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anja

«	July 2008	»
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Sunset at Lagunita

30 July, 2008 23:02

A beautiful sunset at Lagunita... Starting to look forward to the sunrise at the Golden Gate Bridge in a few days...

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Palo Alto, CA	Elev. Gain:	+0 ft
Date:	07/30/08	Up/Downhill:	[+0/-0]
Time:	07:24 PM	Difficulty:	0 / 5.0

Weather:	A Few Clouds
	66 F temp; 65% humidity
	66 F heat index; winds NW 14

Performance

Distance:	6.28 miles
Time:	1:13:33
Speed:	5.1 mph
Pace:	11' 43 /mi	Heart Rate:	158 bpm (Avg)
Calories:	744		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%	0.27 mi
Zone 4	150 - 168	1h 05m	89%	5.61 mi
Zone 3	131 - 150	0h 06m	8%	0.47 mi
Zone 2	112 - 131	0h 01m	1%	0.06 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' 26	+0' 43	4.8	-0.3	147	-- ft
2	12' 17	+0' 34	4.9	-0.2	156	-- ft
3	11' 39	-0' 04	5.2	+0.0	161	-- ft
4	11' 34	-0' 09	5.2	+0.1	159	-- ft
5	11' 25	-0' 18	5.2	+0.1	160	-- ft
6	11' 15	-0' 28	5.3	+0.2	162	-- ft
end	9' 26	-2' 17	6.3	+1.2	172	-- ft
Versus average of 11' 43 min/mile: Slower Faster

Truckee

30 July, 2008 23:00

A little bit of altitude training between poker, swimming and eating at the cabin...

Activity

Route:	--	Elev. Avg:	6196 ft
Location:	Soda Springs, CA	Elev. Gain:	-7 ft
Date:	07/26/08	Up/Downhill:	[+442/-449]
Time:	11:20 AM	Difficulty:	3.3 / 5.0

Performance

Distance:	4.72 miles
Time:	1:02:08
Speed:	4.6 mph
Pace:	13' 10 /mi	Heart Rate:	152 bpm (Avg)
Calories:	533		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 02m	4%	0.19 mi
Zone 4	150 - 168	0h 37m	59%	2.74 mi
Zone 3	131 - 150	0h 24m	38%	1.88 mi
Zone 2	112 - 131	0h 03m	5%	0.29 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' 00	-1' 10	5.0	+0.4	139	-89 ft
2	12' 17	-0' 53	4.9	+0.3	155	+13 ft
3	14' 46	+1' 36	4.1	-0.5	161	+170 ft
4	14' 51	+1' 41	4.0	-0.5	150	+65 ft
end	11' 04	-2' 06	5.4	+0.9	151	-167 ft
Versus average of 13' 10 min/mile: Slower Faster

Stanford loop and Lagunita

24 July, 2008 15:52

Finally a run that was only nice! I really enjoyed my little loop around Stanford and the lake in the sun :-)

Activity

Route:	--	Elev. Avg:	85 ft
Location:	Menlo Park, CA	Elev. Gain:	+4 ft
Date:	07/24/08	Up/Downhill:	[+200/-196]
Time:	12:01 PM	Difficulty:	2.5 / 5.0

Weather:	Clear
	73 F temp; 53% humidity
	73 F heat index; winds NW 14

Performance

Distance:	8.01 miles
Time:	1:36:06
Speed:	5.0 mph
Pace:	12' 00 /mi	Heart Rate:	157 bpm (Avg)
Calories:	940		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 01m	1%	0.13 mi
Zone 4	150 - 168	1h 22m	85%	6.92 mi
Zone 3	131 - 150	0h 15m	15%	1.19 mi
Zone 2	112 - 131	0h 01m	1%	0.09 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' 58	-0' 02	5.0	+0.0	143	0 ft
2	12' 41	+0' 41	4.7	-0.3	150	+3 ft
3	12' 13	+0' 13	4.9	-0.1	155	+7 ft
4	11' 57	-0' 03	5.0	+0.0	162	+62 ft
5	12' 04	+0' 04	5.0	-0.0	163	-7 ft
6	11' 44	-0' 16	5.1	+0.1	161	-52 ft
7	11' 29	-0' 31	5.2	+0.2	163	-10 ft
8	11' 34	-0' 26	5.2	+0.2	163	-3 ft
end	7' 55	-4' 05	7.6	+2.6	172	+3 ft
Versus average of 12' 00 min/mile: Slower Faster

...

