Saturday, May 26, 2007

Saturday "long" run


Ran from Jack's to my place. Would've made it a longer run (10 miles), but I had to get to the airport. I was feeling a little sore, but still managed to keep up the speed so as not to be late!

Activity
Route:--Elev. Avg:199 ft
Location:Golden Gate Bridge, CAElev. Gain:+164 ft
Date:05/26/07Up/Downhill:[+508/-344]
Time:07:40 AMDifficulty:2.8 / 5.0
Performance

Distance:7.00 miles
Time:1:07:29
Speed:6.20 mph
Pace:9' 40 /mi
Calories:851
Map
Elevation (ft.)
Pace (min/mile)
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
19' 45+0' 046.2-0.1+19 ft
211' 57+2' 165.0-1.2+174 ft
310' 18+0' 375.8-0.4+138 ft
49' 01-0' 396.7+0.4-36 ft
59' 25-0' 156.4+0.2-76 ft
610' 14+0' 335.9-0.3+36 ft
710' 08+0' 275.9-0.3-85 ft
end7' 40-2' 007.8+1.6-6 ft
Versus average of 9' 40 min/mi

Posted from bimactive.com

Friday, May 25, 2007

Easy training run


Easy 4-miler. Not much to say about this one...tired from yesterday's super fast run, but feeling good!

Activity
Route:--Elev. Avg:240 ft
Location:San Francisco, CAElev. Gain:-26 ft
Date:05/25/07Up/Downhill:[+170/-196]
Time:06:08 PMDifficulty:1.7 / 5.0
Performance

Distance:4.00 miles
Time:0:36:05
Speed:6.70 mph
Pace:8' 57 /mi
Calories:500
Map
Elevation (ft.)
Pace (min/mile)

Posted from bimactive.com

Thursday, May 24, 2007

Thursday tempo run


I really have no idea where this run came from. I was supposed to do a 7-mile run with 20 minutes at marathon race pace, which for me is an 8 minute mile. Somehow I was doing a sub-7 pace (for a good half mile anyway), and feeling great! I was feeling so good that I couldn't even bring myself to slow down for the run back to the grocery store. I used the walk home from there as a cooldown instead. :) I guess the only thing that can mean is - I'M BACK!

I forgot to mention the fact that I also took a spin class this morning. So I REALLY don't know where this came from!

Activity
Route:--Elev. Avg:220 ft
Location:San Francisco, CAElev. Gain:+17 ft
Date:05/24/07Up/Downhill:[+400/-383]
Time:06:12 PMDifficulty:2.6 / 5.0
Performance

Distance:7.00 miles
Time:1:00:59
Speed:6.90 mph
Pace:8' 41 /mi
Calories:824
Map
Elevation (ft.)
Pace (min/mile)
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
19' 45+1' 036.2-0.8+59 ft
28' 40-0' 016.9+0.0-13 ft
37' 51-0' 507.6+0.7-42 ft
49' 11+0' 296.5-0.4-46 ft
510' 12+1' 305.9-1.0+105 ft
68' 38-0' 036.9+0.00 ft
78' 36-0' 057.0+0.1-43 ft
end********** ft
Versus average of 8' 41 min/mi
** Insufficient data to calculate this split

Posted from bimactive.com

Tuesday, May 22, 2007

Tuesday track

This was my first real track workout in quite some time. Did the regular Stowe Lake warmup, and then 4x400 (+200 recovery). Not much, but it's a start! I'm working my way back up there...

Felt great! Oh, and this was actually an 8-mile run...I accidentally hit the "stop" button instead of the "lap" button at the end of my first 400, so I missed 2 recoveries (400) and the 400 inbetween before I figured out what the problem was. Oops.

Activity
Route:--Elev. Avg:259 ft
Location:San Francisco, CAElev. Gain:-14 ft
Date:05/22/07Up/Downhill:[+360/-374]
Time:06:15 PMDifficulty:2.6 / 5.0
Performance
Distance:7.50 miles
Time:1:10:47
Speed:6.40 mph
Pace:9' 22 /mi
Calories:1437
Map
Elevation (ft.)
Pace (min/mile)

Posted from bimactive.com

Monday, May 21, 2007

Long run - 1st half (solo)


This first half felt great, even with the hill on Arguello!

Activity
Route:--Elev. Avg:201 ft
Location:San Francisco, CAElev. Gain:-190 ft
Date:05/21/07Up/Downhill:[+341/-531]
Time:06:34 PMDifficulty:2.6 / 5.0
Performance

Distance:7.16 miles
Time:1:06:40
Speed:6.40 mph
Pace:9' 22 /mi
Calories:1758
Map
Elevation (ft.)
Pace (min/mile)
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
18' 47-0' 356.8+0.4+56 ft
29' 34+0' 116.3-0.1-29 ft
39' 41+0' 186.2-0.2+82 ft
49' 16-0' 066.5+0.1+14 ft
58' 57-0' 256.7+0.3-72 ft
69' 34+0' 116.3-0.1-223 ft
79' 22-0' 006.4+0.0-13 ft
end8' 47-0' 356.8+0.4-3 ft
Versus average of 9' 22 min/mi

Posted from bimactive.com

Long run - 2nd half w/ Jack


This second half felt great too - I picked up Jack and we headed out toward the Golden Gate Bridge (where it was FREEZING!), and then we headed back to Chestnut for dinner. My legs were definitely feeling it, but it was a good run!

Activity
Route:--Elev. Avg:34 ft
Location:Golden Gate Bridge, CAElev. Gain:+17 ft
Date:05/21/07Up/Downhill:[+433/-416]
Time:07:47 PMDifficulty:2.7 / 5.0
Performance

Distance:7.02 miles
Time:1:22:21
Speed:5.10 mph
Pace:11' 45 /mi
Calories:1246
Map
Elevation (ft.)
Pace (min/mile)
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
110' 37-1' 085.7+0.5+3 ft
212' 19+0' 334.9-0.2+135 ft
312' 31+0' 454.8-0.3-131 ft
411' 06-0' 395.4+0.30 ft
511' 57+0' 115.0-0.1+122 ft
611' 30-0' 155.2+0.1-118 ft
712' 01+0' 155.0-0.1+6 ft
end9' 10-2' 356.5+1.40 ft
Versus average of 11' 45 min/mi

Posted from bimactive.com