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zmrzlina

«	March 2010	»
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28	29	30	31

03/07 26.X - Napa Marathon

07 March, 2010 17:19

uh oh! Couldn't keep up my BQ pace. Felt good and on target until about mile 15, then started to struggle and calves tightened up. At mile 20, my mental calculations revealed that I needed a 50-minute 10K to pull off a qualifying time, and knowing that that was out of the question, I slowed down significantly and hobbled in with hopes of saving my legs at least a little bit. Two minutes slower than last year but felt much harder! (sigh).

Activity

Route:	--	Elev. Avg:	199 ft
Location:	Calistoga, CA	Elev. Gain:	-309 ft
Date:	03/07/10	Up/Downhill:	[+1128/-1437]
Time:	07:01 AM	Difficulty:	3.9 / 5.0

Weather:	Fair
	53 F temp; 66% humidity
	53 F heat index; winds Calm

Performance

Distance:	26.40 miles
Time:	3:49:21
Speed:	6.9 mph
Pace:	8' 41 /mi
Calories:	2567

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 11	-0' 30	7.3	+0.4	-10 ft
2	8' 22	-0' 19	7.2	+0.3	-36 ft
3	8' 17	-0' 24	7.2	+0.3	+40 ft
4	8' 08	-0' 33	7.4	+0.5	-39 ft
5	8' 11	-0' 30	7.3	+0.4	-52 ft
6	8' 27	-0' 14	7.1	+0.2	+10 ft
7	8' 20	-0' 21	7.2	+0.3	-6 ft
8	8' 11	-0' 30	7.3	+0.4	-43 ft
9	8' 08	-0' 33	7.4	+0.5	-3 ft
10	8' 19	-0' 22	7.2	+0.3	+23 ft
11	8' 15	-0' 26	7.3	+0.4	-43 ft
12	8' 27	-0' 14	7.1	+0.2	+13 ft
13	8' 23	-0' 18	7.2	+0.2	-33 ft
14	8' 33	-0' 08	7.0	+0.1	+30 ft
15	8' 20	-0' 21	7.2	+0.3	-43 ft
16	8' 46	+0' 05	6.8	-0.1	+39 ft
17	8' 32	-0' 09	7.0	+0.1	-6 ft
18	8' 23	-0' 18	7.2	+0.2	-29 ft
19	8' 46	+0' 05	6.8	-0.1	-42 ft
20	8' 53	+0' 12	6.8	-0.2	0 ft
21	8' 52	+0' 11	6.8	-0.1	-56 ft
22	9' 19	+0' 38	6.4	-0.5	-13 ft
23	9' 42	+1' 01	6.2	-0.7	-3 ft
24	10' 07	+1' 26	5.9	-1.0	+7 ft
25	9' 58	+1' 17	6.0	-0.9	-6 ft
26	10' 00	+1' 19	6.0	-0.9	+6 ft
end	8' 47	+0' 06	6.8	-0.1	-9 ft
Versus average of 8' 41 min/mile: Slower Faster

03/05 2.3 - Taper

06 March, 2010 00:41

funny little run to keep my legs moving between now and sunday. left arch still bugging me so unhappy about that.

Activity

Route:	--	Elev. Avg:	67 ft
Location:	--	Elev. Gain:	+0 ft
Date:	03/05/10	Up/Downhill:	[+52/-52]
Time:	12:19 PM	Difficulty:	1.4 / 5.0

Performance

Distance:	2.25 miles
Time:	0:21:31
Speed:	6.3 mph
Pace:	9' 34 /mi
Calories:	220

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 27	-0' 07	6.3	+0.1	0 ft
2	9' 28	-0' 06	6.3	+0.1	0 ft
end	10' 00	+0' 26	6.0	-0.3	0 ft
Versus average of 9' 34 min/mile: Slower Faster

03/03 4.5 - Canada

03 March, 2010 12:30

left arch still bothering me -- sensation of my sock/insole getting bunched up right underneath it

Activity

Route:	--	Elev. Avg:	533 ft
Location:	San Carlos, CA	Elev. Gain:	-4 ft
Date:	03/03/10	Up/Downhill:	[+429/-433]
Time:	09:14 AM	Difficulty:	2.6 / 5.0

