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«	September 2007					»
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recently...

• Phlegger 11/20
• Firehouse 11/19
• Lower Creek 11/18
• Maze 11/17
• Home Run 10k 11/16
• Windy Hill 11/15
• Windy Hill 11/14
• Lower Creek 11/11
• Maze 11/10
• Canada-Ralston 11/09

Dish 09/29

29 September, 2007 16:04

Activity Route: -- Elev. Avg: 166 ft Location: Menlo Park, CA Elev. Gain: +0 ft Date: 09/29/07 Up/Downhill: [+754/-754] Time: 11:53 AM Difficulty: 3.2 / 5.0   Weather: Clear   70F temp; 32% humidity   70F heat index; winds N 7 Performance Distance: 10.31 miles Time: 1:47:29 Speed: 5.8 mph Pace: 10' 26 /mi Calories: 1931 Map   Elevation (ft.)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 49 -1' 37 6.8 +1.0 +10 ft 2 9' 12 -1' 14 6.5 +0.8 -3 ft 3 10' 06 -0' 20 5.9 +0.2 +89 ft 4 9' 52 -0' 34 6.1 +0.3 +115 ft 5 12' 55 +2' 29 4.6 -1.1 +184 ft 6 10' 54 +0' 28 5.5 -0.3 -124 ft 7 10' 18 -0' 08 5.8 +0.1 -262 ft 8 10' 08 -0' 18 5.9 +0.2 -3 ft 9 10' 25 -0' 01 5.8 +0.0 +3 ft 10 11' 44 +1' 18 5.1 -0.6 -3 ft end 9' 40 -0' 46 6.2 +0.4 -3 ft Versus average of 10' 26 min/mi:     Slower     Faster

Menlo College Track 09/28

28 September, 2007 17:16

Track workout. Hoping to get under a 6 min mile, but failed. I blame softball yesterday, or my new trail shoes (incredibly hot! - I mean, attractive) that I wore for the first time today, or Ed, since he was there. Activity Route: -- Elev. Avg: 63 ft Location: Menlo Park, CA Elev. Gain: +0 ft Date: 09/28/07 Up/Downhill: [+16/-16] Time: 01:54 PM Difficulty: 1.9 / 5.0   Weather: Overcast   68F temp; 56% humidity   68F heat index; winds SW 12 Performance Distance: 5.22 miles Time: 0:45:35 Speed: 6.9 mph Pace: 8' 44 /mi Calories: 888 Notes Mile 1 - 1:27, 1:32, 1:32, 1:30 - 6:01 mile Mile 2 - 1:35, 1:38, 1:35, 1:34 - 6:22 mile Map   Elevation (ft.)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 11 +0' 27 6.5 -0.3 0 ft 2 7' 56 -0' 48 7.5 +0.7 -3 ft 3 8' 52 +0' 08 6.8 -0.1 0 ft 4 8' 34 -0' 10 7.0 +0.1 0 ft 5 9' 16 +0' 32 6.5 -0.4 +3 ft end 8' 20 -0' 24 7.2 +0.3 0 ft Versus average of 8' 44 min/mi:     Slower     Faster

Windy Hill 09/27

27 September, 2007 11:43

Gotta love that harvest moon... Activity Route: -- Elev. Avg: 1207 ft Location: Portola Valley, CA Elev. Gain: +0 ft Date: 09/27/07 Up/Downhill: [+1725/-1725] Time: 06:49 AM Difficulty: 3.9 / 5.0   Weather: A Few Clouds   52F temp; 79% humidity   52F heat index; winds Calm Performance Distance: 7.27 miles Time: 1:16:19 Speed: 5.7 mph Pace: 10' 30 /mi Calories: 1662 Map   Elevation (ft.)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 44 +0' 14 5.6 -0.1 +154 ft 2 12' 39 +2' 09 4.7 -1.0 +429 ft 3 12' 01 +1' 31 5.0 -0.7 +355 ft 4 11' 01 +0' 31 5.4 -0.3 +337 ft 5 10' 36 +0' 06 5.7 -0.1 -98 ft 6 7' 58 -2' 32 7.5 +1.8 -607 ft 7 8' 36 -1' 54 7.0 +1.3 -466 ft end 8' 04 -2' 26 7.4 +1.7 -104 ft Versus average of 10' 30 min/mi:     Slower     Faster

