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zmrzlina

«	February 2010	»
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28

02/08 4.0 - Leg Stretcher

08 February, 2010 11:30

legs tight and sore this morning so went for this short and slow jog to loosen them up, followed by lots of stretching and some foam-roller-ing.

Activity

Route:	--	Elev. Avg:	563 ft
Location:	San Carlos, CA	Elev. Gain:	-10 ft
Date:	02/08/10	Up/Downhill:	[+377/-387]
Time:	08:26 AM	Difficulty:	2.5 / 5.0

Weather:	Overcast
	52 F temp; 76% humidity
	52 F heat index; winds W 7

Performance

Distance:	4.03 miles
Time:	0:43:33
Speed:	5.6 mph
Pace:	10' 48 /mi
Calories:	381

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 50	-0' 58	6.1	+0.5	-250 ft
2	9' 38	-1' 10	6.2	+0.7	-92 ft
3	10' 33	-0' 15	5.7	+0.1	+88 ft
4	13' 12	+2' 24	4.5	-1.0	+243 ft
end	**	**	**	**	** ft
Versus average of 10' 48 min/mile: Slower Faster
** Insufficient data to calculate this split

02/07 13.2 - Kaiser Half Marathon

07 February, 2010 15:09

P.R. by 1 second (!). Great morning for a run, but unfortunately got off to a rocky start (up since 2am with stomach pains, had to have Mike pull the car over on the way to the race so I could throw up on the side of the highway...yuck). Felt surprisingly good but strong winds made the last 3.5 miles pretty tough.

Activity

Route:	--	Elev. Avg:	122 ft
Location:	San Francisco, CA	Elev. Gain:	-171 ft
Date:	02/07/10	Up/Downhill:	[+396/-567]
Time:	08:05 AM	Difficulty:	3.1 / 5.0

Weather:	Partly Cloudy
	52 F temp; 68% humidity
	52 F heat index; winds W 10

Performance

Distance:	13.24 miles
Time:	1:41:24
Speed:	7.8 mph
Pace:	7' 40 /mi
Calories:	1294

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	7' 36	-0' 04	7.9	+0.1	+13 ft
2	7' 27	-0' 13	8.1	+0.2	-29 ft
3	7' 43	+0' 03	7.8	-0.1	+36 ft
4	7' 34	-0' 06	7.9	+0.1	-6 ft
5	7' 36	-0' 04	7.9	+0.1	-36 ft
6	7' 19	-0' 21	8.2	+0.4	-121 ft
7	7' 23	-0' 17	8.1	+0.3	-59 ft
8	7' 30	-0' 10	8.0	+0.2	-29 ft
9	7' 46	+0' 06	7.7	-0.1	+19 ft
10	7' 45	+0' 05	7.7	-0.1	-3 ft
11	7' 57	+0' 17	7.5	-0.3	+3 ft
12	8' 05	+0' 25	7.4	-0.4	-16 ft
13	7' 46	+0' 06	7.7	-0.1	+36 ft
end	7' 26	-0' 14	8.1	+0.2	+22 ft
Versus average of 7' 40 min/mile: Slower Faster

02/05 6.3 - Stadium

06 February, 2010 01:05

fast one with emma

Activity

Route:	--	Elev. Avg:	63 ft
Location:	--	Elev. Gain:	+0 ft
Date:	02/05/10	Up/Downhill:	[+118/-118]
Time:	12:02 PM	Difficulty:	1.9 / 5.0

Performance

Distance:	6.25 miles
Time:	0:50:02
Speed:	7.5 mph
Pace:	8' 00 /mi
Calories:	600

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 19	+0' 19	7.2	-0.3	+6 ft
2	8' 09	+0' 09	7.4	-0.1	-14 ft
3	7' 56	-0' 04	7.5	+0.0	+4 ft
4	8' 24	+0' 24	7.1	-0.4	-7 ft
5	9' 06	+1' 06	6.6	-0.9	+13 ft
6	8' 27	+0' 27	7.1	-0.4	0 ft
end	9' 47	+1' 47	6.1	-1.4	-3 ft
Versus average of 8' 00 min/mile: Slower Faster

