rundogmo

Phlegger 11/20

16093

This loop has much less climb than the Windy Hill Spring Ridge loop, but I think it's harder - narrow, single track, root-ridden, technical roly-poly trails, with no break for 6.5 miles! Dandy fine.

Activity

Route:	--	Elev. Avg:	759 ft
Location:	San Carlos, CA	Elev. Gain:	+43 ft
Date:	11/20/08	Up/Downhill:	[+1233/-1190]
Time:	06:47 AM	Difficulty:	3.6 / 5.0

Weather:	Mostly Cloudy
	55 F temp; 83% humidity
	55 F heat index; winds S 5

Performance

Distance:	6.73 miles
Time:	1:18:07
Speed:	5.2 mph
Pace:	11' 36 /mi
Calories:	839

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	11' 09	-0' 27	5.4	+0.2	-108 ft
2	11' 06	-0' 30	5.4	+0.2	+101 ft
3	13' 36	+2' 00	4.4	-0.8	+411 ft
4	10' 26	-1' 10	5.8	+0.6	-420 ft
5	10' 30	-1' 06	5.7	+0.5	-30 ft
6	10' 00	-1' 36	6.0	+0.8	-75 ft
end	12' 10	+0' 34	4.9	-0.2	+164 ft
Versus average of 11' 36 min/mile: Slower Faster

Firehouse 11/19

16093

Lisa day, happy day

Activity

Route:	--	Elev. Avg:	65 ft
Location:	Menlo Park, CA	Elev. Gain:	+4 ft
Date:	11/19/08	Up/Downhill:	[+108/-104]
Time:	12:15 PM	Difficulty:	2.0 / 5.0

Weather:	Fog/Mist
	59 F temp; 72% humidity
	59 F heat index; winds NW 12

Performance

Distance:	6.03 miles
Time:	0:56:17
Speed:	6.4 mph
Pace:	9' 20 /mi
Calories:	755

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 08	+0' 48	5.9	-0.5	+7 ft
2	9' 43	+0' 23	6.2	-0.3	-13 ft
3	9' 06	-0' 14	6.6	+0.2	-7 ft
4	9' 08	-0' 12	6.6	+0.1	+20 ft
5	8' 59	-0' 21	6.7	+0.2	-3 ft
6	8' 54	-0' 26	6.7	+0.3	-4 ft
end	8' 20	-1' 00	7.2	+0.8	+3 ft
Versus average of 9' 20 min/mile: Slower Faster

Lower Creek 11/18

16093

Nice day with Ed, Dave, + Special Guest John.

Activity

Route:	--	Elev. Avg:	52 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	11/18/08	Up/Downhill:	[+137/-137]
Time:	12:16 PM	Difficulty:	1.8 / 5.0

Weather:	Clear
	64 F temp; 69% humidity
	64 F heat index; winds N 7

Performance

Distance:	5.09 miles
Time:	0:47:00
Speed:	6.5 mph
Pace:	9' 14 /mi
Calories:	637

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 23	+0' 09	6.4	-0.1	0 ft
2	8' 48	-0' 26	6.8	+0.3	-13 ft
3	9' 22	+0' 08	6.4	-0.1	-7 ft
4	9' 54	+0' 40	6.1	-0.4	+10 ft
5	8' 45	-0' 29	6.8	+0.4	+9 ft
end	9' 10	-0' 04	6.5	+0.0	0 ft
Versus average of 9' 14 min/mile: Slower Faster

Maze 11/17

16093

Just me and David and his new dryer on this run.