Upper Creek 09/25

25 September, 2007 15:55

Ed, Lisa, and I went slowly up the creek. Activity Route: -- Elev. Avg: 79 ft Location: Menlo Park, CA Elev. Gain: +0 ft Date: 09/25/07 Up/Downhill: [+239/-239] Time: 12:14 PM Difficulty: 2.7 / 5.0   Weather: Clear   77F temp; 38% humidity   77F heat index; winds N 8 Performance Distance: 6.16 miles Time: 0:57:41 Speed: 6.4 mph Pace: 9' 22 /mi Calories: 1172 Map   Elevation (ft.)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 21 +0' 59 5.8 -0.6 +10 ft 2 8' 33 -0' 49 7.0 +0.6 +3 ft 3 8' 58 -0' 24 6.7 +0.3 +23 ft 4 9' 15 -0' 07 6.5 +0.1 -13 ft 5 8' 45 -0' 37 6.8 +0.4 -19 ft 6 10' 20 +0' 58 5.8 -0.6 -6 ft end 8' 08 -1' 14 7.4 +1.0 +3 ft Versus average of 9' 22 min/mi:     Slower     Faster

Maze 09/24

24 September, 2007 16:04

Activity Route: -- Elev. Avg: 46 ft Location: Menlo Park, CA Elev. Gain: +0 ft Date: 09/24/07 Up/Downhill: [+45/-45] Time: 12:17 PM Difficulty: 2.1 / 5.0   Weather: Clear   75F temp; 41% humidity   76F heat index; winds NW 5 Performance Distance: 5.03 miles Time: 0:42:24 Speed: 7.1 mph Pace: 8' 26 /mi Calories: 901 Map   Elevation (ft.)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 40 +0' 14 6.9 -0.2 -10 ft 2 8' 18 -0' 08 7.2 +0.1 -19 ft 3 8' 17 -0' 09 7.2 +0.1 -9 ft 4 8' 15 -0' 11 7.3 +0.1 +22 ft 5 8' 27 +0' 01 7.1 -0.0 +16 ft end 8' 20 -0' 06 7.2 +0.1 0 ft Versus average of 8' 26 min/mi:     Slower     Faster

Rio del Lago 09/22

23 September, 2007 15:45

Pacing Craig for ~25 miles (plus bonus miles!) through his Rio del Lago 100 mile race. Beautiful trail and some fun night running. Great job Craig! Craig is amazing. Activity Route: -- Elev. Avg: 602 ft Location: Auburn, CA Elev. Gain: -962 ft Date: 09/22/07 Up/Downhill: [+2650/-3612] Time: 03:27 PM Difficulty: 4.4 / 5.0   Weather: Mostly Cloudy   54F temp; 92% humidity   54F heat index; winds Calm Performance Distance: 26.12 miles Time: 6:56:38 Speed: 3.8 mph Pace: 15' 57 /mi Calories: 4698 Map   Elevation (ft.)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 54 -5' 03 5.5 +1.7 -30 ft 2 16' 54 +0' 57 3.5 -0.2 -10 ft 3 12' 54 -3' 03 4.7 +0.9 +7 ft 4 14' 38 -1' 19 4.1 +0.3 -741 ft 5 13' 43 -2' 14 4.4 +0.6 -72 ft 6 15' 06 -0' 51 4.0 +0.2 +53 ft 7 13' 25 -2' 32 4.5 +0.7 -59 ft 8 14' 35 -1' 22 4.1 +0.3 +3 ft 9 14' 51 -1' 06 4.0 +0.3 -10 ft 10 15' 37 -0' 20 3.8 +0.1 +45 ft 11 20' 08 +4' 11 3.0 -0.8 -39 ft 12 15' 57 +0' 00 3.8 -0.0 +62 ft 13 20' 28 +4' 31 2.9 -0.8 -72 ft 14 14' 46 -1' 11 4.1 +0.3 +89 ft 15 16' 48 +0' 51 3.6 -0.2 -39 ft 16 20' 20 +4' 23 3.0 -0.8 -39 ft 17 19' 28 +3' 31 3.1 -0.7 +33 ft 18 16' 00 +0' 03 3.8 -0.0 +23 ft 19 19' 17 +3' 20 3.1 -0.7 -65 ft 20 15' 37 -0' 20 3.8 +0.1 +6 ft 21 13' 57 -2' 00 4.3 +0.5 +30 ft 22 12' 14 -3' 43 4.9 +1.1 -36 ft 23 20' 08 +4' 11 3.0 -0.8 +10 ft 24 16' 00 +0' 03 3.8 -0.0 +3 ft 25 14' 15 -1' 42 4.2 +0.4 -27 ft 26 13' 51 -2' 06 4.3 +0.6 -76 ft end 26' 47 +10' 50 2.2 -1.5 -9 ft Versus average of 15' 57 min/mi:     Slower     Faster

