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rundogmo

«	March 2010	»
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28	29	30	31

Napa Marathon 03/07

07 March, 2010 18:11

Struggled after about mile 15 with tight legs and bad stomach, so took it easy from there. Nice day though, and a really great marathon.

Activity

Route:	--	Elev. Avg:	192 ft
Location:	Calistoga, CA	Elev. Gain:	-308 ft
Date:	03/07/10	Up/Downhill:	[+1197/-1505]
Time:	07:01 AM	Difficulty:	4.0 / 5.0

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

Performance

Distance:	26.40 miles
Time:	3:24:54
Speed:	7.7 mph
Pace:	7' 46 /mi
Calories:	3329

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	7' 34	-0' 12	7.9	+0.2	-7 ft
2	7' 11	-0' 35	8.3	+0.6	-19 ft
3	6' 56	-0' 50	8.6	+0.9	+23 ft
4	6' 52	-0' 54	8.7	+1.0	-49 ft
5	6' 58	-0' 48	8.6	+0.9	-43 ft
6	7' 11	-0' 35	8.3	+0.6	+6 ft
7	7' 03	-0' 43	8.5	+0.8	-10 ft
8	6' 59	-0' 47	8.6	+0.9	-36 ft
9	7' 05	-0' 41	8.5	+0.7	-6 ft
10	7' 08	-0' 38	8.4	+0.7	+17 ft
11	7' 12	-0' 34	8.3	+0.6	-39 ft
12	7' 14	-0' 32	8.3	+0.6	+16 ft
13	7' 11	-0' 35	8.3	+0.6	-33 ft
14	7' 32	-0' 14	8.0	+0.2	+27 ft
15	7' 23	-0' 23	8.1	+0.4	-36 ft
16	7' 42	-0' 04	7.8	+0.1	+37 ft
17	7' 39	-0' 07	7.8	+0.1	-7 ft
18	7' 31	-0' 15	8.0	+0.2	-33 ft
19	8' 13	+0' 27	7.3	-0.4	-26 ft
20	8' 11	+0' 25	7.3	-0.4	-13 ft
21	8' 17	+0' 31	7.2	-0.5	-56 ft
22	8' 25	+0' 39	7.1	-0.6	-13 ft
23	9' 35	+1' 49	6.3	-1.5	-4 ft
24	8' 44	+0' 58	6.9	-0.9	+4 ft
25	9' 01	+1' 15	6.7	-1.1	-3 ft
26	9' 05	+1' 19	6.6	-1.1	+3 ft
end	11' 10	+3' 24	5.4	-2.4	-6 ft
Versus average of 7' 46 min/mile: Slower Faster

Edgewood 03/04

04 March, 2010 10:21

cut it short with ron, gary and mike t continued

Activity

Route:	--	Elev. Avg:	555 ft
Location:	San Carlos, CA	Elev. Gain:	-3 ft
Date:	03/04/10	Up/Downhill:	[+1043/-1046]
Time:	06:33 AM	Difficulty:	3.3 / 5.0

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

Performance

Distance:	6.21 miles
Time:	0:59:19
Speed:	6.3 mph
Pace:	9' 33 /mi
Calories:	780

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	+0' 27	6.0	-0.3	+220 ft
2	9' 20	-0' 13	6.4	+0.1	-115 ft
3	10' 00	+0' 27	6.0	-0.3	-193 ft
4	10' 56	+1' 23	5.5	-0.8	+250 ft
5	9' 58	+0' 25	6.0	-0.3	+69 ft
6	7' 41	-1' 52	7.8	+1.5	-200 ft
end	7' 30	-2' 03	8.0	+1.7	-32 ft
Versus average of 9' 33 min/mile: Slower Faster

Upper Creek 03/03

03 March, 2010 15:39

ran mile 2 at race pace, felt kinda hard.

