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rundogmo
Nederland 12/31
31 December, 2008 11:32
Run up in the Boulder mountains
Activity| Route: | -- | Elev. Avg: | 8123 ft | | Location: | Nederland, CO | Elev. Gain: | -39 ft | | Date: | 12/31/08 | Up/Downhill: | [+718/-757] | | Time: | 09:19 AM | Difficulty: | 3.6 / 5.0 |
| Distance: | 5.15 miles | | |
| Time: | 0:47:23 | | Speed: | 6.5 mph | | | | Pace: | 9' 12 /mi | | | | Calories: | 645 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 11' 21 | +2' 09 | 5.3 | -1.2 | -62 ft | | 2 | 8' 20 | -0' 52 | 7.2 | +0.7 | -256 ft | | 3 | 8' 03 | -1' 09 | 7.4 | +0.9 | -242 ft | | 4 | 9' 01 | -0' 11 | 6.7 | +0.1 | +236 ft | | 5 | 9' 02 | -0' 10 | 6.6 | +0.1 | +253 ft | | end | 10' 29 | +1' 17 | 5.7 | -0.8 | +32 ft | | Versus average of 9' 12 min/mile: Slower Faster |
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Crystal Springs 12/28
28 December, 2008 21:31
knee shakeout, not good news
Activity| Route: | -- | Elev. Avg: | 605 ft | | Location: | San Carlos, CA | Elev. Gain: | +0 ft | | Date: | 12/28/08 | Up/Downhill: | [+495/-495] | | Time: | 04:49 PM | Difficulty: | 2.6 / 5.0 | | | | Weather: | Partly Cloudy | | | 55 F temp; 68% humidity | | | 55 F heat index; winds N 7 |
| Distance: | 3.74 miles | | |
| Time: | 0:31:09 | | Speed: | 7.2 mph | | | | Pace: | 8' 20 /mi | | | | Calories: | 464 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 8' 11 | -0' 09 | 7.3 | +0.1 | -253 ft | | 2 | 7' 17 | -1' 03 | 8.2 | +1.0 | -73 ft | | 3 | 7' 44 | -0' 36 | 7.8 | +0.5 | +76 ft | | end | 10' 47 | +2' 27 | 5.6 | -1.6 | +249 ft | | Versus average of 8' 20 min/mile: Slower Faster |
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Big Woodside Loop 12/27
28 December, 2008 20:04
bungalow heap
Activity| Route: | -- | Elev. Avg: | 495 ft | | Location: | San Carlos, CA | Elev. Gain: | -79 ft | | Date: | 12/27/08 | Up/Downhill: | [+1325/-1404] | | Time: | 08:26 AM | Difficulty: | 3.7 / 5.0 | | | | Weather: | Partly Cloudy | | | 46 F temp; 67% humidity | | | 46 F heat index; winds Vrbl 7 |
| Distance: | 11.42 miles | | |
| Time: | 2:09:29 | | Speed: | 5.3 mph | | | | Pace: | 11' 20 /mi | | | | Calories: | 1363 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 12 | -2' 08 | 6.5 | +1.2 | -282 ft | | 2 | 8' 25 | -2' 55 | 7.1 | +1.8 | -82 ft | | 3 | 8' 35 | -2' 45 | 7.0 | +1.7 | +63 ft | | 4 | 11' 27 | +0' 07 | 5.2 | -0.1 | +259 ft | | 5 | 11' 52 | +0' 32 | 5.0 | -0.2 | -200 ft | | 6 | 9' 44 | -1' 36 | 6.2 | +0.9 | -151 ft | | 7 | 10' 13 | -1' 07 | 5.9 | +0.6 | -33 ft | | 8 | 11' 37 | +0' 17 | 5.2 | -0.1 | -3 ft | | 9 | 14' 46 | +3' 26 | 4.1 | -1.2 | +27 ft | | 10 | 11' 48 | +0' 28 | 5.1 | -0.2 | +76 ft | | 11 | 13' 12 | +1' 52 | 4.5 | -0.8 | +115 ft | | end | 16' 48 | +5' 28 | 3.6 | -1.7 | +134 ft | | Versus average of 11' 20 min/mile: Slower Faster |
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Golden Gate 12/18
18 December, 2008 18:30
Took trains, ferries, and automobiles to run with Rich and Craig from Sausalito to SF. Was it worth it? You be the judge.