Activity

Route:	--	Elev. Avg:	46 ft
Location:	Menlo Park, CA	Elev. Gain:	+4 ft
Date:	11/17/08	Up/Downhill:	[+49/-45]
Time:	12:20 PM	Difficulty:	1.8 / 5.0

Weather:	Clear
	64 F temp; 60% humidity
	64 F heat index; winds Calm

Performance

Distance:	5.01 miles
Time:	0:42:33
Speed:	7.1 mph
Pace:	8' 30 /mi
Calories:	634

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' 20	6.8	-0.3	-7 ft
2	8' 22	-0' 08	7.2	+0.1	-19 ft
3	8' 13	-0' 17	7.3	+0.2	-9 ft
4	8' 28	-0' 02	7.1	+0.0	+22 ft
5	8' 27	-0' 03	7.1	+0.0	+16 ft
end	**	**	**	**	** ft
Versus average of 8' 30 min/mile: Slower Faster
** Insufficient data to calculate this split

Home Run 10k 11/16

16093

Slowest 10k performance yet! A pretty shoddily organized event made for a long morning.

Activity

Route:	--	Elev. Avg:	99 ft
Location:	Stanford, CA	Elev. Gain:	+3 ft
Date:	11/16/08	Up/Downhill:	[+229/-226]
Time:	09:15 AM	Difficulty:	2.3 / 5.0

Weather:	Clear
	64 F temp; 60% humidity
	64 F heat index; winds Calm

Performance

Distance:	6.29 miles
Time:	0:43:03
Speed:	8.8 mph
Pace:	6' 51 /mi
Calories:	791

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	6' 50	-0' 01	8.8	+0.0	+3 ft
2	6' 51	+0' 00	8.8	-0.0	+42 ft
3	7' 07	+0' 16	8.4	-0.3	+52 ft
4	6' 43	-0' 08	8.9	+0.2	-33 ft
5	6' 40	-0' 11	9.0	+0.2	-49 ft
6	6' 48	-0' 03	8.8	+0.1	-10 ft
end	6' 40	-0' 11	9.0	+0.2	-3 ft
Versus average of 6' 51 min/mile: Slower Faster

Windy Hill 11/15

16093

Activity

Route:	--	Elev. Avg:	1188 ft
Location:	Portola Valley, CA	Elev. Gain:	-7 ft
Date:	11/15/08	Up/Downhill:	[+2460/-2467]
Time:	07:02 AM	Difficulty:	4.0 / 5.0

Weather:	Clear
	64 F temp; 60% humidity
	64 F heat index; winds Calm

Performance

Distance:	9.37 miles
Time:	1:50:58
Speed:	5.1 mph
Pace:	11' 51 /mi
Calories:	1136

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	11' 10	-0' 41	5.4	+0.3	+164 ft
2	14' 27	+2' 36	4.2	-0.9	+416 ft
3	12' 20	+0' 29	4.9	-0.2	+377 ft
4	16' 00	+4' 09	3.8	-1.3	+171 ft
5	11' 12	-0' 39	5.3	+0.3	+122 ft
6	13' 47	+1' 56	4.3	-0.7	-309 ft
7	8' 29	-3' 22	7.1	+2.0	-384 ft
8	9' 20	-2' 31	6.4	+1.4	-420 ft
9	10' 15	-1' 36	5.8	+0.8	-108 ft
end	9' 11	-2' 40	6.5	+1.5	-36 ft
Versus average of 11' 51 min/mile: Slower Faster

Windy Hill 11/14

16093

beautiful day on the hill

Activity

Route:	--	Elev. Avg:	1211 ft
Location:	Portola Valley, CA	Elev. Gain:	+3 ft
Date:	11/14/08	Up/Downhill:	[+1722/-1719]
Time:	06:47 AM	Difficulty:	3.9 / 5.0

Weather:	Clear
	57 F temp; 35% humidity
	57 F heat index; winds Calm

Performance

Distance:	7.16 miles
Time:	1:17:18
Speed:	5.6 mph
Pace:	10' 48 /mi
Calories:	851

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 59	-0' 49	6.0	+0.5	+131 ft
2	13' 00	+2' 12	4.6	-0.9	+449 ft
3	13' 45	+2' 57	4.4	-1.2	+407 ft
4	12' 00	+1' 12	5.0	-0.6	+252 ft
5	11' 25	+0' 37	5.2	-0.3	-177 ft
6	8' 11	-2' 37	7.3	+1.8	-600 ft
7	7' 51	-2' 57	7.6	+2.1	-420 ft
end	7' 08	-3' 40	8.4	+2.8	-39 ft
Versus average of 10' 48 min/mile: Slower Faster