22 July, 2008 17:10

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	07/22/08	Up/Downhill:	[+0/-0]
Time:	12:28 PM	Difficulty:	0 / 5.0

Weather:	Clear
	70 F temp; 63% humidity
	70 F heat index; winds N 10

Performance

Distance:	5.90 miles
Time:	1:12:55
Speed:	4.9 mph
Pace:	12' 22 /mi	Heart Rate:	155 bpm (Avg)
Calories:	698		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 09m	12%	0.82 mi
Zone 4	150 - 168	0h 48m	65%	4.21 mi
Zone 3	131 - 150	0h 16m	22%	1.08 mi
Zone 2	112 - 131	0h 05m	7%	0.30 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	13' 20	+0' 58	4.5	-0.4	141	-- ft
2	11' 10	-1' 12	5.4	+0.5	159	-- ft
3	11' 02	-1' 20	5.4	+0.6	166	-- ft
4	14' 03	+1' 41	4.3	-0.6	145	-- ft
5	11' 05	-1' 17	5.4	+0.6	164	-- ft
end	13' 04	+0' 42	4.6	-0.3	161	-- ft
Versus average of 12' 22 min/mile: Slower Faster

Shoreline 10 Miles!

20 July, 2008 16:19

There were a few short moments of the good old "this is good" feeling running out by the bay among lots of small ducklings, but most of it was pure pain... I am starting to believe I can do the half in a couple of weeks...

Activity

Route:	--	Elev. Avg:	10 ft
Location:	Palo Alto, CA	Elev. Gain:	-7 ft
Date:	07/20/08	Up/Downhill:	[+45/-52]
Time:	11:16 AM	Difficulty:	2.3 / 5.0

Weather:	Partly Cloudy
	66 F temp; 65% humidity
	66 F heat index; winds N 15

Performance

Distance:	10.01 miles
Time:	2:00:32
Speed:	5.0 mph
Pace:	12' 02 /mi	Heart Rate:	162 bpm (Avg)
Calories:	1173		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 38m	31%	3.23 mi
Zone 4	150 - 168	1h 18m	65%	6.57 mi
Zone 3	131 - 150	0h 11m	9%	0.87 mi
Zone 2	112 - 131	0h 01m	0%	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' 54	+0' 52	4.7	-0.3	144	-10 ft
2	12' 04	+0' 02	5.0	-0.0	153	-10 ft
3	12' 14	+0' 12	4.9	-0.1	158	-3 ft
4	11' 52	-0' 10	5.0	+0.1	160	0 ft
5	11' 47	-0' 15	5.1	+0.1	163	0 ft
6	11' 47	-0' 15	5.1	+0.1	166	0 ft
7	11' 30	-0' 32	5.2	+0.2	167	0 ft
8	11' 32	-0' 30	5.2	+0.2	170	0 ft
9	12' 02	+0' 00	5.0	-0.0	170	+3 ft
10	12' 17	+0' 15	4.9	-0.1	170	+13 ft
end	11' 06	-0' 56	5.4	+0.4	171	0 ft
Versus average of 12' 02 min/mile: Slower Faster

Lagunita

18 July, 2008 15:44

10K! ...almost half way to the half marathon, and still two weeks to go... woho!

Activity

Route:	--	Elev. Avg:	96 ft
Location:	Menlo Park, CA	Elev. Gain:	+17 ft
Date:	07/18/08	Up/Downhill:	[+187/-170]
Time:	11:55 AM	Difficulty:	2.0 / 5.0

Weather:	Clear
	68 F temp; 63% humidity
	68 F heat index; winds NW 14

Performance

Distance:	6.24 miles
Time:	1:15:05
Speed:	5.0 mph
Pace:	12' 02 /mi	Heart Rate:	162 bpm (Avg)
Calories:	747		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 37m	50%	3.23 mi
Zone 4	150 - 168	0h 35m	47%	2.92 mi
Zone 3	131 - 150	0h 08m	11%	0.67 mi
Zone 2	112 - 131	0h 01m	1%	0.11 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	12' 05	+0' 03	5.0	-0.0	143	0 ft
2	13' 06	+1' 04	4.6	-0.4	153	+10 ft
3	11' 33	-0' 29	5.2	+0.2	166	+63 ft
4	11' 57	-0' 05	5.0	+0.0	169	-7 ft
5	12' 31	+0' 29	4.8	-0.2	168	-29 ft
6	11' 02	-1' 00	5.4	+0.4	172	-20 ft
end	11' 12	-0' 50	5.3	+0.4	173	0 ft
Versus average of 12' 02 min/mile: Slower Faster