Weather:	Mostly Cloudy
	48 F temp; 92% humidity
	48 F heat index; winds SE 8

Performance

Distance:	4.51 miles
Time:	0:44:31
Speed:	6.1 mph
Pace:	9' 52 /mi
Calories:	424

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 00	-0' 52	6.7	+0.6	-295 ft
2	9' 02	-0' 50	6.6	+0.6	-95 ft
3	9' 13	-0' 39	6.5	+0.4	+56 ft
4	10' 13	+0' 21	5.9	-0.2	+125 ft
end	14' 53	+5' 01	4.0	-2.1	+206 ft
Versus average of 9' 52 min/mile: Slower Faster

03/01 4.9 - HH

01 March, 2010 12:25

more trouble with watch failing to upload this run, so had to enter it manually. major left arch pain today has got me a bit worried.

Activity

Route:	Highway Hug	Elev. Avg:	563 ft
Location:	San Carlos, CA	Elev. Gain:	+0 ft
Date:	03/01/10	Up/Downhill:	[+501/-501]
Time:	09:00 AM	Difficulty:	2.8 / 5.0

Weather:	Fog/Mist
	52 F temp; 86% humidity
	52 F heat index; winds Calm

Performance

Distance:	4.92 miles
Time:	0:45:00
Speed:	6.6 mph
Pace:	9' 08 /mi
Calories:	469

Map

San Carlos, California

Elevation (ft)

02/28 6.8 - Maze +

28 February, 2010 13:15

First sunny morning in a long time!! Threw in 8 x 100m strides along the way. Knees still a bit achy.

Activity

Route:	--	Elev. Avg:	534 ft
Location:	San Carlos, CA	Elev. Gain:	+3 ft
Date:	02/28/10	Up/Downhill:	[+813/-810]
Time:	09:39 AM	Difficulty:	3.2 / 5.0

Weather:	Partly Cloudy
	54 F temp; 80% humidity
	54 F heat index; winds Calm

Performance

Distance:	6.79 miles
Time:	1:07:00
Speed:	6.1 mph
Pace:	9' 52 /mi
Calories:	651

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 38	+0' 46	5.6	-0.4	-154 ft
2	10' 05	+0' 13	6.0	-0.1	-121 ft
3	8' 59	-0' 53	6.7	+0.6	-98 ft
4	8' 35	-1' 17	7.0	+0.9	-46 ft
5	8' 58	-0' 54	6.7	+0.6	+52 ft
6	9' 33	-0' 19	6.3	+0.2	+101 ft
end	13' 20	+3' 28	4.5	-1.6	+269 ft
Versus average of 9' 52 min/mile: Slower Faster

02/27 5.1 - Maze

27 February, 2010 15:16

First run after almost a week off for the Olympics. Legs feeling creaky and high level of perceived exertion!

Activity

Route:	--	Elev. Avg:	533 ft
Location:	San Carlos, CA	Elev. Gain:	+0 ft
Date:	02/27/10	Up/Downhill:	[+606/-606]
Time:	09:22 AM	Difficulty:	2.9 / 5.0

Weather:	Mostly Cloudy
	55 F temp; 77% humidity
	55 F heat index; winds Calm

Performance

Distance:	5.07 miles
Time:	0:51:36
Speed:	5.9 mph
Pace:	10' 11 /mi
Calories:	478

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	11' 15	+1' 04	5.3	-0.6	-295 ft
2	9' 26	-0' 45	6.4	+0.5	-76 ft
3	9' 34	-0' 37	6.3	+0.4	+66 ft
4	9' 34	-0' 37	6.3	+0.4	-3 ft
5	11' 23	+1' 12	5.3	-0.6	+282 ft
end	13' 20	+3' 09	4.5	-1.4	+26 ft
Versus average of 10' 11 min/mile: Slower Faster

02/21 22.6 - Canada + Maze

21 February, 2010 15:09

another Sunday solo run in a downpour. Made the route up as I went along because wasn't sure I'd be able to do the whole distance, but ended up feeling much better than last week's long run. Took my old coach Tim's advice and kept this to a max of 3:30.

