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Heinselslug

«	December 2008	»
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28	29	30	31

Golden Gate

19 December, 2008 09:41

What a great run! Rich, Mike and I took the ferry over to Sausalito and ran back to the city. We were incredibly lucky with the weather.

Activity

Route:	--	Elev. Avg:	61 ft
Location:	Sausalito, CA	Elev. Gain:	+65 ft
Date:	12/18/08	Up/Downhill:	[+849/-784]
Time:	08:07 AM	Difficulty:	4.7 / 5.0

Weather:	Fair
	18 F temp; 70% humidity
	18 F heat index; winds Calm

Performance

Distance:	10.80 miles
Time:	1:58:42
Speed:	5.5 mph
Pace:	10' 59 /mi
Calories:	1171

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 37	-0' 22	5.7	+0.2	+108 ft
2	10' 14	-0' 45	5.9	+0.4	+151 ft
3	10' 40	-0' 19	5.6	+0.2	-128 ft
4	9' 56	-1' 03	6.0	+0.6	-108 ft
5	13' 55	+2' 56	4.3	-1.2	-20 ft
6	10' 07	-0' 52	5.9	+0.5	-6 ft
7	11' 20	+0' 21	5.3	-0.2	+10 ft
8	11' 30	+0' 31	5.2	-0.3	-4 ft
9	10' 48	-0' 11	5.5	+0.1	-3 ft
10	11' 25	+0' 26	5.2	-0.2	+4 ft
end	8' 54	-2' 05	6.7	+1.3	+62 ft
Versus average of 10' 59 min/mile: Slower Faster

Dish

15 December, 2008 19:37

A great Denise, Hannes, Puppy run! Those pups sure are cute.

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	12/15/08	Up/Downhill:	[+0/-0]
Time:	11:44 AM	Difficulty:	0 / 5.0

Weather:	Light Rain
	50 F temp; 65% humidity
	50 F heat index; winds NW 15 G 25

Performance

Distance:	11.73 miles
Time:	1:44:04
Speed:	6.8 mph
Pace:	8' 52 /mi	Heart Rate:	133 bpm (Avg)
Calories:	1289		160 bpm (Peak)

Map

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%	0.01 mi
Zone 4	142 - 160	0h 31m	29%	3.13 mi
Zone 3	125 - 142	1h 11m	68%	7.35 mi
Zone 2	107 - 125	0h 15m	14%	1.65 mi
Zone 1	89 - 107	0h 01m	1%	0.11 mi
(none)	out of range	0h 11m	10%	0.10 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 05	+0' 13	6.6	-0.2	128	-- ft
2	8' 07	-0' 45	7.4	+0.6	143	-- ft
3	15' 18	+6' 26	3.9	-2.8	143	-- ft
4	9' 56	+1' 04	6.0	-0.7	133	-- ft
5	9' 45	+0' 53	6.2	-0.6	148	-- ft
6	8' 49	-0' 03	6.8	+0.0	135	-- ft
7	8' 54	+0' 02	6.7	-0.0	119	-- ft
8	8' 42	-0' 10	6.9	+0.1	130	-- ft
9	8' 50	-0' 02	6.8	+0.0	131	-- ft
10	21' 44	+12' 52	2.8	-4.0	125	-- ft
11	8' 32	-0' 20	7.0	+0.3	134	-- ft
end	8' 35	-0' 17	7.0	+0.2	132	-- ft
Versus average of 8' 52 min/mile: Slower Faster

Windy Hill

13 December, 2008 13:53

A beautiful day on the trails with MikeT, Janez, Charles and Lina. Also got to run with MikeN, Dave, Pablo, JohnS, and Molly.

Activity

Route:	--	Elev. Avg:	1583 ft
Location:	Portola Valley, CA	Elev. Gain:	-4 ft
Date:	12/13/08	Up/Downhill:	[+4074/-4078]
Time:	07:04 AM	Difficulty:	4.7 / 5.0

Weather:	Partly Cloudy
	54 F temp; 42% humidity
	54 F heat index; winds NW 17 G 23