Activity| Route: | -- | Elev. Avg: | 60 ft | | Location: | Sausalito, CA | Elev. Gain: | +65 ft | | Date: | 12/18/08 | Up/Downhill: | [+839/-774] | | Time: | 08:07 AM | Difficulty: | 4.7 / 5.0 | | | | Weather: | Fair | | | 18 F temp; 70% humidity | | | 18 F heat index; winds Calm |
| Distance: | 10.76 miles | | |
| Time: | 1:58:33 | | Speed: | 5.4 mph | | | | Pace: | 11' 01 /mi | | | | Calories: | 1363 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 10' 41 | -0' 20 | 5.6 | +0.2 | +105 ft | | 2 | 10' 12 | -0' 49 | 5.9 | +0.4 | +157 ft | | 3 | 10' 40 | -0' 21 | 5.6 | +0.2 | -132 ft | | 4 | 9' 26 | -1' 35 | 6.3 | +0.9 | -115 ft | | 5 | 14' 19 | +3' 18 | 4.2 | -1.3 | -13 ft | | 6 | 10' 06 | -0' 55 | 5.9 | +0.5 | -6 ft | | 7 | 11' 15 | +0' 14 | 5.3 | -0.1 | +10 ft | | 8 | 11' 28 | +0' 27 | 5.2 | -0.2 | -3 ft | | 9 | 10' 42 | -0' 19 | 5.6 | +0.2 | -3 ft | | 10 | 11' 27 | +0' 26 | 5.2 | -0.2 | +4 ft | | end | 9' 08 | -1' 53 | 6.6 | +1.1 | +62 ft | | Versus average of 11' 01 min/mile: Slower Faster |
|
Cloud's Rest 12/13
13 December, 2008 13:29
Map/splits are a bit messed up here...
Activity| Route: | -- | Elev. Avg: | 1381 ft | | Location: | Menlo Park, CA | Elev. Gain: | +476 ft | | Date: | 12/10/08 | Up/Downhill: | [+3661/-3185] | | Time: | 12:16 PM | Difficulty: | 4.3 / 5.0 |
| Distance: | 15.47 miles | | |
| Time: | 2:52:34 | | Speed: | 5.4 mph | | | | Pace: | 11' 09 /mi | | | | Calories: | 1900 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 11' 06' 40 | +10' 55' 31 | 0.1 | -5.3 | +482 ft | | 2 | ** | ** | ** | ** | ** ft | | 3 | ** | ** | ** | ** | ** ft | | 4 | ** | ** | ** | ** | ** ft | | 5 | ** | ** | ** | ** | ** ft | | 6 | ** | ** | ** | ** | ** ft | | 7 | 10' 41 | -0' 28 | 5.6 | +0.2 | +158 ft | | 8 | 15' 42 | +4' 33 | 3.8 | -1.6 | +329 ft | | 9 | 11' 50 | +0' 41 | 5.1 | -0.3 | +355 ft | | 10 | 17' 51 | +6' 42 | 3.4 | -2.0 | +348 ft | | 11 | 10' 53 | -0' 16 | 5.5 | +0.1 | +3 ft | | 12 | 12' 13 | +1' 04 | 4.9 | -0.5 | +279 ft | | 13 | 9' 32 | -1' 37 | 6.3 | +0.9 | +27 ft | | 14 | 15' 57 | +4' 48 | 3.8 | -1.6 | +338 ft | | 15 | 9' 35 | -1' 34 | 6.3 | +0.9 | -210 ft | | 16 | 7' 53 | -3' 16 | 7.6 | +2.2 | -495 ft | | 17 | 8' 57 | -2' 12 | 6.7 | +1.3 | -518 ft | | 18 | 10' 26 | -0' 43 | 5.8 | +0.4 | +6 ft | | 19 | 8' 40 | -2' 29 | 6.9 | +1.5 | -171 ft | | 20 | 8' 38 | -2' 31 | 6.9 | +1.6 | -246 ft | | 21 | 9' 19 | -1' 50 | 6.4 | +1.0 | -180 ft | | end | 8' 56 | -2' 13 | 6.7 | +1.3 | -26 ft | | Versus average of 11' 09 min/mile: Slower Faster | | ** Insufficient data to calculate this split |
