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Heinselslug

«	October 2008	»
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Egyptian Light

30 October, 2008 15:53

The skies threatened, but we were not rained upon.

Activity

Route:	--	Elev. Avg:	69 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	10/30/08	Up/Downhill:	[+39/-39]
Time:	12:18 PM	Difficulty:	1.7 / 5.0

Weather:	Fog/Mist
	61 F temp; 80% humidity
	61 F heat index; winds E 8

Performance

Distance:	4.16 miles
Time:	0:37:32
Speed:	6.7 mph
Pace:	9' 01 /mi	Heart Rate:	128 bpm (Avg)
Calories:	453		149 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 07m	18%	0.91 mi
Zone 3	125 - 142	0h 22m	59%	2.67 mi
Zone 2	107 - 125	0h 05m	14%	0.52 mi
Zone 1	89 - 107	0h 02m	6%	0.18 mi
(none)	out of range	0h 01m	3%	0.05 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 27	+0' 26	6.3	-0.3	115	-3 ft
2	10' 04	+1' 03	6.0	-0.7	123	+13 ft
3	8' 09	-0' 52	7.3	+0.7	134	+3 ft
4	8' 13	-0' 48	7.3	+0.6	140	-13 ft
end	8' 15	-0' 46	7.3	+0.6	143	0 ft
Versus average of 9' 01 min/mile: Slower Faster

Windy Hill Thursday

30 October, 2008 12:08

Nice sunrise through the clouds. I also got to hear about Scott's recent trip to Turkey. Note to self: go there some day. The tame hawk at the end was interesting too!

Activity

Route:	--	Elev. Avg:	1213 ft
Location:	Portola Valley, CA	Elev. Gain:	+10 ft
Date:	10/30/08	Up/Downhill:	[+1791/-1781]
Time:	07:01 AM	Difficulty:	3.9 / 5.0

Weather:	Fog/Mist
	52 F temp; 92% humidity
	52 F heat index; winds Vrbl 5

Performance

Distance:	7.17 miles
Time:	1:21:41
Speed:	5.3 mph
Pace:	11' 24 /mi	Heart Rate:	133 bpm (Avg)
Calories:	718		154 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 29m	35%	2.04 mi
Zone 3	125 - 142	0h 33m	40%	2.94 mi
Zone 2	107 - 125	0h 24m	30%	2.60 mi
Zone 1	89 - 107	0h 01m	1%	0.06 mi
(none)	out of range	0h 00m	0%	0.02 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	10' 20	-1' 04	5.8	+0.5	128	+147 ft
2	14' 40	+3' 16	4.1	-1.2	141	+443 ft
3	14' 57	+3' 33	4.0	-1.3	139	+447 ft
4	12' 17	+0' 53	4.9	-0.4	138	+200 ft
5	11' 21	-0' 03	5.3	+0.0	127	-144 ft
6	8' 32	-2' 52	7.0	+1.8	121	-630 ft
7	8' 22	-3' 02	7.2	+1.9	124	-413 ft
end	8' 13	-3' 11	7.3	+2.0	126	-39 ft
Versus average of 11' 24 min/mile: Slower Faster

Upper Creek-Oasis

29 October, 2008 16:27

Ran the Upper Creek with Dave. We just had to drop by the Oasis to congratulate Mike, Mary, Anja, and the other "Champions of the World" softball team. Someone said it reminded them of a sit-com?

Activity

Route:	--	Elev. Avg:	79 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	10/29/08	Up/Downhill:	[+160/-160]
Time:	12:14 PM	Difficulty:	1.9 / 5.0

Weather:	Fog/Mist
	59 F temp; 83% humidity
	59 F heat index; winds NE 8

Performance

Distance:	5.93 miles
Time:	0:53:02
Speed:	6.7 mph
Pace:	8' 57 /mi	Heart Rate:	130 bpm (Avg)
Calories:	650		146 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 01m	2%	0.17 mi
Zone 3	125 - 142	0h 45m	84%	5.07 mi
Zone 2	107 - 125	0h 07m	13%	0.71 mi
Zone 1	89 - 107	0h 02m	3%	0.09 mi
(none)	out of range	0h 00m	0%	0.04 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	10' 12	+1' 15	5.9	-0.8	119	+10 ft
2	8' 40	-0' 17	6.9	+0.2	130	+3 ft
3	9' 19	+0' 22	6.4	-0.3	133	+23 ft
4	8' 32	-0' 25	7.0	+0.3	134	-10 ft
5	8' 23	-0' 34	7.2	+0.4	134	-26 ft
end	10' 02	+1' 05	6.0	-0.7	135	0 ft
Versus average of 8' 57 min/mile: Slower Faster

Lower Creek

28 October, 2008 16:05

Mike, Ed, Dave and I got to meet Mrs. Naveen in the middle of the run! Hope four sweaty goof-balls didn't give the wrong impression...