My Creek

16 July, 2008 15:54

Can stubbornness take you 10.2 miles? Hopefully so, since my shape can take me about 3... Painful run - but I beat Mike and Craig to the finish line (ok, they started out about half an hour after me, AND they slowed down to give me a chance to beat them when we came back to the G building on slightly different routes - but still it felt good ;-) ). New record high heart rate.

Activity

Route:	--	Elev. Avg:	80 ft
Location:	Menlo Park, CA	Elev. Gain:	+3 ft
Date:	07/16/08	Up/Downhill:	[+239/-236]
Time:	11:56 AM	Difficulty:	2.4 / 5.0

Weather:	A Few Clouds with Haze
	66 F temp; 72% humidity
	66 F heat index; winds N 14

Performance

Distance:	5.89 miles
Time:	1:11:37
Speed:	4.9 mph
Pace:	12' 10 /mi	Heart Rate:	165 bpm (Avg)
Calories:	697		185 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 40m	56%	3.47 mi
Zone 4	150 - 168	0h 24m	34%	2.00 mi
Zone 3	131 - 150	0h 09m	13%	0.70 mi
Zone 2	112 - 131	0h 01m	1%	0.09 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' 49	+0' 39	4.7	-0.3	146	+14 ft
2	11' 41	-0' 29	5.1	+0.2	163	+3 ft
3	11' 48	-0' 22	5.1	+0.1	170	+40 ft
4	11' 27	-0' 43	5.2	+0.3	173	-33 ft
5	11' 43	-0' 27	5.1	+0.2	175	-10 ft
end	13' 25	+1' 15	4.5	-0.5	164	-10 ft
Versus average of 12' 10 min/mile: Slower Faster

Half a creek

16 July, 2008 12:38

Does not look like the best place to be less than 3 weeks before the half marathon, but some dedication the next days and a dose of pure Norwegian stubbornness will get me through it!

Activity

Route:	--	Elev. Avg:	73 ft
Location:	Menlo Park, CA	Elev. Gain:	+3 ft
Date:	07/15/08	Up/Downhill:	[+134/-131]
Time:	12:08 PM	Difficulty:	1.8 / 5.0

Weather:	A Few Clouds
	70 F temp; 68% humidity
	70 F heat index; winds N 15

Performance

Distance:	4.26 miles
Time:	0:55:20
Speed:	4.6 mph
Pace:	12' 59 /mi	Heart Rate:	155 bpm (Avg)
Calories:	491		180 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 11m	20%	1.01 mi
Zone 4	150 - 168	0h 31m	55%	2.49 mi
Zone 3	131 - 150	0h 15m	27%	1.03 mi
Zone 2	112 - 131	0h 02m	4%	0.13 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	13' 47	+0' 48	4.3	-0.3	142	+13 ft
2	11' 47	-1' 12	5.1	+0.5	161	+3 ft
3	14' 25	+1' 26	4.2	-0.5	154	0 ft
4	12' 23	-0' 36	4.8	+0.2	159	-13 ft
end	10' 22	-2' 37	5.8	+1.2	173	0 ft
Versus average of 12' 59 min/mile: Slower Faster

4th July!

04 July, 2008 12:15

Since I celebrated 17. May with a run before the bbq party with eating and drinking, I could not disrespect this place and had to do the same 4th July... Hope you all have a very happy holiday!