02/04 4.2 - SRI

04 February, 2010 21:08

was in a bad mood all morning until this run with dave and ed

Activity

Route:	--	Elev. Avg:	70 ft
Location:	--	Elev. Gain:	+0 ft
Date:	02/04/10	Up/Downhill:	[+52/-52]
Time:	12:18 PM	Difficulty:	1.7 / 5.0

Performance

Distance:	4.17 miles
Time:	0:42:28
Speed:	5.9 mph
Pace:	10' 11 /mi
Calories:	400

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 50	-0' 21	6.1	+0.2	0 ft
2	10' 11	+0' 00	5.9	-0.0	+10 ft
3	9' 28	-0' 43	6.3	+0.4	+4 ft
4	11' 16	+1' 05	5.3	-0.6	-13 ft
end	11' 20	+1' 09	5.3	-0.6	0 ft
Versus average of 10' 11 min/mile: Slower Faster

02/03 6.7 - Maze +

03 February, 2010 11:46

First time out in new shoes. ~1.5 mi warmup, ~3.5 mi tempo, ~1.5 mi cooldown.

Activity

Route:	--	Elev. Avg:	512 ft
Location:	San Carlos, CA	Elev. Gain:	-26 ft
Date:	02/03/10	Up/Downhill:	[+643/-669]
Time:	08:34 AM	Difficulty:	3.1 / 5.0

Weather:	Partly Cloudy
	48 F temp; 89% humidity
	48 F heat index; winds SE 5

Performance

Distance:	6.73 miles
Time:	1:02:37
Speed:	6.5 mph
Pace:	9' 18 /mi
Calories:	648

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 26	+1' 08	5.8	-0.7	-292 ft
2	8' 29	-0' 49	7.1	+0.6	-69 ft
3	7' 43	-1' 35	7.8	+1.3	-4 ft
4	8' 07	-1' 11	7.4	+0.9	+27 ft
5	8' 03	-1' 15	7.5	+1.0	-26 ft
6	10' 13	+0' 55	5.9	-0.6	+109 ft
end	13' 49	+4' 31	4.3	-2.1	+229 ft
Versus average of 9' 18 min/mile: Slower Faster

02/02 7.7 - Yasso's

02 February, 2010 22:57

squeezed these into my morning - glad to get them out of the way early this week! 7 x 800m.

Activity

Route:	--	Elev. Avg:	62 ft
Location:	--	Elev. Gain:	-3 ft
Date:	02/02/10	Up/Downhill:	[+29/-32]
Time:	10:34 AM	Difficulty:	2.0 / 5.0

Performance

Distance:	7.67 miles
Time:	1:09:54
Speed:	6.6 mph
Pace:	9' 07 /mi
Calories:	732

Notes

3:31, 3:29, 3:31, 3:30, 3:30, 3:29, 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	9' 26	+0' 19	6.4	-0.2	-3 ft
2	10' 03	+0' 56	6.0	-0.6	-3 ft
3	8' 11	-0' 56	7.3	+0.7	0 ft
4	8' 24	-0' 43	7.1	+0.6	0 ft
5	9' 27	+0' 20	6.3	-0.2	0 ft
6	8' 42	-0' 25	6.9	+0.3	0 ft
7	9' 42	+0' 35	6.2	-0.4	0 ft
end	10' 14	+1' 07	5.9	-0.7	+3 ft
Versus average of 9' 07 min/mile: Slower Faster

01/31 19.3 - Crystal Springs

31 January, 2010 14:06

Made it a 3-hour run with a few detours into unchartered territory, one of which led me smack into the middle of a rousing game of cricket! Beautiful morning, road closure on Canada (hooray!), feeling fine but wishing shoes had more cushion. Rounded out January with the most mile I've ever logged in one month (173.5) AND my highest mileage week ever (50)!

