.2 | -37 ft | | 7 | 14' 19 | +0' 20 | 4.2 | -0.1 | +183 ft | | 8 | 20' 16 | +6' 17 | 3.0 | -1.3 | +696 ft | | 9 | 15' 32 | +1' 33 | 3.9 | -0.4 | -299 ft | | 10 | 10' 14 | -3' 45 | 5.9 | +1.6 | -705 ft | | 11 | 15' 04 | +1' 05 | 4.0 | -0.3 | +62 ft | | 12 | 14' 46 | +0' 47 | 4.1 | -0.2 | +73 ft | | 13 | 10' 03 | -3' 56 | 6.0 | +1.7 | -606 ft | | 14 | 9' 04 | -4' 55 | 6.6 | +2.3 | -534 ft | | 15 | 10' 29 | -3' 30 | 5.7 | +1.4 | -692 ft | | 16 | 9' 52 | -4' 07 | 6.1 | +1.8 | -216 ft | | end | 10' 15 | -3' 44 | 5.8 | +1.6 | -171 ft | | Versus average of 13' 59 min/mile: Slower Faster |
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Run/Swim @ Burgess
07 June, 2008 15:26
runnin' in circles followed by a short swim in a short pool.
Activity| Route: | -- | Elev. Avg: | 64 ft | | Location: | Menlo Park, CA | Elev. Gain: | +0 ft | | Date: | 06/07/08 | Up/Downhill: | [+39/-39] | | Time: | 07:45 AM | Difficulty: | 1.4 / 5.0 | | | | Weather: | Clear | | | 57 F temp; 66% humidity | | | 57 F heat index; winds Calm |
| Distance: | 2.30 miles | | |
| Time: | 0:19:45 | | Speed: | 7.0 mph | | | | Pace: | 8' 35 /mi | | | | Calories: | 299 | | |
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First TNT Training
06 June, 2008 09:51
Biked round trip to/from the Foothill College track (not sure why only one way shows up here) - then did ~1 hour of drills/circuit training at the track.
Activity| Route: | -- | Elev. Avg: | 130 ft | | Location: | Los Altos, CA | Elev. Gain: | -158 ft | | Date: | 06/05/08 | Up/Downhill: | [+232/-390] | | Time: | 08:30 PM | Difficulty: | 2.5 / 5.0 | | | | Weather: | Fair | | | 63 F temp; 62% humidity | | | 63 F heat index; winds SW 6 |
| Distance: | 8.80 miles | | |
| Time: | 0:44:45 | | Speed: | 11.8 mph | | | | Pace: | 5' 05 /mi | | | | Calories: | 834 | | |
 Elevation (ft) Speed (mph) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 4' 35 | -0' 30 | 13.1 | +1.2 | -52 ft | | 2 | 3' 43 | -1' 22 | 16.1 | +4.3 | -46 ft | | 3 | 3' 58 | -1' 07 | 15.1 | +3.3 | -29 ft | | 4 | 5' 22 | +0' 16 | 11.2 | -0.6 | +73 ft | | 5 | 3' 57 | -1' 08 | 15.2 | +3.3 | -16 ft | | 6 | 4' 11 | -0' 54 | 14.3 | +2.5 | -10 ft | | 7 | 4' 11 | -0' 54 | 14.3 | +2.5 | -39 ft | | 8 | 3' 44 | -1' 21 | 16.0 | +4.2 | -29 ft | | 9 | 8' 38 | +3' 32 | 6.9 | -4.9 | -6 ft | | end | 29' 24 | +24' 18 | 2.0 | -9.8 | 0 ft | | Versus average of 11.8 mph: Slower Faster |
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Swim #2
04 June, 2008 22:03
24 laps this time.
