Activity

Route:
–
Elev. Avg:
339 ft

Location:
Campbell, CA
Elev. Gain:
+0 ft

Date:
11/29/08
Up/Downhill:
[+931/-931]

Time:
10:29 AM
Difficulty:
3.5 / 5.0

Performance

Distance:
13.17 miles

Time:
2:15:24

Speed:
5.8 mph

Pace:
10' 16 /mi

Calories:
1750

Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits

Mile
Pace (min/mile)
Speed (mph)
ElevationGain

actual
+/- avg
actual
+/- avg

1
8' 06
-2' 10
7.4
+1.6
-4 ft

2
7' 48
-2' 28
7.7
+1.8
+26 ft

3
9' 19
-0' 57
6.4
+0.6
+37 ft

4
8' 47
-1' 29
6.8
+1.0
+20 ft

5
9' 26
-0' 50
6.4
+0.5
+36 ft

6
10' 03
-0' 13
6.0
+0.1
+115 ft

7
13' 53
+3' 37
4.3
-1.5
+53 ft

8
8' 20
-1' 56
7.2
+1.3
-144 ft

9
10' 17
+0' 01
5.8
-0.0
-69 ft

10
10' 39
+0' 23
5.6
-0.2
-26 ft

11
11' 43
+1' 27
5.1
-0.7
-36 ft

12
12' 08
+1' 52
4.9
-0.9
-16 ft

13
13' [...]

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It’s incredible how fast the body is able to adapt to the workouts.  Cindy almost took me out the first time I did the 20 minute killer.  Then the next two times I started seeing progress without the incredible soreness of the first session.  Google docs makes tracking workouts results simple and it’s one of [...]

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ERG – 2000 yds
30 Pull-ups
30 Tricep Bench-Dips – with heavy weight on legs
30 Supine leg lift and Dumbell Carry-over – #50
30 Overhead Presses – #45
30 Kettle bell swings – #35
30 Shoulder raises (full ROM) – #10

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Mile warm-up
Going for time – as many rounds in 30 minutes:

50 Travelling Squat Jumps
40 Lunges
30 Burpees
1/4 mile run

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