Activity

Route:	--	Elev. Avg:	84 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	03/03/10	Up/Downhill:	[+154/-154]
Time:	12:14 PM	Difficulty:	1.9 / 5.0

Performance

Distance:	6.40 miles
Time:	0:49:49
Speed:	7.7 mph
Pace:	7' 47 /mi
Calories:	814

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 12	+0' 25	7.3	-0.4	+7 ft
2	7' 05	-0' 42	8.5	+0.8	+16 ft
3	7' 48	+0' 01	7.7	-0.0	+17 ft
4	7' 45	-0' 02	7.7	+0.0	-17 ft
5	7' 50	+0' 03	7.7	-0.1	-10 ft
6	7' 56	+0' 09	7.6	-0.1	-20 ft
end	8' 00	+0' 13	7.5	-0.2	+6 ft
Versus average of 7' 47 min/mile: Slower Faster

Phlegger Loop 02/28

28 February, 2010 13:26

Muddy and wet, but really nice day

Activity

Route:	--	Elev. Avg:	753 ft
Location:	San Carlos, CA	Elev. Gain:	-3 ft
Date:	02/28/10	Up/Downhill:	[+1266/-1269]
Time:	09:39 AM	Difficulty:	3.6 / 5.0

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

Performance

Distance:	6.82 miles
Time:	1:10:56
Speed:	5.8 mph
Pace:	10' 24 /mi
Calories:	842

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' 14	5.6	-0.1	-154 ft
2	10' 12	-0' 12	5.9	+0.1	+95 ft
3	12' 04	+1' 40	5.0	-0.8	+404 ft
4	9' 31	-0' 53	6.3	+0.5	-367 ft
5	9' 41	-0' 43	6.2	+0.4	-59 ft
6	8' 58	-1' 26	6.7	+0.9	-88 ft
end	11' 06	+0' 42	5.4	-0.4	+167 ft
Versus average of 10' 24 min/mile: Slower Faster

Woodside Maze 02/27

27 February, 2010 12:41

Slow olympic recovery run in the rain.

Activity

Route:	--	Elev. Avg:	531 ft
Location:	San Carlos, CA	Elev. Gain:	-4 ft
Date:	02/27/10	Up/Downhill:	[+616/-620]
Time:	09:22 AM	Difficulty:	2.9 / 5.0

Weather:	Mostly Cloudy
	52 F temp; 79% humidity
	52 F heat index; winds Calm

Performance

Distance:	5.04 miles
Time:	0:51:25
Speed:	5.9 mph
Pace:	10' 12 /mi
Calories:	623

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	11' 23	+1' 11	5.3	-0.6	-298 ft
2	9' 24	-0' 48	6.4	+0.5	-72 ft
3	9' 33	-0' 39	6.3	+0.4	+56 ft
4	9' 34	-0' 38	6.3	+0.4	+7 ft
5	11' 02	+0' 50	5.4	-0.5	+275 ft
end	12' 47	+2' 35	4.7	-1.2	+29 ft
Versus average of 10' 12 min/mile: Slower Faster

Huddart-Whittemore 02/20

20 February, 2010 13:45

Good run, but I'm tired. First half with Gary, Mike T., Charles, Chris, and Lena. They trotted off to do more.

Activity

Route:	--	Elev. Avg:	1126 ft
Location:	San Carlos, CA	Elev. Gain:	-26 ft
Date:	02/20/10	Up/Downhill:	[+4488/-4514]
Time:	06:56 AM	Difficulty:	4.6 / 5.0

Weather:	Mostly Cloudy
	54 F temp; 71% humidity
	54 F heat index; winds W 10

Performance

Distance:	21.25 miles
Time:	4:05:20
Speed:	5.2 mph
Pace:	11' 33 /mi
Calories:	2609