|
Phlegger Loop 12/11
11 December, 2008 11:39
Activity| Route: | -- | Elev. Avg: | 761 ft | | Location: | San Carlos, CA | Elev. Gain: | -17 ft | | Date: | 12/11/08 | Up/Downhill: | [+1377/-1394] | | Time: | 06:54 AM | Difficulty: | 3.7 / 5.0 | | | | Weather: | A Few Clouds | | | 41 F temp; 92% humidity | | | 41 F heat index; winds Calm |
| Distance: | 6.63 miles | | |
| Time: | 1:16:30 | | Speed: | 5.2 mph | | | | Pace: | 11' 32 /mi | | | | Calories: | 634 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 10' 49 | -0' 43 | 5.5 | +0.3 | -131 ft | | 2 | 10' 45 | -0' 47 | 5.6 | +0.4 | +82 ft | | 3 | 12' 50 | +1' 18 | 4.7 | -0.5 | +423 ft | | 4 | 10' 04 | -1' 28 | 6.0 | +0.8 | -381 ft | | 5 | 10' 42 | -0' 50 | 5.6 | +0.4 | -62 ft | | 6 | 9' 59 | -1' 33 | 6.0 | +0.8 | -89 ft | | end | 12' 30 | +0' 58 | 4.8 | -0.4 | +141 ft | | Versus average of 11' 32 min/mile: Slower Faster |
|
Firehouse 12/10
10 December, 2008 23:38
Activity| Route: | Firehouse | Elev. Avg: | 65 ft | | Location: | Menlo Park, CA | Elev. Gain: | +0 ft | | Date: | 12/10/08 | Up/Downhill: | [+101/-101] | | Time: | 12:00 PM | Difficulty: | 1.9 / 5.0 | | | | Weather: | Haze | | | 59 F temp; 51% humidity | | | 59 F heat index; winds Vrbl 5 |
| Distance: | 6.01 miles | | |
| Time: | 0:51:00 | | Speed: | 7.1 mph | | | | Pace: | 8' 29 /mi | | | | Calories: | 709 | | |
 Menlo Park, California Elevation (ft)
|
Lower Creek 12/09
09 December, 2008 17:53
Lisa/Laura/Turtle run.
Activity| Route: | -- | Elev. Avg: | 53 ft | | Location: | Menlo Park, CA | Elev. Gain: | +0 ft | | Date: | 12/09/08 | Up/Downhill: | [+144/-144] | | Time: | 12:14 PM | Difficulty: | 1.8 / 5.0 | | | | Weather: | A Few Clouds | | | 59 F temp; 42% humidity | | | 59 F heat index; winds NW 7 |
| Distance: | 5.10 miles | | |
| Time: | 0:47:19 | | Speed: | 6.5 mph | | | | Pace: | 9' 17 /mi | | | | Calories: | 636 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 59 | +0' 42 | 6.0 | -0.5 | 0 ft | | 2 | 8' 56 | -0' 21 | 6.7 | +0.2 | -20 ft | | 3 | 9' 39 | +0' 22 | 6.2 | -0.3 | 0 ft | | 4 | 9' 02 | -0' 15 | 6.6 | +0.2 | +10 ft | | 5 | 8' 54 | -0' 23 | 6.7 | +0.3 | +6 ft | | end | 8' 20 | -0' 57 | 7.2 | +0.7 | +3 ft | | Versus average of 9' 17 min/mile: Slower Faster |
|
Maze 12/08
08 December, 2008 17:38
Craig was agitated, hence the fast past.