Activity| Route: | -- | Elev. Avg: | 0 ft | | Location: | -- | Elev. Gain: | +0 ft | | Date: | 06/04/08 | Up/Downhill: | [+0/-0] | | Time: | 06:15 PM | Difficulty: | 1.0 / 5.0 |
| Distance: | 1.50 miles | | |
| Time: | 1:00:00 | | Speed: | 1.5 mph | | | | Pace: | 40' 00 /mi | | | | Calories: | 0 | | |
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7 @ 7
04 June, 2008 10:17
Activity| Route: | -- | Elev. Avg: | 79 ft | | Location: | Menlo Park, CA | Elev. Gain: | -3 ft | | Date: | 06/04/08 | Up/Downhill: | [+187/-190] | | Time: | 07:04 AM | Difficulty: | 2.0 / 5.0 | | | | Weather: | Partly Cloudy | | | 57 F temp; 64% humidity | | | 57 F heat index; winds W 12 |
| Distance: | 6.78 miles | | |
| Time: | 1:03:59 | | Speed: | 6.4 mph | | | | Pace: | 9' 26 /mi | | | | Calories: | 871 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 41 | +0' 15 | 6.2 | -0.2 | 0 ft | | 2 | 9' 51 | +0' 25 | 6.1 | -0.3 | +3 ft | | 3 | 9' 25 | -0' 01 | 6.4 | +0.0 | +7 ft | | 4 | 9' 37 | +0' 11 | 6.2 | -0.1 | +43 ft | | 5 | 9' 09 | -0' 17 | 6.5 | +0.2 | -53 ft | | 6 | 9' 20 | -0' 06 | 6.4 | +0.1 | -3 ft | | end | 9' 18 | -0' 08 | 6.5 | +0.1 | 0 ft | | Versus average of 9' 26 min/mile: Slower Faster |
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Into the Dish
02 June, 2008 18:41
A run to round out my trio of training activities -- not bad for a 24-hour period!
Activity| Route: | -- | Elev. Avg: | 153 ft | | Location: | Menlo Park, CA | Elev. Gain: | -3 ft | | Date: | 06/02/08 | Up/Downhill: | [+623/-626] | | Time: | 08:00 AM | Difficulty: | 3.0 / 5.0 | | | | Weather: | A Few Clouds | | | 57 F temp; 66% humidity | | | 57 F heat index; winds N 7 |
| Distance: | 8.51 miles | | |
| Time: | 1:20:24 | | Speed: | 6.3 mph | | | | Pace: | 9' 27 /mi | | | | Calories: | 1521 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 8' 54 | -0' 33 | 6.7 | +0.4 | +13 ft | | 2 | 8' 54 | -0' 33 | 6.7 | +0.4 | +42 ft | | 3 | 8' 59 | -0' 28 | 6.7 | +0.3 | +53 ft | | 4 | 10' 18 | +0' 51 | 5.8 | -0.5 | +190 ft | | 5 | 9' 53 | +0' 26 | 6.1 | -0.3 | -174 ft | | 6 | 9' 16 | -0' 11 | 6.5 | +0.1 | -37 ft | | 7 | 9' 23 | -0' 04 | 6.4 | +0.0 | -78 ft | | 8 | 9' 29 | +0' 02 | 6.3 | -0.0 | 0 ft | | end | 10' 04 | +0' 37 | 6.0 | -0.4 | -13 ft | | Versus average of 9' 27 min/mile: Slower Faster |
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Avery Swim
02 June, 2008 18:40
First attempt at lap swimming since junior high school! Next time I'll note the workout time/pace.
Activity| Route: | -- | Elev. Avg: | 0 ft | | Location: | -- | Elev. Gain: | +0 ft | | Date: | 06/01/08 | Up/Downhill: | [+0/-0] | | Time: | 03:30 PM | Difficulty: | 1.0 / 5.0 |
| Distance: | 1.25 miles | | |
| Time: | 0:00:00 | | Speed: | 0.0 mph | | | | Pace: | 0' 00 /mi | | | | Calories: | 0 | | |
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Fremont Ride
02 June, 2008 18:37
My first real attempt at cycling... Biked 25ish miles with Angie, Megan, and Jessie along a beautiful East Bay route - which included about 8 miles up a mountain!
Activity| Route: | -- | Elev. Avg: | 0 ft | | Location: | -- | Elev. Gain: | +0 ft | | Date: | 06/01/08 | Up/Downhill: | [+0/-0] | | Time: | 08:00 AM | Difficulty: | 2.6 / 5.0 |
| Distance: | 25.00 miles | | |
| Time: | 2:00:00 | | Speed: | 12.5 mph | | | | Pace: | 4' 48 /mi | | | | Calories: | 926 | | |
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