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	11' 07	-0' 26	5.4	+0.2	-295 ft
2	9' 44	-1' 49	6.2	+1.0	-66 ft
3	11' 48	+0' 15	5.1	-0.1	+174 ft
4	12' 30	+0' 57	4.8	-0.4	+266 ft
5	13' 07	+1' 34	4.6	-0.6	+387 ft
6	11' 52	+0' 19	5.0	-0.1	+548 ft
7	15' 44	+4' 11	3.8	-1.4	+128 ft
8	10' 14	-1' 19	5.9	+0.7	-555 ft
9	9' 27	-2' 06	6.3	+1.1	-453 ft
10	9' 44	-1' 49	6.2	+1.0	-305 ft
11	8' 31	-3' 02	7.0	+1.8	-171 ft
12	12' 20	+0' 47	4.9	-0.3	+318 ft
13	13' 09	+1' 36	4.6	-0.6	+528 ft
14	14' 17	+2' 44	4.2	-1.0	+479 ft
15	12' 20	+0' 47	4.9	-0.3	+278 ft
16	10' 00	-1' 33	6.0	+0.8	+10 ft
17	10' 55	-0' 38	5.5	+0.3	-495 ft
18	9' 07	-2' 26	6.6	+1.4	-446 ft
19	9' 41	-1' 52	6.2	+1.0	-452 ft
20	10' 25	-1' 08	5.8	+0.6	-50 ft
21	9' 36	-1' 57	6.2	+1.0	-36 ft
end	15' 47	+4' 14	3.8	-1.4	+180 ft
Versus average of 11' 33 min/mile: Slower Faster

Menlo Track 02/19

19 February, 2010 16:09

4 Yassos, cut it short to keep legs okay for tomorrow (hopefully)

Activity

Route:	--	Elev. Avg:	62 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	02/19/10	Up/Downhill:	[+26/-26]
Time:	12:04 PM	Difficulty:	1.8 / 5.0

Performance

Distance:	5.31 miles
Time:	0:46:32
Speed:	6.8 mph
Pace:	8' 46 /mi
Calories:	657

Notes

1:34, 1:35 - 3:09
1:35, 1:37 - 3:12
1:37, 1:37 - 3:14
1:37, 1:35 - 3:12

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 33	+1' 47	5.7	-1.2	0 ft
2	8' 03	-0' 43	7.5	+0.6	-3 ft
3	7' 21	-1' 25	8.2	+1.3	0 ft
4	7' 16	-1' 30	8.2	+1.4	0 ft
5	10' 25	+1' 39	5.8	-1.1	0 ft
end	9' 43	+0' 57	6.2	-0.7	+3 ft
Versus average of 8' 46 min/mile: Slower Faster

Edgewood EFI 02/18

18 February, 2010 10:25

good pace, with ron, gary, mike t, and jeff.

Activity

Route:	--	Elev. Avg:	592 ft
Location:	San Carlos, CA	Elev. Gain:	+0 ft
Date:	02/18/10	Up/Downhill:	[+1587/-1587]
Time:	06:34 AM	Difficulty:	3.9 / 5.0

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

Performance

Distance:	9.16 miles
Time:	1:24:26
Speed:	6.5 mph
Pace:	9' 13 /mi
Calories:	1153

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 15	+1' 02	5.8	-0.7	+220 ft
2	9' 21	+0' 08	6.4	-0.1	-108 ft
3	9' 22	+0' 09	6.4	-0.1	-201 ft
4	10' 30	+1' 17	5.7	-0.8	+253 ft
5	10' 05	+0' 52	6.0	-0.6	+240 ft
6	8' 33	-0' 40	7.0	+0.5	-115 ft
7	8' 43	-0' 30	6.9	+0.4	-101 ft
8	8' 31	-0' 42	7.0	+0.5	-23 ft
9	8' 08	-1' 05	7.4	+0.9	-158 ft
end	8' 20	-0' 53	7.2	+0.7	-6 ft
Versus average of 9' 13 min/mile: Slower Faster

Firehouse 02/17

17 February, 2010 18:09

woot, with Dave and Ed.