Activity| Route: | -- | Elev. Avg: | 47 ft | | Location: | Menlo Park, CA | Elev. Gain: | +0 ft | | Date: | 12/08/08 | Up/Downhill: | [+49/-49] | | Time: | 12:16 PM | Difficulty: | 1.9 / 5.0 | | | | Weather: | Partly Cloudy | | | 54 F temp; 71% humidity | | | 54 F heat index; winds NW 18 |
| Distance: | 4.99 miles | | |
| Time: | 0:41:38 | | Speed: | 7.2 mph | | | | Pace: | 8' 21 /mi | | | | Calories: | 629 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 02 | +0' 41 | 6.6 | -0.6 | -10 ft | | 2 | 8' 20 | -0' 01 | 7.2 | +0.0 | -19 ft | | 3 | 8' 01 | -0' 20 | 7.5 | +0.3 | -9 ft | | 4 | 7' 38 | -0' 43 | 7.9 | +0.7 | +22 ft | | 5 | 8' 28 | +0' 07 | 7.1 | -0.1 | +16 ft | | Versus average of 8' 21 min/mile: Slower Faster |
|
Woodside 17 km 12/06
06 December, 2008 15:14
PCTR Woodside 17 km. I dropped from the 35 to the 17k because my knee has been bugging me all week after the marathon. Happily, this run was pain free, and I couldn't help pushing it a bit. With the start about half a mile from our place, very convenient and familiar trails.
Activity| Route: | -- | Elev. Avg: | 1265 ft | | Location: | San Carlos, CA | Elev. Gain: | -10 ft | | Date: | 12/06/08 | Up/Downhill: | [+2227/-2237] | | Time: | 09:16 AM | Difficulty: | 4.1 / 5.0 | | | | Weather: | Clear | | | 41 F temp; 85% humidity | | | 41 F heat index; winds Vrbl 7 |
| Distance: | 10.07 miles | | |
| Time: | 1:30:08 | | Speed: | 6.7 mph | | | | Pace: | 8' 57 /mi | | | | Calories: | 1292 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 10' 21 | +1' 24 | 5.8 | -0.9 | -223 ft | | 2 | 9' 19 | +0' 22 | 6.4 | -0.3 | +197 ft | | 3 | 10' 02 | +1' 05 | 6.0 | -0.7 | +256 ft | | 4 | 10' 11 | +1' 14 | 5.9 | -0.8 | +459 ft | | 5 | 9' 54 | +0' 57 | 6.1 | -0.6 | +335 ft | | 6 | 9' 50 | +0' 53 | 6.1 | -0.6 | +158 ft | | 7 | 7' 22 | -1' 35 | 8.1 | +1.4 | -355 ft | | 8 | 7' 23 | -1' 34 | 8.1 | +1.4 | -266 ft | | 9 | 8' 19 | -0' 38 | 7.2 | +0.5 | -151 ft | | 10 | 6' 38 | -2' 19 | 9.0 | +2.3 | -380 ft | | end | 5' 33 | -3' 24 | 10.8 | +4.1 | -39 ft | | Versus average of 8' 57 min/mile: Slower Faster |
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Lake Lagunita 12/04
04 December, 2008 11:45
Morning trot with Dave, Craig, and Laura. Legs sore and tired but otherwise not too bad.
Activity| Route: | -- | Elev. Avg: | 83 ft | | Location: | Menlo Park, CA | Elev. Gain: | +0 ft | | Date: | 12/04/08 | Up/Downhill: | [+183/-183] | | Time: | 07:05 AM | Difficulty: | 1.9 / 5.0 |
| Distance: | 6.39 miles | | |
| Time: | 0:56:04 | | Speed: | 6.8 mph | | | | Pace: | 8' 46 /mi | | | | Calories: | 804 | | |
 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 19 | +0' 33 | 6.4 | -0.4 | -4 ft | | 2 | 8' 33 | -0' 13 | 7.0 | +0.2 | +6 ft | | 3 | 8' 58 | +0' 12 | 6.7 | -0.2 | +66 ft | | 4 | 8' 46 | +0' 00 | 6.8 | -0.0 | -69 ft | | 5 | 8' 54 | +0' 08 | 6.7 | -0.1 | 0 ft | | 6 | 8' 23 | -0' 23 | 7.2 | +0.3 | -6 ft | | end | 7' 57 | -0' 49 | 7.5 | +0.7 | +7 ft | | Versus average of 8' 46 min/mile: Slower Faster |
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