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anja

«	August 2008	»
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31

Something...

28 August, 2008 09:14

Have to work on my pace.. 1 mile warm up (which already was below 10 min/miles), and one fast (ok, "Anjafast" that is ;-) ) mile after that... Then a slow jog home that I did not even record...

Activity

Route:	--	Elev. Avg:	59 ft
Location:	Palo Alto, CA	Elev. Gain:	+9 ft
Date:	08/28/08	Up/Downhill:	[+45/-36]
Time:	06:31 AM	Difficulty:	1.4 / 5.0

Weather:	Clear
	59 F temp; 93% humidity
	59 F heat index; winds Calm

Performance

Distance:	2.04 miles
Time:	0:19:52
Speed:	6.2 mph
Pace:	9' 44 /mi	Heart Rate:	160 bpm (Avg)
Calories:	246		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 04m	20%	0.44 mi
Zone 4	150 - 168	0h 12m	62%	1.29 mi
Zone 3	131 - 150	0h 03m	16%	0.29 mi
Zone 2	112 - 131	0h 00m	3%	0.09 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	9' 50	+0' 06	6.1	-0.1	152	+39 ft
2	9' 15	-0' 29	6.5	+0.3	168	-29 ft
end	15' 00	+5' 16	4.0	-2.2	171	0 ft
Versus average of 9' 44 min/mile: Slower Faster

Morning run

27 August, 2008 09:52

Just the little loop before work

Activity

Route:	--	Elev. Avg:	59 ft
Location:	Palo Alto, CA	Elev. Gain:	+3 ft
Date:	08/27/08	Up/Downhill:	[+55/-52]
Time:	06:52 AM	Difficulty:	1.6 / 5.0

Weather:	Clear
	55 F temp; 89% humidity
	55 F heat index; winds Calm

Performance

Distance:	3.38 miles
Time:	0:36:06
Speed:	5.6 mph
Pace:	10' 41 /mi	Heart Rate:	159 bpm (Avg)
Calories:	410		172 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 03m	9%	0.34 mi
Zone 4	150 - 168	0h 27m	76%	2.65 mi
Zone 3	131 - 150	0h 04m	11%	0.36 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' 11	+0' 30	5.4	-0.3	151	+42 ft
2	10' 16	-0' 25	5.8	+0.2	161	-16 ft
3	10' 07	-0' 34	5.9	+0.3	165	-16 ft
end	11' 27	+0' 46	5.2	-0.4	167	-6 ft
Versus average of 10' 41 min/mile: Slower Faster

Kellyville

23 August, 2008 09:59

Ran down - walked up...

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Sdr Stroemfjord,	Elev. Gain:	+0 ft
Date:	08/23/08	Up/Downhill:	[+0/-0]
Time:	12:55 PM	Difficulty:	0 / 5.0

Weather:	Light Rain
	70 F temp; 90%% humidity
	70 F heat index; winds E 9 MPH G 20

Performance

Distance:	4.15 miles
Time:	0:53:11
Speed:	4.7 mph
Pace:	12' 46 /mi	Heart Rate:	151 bpm (Avg)
Calories:	425		170 bpm (Peak)

Map

Elevation (ft)

Speed (mph)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	168 - 187	0h 01m	2%	0.06 mi
Zone 4	150 - 168	0h 33m	62%	2.49 mi
Zone 3	131 - 150	0h 21m	39%	1.71 mi
Zone 2	112 - 131	0h 02m	3%	0.20 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' 01	-1' 44	5.4	+0.7	144	-- ft
2	10' 52	-1' 53	5.5	+0.8	152	-- ft
3	13' 47	+1' 01	4.3	-0.4	155	-- ft
4	15' 32	+2' 46	3.9	-0.8	153	-- ft
end	15' 09	+2' 23	4.0	-0.7	153	-- ft
Versus average of 4.7 mph: Slower Faster

Lake Helen

22 August, 2008 15:17

I almost made it up the killer hill on the other side! Very nice path almost all the way around the lake - just enough soaky tundra at the end to get my shoes nice and wet.