Performance

Distance:	20.00 miles
Time:	3:51:31
Speed:	5.2 mph
Pace:	11' 35 /mi	Heart Rate:	136 bpm (Avg)
Calories:	2104		181 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 04m	1%	0.41 mi
Zone 4	142 - 160	1h 24m	36%	6.75 mi
Zone 3	125 - 142	1h 53m	48%	11.29 mi
Zone 2	107 - 125	0h 28m	12%	2.61 mi
Zone 1	89 - 107	0h 12m	5%	0.15 mi
(none)	out of range	0h 04m	1%	0.10 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	10' 42	-0' 53	5.6	+0.4	149	+158 ft
2	16' 45	+5' 10	3.6	-1.6	139	+430 ft
3	13' 16	+1' 41	4.5	-0.7	150	+371 ft
4	16' 05	+4' 30	3.7	-1.4	132	+174 ft
5	11' 10	-0' 25	5.4	+0.2	141	+121 ft
6	11' 19	-0' 16	5.3	+0.1	139	+177 ft
7	10' 04	-1' 31	6.0	+0.8	139	+150 ft
8	15' 23	+3' 48	3.9	-1.3	137	+243 ft
9	10' 33	-1' 02	5.7	+0.5	142	+164 ft
10	13' 47	+2' 12	4.3	-0.8	121	-338 ft
11	10' 22	-1' 13	5.8	+0.6	141	+125 ft
12	9' 24	-2' 11	6.4	+1.2	125	-502 ft
13	14' 42	+3' 07	4.1	-1.1	141	+456 ft
14	9' 14	-2' 21	6.5	+1.3	128	-384 ft
15	9' 30	-2' 05	6.3	+1.1	123	-479 ft
16	8' 28	-3' 07	7.1	+1.9	129	-387 ft
17	11' 45	+0' 10	5.1	-0.1	136	+108 ft
18	9' 30	-2' 05	6.3	+1.1	131	-243 ft
19	9' 46	-1' 49	6.1	+1.0	133	-262 ft
20	9' 30	-2' 05	6.3	+1.1	142	-85 ft
Versus average of 11' 35 min/mile: Slower Faster

Lake

12 December, 2008 16:17

Ed and I got out for a jaunt around the lake.

Activity

Route:	--	Elev. Avg:	83 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	12/12/08	Up/Downhill:	[+173/-173]
Time:	12:17 PM	Difficulty:	1.9 / 5.0

Weather:	A Few Clouds with Haze
	66 F temp; 52% humidity
	66 F heat index; winds NE 7

Performance

Distance:	6.45 miles
Time:	0:56:05
Speed:	6.9 mph
Pace:	8' 42 /mi	Heart Rate:	132 bpm (Avg)
Calories:	711		144 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 03m	5%	0.37 mi
Zone 3	125 - 142	0h 50m	89%	5.89 mi
Zone 2	107 - 125	0h 05m	8%	0.45 mi
Zone 1	89 - 107	0h 01m	1%	0.08 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' 55	+0' 13	6.7	-0.2	123	+7 ft
2	8' 58	+0' 16	6.7	-0.2	131	0 ft
3	8' 37	-0' 05	7.0	+0.1	138	+69 ft
4	8' 34	-0' 08	7.0	+0.1	135	-69 ft
5	8' 55	+0' 13	6.7	-0.2	130	-3 ft
6	8' 20	-0' 22	7.2	+0.3	134	-6 ft
end	8' 13	-0' 29	7.3	+0.4	136	+3 ft
Versus average of 8' 42 min/mile: Slower Faster

Egyptian Light

11 December, 2008 16:00

A one Lisa week! Nice sunny day and much warmer than this morning's run with Dave.

Activity

Route:	--	Elev. Avg:	69 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	12/11/08	Up/Downhill:	[+45/-45]
Time:	12:18 PM	Difficulty:	1.7 / 5.0

Weather:	Mostly Cloudy
	57 F temp; 50% humidity
	57 F heat index; winds E 6

Performance

Distance:	4.22 miles
Time:	0:40:58
Speed:	6.2 mph
Pace:	9' 42 /mi	Heart Rate:	123 bpm (Avg)
Calories:	461		134 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 00m	0%	0.00 mi
Zone 3	125 - 142	0h 29m	71%	3.19 mi
Zone 2	107 - 125	0h 12m	30%	1.26 mi
Zone 1	89 - 107	0h 02m	5%	0.15 mi
(none)	out of range	0h 00m	1%	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' 23	-0' 19	6.4	+0.2	118	-3 ft
2	9' 51	+0' 09	6.1	-0.1	122	+10 ft
3	9' 12	-0' 30	6.5	+0.3	128	+4 ft
4	9' 51	+0' 09	6.1	-0.1	124	-13 ft
end	10' 46	+1' 04	5.6	-0.6	125	+3 ft
Versus average of 9' 42 min/mile: Slower Faster

Egyptian

11 December, 2008 10:37

A chilly but refreshing Egyptian (long) run with Dave. Like a stroll down Memory Lane. We even paid homage to the place that gave the run its name (before spackle erased the art).

Activity

Route:	--	Elev. Avg:	78 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	12/11/08	Up/Downhill:	[+108/-108]
Time:	07:04 AM	Difficulty:	2.2 / 5.0

Weather:	A Few Clouds
	37 F temp; 88% humidity
	37 F heat index; winds Calm

Performance

Distance:	6.78 miles
Time:	0:58:34
Speed:	6.9 mph
Pace:	8' 38 /mi	Heart Rate:	131 bpm (Avg)
Calories:	742		141 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 00m	0%	0.00 mi
Zone 3	125 - 142	0h 53m	91%	6.29 mi
Zone 2	107 - 125	0h 05m	9%	0.56 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' 45	+0' 07	6.8	-0.1	123	-3 ft
2	8' 51	+0' 13	6.8	-0.2	131	+13 ft
3	8' 42	+0' 04	6.9	-0.1	132	+32 ft
4	8' 12	-0' 26	7.3	+0.4	133	-26 ft
5	8' 21	-0' 17	7.2	+0.2	133	-13 ft
6	8' 58	+0' 20	6.7	-0.3	130	-7 ft
end	8' 27	-0' 11	7.1	+0.2	136	+3 ft
Versus average of 8' 38 min/mile: Slower Faster

Firehouse

10 December, 2008 16:41

Dave and Mike took me on a reverse Firehouse run. My head is still spinning.