Windy Hill 09/20

20 September, 2007 10:56

Activity Route: -- Elev. Avg: 1205 ft Location: Portola Valley, CA Elev. Gain: +7 ft Date: 09/20/07 Up/Downhill: [+1742/-1735] Time: 06:46 AM Difficulty: 3.9 / 5.0   Weather: Partly Cloudy   54F temp; 74% humidity   54F heat index; winds SW 6 Performance Distance: 7.35 miles Time: 1:18:28 Speed: 5.6 mph Pace: 10' 41 /mi Calories: 1715 Map   Elevation (ft.)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 30 -0' 11 5.7 +0.1 +148 ft 2 12' 52 +2' 11 4.7 -1.0 +410 ft 3 12' 16 +1' 35 4.9 -0.7 +417 ft 4 11' 40 +0' 59 5.1 -0.5 +302 ft 5 10' 37 -0' 04 5.7 +0.0 -52 ft 6 8' 40 -2' 01 6.9 +1.3 -626 ft 7 8' 32 -2' 09 7.0 +1.4 -469 ft end 8' 45 -1' 56 6.8 +1.2 -122 ft Versus average of 10' 41 min/mi:     Slower     Faster

Maze 09/17

17 September, 2007 16:51

Activity Route: -- Elev. Avg: 47 ft Location: Menlo Park, CA Elev. Gain: +0 ft Date: 09/17/07 Up/Downhill: [+45/-45] Time: 12:16 PM Difficulty: 1.9 / 5.0   Weather: A Few Clouds   70F temp; 63% humidity   70F heat index; winds NW 12 Performance Distance: 5.02 miles Time: 0:41:18 Speed: 7.3 mph Pace: 8' 14 /mi Calories: 1128 Map   Elevation (ft.)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 57 +0' 43 6.7 -0.6 -10 ft 2 7' 56 -0' 18 7.6 +0.3 -19 ft 3 7' 46 -0' 28 7.7 +0.4 -9 ft 4 8' 04 -0' 10 7.4 +0.1 +22 ft 5 8' 19 +0' 05 7.2 -0.1 +16 ft end ** ** ** ** ** ft Versus average of 8' 14 min/mi:     Slower     Faster ** Insufficient data to calculate this split

Big Basin 09/15

15 September, 2007 14:30

Just don't ask... Activity Route: -- Elev. Avg: 855 ft Location: Loma Mar, CA Elev. Gain: -4 ft Date: 09/15/07 Up/Downhill: [+2824/-2828] Time: 08:13 AM Difficulty: 4.0 / 5.0   Weather: Partly Cloudy   66F temp; 65% humidity   66F heat index; winds E 3 Performance Distance: 9.76 miles Time: 1:59:34 Speed: 4.9 mph Pace: 12' 15 /mi Calories: 3860 Map   Elevation (ft.)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 11' 33 -0' 42 5.2 +0.3 +315 ft 2 9' 41 -2' 34 6.2 +1.3 -414 ft 3 8' 40 -3' 35 6.9 +2.0 -420 ft 4 10' 39 -1' 36 5.6 +0.7 -122 ft 5 13' 36 +1' 21 4.4 -0.5 +315 ft 6 12' 30 +0' 15 4.8 -0.1 +79 ft 7 11' 20 -0' 55 5.3 +0.4 -82 ft 8 12' 37 +0' 22 4.8 -0.1 +148 ft 9 12' 23 +0' 08 4.8 -0.1 +273 ft 10 12' 41 +0' 26 4.7 -0.2 -13 ft end 9' 10 -3' 05 6.5 +1.6 -82 ft Versus average of 12' 15 min/mi:     Slower     Faster