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Sdr Stroemfjord,	Elev. Gain:	+0 ft
Date:	08/22/08	Up/Downhill:	[+0/-0]
Time:	05:26 PM	Difficulty:	0 / 5.0

Weather:	Overcast
	77 F temp; 66%% humidity
	77 F heat index; winds E 9 MPH G 18

Performance

Distance:	4.26 miles
Time:	0:50:59
Speed:	5.0 mph
Pace:	11' 58 /mi	Heart Rate:	160 bpm (Avg)
Calories:	490		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 18m	36%	1.24 mi
Zone 4	150 - 168	0h 24m	47%	2.11 mi
Zone 3	131 - 150	0h 11m	22%	1.12 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	10' 21	-1' 37	5.8	+0.8	144	-- ft
2	10' 00	-1' 58	6.0	+1.0	151	-- ft
3	11' 57	-0' 01	5.0	+0.0	168	-- ft
4	12' 49	+0' 51	4.7	-0.3	168	-- ft
end	24' 47	+12' 49	2.4	-2.6	169	-- ft
Versus average of 11' 58 min/mile: Slower Faster

Anja - Sondrestrom Hill 1-0 !

20 August, 2008 08:45

Very nice run this time - made it all the way up! Ran alone down, and had a very good team of pacers going back up (Foo Fighters and Tom Waits). Saw our three "site polar hares" when leaving and arriving.

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Sdr Stroemfjord,	Elev. Gain:	+0 ft
Date:	08/20/08	Up/Downhill:	[+0/-0]
Time:	11:49 AM	Difficulty:	0 / 5.0

Weather:	Fair
	76 F temp; 74%% humidity
	76 F heat index; winds NE 3 MPH

Performance

Distance:	5.01 miles
Time:	0:57:39
Speed:	5.2 mph
Pace:	11' 30 /mi	Heart Rate:	162 bpm (Avg)
Calories:	572		184 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 27m	46%	2.14 mi
Zone 4	150 - 168	0h 16m	28%	1.52 mi
Zone 3	131 - 150	0h 15m	25%	1.42 mi
Zone 2	112 - 131	0h 01m	2%	0.12 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	10' 32	-0' 58	5.7	+0.5	142	-- ft
2	10' 33	-0' 57	5.7	+0.5	148	-- ft
3	11' 28	-0' 02	5.2	+0.0	165	-- ft
4	12' 47	+1' 17	4.7	-0.5	172	-- ft
end	12' 17	+0' 47	4.9	-0.3	177	-- ft
Versus average of 11' 30 min/mile: Slower Faster

Sondrestrom "walk"

18 August, 2008 19:10

The way to read this: My first ever less than 10 minute mile followed by nice walk in a long Greenland sunset... Or: I got down the hill only due to gravity, the way up was miserable... Nice sunset regardless.

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Sdr Stroemfjord,	Elev. Gain:	+0 ft
Date:	08/18/08	Up/Downhill:	[+0/-0]
Time:	10:26 PM	Difficulty:	0 / 5.0

Weather:	Fair
	85 F temp; 45%% humidity
	85 F heat index; winds S 6 MPH

Performance

Distance:	3.12 miles
Time:	0:37:55
Speed:	4.9 mph
Pace:	12' 09 /mi	Heart Rate:	154 bpm (Avg)
Calories:	346		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 06m	17%	0.66 mi
Zone 4	150 - 168	0h 20m	54%	1.79 mi
Zone 3	131 - 150	0h 11m	28%	0.70 mi
Zone 2	112 - 131	0h 02m	7%	0.23 mi
Zone 1	94 - 112	0h 00m	1%	0.04 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	9' 31	-2' 38	6.3	+1.4	145	-- ft
2	13' 09	+1' 00	4.6	-0.4	157	-- ft
3	13' 59	+1' 50	4.3	-0.6	155	-- ft
end	10' 17	-1' 52	5.8	+0.9	177	-- ft
Versus average of 12' 09 min/mile: Slower Faster

Morning run in Chicago

15 August, 2008 07:26

Running the lake Michigan shore with Anthea with a beautiful sunrise over Navy Pier. Craig somehow caught up with us, and the heart rate peak towards the end is due to him...