Activity

Route:	--	Elev. Avg:	92 ft
Location:	Palo Alto, CA	Elev. Gain:	+0 ft
Date:	07/04/08	Up/Downhill:	[+206/-206]
Time:	08:23 AM	Difficulty:	2.1 / 5.0

Weather:	Overcast
	63 F temp; 75% humidity
	63 F heat index; winds Vrbl 6

Performance

Distance:	4.06 miles
Time:	0:44:44
Speed:	5.4 mph
Pace:	11' 01 /mi	Heart Rate:	159 bpm (Avg)
Calories:	490		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 07m	15%	0.68 mi
Zone 4	150 - 168	0h 31m	69%	2.83 mi
Zone 3	131 - 150	0h 07m	15%	0.60 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	11' 47	+0' 46	5.1	-0.4	145	+45 ft
2	11' 33	+0' 32	5.2	-0.3	161	+82 ft
3	10' 40	-0' 21	5.6	+0.2	163	-99 ft
4	10' 05	-0' 56	6.0	+0.5	168	-29 ft
end	9' 10	-1' 51	6.5	+1.1	173	0 ft
Versus average of 11' 01 min/mile: Slower Faster

The Loop

03 July, 2008 09:50

I think this loop has gotten longer since last time I ran it...

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Palo Alto, CA	Elev. Gain:	+0 ft
Date:	07/03/08	Up/Downhill:	[+0/-0]
Time:	06:50 AM	Difficulty:	0 / 5.0

Weather:	A Few Clouds
	59 F temp; 86% humidity
	59 F heat index; winds Calm

Performance

Distance:	3.29 miles
Time:	0:36:02
Speed:	5.5 mph
Pace:	10' 57 /mi	Heart Rate:	164 bpm (Avg)
Calories:	401		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 15m	43%	1.48 mi
Zone 4	150 - 168	0h 20m	56%	1.81 mi
Zone 3	131 - 150	0h 02m	7%	0.23 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' 29	+0' 32	5.2	-0.3	153	-- ft
2	10' 55	-0' 02	5.5	+0.0	165	-- ft
3	10' 31	-0' 26	5.7	+0.2	171	-- ft
end	10' 28	-0' 29	5.7	+0.3	177	-- ft
Versus average of 10' 57 min/mile: Slower Faster

Now that was good!

01 July, 2008 10:08

Just like last year June was not my month... Time to change that, yard by yard...

Activity

Route:	--	Elev. Avg:	57 ft
Location:	Palo Alto, CA	Elev. Gain:	+3 ft
Date:	07/01/08	Up/Downhill:	[+45/-42]
Time:	07:06 AM	Difficulty:	1.4 / 5.0

Weather:	Overcast
	59 F temp; 83% humidity
	59 F heat index; winds Calm

Performance

Distance:	2.27 miles
Time:	0:24:30
Speed:	5.6 mph
Pace:	10' 48 /mi	Heart Rate:	164 bpm (Avg)
Calories:	276		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 12m	50%	1.19 mi
Zone 4	150 - 168	0h 11m	44%	0.98 mi
Zone 3	131 - 150	0h 03m	12%	0.27 mi
Zone 2	112 - 131	0h 00m	1%	0.03 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' 12	+0' 24	5.3	-0.2	155	+39 ft
2	10' 34	-0' 14	5.7	+0.1	170	-30 ft
end	9' 53	-0' 55	6.1	+0.5	175	-6 ft
Versus average of 10' 48 min/mile: Slower Faster

Up and down the creek again

01 July, 2008 10:06

This one was hidden away in my watch, but it looks like the creek, doesn't it?

Activity

Route:	--	Elev. Avg:	74 ft
Location:	Menlo Park, CA	Elev. Gain:	+3 ft
Date:	05/20/08	Up/Downhill:	[+144/-141]
Time:	11:50 AM	Difficulty:	1.7 / 5.0

Performance

Distance:	4.01 miles
Time:	0:42:31
Speed:	5.7 mph
Pace:	10' 36 /mi	Heart Rate:	158 bpm (Avg)
Calories:	460		175 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 12m	28%	1.07 mi
Zone 4	150 - 168	0h 26m	60%	2.44 mi
Zone 3	131 - 150	0h 11m	26%	0.86 mi
Zone 2	112 - 131	0h 00m	1%	0.06 mi
Zone 1	94 - 112	0h 00m	0%	0.03 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' 54	+1' 18	5.0	-0.6	141	+16 ft
2	10' 52	+0' 16	5.5	-0.1	158	0 ft
3	10' 07	-0' 29	5.9	+0.3	166	-10 ft
4	12' 52	+2' 16	4.7	-1.0	164	-10 ft
end	9' 20	-1' 16	6.4	+0.8	168	+6 ft
Versus average of 10' 36 min/mile: Slower Faster