This page looks plain and unstyled because you're using a non-standard compliant browser. To see it in its best form, please upgrade to a browser that supports web standards. It's free and painless.

anja

«	November 2007	»
				1	2	3
4	5	6	7	8	9	10
11	12	13	14	15	16	17
18	19	20	21	22	23	24
25	26	27	28	29	30

My loop

28 November, 2007 21:28

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Palo Alto, CA	Elev. Gain:	+0 ft
Date:	11/28/07	Up/Downhill:	[+0/-0]
Time:	06:27 PM	Difficulty:	0 / 5.0

Weather:	Clear
	50 F temp; 60% humidity
	50 F heat index; winds Calm

Performance

Distance:	3.18 miles
Time:	0:34:31
Speed:	5.5 mph
Pace:	10' 51 /mi	Heart Rate:	155 bpm (Avg)
Calories:	384		173 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	168 - 187	0h 04m	12%	0.45 mi
Zone 4	150 - 168	0h 25m	72%	2.32 mi
Zone 3	131 - 150	0h 04m	12%	0.37 mi
Zone 2	112 - 131	0h 01m	2%	0.08 mi
Zone 1	94 - 112	0h 00m	0%	0.02 mi
(none)	out of range	0h 00m	0%	0.01 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	10' 53	+0' 02	5.5	-0.0	145	+39 ft
2	10' 53	+0' 02	5.5	-0.0	156	-13 ft
3	9' 41	-1' 10	6.2	+0.7	164	-16 ft
end	16' 34	+5' 43	3.6	-1.9	160	0 ft
Versus average of 10' 51 min/mile: Slower Faster

The Dish!

25 November, 2007 15:05

Found the right way through the maze on my way to Lagunita...but changed my mind and ran the Dish instead of the Stanford loop... Nice cool weather for running off some turkey...

Activity

Route:	--	Elev. Avg:	208 ft
Location:	Palo Alto, CA	Elev. Gain:	+7 ft
Date:	11/25/07	Up/Downhill:	[+705/-698]
Time:	10:38 AM	Difficulty:	3.0 / 5.0

Weather:	Mostly Cloudy
	57 F temp; 64% humidity
	57 F heat index; winds Vrbl 5

Performance

Distance:	7.61 miles
Time:	1:32:09
Speed:	5.0 mph
Pace:	12' 07 /mi	Heart Rate:	154 bpm (Avg)
Calories:	872		171 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	168 - 187	0h 06m	6%	0.45 mi
Zone 4	150 - 168	1h 02m	67%	5.34 mi
Zone 3	131 - 150	0h 26m	28%	2.11 mi
Zone 2	112 - 131	0h 02m	2%	0.12 mi
Zone 1	94 - 112	0h 00m	0%	0.01 mi
(none)	out of range	0h 00m	0%	0.01 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	11' 48	-0' 19	5.1	+0.1	144	+45 ft
2	11' 41	-0' 26	5.1	+0.2	157	+79 ft
3	12' 19	+0' 12	4.9	-0.1	159	+145 ft
4	12' 33	+0' 26	4.8	-0.2	165	+158 ft
5	11' 51	-0' 16	5.1	+0.1	157	-98 ft
6	12' 01	-0' 06	5.0	+0.0	147	-230 ft
7	11' 39	-0' 28	5.2	+0.2	151	-72 ft
end	13' 20	+1' 13	4.5	-0.5	150	-19 ft
Versus average of 12' 07 min/mile: Slower Faster

Thanksgiving

22 November, 2007 14:06

Yes, I meant to do that! ...or: never ever take a shortcut anywhere close to Stanford! ;-) I made it back in time for turkey though...