Activity

Route:	--	Elev. Avg:	445 ft
Location:	San Carlos, CA	Elev. Gain:	-26 ft
Date:	02/21/10	Up/Downhill:	[+1850/-1876]
Time:	08:09 AM	Difficulty:	4.2 / 5.0

Weather:	Overcast
	52 F temp; 86% humidity
	52 F heat index; winds SE 3

Performance

Distance:	22.55 miles
Time:	3:30:11
Speed:	6.4 mph
Pace:	9' 19 /mi
Calories:	2173

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 47	-0' 32	6.8	+0.4	-295 ft
2	9' 13	-0' 06	6.5	+0.1	+56 ft
3	8' 46	-0' 33	6.8	+0.4	-49 ft
4	8' 31	-0' 48	7.0	+0.6	-121 ft
5	8' 35	-0' 44	7.0	+0.5	-59 ft
6	9' 02	-0' 17	6.6	+0.2	-3 ft
7	9' 12	-0' 07	6.5	+0.1	+20 ft
8	8' 43	-0' 36	6.9	+0.4	+16 ft
9	9' 03	-0' 16	6.6	+0.2	-10 ft
10	9' 50	+0' 31	6.1	-0.3	+138 ft
11	9' 05	-0' 14	6.6	+0.2	-141 ft
12	10' 10	+0' 51	5.9	-0.5	-13 ft
13	9' 38	+0' 19	6.2	-0.2	+78 ft
14	9' 44	+0' 25	6.2	-0.3	+115 ft
15	9' 11	-0' 08	6.5	+0.1	-36 ft
16	9' 10	-0' 09	6.5	+0.1	-88 ft
17	8' 57	-0' 22	6.7	+0.3	-17 ft
18	9' 55	+0' 36	6.0	-0.4	+59 ft
19	10' 01	+0' 42	6.0	-0.5	+19 ft
20	9' 41	+0' 22	6.2	-0.3	-20 ft
21	9' 17	-0' 02	6.5	+0.0	0 ft
22	9' 31	+0' 12	6.3	-0.1	+118 ft
end	13' 16	+3' 57	4.5	-1.9	+206 ft
Versus average of 9' 19 min/mile: Slower Faster

02/19 9.1 - Yasso's

19 February, 2010 21:32

9 of 'em! Thanks to Emma for helping me get through these, even after Craig and Mike ditched us halfway through.

Activity

Route:	--	Elev. Avg:	62 ft
Location:	--	Elev. Gain:	+0 ft
Date:	02/19/10	Up/Downhill:	[+29/-29]
Time:	12:04 PM	Difficulty:	2.1 / 5.0

Performance

Distance:	9.09 miles
Time:	1:22:16
Speed:	6.6 mph
Pace:	9' 03 /mi
Calories:	864

Notes

3:31, 3:30, 3:29, 3:27, 3:32, 3:31, 3:30, 3:30, 3:29

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 37	+1' 34	5.7	-1.0	0 ft
2	8' 37	-0' 26	7.0	+0.3	-3 ft
3	7' 57	-1' 06	7.5	+0.9	0 ft
4	7' 58	-1' 05	7.5	+0.9	0 ft
5	11' 12	+2' 09	5.3	-1.3	0 ft
6	8' 08	-0' 55	7.4	+0.7	0 ft
7	8' 58	-0' 05	6.7	+0.1	0 ft
8	10' 36	+1' 33	5.7	-1.0	0 ft
end	8' 47	-0' 16	6.8	+0.2	+4 ft
Versus average of 9' 03 min/mile: Slower Faster

02/18 10.3 - Run to Work

18 February, 2010 20:58

super foggy run -- both in terms of weather and my brain!

Activity

Route:	--	Elev. Avg:	283 ft
Location:	San Carlos, CA	Elev. Gain:	-739 ft
Date:	02/18/10	Up/Downhill:	[+314/-1053]
Time:	07:02 AM	Difficulty:	2.8 / 5.0

Weather:	Fog
	52 F temp; 92% humidity
	52 F heat index; winds Calm

Performance

Distance:	10.28 miles
Time:	1:32:37
Speed:	6.7 mph
Pace:	9' 01 /mi
Calories:	988

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 07	+0' 06	6.6	-0.1	-295 ft
2	8' 54	-0' 07	6.7	+0.1	-98 ft
3	9' 09	+0' 08	6.5	-0.1	-13 ft
4	8' 49	-0' 12	6.8	+0.1	-85 ft
5	9' 26	+0' 25	6.3	-0.3	+89 ft
6	9' 09	+0' 08	6.5	-0.1	-66 ft
7	8' 43	-0' 18	6.9	+0.2	-154 ft
8	9' 13	+0' 12	6.5	-0.2	-85 ft
9	8' 45	-0' 16	6.8	+0.2	-16 ft
10	11' 52	+2' 51	5.0	-1.6	-6 ft
end	9' 04	+0' 03	6.6	-0.0	-6 ft
Versus average of 9' 01 min/mile: Slower Faster