Activity

Route:	--	Elev. Avg:	460 ft
Location:	San Carlos, CA	Elev. Gain:	-13 ft
Date:	01/31/10	Up/Downhill:	[+1988/-2001]
Time:	08:33 AM	Difficulty:	4.2 / 5.0

Weather:	Mostly Cloudy
	50 F temp; 86% humidity
	50 F heat index; winds NE 7

Performance

Distance:	19.31 miles
Time:	3:00:35
Speed:	6.4 mph
Pace:	9' 21 /mi
Calories:	1851

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 42	-0' 39	6.9	+0.5	-298 ft
2	9' 14	-0' 07	6.5	+0.1	+63 ft
3	9' 02	-0' 19	6.6	+0.2	-49 ft
4	9' 12	-0' 09	6.5	+0.1	-128 ft
5	8' 55	-0' 26	6.7	+0.3	-59 ft
6	9' 11	-0' 10	6.5	+0.1	-3 ft
7	9' 20	-0' 01	6.4	+0.0	+30 ft
8	10' 09	+0' 48	5.9	-0.5	+13 ft
9	9' 30	+0' 09	6.3	-0.1	+49 ft
10	10' 47	+1' 26	5.6	-0.9	+246 ft
11	8' 49	-0' 32	6.8	+0.4	-282 ft
12	8' 54	-0' 27	6.7	+0.3	-13 ft
13	8' 51	-0' 30	6.8	+0.4	-4 ft
14	8' 50	-0' 31	6.8	+0.4	-40 ft
15	9' 10	-0' 11	6.5	+0.1	+66 ft
16	9' 29	+0' 08	6.3	-0.1	+131 ft
17	9' 19	-0' 02	6.4	+0.0	0 ft
18	9' 09	-0' 12	6.5	+0.1	0 ft
19	11' 50	+2' 29	5.1	-1.3	+216 ft
end	9' 52	+0' 31	6.1	-0.3	+49 ft
Versus average of 9' 21 min/mile: Slower Faster

01/29 6.8 - Yasso's

29 January, 2010 20:32

Second try at these 800-meter repeats... this time did 6 of them with Emma, Mike, and Craig.

Activity

Route:	--	Elev. Avg:	62 ft
Location:	--	Elev. Gain:	+0 ft
Date:	01/29/10	Up/Downhill:	[+22/-22]
Time:	12:17 PM	Difficulty:	1.9 / 5.0

Performance

Distance:	6.78 miles
Time:	0:57:52
Speed:	7.0 mph
Pace:	8' 32 /mi
Calories:	646

Notes

#1: 3:25
#2: 3:29
#3: 3:31
#4: 3:29
#5: 3:30
#6: 3:26

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 52	+1' 20	6.1	-1.0	0 ft
2	9' 24	+0' 52	6.4	-0.7	-3 ft
3	7' 49	-0' 43	7.7	+0.6	0 ft
4	7' 53	-0' 39	7.6	+0.6	0 ft
5	8' 44	+0' 12	6.9	-0.2	0 ft
6	10' 34	+2' 02	5.7	-1.4	-3 ft
end	9' 30	+0' 58	6.3	-0.7	+6 ft
Versus average of 8' 32 min/mile: Slower Faster

01/28 10.1 - Run 2 Work

28 January, 2010 21:24

second attempt at my new weekly tradition

Activity

Route:	--	Elev. Avg:	299 ft
Location:	San Carlos, CA	Elev. Gain:	-738 ft
Date:	01/28/10	Up/Downhill:	[+347/-1085]
Time:	07:05 AM	Difficulty:	2.8 / 5.0

Weather:	Fog/Mist
	45 F temp; 85% humidity
	45 F heat index; winds Calm

Performance

Distance:	10.06 miles
Time:	1:24:47
Speed:	7.1 mph
Pace:	8' 26 /mi
Calories:	973

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 35	+0' 09	7.0	-0.1	-298 ft
2	8' 37	+0' 11	7.0	-0.2	-99 ft
3	8' 48	+0' 22	6.8	-0.3	-17 ft
4	8' 22	-0' 04	7.2	+0.1	-76 ft
5	8' 49	+0' 23	6.8	-0.3	+89 ft
6	8' 32	+0' 06	7.0	-0.1	-69 ft
7	8' 17	-0' 09	7.2	+0.1	-164 ft
8	8' 20	-0' 06	7.2	+0.1	-79 ft
9	8' 11	-0' 15	7.3	+0.2	-13 ft
10	8' 58	+0' 32	6.7	-0.4	-7 ft
end	9' 35	+1' 09	6.3	-0.9	-6 ft
Versus average of 8' 26 min/mile: Slower Faster

01/27 6.7 - Crystal Springs

27 January, 2010 11:29

a day without rain at last!!!