Lower Creek 11/11

16093

Activity

Route:	--	Elev. Avg:	53 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	11/11/08	Up/Downhill:	[+131/-131]
Time:	12:18 PM	Difficulty:	1.8 / 5.0

Weather:	Mostly Cloudy
	63 F temp; 67% humidity
	63 F heat index; winds N 9

Performance

Distance:	5.09 miles
Time:	0:42:51
Speed:	7.1 mph
Pace:	8' 25 /mi
Calories:	643

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' 47	6.5	-0.6	0 ft
2	8' 08	-0' 17	7.4	+0.2	-16 ft
3	8' 37	+0' 12	7.0	-0.2	-3 ft
4	8' 23	-0' 02	7.2	+0.0	+10 ft
5	7' 44	-0' 41	7.8	+0.6	+9 ft
end	8' 45	+0' 20	6.8	-0.3	0 ft
Versus average of 8' 25 min/mile: Slower Faster

Maze 11/10

16093

Activity

Route:	Maze	Elev. Avg:	46 ft
Location:	Menlo Park, CA	Elev. Gain:	+3 ft
Date:	11/10/08	Up/Downhill:	[+52/-49]
Time:	12:15 PM	Difficulty:	1.8 / 5.0

Weather:	Partly Cloudy
	61 F temp; 67% humidity
	61 F heat index; winds N 9

Performance

Distance:	5.04 miles
Time:	0:40:44
Speed:	7.4 mph
Pace:	8' 04 /mi
Calories:	567

Map

Menlo Park, California

Elevation (ft)

Canada-Ralston 11/09

16093

Activity

Route:	--	Elev. Avg:	410 ft
Location:	San Carlos, CA	Elev. Gain:	-16 ft
Date:	11/09/08	Up/Downhill:	[+2014/-2030]
Time:	09:03 AM	Difficulty:	4.4 / 5.0

Weather:	Partly Cloudy
	59 F temp; 66% humidity
	59 F heat index; winds NW 15

Performance

Distance:	20.66 miles
Time:	1:56:51
Speed:	10.6 mph
Pace:	5' 40 /mi
Calories:	1100

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	3' 45	-1' 54	16.0	+5.4	-262 ft
2	5' 28	-0' 11	11.0	+0.4	+95 ft
3	4' 14	-1' 25	14.2	+3.6	-91 ft
4	4' 17	-1' 22	14.0	+3.4	-78 ft
5	4' 34	-1' 05	13.1	+2.5	-72 ft
6	5' 38	-0' 01	10.7	+0.1	+20 ft
7	5' 49	+0' 09	10.3	-0.3	-50 ft
8	9' 10	+3' 30	6.5	-4.1	+10 ft
9	6' 21	+0' 41	9.4	-1.2	+109 ft
10	6' 15	+0' 35	9.6	-1.0	-246 ft
11	7' 26	+1' 46	8.1	-2.5	+55 ft
12	5' 30	-0' 09	10.9	+0.3	+111 ft
13	8' 27	+2' 47	7.1	-3.5	+30 ft
14	7' 39	+1' 59	7.8	-2.8	-13 ft
15	3' 33	-2' 06	16.9	+6.3	+29 ft
16	3' 15	-2' 24	18.4	+7.8	-56 ft
17	4' 21	-1' 18	13.8	+3.2	+69 ft
18	5' 21	-0' 18	11.2	+0.6	+125 ft
19	4' 48	-0' 51	12.5	+1.9	+4 ft
20	4' 58	-0' 41	12.1	+1.5	+7 ft
end	8' 54	+3' 14	6.7	-3.9	+190 ft
Versus average of 10.6 mph: Slower Faster