02/17 7.3 - Maze+

17 February, 2010 11:52

threw in an extra hill at the beginning

Activity

Route:	--	Elev. Avg:	545 ft
Location:	San Carlos, CA	Elev. Gain:	-33 ft
Date:	02/17/10	Up/Downhill:	[+820/-853]
Time:	08:18 AM	Difficulty:	3.2 / 5.0

Weather:	Fog
	50 F temp; 92% humidity
	50 F heat index; winds Calm

Performance

Distance:	7.26 miles
Time:	1:14:31
Speed:	5.8 mph
Pace:	10' 16 /mi
Calories:	692

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 56	+0' 40	5.5	-0.4	-135 ft
2	11' 02	+0' 46	5.4	-0.4	-72 ft
3	10' 01	-0' 15	6.0	+0.1	-88 ft
4	9' 08	-1' 08	6.6	+0.7	-112 ft
5	9' 19	-0' 57	6.4	+0.6	0 ft
6	9' 41	-0' 35	6.2	+0.3	+89 ft
7	10' 31	+0' 15	5.7	-0.1	+167 ft
end	14' 33	+4' 17	4.1	-1.7	+118 ft
Versus average of 10' 16 min/mile: Slower Faster

02/16 4.9 - Palm Drive

17 February, 2010 00:26

feeling sluggish and left arm felt like a ton of bricks

Activity

Route:	--	Elev. Avg:	68 ft
Location:	--	Elev. Gain:	-3 ft
Date:	02/16/10	Up/Downhill:	[+134/-137]
Time:	02:27 PM	Difficulty:	1.8 / 5.0

Performance

Distance:	4.86 miles
Time:	0:47:52
Speed:	6.1 mph
Pace:	9' 51 /mi
Calories:	468

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 54	+0' 03	6.1	-0.0	+3 ft
2	9' 57	+0' 06	6.0	-0.1	0 ft
3	9' 57	+0' 06	6.0	-0.1	-3 ft
4	10' 21	+0' 30	5.8	-0.3	+4 ft
end	9' 39	-0' 12	6.2	+0.1	-6 ft
Versus average of 9' 51 min/mile: Slower Faster

02/14 21.6 - Crystal Springs

14 February, 2010 14:24

happy vday! last 5 miles were pretty tough.

Activity

Route:	--	Elev. Avg:	463 ft
Location:	San Carlos, CA	Elev. Gain:	+3 ft
Date:	02/14/10	Up/Downhill:	[+2086/-2083]
Time:	07:58 AM	Difficulty:	4.2 / 5.0

Weather:	Fog/Mist
	50 F temp; 100% humidity
	50 F heat index; winds Calm

Performance

Distance:	21.58 miles
Time:	3:32:34
Speed:	6.1 mph
Pace:	9' 51 /mi
Calories:	2073

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 02	-0' 49	6.6	+0.5	-292 ft
2	9' 19	-0' 32	6.4	+0.3	+56 ft
3	9' 02	-0' 49	6.6	+0.5	-65 ft
4	8' 54	-0' 57	6.7	+0.6	-105 ft
5	9' 04	-0' 47	6.6	+0.5	-59 ft
6	9' 14	-0' 37	6.5	+0.4	-3 ft
7	9' 26	-0' 25	6.3	+0.3	+26 ft
8	9' 47	-0' 04	6.1	+0.0	+32 ft
9	10' 48	+0' 57	5.5	-0.5	+239 ft
10	9' 49	-0' 02	6.1	+0.0	-13 ft
11	9' 07	-0' 44	6.6	+0.5	-233 ft
12	9' 11	-0' 40	6.5	+0.4	-17 ft
13	8' 44	-1' 07	6.9	+0.8	+29 ft
14	9' 01	-0' 50	6.7	+0.6	-59 ft
15	9' 31	-0' 20	6.3	+0.2	+69 ft
16	10' 04	+0' 13	6.0	-0.1	+88 ft
17	9' 46	-0' 05	6.1	+0.0	+56 ft
18	9' 22	-0' 29	6.4	+0.3	-46 ft
19	9' 43	-0' 08	6.2	+0.1	+59 ft
20	9' 38	-0' 13	6.2	+0.1	-105 ft
21	10' 31	+0' 40	5.7	-0.4	+125 ft
end	28' 18	+18' 27	2.1	-4.0	+219 ft
Versus average of 9' 51 min/mile: Slower Faster