Activity

Route:	--	Elev. Avg:	53 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	10/28/08	Up/Downhill:	[+141/-141]
Time:	12:17 PM	Difficulty:	1.9 / 5.0

Weather:	Clear with Haze
	63 F temp; 72% humidity
	63 F heat index; winds N 12

Performance

Distance:	5.06 miles
Time:	0:46:01
Speed:	6.6 mph
Pace:	9' 06 /mi	Heart Rate:	128 bpm (Avg)
Calories:	556		145 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 01m	2%	0.15 mi
Zone 3	125 - 142	0h 34m	74%	3.94 mi
Zone 2	107 - 125	0h 09m	21%	1.00 mi
Zone 1	89 - 107	0h 01m	3%	0.09 mi
(none)	out of range	0h 00m	1%	0.05 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 26	+0' 20	6.3	-0.2	118	+7 ft
2	8' 51	-0' 15	6.8	+0.2	128	-19 ft
3	8' 39	-0' 27	6.9	+0.3	132	-6 ft
4	10' 08	+1' 02	5.9	-0.7	126	+10 ft
5	8' 15	-0' 51	7.3	+0.7	135	+9 ft
end	8' 48	-0' 18	6.8	+0.2	145	0 ft
Versus average of 9' 06 min/mile: Slower Faster

Maze

27 October, 2008 15:57

Back to the comfy old rut with Mike, Ed, and Dave.

Activity

Route:	--	Elev. Avg:	46 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	10/27/08	Up/Downhill:	[+45/-45]
Time:	12:16 PM	Difficulty:	1.9 / 5.0

Weather:	Fog/Mist
	63 F temp; 72% humidity
	63 F heat index; winds N 10

Performance

Distance:	4.98 miles
Time:	0:45:10
Speed:	6.6 mph
Pace:	9' 04 /mi	Heart Rate:	129 bpm (Avg)
Calories:	544		143 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 01m	3%	0.16 mi
Zone 3	125 - 142	0h 36m	79%	4.12 mi
Zone 2	107 - 125	0h 07m	16%	0.73 mi
Zone 1	89 - 107	0h 02m	4%	0.15 mi
(none)	out of range	0h 00m	1%	0.06 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 54	+0' 50	6.1	-0.6	113	-10 ft
2	8' 47	-0' 17	6.8	+0.2	129	-19 ft
3	8' 37	-0' 27	7.0	+0.3	131	-9 ft
4	8' 38	-0' 26	6.9	+0.3	137	+22 ft
end	9' 19	+0' 15	6.4	-0.2	135	+16 ft
Versus average of 9' 04 min/mile: Slower Faster

SF 12-hour

26 October, 2008 08:24

Big Fun with Dave and the HeinselKlan. My official distance was 56.6 mi - the difference from GPS must have been all that staggering... Beautiful weather and a really great bunch of fellow crazies.

Activity

Route:	--	Elev. Avg:	8 ft
Location:	San Francisco, CA	Elev. Gain:	+0 ft
Date:	10/25/08	Up/Downhill:	[+692/-692]
Time:	09:00 AM	Difficulty:	3.7 / 5.0

Weather:	Fair
	50 F temp; 76% humidity
	50 F heat index; winds S 13

Performance

Distance:	58.05 miles
Time:	11:55:12
Speed:	4.9 mph
Pace:	12' 19 /mi
Calories:	5603