Windy Hill 09/14

14 September, 2007 10:25

Activity Route: -- Elev. Avg: 1217 ft Location: Portola Valley, CA Elev. Gain: +3 ft Date: 09/14/07 Up/Downhill: [+1761/-1758] Time: 06:17 AM Difficulty: 3.9 / 5.0   Weather: Partly Cloudy   59F temp; 86% humidity   59F heat index; winds Vrbl 3 Performance Distance: 7.35 miles Time: 1:19:57 Speed: 5.5 mph Pace: 10' 53 /mi Calories: 1647 Map   Elevation (ft.)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 11' 00 +0' 07 5.5 -0.1 +144 ft 2 12' 47 +1' 54 4.7 -0.8 +429 ft 3 11' 55 +1' 02 5.0 -0.5 +285 ft 4 12' 50 +1' 57 4.7 -0.8 +427 ft 5 10' 32 -0' 21 5.7 +0.2 -36 ft 6 8' 41 -2' 12 6.9 +1.4 -601 ft 7 8' 30 -2' 23 7.0 +1.5 -521 ft end 8' 01 -2' 52 7.5 +2.0 -124 ft Versus average of 10' 53 min/mi:     Slower     Faster

Cornell North 09/10

10 September, 2007 17:42

Activity Route: -- Elev. Avg: 857 ft Location: Mc Lean, NY Elev. Gain: +0 ft Date: 09/10/07 Up/Downhill: [+524/-524] Time: 04:17 PM Difficulty: 2.8 / 5.0   Weather: A Few Clouds   69F temp; 68% humidity   69F heat index; winds W 8 Performance Distance: 4.83 miles Time: 0:40:42 Speed: 7.1 mph Pace: 8' 26 /mi Calories: 891 Map   Elevation (ft.)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 24 -0' 02 7.1 +0.0 -99 ft 2 9' 02 +0' 36 6.6 -0.5 +128 ft 3 8' 12 -0' 14 7.3 +0.2 -63 ft 4 8' 05 -0' 21 7.4 +0.3 -164 ft end 8' 20 -0' 06 7.2 +0.1 +196 ft Versus average of 8' 26 min/mi:     Slower     Faster

Stevens Creek 50k 09/08

08 September, 2007 21:09

First ULTRA!! Thanks to all who helped get me through this (and for not letting me drop out). Activity Route: -- Elev. Avg: 2180 ft Location: Los Altos Hills, CA Elev. Gain: -4 ft Date: 09/08/07 Up/Downhill: [+6213/-6217] Time: 09:00 AM Difficulty: 4.8 / 5.0 Weather: Fair 72F temp; 59% humidity 72F heat index; winds N 13 Performance Distance: 31.30 miles Time: 5:43:32 Speed: 5.5 mph Pace: 10' 59 /mi Calories: 7127 Map Elevation (ft.) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 26 -1' 33 6.3 +0.9 -265 ft 2 10' 34 -0' 25 5.7 +0.2 +269 ft 3 8' 33 -2' 26 7.0 +1.5 -181 ft 4 8' 40 -2' 19 6.9 +1.4 -230 ft 5 8' 21 -2' 38 7.2 +1.7 -288 ft 6 11' 36 +0' 37 5.2 -0.3 +141 ft 7 11' 37 +0' 38 5.2 -0.3 +236 ft 8 12' 36 +1' 37 4.8 -0.7 +322 ft 9 12' 59 +2' 00 4.6 -0.8 +450 ft 10 9' 47 -1' 12 6.1 +0.7 -13 ft 11 10' 01 -0' 58 6.0 +0.5 +135 ft 12 11' 48 +0' 49 5.1 -0.4 -147 ft 13 9' 51 -1' 08 6.1 +0.6 -19 ft 14 10' 08 -0' 51 5.9 +0.5 -6 ft 15 9' 57 -1' 02 6.0 +0.6 +19 ft 16 10' 02 -0' 57 6.0 +0.5 -118 ft 17 10' 45 -0' 14 5.6 +0.1 -131 ft 18 10' 48 -0' 11 5.5 +0.1 -141 ft 19 10' 17 -0' 42 5.8 +0.4 -95 ft 20 13' 12 +2' 13 4.5 -0.9 +128 ft 21 12' 19 +1' 20 4.9 -0.6 +105 ft 22 12' 57 +1' 58 4.6 -0.8 +252 ft 23 9' 58 -1' 01 6.0 +0.6 -141 ft 24 10' 38 -0' 21 5.6 +0.2 -112 ft 25 10' 50 -0' 09 5.5 +0.1 -308 ft 26 13' 49 +2' 50 4.3 -1.1 +374 ft 27 10' 28 -0' 31 5.7 +0.3 -233 ft 28 13' 23 +2' 24 4.5 -1.0 +275 ft 29 12' 16 +1' 17 4.9 -0.6 +75 ft 30 11' 47 +0' 48 5.1 -0.4 -75 ft 31 9' 00 -1' 59 6.7 +1.2 -331 ft end 12' 10 +1' 11 4.9 -0.5 +53 ft Versus average of 10' 59 min/mi: Slower Faster