Activity

Route:	--	Elev. Avg:	65 ft
Location:	Menlo Park, CA	Elev. Gain:	-3 ft
Date:	02/17/10	Up/Downhill:	[+111/-114]
Time:	12:17 PM	Difficulty:	1.9 / 5.0

Performance

Distance:	5.98 miles
Time:	0:54:28
Speed:	6.6 mph
Pace:	9' 06 /mi
Calories:	744

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 28	+0' 22	6.3	-0.3	0 ft
2	9' 31	+0' 25	6.3	-0.3	-9 ft
3	8' 51	-0' 15	6.8	+0.2	-3 ft
4	8' 48	-0' 18	6.8	+0.2	+16 ft
5	9' 07	+0' 01	6.6	-0.0	-7 ft
end	8' 47	-0' 19	6.8	+0.2	0 ft
Versus average of 9' 06 min/mile: Slower Faster

Woodside Maze 02/16

16 February, 2010 13:15

nice morn!

Activity

Route:	--	Elev. Avg:	567 ft
Location:	San Carlos, CA	Elev. Gain:	-3 ft
Date:	02/16/10	Up/Downhill:	[+879/-882]
Time:	06:42 AM	Difficulty:	3.2 / 5.0

Weather:	Clear
	57 F temp; 77% humidity
	57 F heat index; winds NW 7

Performance

Distance:	6.03 miles
Time:	0:55:42
Speed:	6.5 mph
Pace:	9' 14 /mi
Calories:	751

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 12	-0' 02	6.5	+0.0	-266 ft
2	7' 53	-1' 21	7.6	+1.1	-109 ft
3	8' 15	-0' 59	7.3	+0.8	+30 ft
4	8' 13	-1' 01	7.3	+0.8	+32 ft
5	10' 07	+0' 53	5.9	-0.6	+213 ft
6	11' 39	+2' 25	5.2	-1.3	+62 ft
end	11' 06	+1' 52	5.4	-1.1	+32 ft
Versus average of 9' 14 min/mile: Slower Faster

Canada 02/14

14 February, 2010 13:13

this was a real struggle.

Activity

Route:	--	Elev. Avg:	444 ft
Location:	San Carlos, CA	Elev. Gain:	-26 ft
Date:	02/14/10	Up/Downhill:	[+1358/-1384]
Time:	07:54 AM	Difficulty:	3.9 / 5.0

Weather:	Fog
	48 F temp; 100% humidity
	48 F heat index; winds Calm

Performance

Distance:	16.05 miles
Time:	2:25:19
Speed:	6.6 mph
Pace:	9' 03 /mi
Calories:	1995

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 05	+0' 02	6.6	-0.0	-253 ft
2	7' 38	-1' 25	7.8	+1.2	-98 ft
3	8' 11	-0' 52	7.3	+0.7	+46 ft
4	7' 58	-1' 05	7.5	+0.9	+46 ft
5	7' 31	-1' 32	8.0	+1.3	-95 ft
6	7' 57	-1' 06	7.5	+0.9	-96 ft
7	8' 53	-0' 10	6.8	+0.1	-6 ft
8	9' 54	+0' 51	6.1	-0.6	-26 ft
9	9' 09	+0' 06	6.5	-0.1	+26 ft
10	9' 12	+0' 09	6.5	-0.1	+14 ft
11	8' 55	-0' 08	6.7	+0.1	-39 ft
12	10' 04	+1' 01	6.0	-0.7	+29 ft
13	9' 04	+0' 01	6.6	-0.0	+6 ft
14	10' 00	+0' 57	6.0	-0.6	+95 ft
15	9' 01	-0' 02	6.7	+0.0	+91 ft
16	12' 10	+3' 07	4.9	-1.7	+180 ft
end	10' 40	+1' 37	5.6	-1.0	+52 ft
Versus average of 9' 03 min/mile: Slower Faster

Menlo Track 02/12

12 February, 2010 15:53

yassooo 800s with Emma and Laura, until I bailed like a big wimp.

