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anja

«	December 2007	»
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Stanford run

30 December, 2007 17:30

Did plan a run at Shoreline again today, but a friend borrowed my car, and someone stole my bike tonight (!), so I had to run close to home... A nice 10 km where I got through the "upper maze" of Stanford fine, only to get a little lost around Lagunita :-)

Activity

Route:	--	Elev. Avg:	104 ft
Location:	Palo Alto, CA	Elev. Gain:	+10 ft
Date:	12/30/07	Up/Downhill:	[+262/-252]
Time:	01:08 PM	Difficulty:	2.5 / 5.0

Weather:	Mostly Cloudy
	54 F temp; 71% humidity
	54 F heat index; winds NW 14

Performance

Distance:	6.40 miles
Time:	1:15:01
Speed:	5.1 mph
Pace:	11' 43 /mi	Heart Rate:	158 bpm (Avg)
Calories:	759		176 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 02m	3%	0.23 mi
Zone 4	150 - 168	1h 04m	86%	5.55 mi
Zone 3	131 - 150	0h 09m	11%	0.72 mi
Zone 2	112 - 131	0h 00m	0%	0.03 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' 40	-0' 03	5.1	+0.0	147	+42 ft
2	12' 19	+0' 36	4.9	-0.3	160	+88 ft
3	12' 07	+0' 24	5.0	-0.2	157	-30 ft
4	11' 37	-0' 06	5.2	+0.0	160	-27 ft
5	11' 07	-0' 36	5.4	+0.3	159	-43 ft
6	10' 59	-0' 44	5.5	+0.3	163	-16 ft
end	12' 19	+0' 36	4.9	-0.3	160	-6 ft
Versus average of 11' 43 min/mile: Slower Faster

it's a loop!

28 December, 2007 14:26

Found a way to make it a loop which is great since I hate turning and running back... Ibuprofen and sports tape took care of the ankle (for now), and since I dressed for the cold wind and rain it was totally silent and dry and I was sweating in my layers of wool and goretex :-)

Activity

Route:	--	Elev. Avg:	6 ft
Location:	Mountain View, CA	Elev. Gain:	+3 ft
Date:	12/28/07	Up/Downhill:	[+88/-85]
Time:	10:12 AM	Difficulty:	1.9 / 5.0

Weather:	Overcast
	46 F temp; 53% humidity
	46 F heat index; winds Vrbl 3

Performance

Distance:	6.38 miles
Time:	1:12:24
Speed:	5.3 mph
Pace:	11' 21 /mi	Heart Rate:	160 bpm (Avg)
Calories:	778		179 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 08m	11%	0.78 mi
Zone 4	150 - 168	0h 58m	79%	5.10 mi
Zone 3	131 - 150	0h 07m	10%	0.59 mi
Zone 2	112 - 131	0h 00m	0%	0.05 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' 48	+0' 27	5.1	-0.2	145	+3 ft
2	11' 20	-0' 01	5.3	+0.0	157	0 ft
3	11' 11	-0' 10	5.4	+0.1	162	0 ft
4	11' 09	-0' 12	5.4	+0.1	164	0 ft
5	11' 11	-0' 10	5.4	+0.1	165	0 ft
6	10' 46	-0' 35	5.6	+0.3	168	-7 ft
end	13' 09	+1' 48	4.6	-0.7	165	+7 ft
Versus average of 11' 21 min/mile: Slower Faster

More of a walk than a run

26 December, 2007 19:18

My ankle are still weak after I twisted it the week before AGU, and today the pain was a bit too much... A nice walk though...