Egyptian Lite 09/06

06 September, 2007 16:16

Activity Route: -- Elev. Avg: 69 ft Location: Menlo Park, CA Elev. Gain: +0 ft Date: 09/06/07 Up/Downhill: [+36/-36] Time: 12:15 PM Difficulty: 2.1 / 5.0   Weather: Smoke   81F temp; 50% humidity   82F heat index; winds N 8 Performance Distance: 4.17 miles Time: 0:35:42 Speed: 7.0 mph Pace: 8' 34 /mi Calories: 828 Map   Elevation (ft.)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 08 +0' 34 6.6 -0.4 0 ft 2 8' 23 -0' 11 7.2 +0.1 +10 ft 3 7' 53 -0' 41 7.6 +0.6 +3 ft 4 9' 00 +0' 26 6.7 -0.3 -13 ft end 6' 52 -1' 42 8.7 +1.7 0 ft Versus average of 8' 34 min/mi:     Slower     Faster

Firehouse 09/05

05 September, 2007 19:19

Activity Route: -- Elev. Avg: 65 ft Location: Menlo Park, CA Elev. Gain: +0 ft Date: 09/05/07 Up/Downhill: [+91/-91] Time: 04:09 PM Difficulty: 2.5 / 5.0   Weather: Smoke   88F temp; 31% humidity   86F heat index; winds NW 12 Performance Distance: 6.03 miles Time: 0:49:09 Speed: 7.4 mph Pace: 8' 09 /mi Calories: 1329 Map   Elevation (ft.)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 40 +0' 31 6.9 -0.4 +6 ft 2 8' 04 -0' 05 7.4 +0.1 -13 ft 3 7' 41 -0' 28 7.8 +0.4 -7 ft 4 7' 44 -0' 25 7.8 +0.4 +20 ft 5 8' 28 +0' 19 7.1 -0.3 -6 ft 6 8' 07 -0' 02 7.4 +0.0 0 ft end 9' 26 +1' 17 6.3 -1.0 0 ft Versus average of 8' 09 min/mi:     Slower     Faster

Maze 09/04

04 September, 2007 16:20

Activity Route: -- Elev. Avg: 47 ft Location: Menlo Park, CA Elev. Gain: +0 ft Date: 09/04/07 Up/Downhill: [+45/-45] Time: 12:16 PM Difficulty: 2.2 / 5.0   Weather: A Few Clouds   77F temp; 46% humidity   78F heat index; winds NW 15 G 21 Performance Distance: 5.04 miles Time: 0:42:11 Speed: 7.2 mph Pace: 8' 22 /mi Calories: 989 Map   Elevation (ft.)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 50 +0' 28 6.8 -0.4 -10 ft 2 8' 27 +0' 05 7.1 -0.1 -19 ft 3 8' 11 -0' 11 7.3 +0.2 -9 ft 4 8' 13 -0' 09 7.3 +0.1 +22 ft 5 8' 05 -0' 17 7.4 +0.2 +16 ft end 8' 53 +0' 31 6.8 -0.4 0 ft Versus average of 8' 22 min/mi:     Slower     Faster

Windy Hill 09/02

02 September, 2007 14:05

Activity Route: -- Elev. Avg: 1271 ft Location: Portola Valley, CA Elev. Gain: +6 ft Date: 09/02/07 Up/Downhill: [+1820/-1814] Time: 09:05 AM Difficulty: 3.9 / 5.0   Weather: Clear   73F temp; 70% humidity   73F heat index; winds N 7 Performance Distance: 7.31 miles Time: 1:53:19 Speed: 3.9 mph Pace: 15' 30 /mi Calories: 2175 Map   Elevation (ft.)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 19 -5' 11 5.8 +1.9 +127 ft 2 13' 30 -2' 00 4.4 +0.6 +368 ft 3 15' 32 +0' 02 3.9 -0.0 +446 ft 4 15' 39 +0' 09 3.8 -0.0 +351 ft 5 29' 33 +14' 03 2.0 -1.8 +30 ft 6 10' 37 -4' 53 5.7 +1.8 -620 ft 7 12' 23 -3' 07 4.8 +1.0 -502 ft end 9' 52 -5' 38 6.1 +2.2 -194 ft Versus average of 15' 30 min/mi:     Slower     Faster

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