Activity

Route:	--	Elev. Avg:	520 ft
Location:	San Carlos, CA	Elev. Gain:	+82 ft
Date:	01/27/10	Up/Downhill:	[+600/-518]
Time:	08:13 AM	Difficulty:	3.0 / 5.0

Weather:	Fog/Mist
	46 F temp; 96% humidity
	46 F heat index; winds Calm

Performance

Distance:	6.69 miles
Time:	1:00:43
Speed:	6.6 mph
Pace:	9' 05 /mi
Calories:	622

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 17	-0' 48	7.2	+0.6	-184 ft
2	8' 32	-0' 33	7.0	+0.4	-95 ft
3	8' 44	-0' 21	6.9	+0.3	-43 ft
4	8' 42	-0' 23	6.9	+0.3	+115 ft
5	8' 35	-0' 30	7.0	+0.4	0 ft
6	9' 08	+0' 03	6.6	-0.0	+32 ft
end	12' 52	+3' 47	4.7	-1.9	+256 ft
Versus average of 9' 05 min/mile: Slower Faster

01/25 7.1 - Canada

25 January, 2010 13:00

Annoyingly, could not transfer my run from my watch to my computer for some mysterious reason. Did 1.5 mile warmup, 4 miles at MGP, then 1.5 mile cool down.

Activity

Route:	--	Elev. Avg:	547 ft
Location:	San Carlos, CA	Elev. Gain:	-151 ft
Date:	01/25/10	Up/Downhill:	[+367/-518]
Time:	08:45 AM	Difficulty:	2.9 / 5.0

Weather:	Overcast
	52 F temp; 76% humidity
	52 F heat index; winds SE 12

Performance

Distance:	7.06 miles
Time:	1:02:00
Speed:	6.8 mph
Pace:	8' 46 /mi
Calories:	647

Map

Elevation (ft)

01/23 15.9 - Huddart + Maze

23 January, 2010 13:20

Last minute decision to go up the hill with the Saturday morning gang. Hoped to go further but feet and knees were killing me. Didn't stop watch at all, so probably not quite this slow (but still slow). Cold and rainy yet again!

Activity

Route:	--	Elev. Avg:	968 ft
Location:	San Carlos, CA	Elev. Gain:	+0 ft
Date:	01/23/10	Up/Downhill:	[+2470/-2470]
Time:	07:09 AM	Difficulty:	4.3 / 5.0

Weather:	Mostly Cloudy
	46 F temp; 96% humidity
	46 F heat index; winds S 9

Performance

Distance:	15.89 miles
Time:	3:16:04
Speed:	4.9 mph
Pace:	12' 20 /mi
Calories:	1434

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	11' 36	-0' 44	5.2	+0.3	-298 ft
2	18' 55	+6' 35	3.2	-1.7	+249 ft
3	13' 47	+1' 27	4.3	-0.5	+400 ft
4	16' 26	+4' 06	3.6	-1.2	+479 ft
5	14' 51	+2' 31	4.0	-0.8	+394 ft
6	15' 30	+3' 10	3.9	-1.0	-319 ft
7	10' 31	-1' 49	5.7	+0.8	-492 ft
8	10' 10	-2' 10	5.9	+1.0	-417 ft
9	10' 36	-1' 44	5.7	+0.8	-203 ft
10	11' 33	-0' 47	5.2	+0.3	-115 ft
11	9' 06	-3' 14	6.6	+1.7	-7 ft
12	9' 41	-2' 39	6.2	+1.3	-49 ft
13	9' 51	-2' 29	6.1	+1.2	-43 ft
14	10' 32	-1' 48	5.7	+0.8	+46 ft
15	11' 17	-1' 03	5.3	+0.4	+92 ft
end	13' 59	+1' 39	4.3	-0.6	+282 ft
Versus average of 12' 20 min/mile: Slower Faster

01/22 6.1 - Yasso 800's

22 January, 2010 19:58

Took Kim's recommendation and tried these Yasso 800's with Mike and Craig. About 1 mile run to and from the track, with 5 x 800m repeats separated by 400m of jogging.