Activity

Route:	--	Elev. Avg:	62 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	02/12/10	Up/Downhill:	[+26/-26]
Time:	12:15 PM	Difficulty:	2.0 / 5.0

Performance

Distance:	7.11 miles
Time:	1:05:15
Speed:	6.5 mph
Pace:	9' 11 /mi
Calories:	871

Notes

1:35,1:36 = 3:11
1:36,1:37 = 3:13
1:36,1:37 = 3:13
1:38,1:41 = 3:19
1:40,1:42 = 3:22
1:44,1:45 = 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' 06	-0' 05	6.6	+0.1	0 ft
2	8' 59	-0' 12	6.7	+0.1	-3 ft
3	7' 43	-1' 28	7.8	+1.2	0 ft
4	7' 56	-1' 15	7.5	+1.0	0 ft
5	10' 56	+1' 45	5.5	-1.1	0 ft
6	10' 33	+1' 22	5.7	-0.9	+3 ft
7	9' 11	+0' 00	6.5	-0.0	0 ft
end	8' 42	-0' 29	6.9	+0.4	0 ft
Versus average of 9' 11 min/mile: Slower Faster

Edgewood EFI 02/11

11 February, 2010 11:47

Forgot to turn on the watch at the start so missed ~2.85 miles. Nice run with Ron, Mike, and Gary. Quads still burning a bit!

Activity

Route:	--	Elev. Avg:	617 ft
Location:	San Carlos, CA	Elev. Gain:	+0 ft
Date:	02/11/10	Up/Downhill:	[+1181/-1181]
Time:	06:34 AM	Difficulty:	3.5 / 5.0

Weather:	Partly Cloudy
	41 F temp; 92% humidity
	41 F heat index; winds S 5

Performance

Distance:	6.32 miles
Time:	0:58:39
Speed:	6.5 mph
Pace:	9' 17 /mi
Calories:	800

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	11' 04	+1' 47	5.4	-1.0	+374 ft
2	10' 11	+0' 54	5.9	-0.6	+220 ft
3	9' 11	-0' 06	6.5	+0.1	-53 ft
4	8' 13	-1' 04	7.3	+0.8	-204 ft
5	9' 09	-0' 08	6.5	+0.1	0 ft
6	8' 27	-0' 50	7.1	+0.6	-95 ft
end	8' 16	-1' 01	7.2	+0.8	-39 ft
Versus average of 9' 17 min/mile: Slower Faster

Greg's Maze 02/10

10 February, 2010 16:57

greg guided dave and me through his maze

Activity

Route:	--	Elev. Avg:	47 ft
Location:	Menlo Park, CA	Elev. Gain:	+3 ft
Date:	02/10/10	Up/Downhill:	[+65/-62]
Time:	12:16 PM	Difficulty:	1.8 / 5.0

Performance

Distance:	5.01 miles
Time:	0:45:41
Speed:	6.6 mph
Pace:	9' 07 /mi
Calories:	628

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' 43	6.1	-0.5	-19 ft
2	8' 30	-0' 37	7.0	+0.5	-6 ft
3	8' 26	-0' 41	7.1	+0.5	+6 ft
4	9' 59	+0' 52	6.0	-0.6	+10 ft
5	8' 47	-0' 20	6.8	+0.2	+13 ft
end	**	**	**	**	** ft
Versus average of 9' 07 min/mile: Slower Faster
** Insufficient data to calculate this split

Lower Creek 02/09

09 February, 2010 16:15

still struggling to loosen up

Activity

Route:	--	Elev. Avg:	55 ft
Location:	Menlo Park, CA	Elev. Gain:	-3 ft
Date:	02/09/10	Up/Downhill:	[+62/-65]
Time:	12:18 PM	Difficulty:	1.8 / 5.0

Performance

Distance:	5.10 miles
Time:	0:50:08
Speed:	6.1 mph
Pace:	9' 50 /mi
Calories:	638

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 30	+0' 40	5.7	-0.4	+7 ft
2	9' 23	-0' 27	6.4	+0.3	-22 ft
3	9' 57	+0' 07	6.0	-0.1	-10 ft
4	10' 37	+0' 47	5.7	-0.5	+9 ft
5	8' 44	-1' 06	6.9	+0.8	+10 ft
end	8' 30	-1' 20	7.0	+0.9	+3 ft
Versus average of 9' 50 min/mile: Slower Faster