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Palo Alto, CA	Elev. Gain:	+0 ft
Date:	11/22/07	Up/Downhill:	[+0/-0]
Time:	10:14 AM	Difficulty:	0 / 5.0

Weather:	Clear
	61 F temp; 36% humidity
	61 F heat index; winds Vrbl 5

Performance

Distance:	7.59 miles
Time:	1:29:58
Speed:	5.1 mph
Pace:	11' 51 /mi	Heart Rate:	154 bpm (Avg)
Calories:	896		166 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	168 - 187	0h 00m	0%	0.00 mi
Zone 4	150 - 168	1h 18m	86%	6.65 mi
Zone 3	131 - 150	0h 15m	16%	1.21 mi
Zone 2	112 - 131	0h 01m	1%	0.07 mi
Zone 1	94 - 112	0h 00m	0%	0.01 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	12' 10	+0' 19	4.9	-0.1	144	+42 ft
2	12' 02	+0' 11	5.0	-0.1	157	+85 ft
3	11' 32	-0' 19	5.2	+0.1	158	-46 ft
4	11' 47	-0' 04	5.1	+0.0	157	+23 ft
5	11' 47	-0' 04	5.1	+0.0	154	-66 ft
6	11' 45	-0' 06	5.1	+0.0	152	-9 ft
7	11' 27	-0' 24	5.2	+0.2	155	-19 ft
end	12' 30	+0' 39	4.8	-0.3	156	-9 ft
Versus average of 11' 51 min/mile: Slower Faster

a run after dark

20 November, 2007 21:36

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Palo Alto, CA	Elev. Gain:	+0 ft
Date:	11/20/07	Up/Downhill:	[+0/-0]
Time:	06:03 PM	Difficulty:	0 / 5.0

Weather:	Clear
	50 F temp; 82% humidity
	50 F heat index; winds Calm

Performance

Distance:	4.27 miles
Time:	0:51:40
Speed:	5.0 mph
Pace:	12' 06 /mi	Heart Rate:	154 bpm (Avg)
Calories:	501		177 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	168 - 187	0h 04m	8%	0.44 mi
Zone 4	150 - 168	0h 37m	71%	3.16 mi
Zone 3	131 - 150	0h 08m	15%	0.55 mi
Zone 2	112 - 131	0h 03m	6%	0.23 mi
Zone 1	94 - 112	0h 00m	0%	0.02 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	11' 52	-0' 14	5.0	+0.1	147	-- ft
2	11' 43	-0' 23	5.1	+0.2	154	-- ft
3	11' 19	-0' 47	5.3	+0.3	159	-- ft
4	11' 37	-0' 29	5.2	+0.2	164	-- ft
end	17' 29	+5' 23	3.4	-1.5	136	-- ft
Versus average of 12' 06 min/mile: Slower Faster

Sunday 10 km

19 November, 2007 08:52

A slow and pleasant Sunday run that included a walk around Lagunita with Mary, Sofia and friends.

Activity

Route:	--	Elev. Avg:	87 ft
Location:	Palo Alto, CA	Elev. Gain:	+0 ft
Date:	11/18/07	Up/Downhill:	[+177/-177]
Time:	01:58 PM	Difficulty:	2.0 / 5.0

Weather:	Partly Cloudy
	66 F temp; 72% humidity
	66 F heat index; winds NW 12

Performance

Distance:	6.53 miles
Time:	1:25:37
Speed:	4.6 mph
Pace:	13' 07 /mi	Heart Rate:	146 bpm (Avg)
Calories:	715		170 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	168 - 187	0h 01m	1%	0.08 mi
Zone 4	150 - 168	0h 35m	41%	2.98 mi
Zone 3	131 - 150	0h 38m	44%	3.04 mi
Zone 2	112 - 131	0h 15m	17%	0.77 mi
Zone 1	94 - 112	0h 00m	0%	0.01 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	12' 25	-0' 42	4.8	+0.3	141	+39 ft
2	12' 31	-0' 36	4.8	+0.2	148	+56 ft
3	15' 13	+2' 06	3.9	-0.6	143	+10 ft
4	12' 39	-0' 28	4.7	+0.2	143	-72 ft
5	12' 00	-1' 07	5.0	+0.4	153	-7 ft
6	11' 40	-1' 27	5.1	+0.6	156	-16 ft
end	16' 45	+3' 38	3.6	-1.0	140	-9 ft
Versus average of 13' 07 min/mile: Slower Faster

Killer blister

19 November, 2007 08:49

blisters made this more of a walk than a run...