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	-2' 51	6.3	+1.5	0 ft
2	8' 51	-3' 28	6.8	+1.9	+3 ft
3	8' 37	-3' 42	7.0	+2.1	0 ft
4	8' 29	-3' 50	7.1	+2.2	0 ft
5	9' 20	-2' 59	6.4	+1.5	0 ft
6	9' 35	-2' 44	6.3	+1.4	+3 ft
7	8' 41	-3' 38	6.9	+2.0	+7 ft
8	8' 54	-3' 25	6.7	+1.9	-3 ft
9	8' 54	-3' 25	6.7	+1.9	0 ft
10	9' 23	-2' 56	6.4	+1.5	0 ft
11	9' 54	-2' 25	6.1	+1.2	-3 ft
12	8' 48	-3' 31	6.8	+1.9	-7 ft
13	8' 58	-3' 21	6.7	+1.8	0 ft
14	9' 03	-3' 16	6.6	+1.7	+3 ft
15	9' 37	-2' 42	6.2	+1.4	0 ft
16	10' 04	-2' 15	6.0	+1.1	0 ft
17	9' 59	-2' 20	6.0	+1.1	0 ft
18	9' 46	-2' 33	6.1	+1.3	+4 ft
19	12' 36	+0' 17	4.8	-0.1	+4 ft
20	10' 11	-2' 08	5.9	+1.0	0 ft
21	9' 40	-2' 39	6.2	+1.3	0 ft
22	11' 34	-0' 45	5.2	+0.3	-3 ft
23	12' 05	-0' 14	5.0	+0.1	-4 ft
24	10' 42	-1' 37	5.6	+0.7	-4 ft
25	12' 02	-0' 17	5.0	+0.1	0 ft
26	16' 02	+3' 43	3.7	-1.1	+3 ft
27	19' 32	+7' 13	3.1	-1.8	0 ft
28	14' 48	+2' 29	4.0	-0.8	0 ft
29	10' 48	-1' 31	5.5	+0.7	0 ft
30	14' 01	+1' 42	4.3	-0.6	+6 ft
31	10' 06	-2' 13	5.9	+1.1	0 ft
32	11' 02	-1' 17	5.4	+0.6	-3 ft
33	10' 45	-1' 34	5.6	+0.7	-3 ft
34	10' 27	-1' 52	5.7	+0.9	-4 ft
35	12' 44	+0' 25	4.7	-0.2	0 ft
36	14' 19	+2' 00	4.2	-0.7	+4 ft
37	15' 00	+2' 41	4.0	-0.9	0 ft
38	11' 32	-0' 47	5.2	+0.3	0 ft
39	12' 36	+0' 17	4.8	-0.1	+3 ft
40	12' 01	-0' 18	5.0	+0.1	+3 ft
41	11' 55	-0' 24	5.0	+0.2	0 ft
42	12' 22	+0' 03	4.8	-0.0	0 ft
43	13' 25	+1' 06	4.5	-0.4	0 ft
44	22' 54	+10' 35	2.6	-2.3	0 ft
45	16' 40	+4' 21	3.6	-1.3	-3 ft
46	16' 00	+3' 41	3.8	-1.1	-3 ft
47	15' 42	+3' 23	3.8	-1.1	-3 ft
48	16' 20	+4' 01	3.7	-1.2	+3 ft
49	18' 01	+5' 42	3.3	-1.5	0 ft
50	15' 49	+3' 30	3.8	-1.1	0 ft
51	15' 20	+3' 01	3.9	-1.0	0 ft
52	15' 18	+2' 59	3.9	-1.0	0 ft
53	17' 57	+5' 38	3.3	-1.5	+6 ft
54	15' 13	+2' 54	3.9	-0.9	0 ft
55	14' 11	+1' 52	4.2	-0.6	0 ft
56	14' 07	+1' 48	4.2	-0.6	0 ft
57	11' 37	-0' 42	5.2	+0.3	0 ft
end	11' 54	-0' 25	5.0	+0.2	-10 ft
Versus average of 12' 19 min/mile: Slower Faster

Bern

23 October, 2008 03:54

Mike and I got cold - especially at the start.

Activity

Route:	--	Elev. Avg:	1688 ft
Location:	--	Elev. Gain:	+0 ft
Date:	10/23/08	Up/Downhill:	[+662/-662]
Time:	06:59 AM	Difficulty:	3.1 / 5.0

Performance

Distance:	5.46 miles
Time:	0:46:15
Speed:	7.1 mph
Pace:	8' 28 /mi	Heart Rate:	137 bpm (Avg)
Calories:	610		152 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 17m	37%	2.11 mi
Zone 3	125 - 142	0h 30m	66%	3.67 mi
Zone 2	107 - 125	0h 02m	5%	0.28 mi
Zone 1	89 - 107	0h 00m	0%	0.04 mi
(none)	out of range	0h 00m	0%	0.03 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	8' 38	+0' 10	6.9	-0.1	125	-52 ft
2	8' 17	-0' 11	7.2	+0.1	136	-13 ft
3	8' 39	+0' 11	6.9	-0.2	137	+7 ft
4	7' 54	-0' 34	7.6	+0.5	143	0 ft
5	8' 12	-0' 16	7.3	+0.2	142	+43 ft
end	9' 14	+0' 46	6.5	-0.6	139	+16 ft
Versus average of 8' 28 min/mile: Slower Faster

Bern

22 October, 2008 02:32

Wet path this morning as well. No rain until after the run, though. Peter pushed a good pace.