Activity

Route:	--	Elev. Avg:	62 ft
Location:	--	Elev. Gain:	+0 ft
Date:	01/22/10	Up/Downhill:	[+22/-22]
Time:	12:12 PM	Difficulty:	1.9 / 5.0

Performance

Distance:	6.05 miles
Time:	0:54:12
Speed:	6.7 mph
Pace:	8' 58 /mi
Calories:	565

Notes

#1: 1:43 + 1:46 = 3:29
#2: 1:45 + 1:47 = 3:32
#3: 1:44 + 1:44 = 3:28
#4: 1:42 + 1:43 = 3:25
#5: 1:42 + 1:40 = 3:22

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 59	+0' 01	6.7	-0.0	0 ft
2	9' 55	+0' 57	6.0	-0.6	-3 ft
3	8' 04	-0' 54	7.4	+0.7	0 ft
4	8' 03	-0' 55	7.5	+0.8	0 ft
5	9' 19	+0' 21	6.4	-0.3	+3 ft
end	9' 56	+0' 58	6.0	-0.7	0 ft
Versus average of 8' 58 min/mile: Slower Faster

01/21 10.1 - Run to Work

21 January, 2010 21:11

First run to work! Hoping to make this a Thursday morning tradition. Cold and rainy, but enjoyed the downhill route!

Activity

Route:	--	Elev. Avg:	298 ft
Location:	San Carlos, CA	Elev. Gain:	-738 ft
Date:	01/21/10	Up/Downhill:	[+364/-1102]
Time:	07:09 AM	Difficulty:	2.8 / 5.0

Weather:	Overcast
	46 F temp; 89% humidity
	46 F heat index; winds Calm

Performance

Distance:	10.09 miles
Time:	1:28:36
Speed:	6.8 mph
Pace:	8' 47 /mi
Calories:	940

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 50	+0' 03	6.8	-0.0	-298 ft
2	8' 56	+0' 09	6.7	-0.1	-99 ft
3	9' 44	+0' 57	6.2	-0.7	-20 ft
4	8' 40	-0' 07	6.9	+0.1	-79 ft
5	9' 11	+0' 24	6.5	-0.3	+73 ft
6	8' 45	-0' 02	6.8	+0.0	-62 ft
7	8' 32	-0' 15	7.0	+0.2	-148 ft
8	8' 21	-0' 26	7.2	+0.3	-76 ft
9	8' 35	-0' 12	7.0	+0.1	-16 ft
end	9' 02	+0' 15	6.6	-0.2	-14 ft
Versus average of 8' 47 min/mile: Slower Faster

01/20 5.1 - Puddle Jump

20 January, 2010 12:56

Sat around in my running clothes all morning hoping for a break in the storm... Running down Raymundo felt like splashing through a river, while Runnymede felt more like wading through chocolate milk (flash flooding mixed with mud!). Tried to fit in some strides during mile 3 but not so successful as there were too many obstacles.

Activity

Route:	--	Elev. Avg:	528 ft
Location:	San Carlos, CA	Elev. Gain:	+0 ft
Date:	01/20/10	Up/Downhill:	[+465/-465]
Time:	09:50 AM	Difficulty:	2.9 / 5.0

Weather:	Light Rain Fog/Mist
	52 F temp; 79% humidity
	52 F heat index; winds SW 16 G 24

Performance

Distance:	5.05 miles
Time:	0:50:10
Speed:	6.0 mph
Pace:	9' 56 /mi
Calories:	461

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 15	-0' 41	6.5	+0.4	-295 ft
2	8' 58	-0' 58	6.7	+0.6	-95 ft
3	8' 43	-1' 13	6.9	+0.8	0 ft
4	10' 18	+0' 22	5.8	-0.2	+95 ft
end	12' 54	+2' 58	4.7	-1.4	+295 ft
Versus average of 9' 56 min/mile: Slower Faster