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Palo Alto, CA	Elev. Gain:	+0 ft
Date:	11/17/07	Up/Downhill:	[+0/-0]
Time:	05:00 PM	Difficulty:	0 / 5.0

Weather:	A Few Clouds
	61 F temp; 77% humidity
	61 F heat index; winds N 8

Performance

Distance:	3.56 miles
Time:	0:45:13
Speed:	4.7 mph
Pace:	12' 42 /mi	Heart Rate:	139 bpm (Avg)
Calories:	392		158 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	168 - 187	0h 00m	0%	0.00 mi
Zone 4	150 - 168	0h 12m	27%	1.08 mi
Zone 3	131 - 150	0h 23m	52%	1.93 mi
Zone 2	112 - 131	0h 11m	25%	0.74 mi
Zone 1	94 - 112	0h 01m	2%	0.09 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	12' 04	-0' 38	5.0	+0.2	140	+45 ft
2	11' 34	-1' 08	5.2	+0.5	149	-7 ft
3	13' 09	+0' 27	4.6	-0.2	135	-29 ft
end	14' 51	+2' 09	4.0	-0.7	130	-9 ft
Versus average of 12' 42 min/mile: Slower Faster

early morning

14 November, 2007 09:46

This is what happens when you move to California... The thought "why don't I get up really really early to go for a run before breakfast" starts making sense! ...it was actually very nice :-) Thanks Craig and Mike for corrupting my brain!

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Palo Alto, CA	Elev. Gain:	+0 ft
Date:	11/14/07	Up/Downhill:	[+0/-0]
Time:	05:52 AM	Difficulty:	0 / 5.0

Weather:	Clear
	57 F temp; 93% humidity
	57 F heat index; winds Vrbl 6

Performance

Distance:	3.50 miles
Time:	0:41:36
Speed:	5.0 mph
Pace:	11' 53 /mi	Heart Rate:	160 bpm (Avg)
Calories:	415		181 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	168 - 187	0h 09m	21%	0.84 mi
Zone 4	150 - 168	0h 27m	65%	2.37 mi
Zone 3	131 - 150	0h 07m	17%	0.47 mi
Zone 2	112 - 131	0h 00m	0%	0.00 mi
Zone 1	94 - 112	0h 00m	0%	0.00 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	11' 48	-0' 05	5.1	+0.0	156	+36 ft
2	11' 14	-0' 39	5.3	+0.3	162	-13 ft
3	10' 45	-1' 08	5.6	+0.5	169	-16 ft
end	14' 55	+3' 02	4.0	-1.0	152	-9 ft
Versus average of 11' 53 min/mile: Slower Faster

San Francisco "12" km

05 November, 2007 12:26

The shortest 12 km I have ever done... Really nice run!

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Golden Gate Bridge, CA	Elev. Gain:	+0 ft
Date:	11/04/07	Up/Downhill:	[+0/-0]
Time:	06:30 AM	Difficulty:	0 / 5.0

Performance

Distance:	6.61 miles
Time:	1:15:16
Speed:	5.3 mph
Pace:	11' 23 /mi	Heart Rate:	170 bpm (Avg)
Calories:	774		183 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	168 - 187	0h 58m	77%	5.19 mi
Zone 4	150 - 168	0h 18m	24%	1.58 mi
Zone 3	131 - 150	0h 01m	1%	0.07 mi
Zone 2	112 - 131	0h 01m	1%	0.04 mi
Zone 1	94 - 112	0h 00m	0%	0.00 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	10' 40	-0' 43	5.6	+0.3	159	-3 ft
2	10' 47	-0' 36	5.6	+0.3	170	+6 ft
3	11' 01	-0' 22	5.4	+0.2	173	+10 ft
4	11' 15	-0' 08	5.3	+0.1	174	-16 ft
5	12' 22	+0' 59	4.8	-0.4	170	0 ft
6	12' 37	+1' 14	4.8	-0.5	171	+36 ft
end	10' 31	-0' 52	5.7	+0.4	175	-40 ft
Versus average of 11' 23 min/mile: Slower Faster