Activity

Route:	--	Elev. Avg:	1687 ft
Location:	Bern,	Elev. Gain:	-3 ft
Date:	10/22/08	Up/Downhill:	[+623/-626]
Time:	07:01 AM	Difficulty:	3.1 / 5.0

Performance

Distance:	5.64 miles
Time:	0:45:56
Speed:	7.4 mph
Pace:	8' 09 /mi	Heart Rate:	145 bpm (Avg)
Calories:	625		160 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	160 - 178	0h 00m	0%	0.02 mi
Zone 4	142 - 160	0h 38m	83%	4.81 mi
Zone 3	125 - 142	0h 06m	13%	0.79 mi
Zone 2	107 - 125	0h 01m	3%	0.19 mi
Zone 1	89 - 107	0h 00m	1%	0.05 mi
(none)	out of range	0h 00m	0%	0.03 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	8' 17	+0' 08	7.2	-0.1	126	-76 ft
2	7' 58	-0' 11	7.5	+0.2	147	+79 ft
3	8' 22	+0' 13	7.2	-0.2	147	-59 ft
4	7' 45	-0' 24	7.7	+0.4	151	0 ft
5	7' 46	-0' 23	7.7	+0.4	153	-16 ft
end	8' 32	+0' 23	7.0	-0.3	154	+69 ft
Versus average of 8' 09 min/mile: Slower Faster

Bern

21 October, 2008 04:40

Up the creek. No paddle. Good thing Mike has excellent night vision (it was dark!)

Activity

Route:	--	Elev. Avg:	1696 ft
Location:	--	Elev. Gain:	-3 ft
Date:	10/21/08	Up/Downhill:	[+692/-695]
Time:	06:57 AM	Difficulty:	3.1 / 5.0

Performance

Distance:	4.78 miles
Time:	0:39:18
Speed:	7.3 mph
Pace:	8' 13 /mi	Heart Rate:	141 bpm (Avg)
Calories:	533		158 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 24m	61%	3.07 mi
Zone 3	125 - 142	0h 13m	33%	1.58 mi
Zone 2	107 - 125	0h 02m	6%	0.26 mi
Zone 1	89 - 107	0h 00m	1%	0.05 mi
(none)	out of range	0h 00m	0%	0.03 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	8' 43	+0' 30	6.9	-0.4	124	-36 ft
2	8' 14	+0' 01	7.3	-0.0	139	-3 ft
3	8' 05	-0' 08	7.4	+0.1	144	0 ft
4	7' 33	-0' 40	7.9	+0.6	151	-26 ft
end	8' 04	-0' 09	7.4	+0.1	153	+62 ft
Versus average of 8' 13 min/mile: Slower Faster

Bern

20 October, 2008 04:39

A "reset the clock" run with Mike. Started out pretty dark but ended up in the light.

Activity

Route:	--	Elev. Avg:	1683 ft
Location:	--	Elev. Gain:	-4 ft
Date:	10/20/08	Up/Downhill:	[+1515/-1519]
Time:	07:00 AM	Difficulty:	4.0 / 5.0

Performance

Distance:	7.75 miles
Time:	1:12:12
Speed:	6.4 mph
Pace:	9' 19 /mi	Heart Rate:	126 bpm (Avg)
Calories:	860		146 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 01m	1%	0.13 mi
Zone 3	125 - 142	0h 45m	62%	4.97 mi
Zone 2	107 - 125	0h 30m	41%	3.17 mi
Zone 1	89 - 107	0h 01m	1%	0.13 mi
(none)	out of range	0h 00m	0%	0.03 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 20	+0' 01	6.4	-0.0	117	-52 ft
2	9' 19	+0' 00	6.4	-0.0	118	-23 ft
3	9' 22	+0' 03	6.4	-0.0	123	+95 ft
4	9' 37	+0' 18	6.2	-0.2	126	-102 ft
5	9' 09	-0' 10	6.5	+0.1	126	+10 ft
6	9' 05	-0' 14	6.6	+0.2	129	-13 ft
7	8' 53	-0' 26	6.8	+0.3	132	+42 ft
end	9' 03	-0' 16	6.6	+0.2	134	+40 ft
Versus average of 9' 19 min/mile: Slower Faster

Egyptian Light

16 October, 2008 15:35

Runnin' around with Dave.