Activity

Route:	--	Elev. Avg:	6 ft
Location:	Mountain View, CA	Elev. Gain:	+0 ft
Date:	12/26/07	Up/Downhill:	[+104/-104]
Time:	03:14 PM	Difficulty:	2.0 / 5.0

Weather:	Partly Cloudy
	52 F temp; 50% humidity
	52 F heat index; winds W 14 G 28

Performance

Distance:	5.69 miles
Time:	1:15:33
Speed:	4.5 mph
Pace:	13' 17 /mi	Heart Rate:	149 bpm (Avg)
Calories:	603		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 05m	7%	0.49 mi
Zone 4	150 - 168	0h 31m	41%	2.74 mi
Zone 3	131 - 150	0h 34m	45%	2.28 mi
Zone 2	112 - 131	0h 07m	8%	0.42 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' 32	-1' 45	5.2	+0.7	152	0 ft
2	11' 10	-2' 07	5.4	+0.9	166	+3 ft
3	15' 04	+1' 47	4.0	-0.5	147	0 ft
4	12' 19	-0' 58	4.9	+0.4	157	0 ft
5	15' 06	+1' 49	4.0	-0.5	137	-6 ft
end	14' 48	+1' 31	4.0	-0.5	137	+3 ft
Versus average of 13' 17 min/mile: Slower Faster

Christmas run

24 December, 2007 17:08

Nice little Christmas gift to discover a very nice running path at the Shoreline. If I had not been dead after yesterdays run, I might have discovered a bit more... Sunny and windy and overall a very nice run. Merry Christmas!

Activity

Route:	--	Elev. Avg:	5 ft
Location:	Mountain View, CA	Elev. Gain:	+0 ft
Date:	12/24/07	Up/Downhill:	[+111/-111]
Time:	12:28 PM	Difficulty:	1.9 / 5.0

Weather:	Clear
	59 F temp; 47% humidity
	59 F heat index; winds NW 14 G 23

Performance

Distance:	5.14 miles
Time:	0:58:48
Speed:	5.2 mph
Pace:	11' 26 /mi	Heart Rate:	159 bpm (Avg)
Calories:	625		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 08m	14%	0.76 mi
Zone 4	150 - 168	0h 46m	78%	4.11 mi
Zone 3	131 - 150	0h 08m	13%	0.64 mi
Zone 2	112 - 131	0h 01m	1%	0.08 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' 29	+0' 03	5.2	-0.0	144	0 ft
2	11' 24	-0' 02	5.3	+0.0	159	+4 ft
3	11' 25	-0' 01	5.2	+0.0	162	0 ft
4	10' 46	-0' 40	5.6	+0.3	165	-4 ft
5	11' 07	-0' 19	5.4	+0.1	168	0 ft
end	18' 14	+6' 48	3.3	-2.0	144	0 ft
Versus average of 11' 26 min/mile: Slower Faster

The day before Christmas

23 December, 2007 14:20

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Palo Alto, CA	Elev. Gain:	+0 ft
Date:	12/23/07	Up/Downhill:	[+0/-0]
Time:	10:16 AM	Difficulty:	0 / 5.0

Weather:	A Few Clouds
	50 F temp; 49% humidity
	50 F heat index; winds Vrbl 6

Performance

Distance:	6.36 miles
Time:	1:15:48
Speed:	5.0 mph
Pace:	11' 55 /mi	Heart Rate:	158 bpm (Avg)
Calories:	740		174 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 05m	6%	0.43 mi
Zone 4	150 - 168	1h 04m	84%	5.45 mi
Zone 3	131 - 150	0h 08m	10%	0.58 mi
Zone 2	112 - 131	0h 01m	1%	0.07 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	12' 00	+0' 05	5.0	-0.0	144	-- ft
2	12' 22	+0' 27	4.8	-0.2	155	-- ft
3	12' 01	+0' 06	5.0	-0.0	160	-- ft
4	11' 24	-0' 31	5.3	+0.2	160	-- ft
5	11' 17	-0' 38	5.3	+0.3	163	-- ft
6	11' 17	-0' 38	5.3	+0.3	165	-- ft
end	14' 33	+2' 38	4.1	-0.9	161	-- ft
Versus average of 11' 55 min/mile: Slower Faster