02/12 8.5 - Yasso's

12 February, 2010 20:28

with Mike and Emma and a lot of sweat

Activity

Route:	--	Elev. Avg:	62 ft
Location:	--	Elev. Gain:	-3 ft
Date:	02/12/10	Up/Downhill:	[+19/-22]
Time:	12:15 PM	Difficulty:	2.1 / 5.0

Performance

Distance:	8.51 miles
Time:	1:16:33
Speed:	6.7 mph
Pace:	9' 00 /mi
Calories:	810

Notes

3:30, 3:30, 3:29, 3:27, 3:30, 3:30, 3:28, 3:28

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 00	+1' 00	6.0	-0.7	-4 ft
2	8' 58	-0' 02	6.7	+0.0	-3 ft
3	7' 48	-1' 12	7.7	+1.0	0 ft
4	7' 59	-1' 01	7.5	+0.8	0 ft
5	10' 01	+1' 01	6.0	-0.7	0 ft
6	9' 53	+0' 53	6.1	-0.6	0 ft
7	8' 15	-0' 45	7.3	+0.6	0 ft
8	10' 39	+1' 39	5.6	-1.0	0 ft
end	9' 06	+0' 06	6.6	-0.1	+3 ft
Versus average of 9' 00 min/mile: Slower Faster

02/11 9.9 - Run to Work

11 February, 2010 19:57

free speed!

Activity

Route:	--	Elev. Avg:	308 ft
Location:	San Carlos, CA	Elev. Gain:	-728 ft
Date:	02/11/10	Up/Downhill:	[+364/-1092]
Time:	07:04 AM	Difficulty:	2.8 / 5.0

Weather:	Mostly Cloudy
	43 F temp; 92% humidity
	43 F heat index; winds Calm

Performance

Distance:	9.88 miles
Time:	1:22:20
Speed:	7.2 mph
Pace:	8' 20 /mi
Calories:	955

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 46	+0' 26	6.8	-0.4	-292 ft
2	8' 29	+0' 09	7.1	-0.1	-98 ft
3	8' 29	+0' 09	7.1	-0.1	-10 ft
4	8' 07	-0' 13	7.4	+0.2	-82 ft
5	8' 50	+0' 30	6.8	-0.4	+85 ft
6	8' 32	+0' 12	7.0	-0.2	-69 ft
7	7' 54	-0' 26	7.6	+0.4	-151 ft
8	8' 12	-0' 08	7.3	+0.1	-89 ft
9	9' 25	+1' 05	6.4	-0.8	-16 ft
end	8' 16	-0' 04	7.2	+0.0	-6 ft
Versus average of 8' 20 min/mile: Slower Faster

02/09 5.1 - SRI

09 February, 2010 23:15

out with dave, ed, mike

Activity

Route:	--	Elev. Avg:	56 ft
Location:	--	Elev. Gain:	+0 ft
Date:	02/09/10	Up/Downhill:	[+88/-88]
Time:	12:18 PM	Difficulty:	1.8 / 5.0

Performance

Distance:	5.08 miles
Time:	0:49:57
Speed:	6.1 mph
Pace:	9' 50 /mi
Calories:	488

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 21	+0' 31	5.8	-0.3	+3 ft
2	9' 27	-0' 23	6.3	+0.2	-19 ft
3	10' 04	+0' 14	6.0	-0.1	-6 ft
4	10' 40	+0' 50	5.6	-0.5	+10 ft
5	8' 53	-0' 57	6.8	+0.6	+10 ft
end	11' 15	+1' 25	5.3	-0.8	+3 ft
Versus average of 9' 50 min/mile: Slower Faster