Activity

Route:	--	Elev. Avg:	70 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	10/16/08	Up/Downhill:	[+36/-36]
Time:	11:58 AM	Difficulty:	1.7 / 5.0

Weather:	Clear
	70 F temp; 58% humidity
	70 F heat index; winds N 8

Performance

Distance:	4.16 miles
Time:	0:36:00
Speed:	6.9 mph
Pace:	8' 39 /mi	Heart Rate:	137 bpm (Avg)
Calories:	461		148 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 18m	49%	2.20 mi
Zone 3	125 - 142	0h 15m	43%	1.85 mi
Zone 2	107 - 125	0h 04m	11%	0.43 mi
Zone 1	89 - 107	0h 01m	2%	0.06 mi
(none)	out of range	0h 00m	0%	0.03 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	8' 29	-0' 10	7.1	+0.1	124	0 ft
2	8' 19	-0' 20	7.2	+0.3	141	+10 ft
3	7' 56	-0' 43	7.5	+0.6	144	+3 ft
4	9' 12	+0' 33	6.5	-0.4	139	-13 ft
end	9' 41	+1' 02	6.2	-0.7	138	0 ft
Versus average of 8' 39 min/mile: Slower Faster

Windy Hill Thursday

16 October, 2008 11:56

It was tough getting up this morning, but Cecilia was waiting... I was glad I made it - a great start to the day.

Activity

Route:	--	Elev. Avg:	1205 ft
Location:	Portola Valley, CA	Elev. Gain:	+10 ft
Date:	10/16/08	Up/Downhill:	[+1788/-1778]
Time:	06:46 AM	Difficulty:	3.9 / 5.0

Weather:	A Few Clouds
	48 F temp; 89% humidity
	48 F heat index; winds Calm

Performance

Distance:	7.20 miles
Time:	1:22:37
Speed:	5.2 mph
Pace:	11' 28 /mi	Heart Rate:	135 bpm (Avg)
Calories:	726		157 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 32m	39%	2.23 mi
Zone 3	125 - 142	0h 41m	49%	3.98 mi
Zone 2	107 - 125	0h 12m	15%	1.39 mi
Zone 1	89 - 107	0h 01m	1%	0.08 mi
(none)	out of range	0h 00m	0%	0.04 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	10' 48	-0' 40	5.5	+0.3	128	+134 ft
2	14' 21	+2' 53	4.2	-1.1	144	+456 ft
3	15' 32	+4' 04	3.9	-1.4	142	+387 ft
4	13' 16	+1' 48	4.5	-0.7	138	+269 ft
5	10' 37	-0' 51	5.7	+0.4	132	-154 ft
6	8' 23	-3' 05	7.2	+1.9	125	-614 ft
7	7' 58	-3' 30	7.5	+2.3	127	-439 ft
end	8' 37	-2' 51	7.0	+1.7	134	-29 ft
Versus average of 11' 28 min/mile: Slower Faster

Firehouse

15 October, 2008 16:02

Ran with Dave. Heckled Mike (at his softball game).

Activity

Route:	--	Elev. Avg:	65 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	10/15/08	Up/Downhill:	[+88/-88]
Time:	12:16 PM	Difficulty:	1.9 / 5.0

Weather:	Clear
	72 F temp; 49% humidity
	72 F heat index; winds N 9

Performance

Distance:	5.97 miles
Time:	0:52:26
Speed:	6.8 mph
Pace:	8' 47 /mi	Heart Rate:	137 bpm (Avg)
Calories:	654		153 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 27m	52%	3.21 mi
Zone 3	125 - 142	0h 24m	45%	2.63 mi
Zone 2	107 - 125	0h 05m	9%	0.47 mi
Zone 1	89 - 107	0h 02m	3%	0.10 mi
(none)	out of range	0h 00m	0%	0.04 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 45	+0' 58	6.2	-0.7	119	+7 ft
2	8' 32	-0' 15	7.0	+0.2	137	-13 ft
3	8' 32	-0' 15	7.0	+0.2	139	-6 ft
4	8' 32	-0' 15	7.0	+0.2	145	+19 ft
5	8' 18	-0' 29	7.2	+0.4	146	-6 ft
end	10' 38	+1' 51	5.6	-1.2	143	0 ft
Versus average of 8' 47 min/mile: Slower Faster

Lower Creek

14 October, 2008 15:57

Today's run felt hard. Don't think I'm recovered from Firetrails. Ed and Dave looked fresh, though.

Activity

Route:	--	Elev. Avg:	53 ft
Location:	Menlo Park, CA	Elev. Gain:	+3 ft
Date:	10/14/08	Up/Downhill:	[+144/-141]
Time:	12:16 PM	Difficulty:	1.8 / 5.0

Weather:	Clear