Activity

Route:	--	Elev. Avg:	0 ft
Location:	--	Elev. Gain:	+0 ft
Date:	08/15/08	Up/Downhill:	[+0/-0]
Time:	06:02 AM	Difficulty:	0 / 5.0

Performance

Distance:	4.57 miles
Time:	1:06:13
Speed:	4.1 mph
Pace:	14' 29 /mi	Heart Rate:	149 bpm (Avg)
Calories:	358		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 02m	3%	0.16 mi
Zone 4	150 - 168	0h 19m	29%	1.33 mi
Zone 3	131 - 150	0h 49m	74%	3.35 mi
Zone 2	112 - 131	0h 00m	0%	0.05 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' 02	-3' 27	5.4	+1.3	145	-- ft
2	15' 13	+0' 44	3.9	-0.2	147	-- ft
3	16' 48	+2' 19	3.6	-0.6	148	-- ft
4	16' 23	+1' 54	3.7	-0.5	148	-- ft
end	11' 58	-2' 31	5.0	+0.9	163	-- ft
Versus average of 14' 29 min/mile: Slower Faster

Chicago

13 August, 2008 08:10

Finally I prioritized a morning run! ...every mile was below 11 minute miles, and a new personal heart rate high! Really pretty view of Chicago from the waterfront - have to bring a camera next time.

Activity

Route:	--	Elev. Avg:	0 ft
Location:	--	Elev. Gain:	+0 ft
Date:	08/13/08	Up/Downhill:	[+0/-0]
Time:	06:50 AM	Difficulty:	0 / 5.0

Performance

Distance:	5.04 miles
Time:	0:54:35
Speed:	5.5 mph
Pace:	10' 50 /mi	Heart Rate:	168 bpm (Avg)
Calories:	605		186 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 36m	66%	3.43 mi
Zone 4	150 - 168	0h 19m	34%	1.67 mi
Zone 3	131 - 150	0h 02m	3%	0.19 mi
Zone 2	112 - 131	0h 00m	0%	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	10' 59	+0' 09	5.5	-0.1	154	-- ft
2	10' 50	+0' 00	5.5	-0.0	168	-- ft
3	10' 33	-0' 17	5.7	+0.1	172	-- ft
4	10' 58	+0' 08	5.5	-0.1	171	-- ft
5	10' 48	-0' 02	5.5	+0.0	173	-- ft
end	6' 40	-4' 10	9.0	+3.5	185	-- ft
Versus average of 10' 50 min/mile: Slower Faster

San Francisco half

04 August, 2008 00:16

I did it!

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Treasure Island, CA	Elev. Gain:	+0 ft
Date:	08/03/08	Up/Downhill:	[+0/-0]
Time:	06:25 AM	Difficulty:	0 / 5.0

Performance

Distance:	13.23 miles
Time:	2:27:50
Speed:	5.4 mph
Pace:	11' 10 /mi	Heart Rate:	162 bpm (Avg)
Calories:	1585		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 48m	32%	4.12 mi
Zone 4	150 - 168	1h 41m	68%	9.27 mi
Zone 3	131 - 150	0h 05m	3%	0.51 mi
Zone 2	112 - 131	0h 02m	1%	0.19 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	10' 22	-0' 48	5.8	+0.4	152	-- ft
2	10' 38	-0' 32	5.6	+0.3	160	-- ft
3	11' 10	+0' 00	5.4	-0.0	161	-- ft
4	10' 50	-0' 20	5.5	+0.2	162	-- ft
5	10' 54	-0' 16	5.5	+0.1	163	-- ft
6	12' 00	+0' 50	5.0	-0.4	170	-- ft
7	10' 48	-0' 22	5.5	+0.2	169	-- ft
8	11' 17	+0' 07	5.3	-0.1	165	-- ft
9	11' 02	-0' 08	5.4	+0.1	166	-- ft
10	11' 36	+0' 26	5.2	-0.2	151	-- ft
11	10' 44	-0' 26	5.6	+0.2	162	-- ft
12	11' 52	+0' 42	5.0	-0.3	164	-- ft
13	11' 34	+0' 24	5.2	-0.2	169	-- ft
end	9' 57	-1' 13	6.0	+0.7	159	-- ft
Versus average of 11' 10 min/mile: Slower Faster