Activity

Route:	--	Elev. Avg:	65 ft
Location:	Menlo Park, CA	Elev. Gain:	+3 ft
Date:	12/10/08	Up/Downhill:	[+101/-98]
Time:	12:16 PM	Difficulty:	1.9 / 5.0

Weather:	Haze
	59 F temp; 51% humidity
	59 F heat index; winds Vrbl 5

Performance

Distance:	6.01 miles
Time:	0:51:05
Speed:	7.1 mph
Pace:	8' 30 /mi	Heart Rate:	133 bpm (Avg)
Calories:	662		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 03m	6%	0.42 mi
Zone 3	125 - 142	0h 42m	83%	5.07 mi
Zone 2	107 - 125	0h 06m	12%	0.64 mi
Zone 1	89 - 107	0h 00m	1%	0.07 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' 17	+0' 47	6.5	-0.6	120	+7 ft
2	8' 22	-0' 08	7.2	+0.1	132	0 ft
3	8' 14	-0' 16	7.3	+0.2	137	-13 ft
4	8' 23	-0' 07	7.2	+0.1	135	0 ft
5	8' 34	+0' 04	7.0	-0.1	135	+10 ft
6	8' 07	-0' 23	7.4	+0.3	140	0 ft
end	**	**	**	**	143	** ft
Versus average of 8' 30 min/mile: Slower Faster
** Insufficient data to calculate this split

Dish

10 December, 2008 10:52

Another beautiful morning in the Bay Area. Denise and I left a minute early - sorry if we ditched you, Hannes.

Activity

Route:	--	Elev. Avg:	158 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	12/10/08	Up/Downhill:	[+606/-606]
Time:	06:46 AM	Difficulty:	3.1 / 5.0

Weather:	Clear
	41 F temp; 85% humidity
	41 F heat index; winds Calm

Performance

Distance:	10.41 miles
Time:	1:34:48
Speed:	6.6 mph
Pace:	9' 06 /mi	Heart Rate:	132 bpm (Avg)
Calories:	1139		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 17m	18%	1.86 mi
Zone 3	125 - 142	1h 00m	63%	6.79 mi
Zone 2	107 - 125	0h 19m	20%	2.07 mi
Zone 1	89 - 107	0h 06m	6%	0.35 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' 41	-0' 25	6.9	+0.3	129	0 ft
2	8' 21	-0' 45	7.2	+0.6	139	+10 ft
3	12' 04	+2' 58	5.0	-1.6	136	+59 ft
4	9' 50	+0' 44	6.1	-0.5	133	+108 ft
5	10' 00	+0' 54	6.0	-0.6	143	+177 ft
6	9' 07	+0' 01	6.6	-0.0	133	+10 ft
7	8' 54	-0' 12	6.7	+0.1	114	-357 ft
8	8' 41	-0' 25	6.9	+0.3	127	-10 ft
9	9' 33	+0' 27	6.3	-0.3	127	+7 ft
10	8' 26	-0' 40	7.1	+0.5	135	-6 ft
end	8' 10	-0' 56	7.3	+0.7	136	+3 ft
Versus average of 9' 06 min/mile: Slower Faster

Dish

09 December, 2008 16:26

A Dish run plus Berm with Ed, Denise, and Joel! We had to talk fast to get caught up with everything Joel's been up to since last we ran together...

Activity

Route:	--	Elev. Avg:	155 ft
Location:	Menlo Park, CA	Elev. Gain:	+7 ft
Date:	12/09/08	Up/Downhill:	[+659/-652]
Time:	11:42 AM	Difficulty:	3.2 / 5.0

Weather:	A Few Clouds
	59 F temp; 42% humidity
	59 F heat index; winds NW 7

Performance

Distance:	11.55 miles
Time:	1:52:16
Speed:	6.2 mph
Pace:	9' 43 /mi	Heart Rate:	125 bpm (Avg)
Calories:	1261		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 06m	5%	0.61 mi
Zone 3	125 - 142	1h 06m	59%	7.42 mi
Zone 2	107 - 125	0h 31m	27%	3.32 mi
Zone 1	89 - 107	0h 08m	7%	0.59 mi
(none)	out of range	0h 04m	4%	0.09 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 03	-0' 40	6.6	+0.4	119	+6 ft
2	9' 05	-0' 38	6.6	+0.4	127	+10 ft
3	8' 32	-1' 11	7.0	+0.9	134	+52 ft
4	14' 42	+4' 59	4.1	-2.1	113	+49 ft
5	10' 05	+0' 22	6.0	-0.2	140	+272 ft
6	9' 11	-0' 32	6.5	+0.4	131	+29 ft
7	9' 22	-0' 21	6.4	+0.2	113	-305 ft
8	8' 40	-1' 03	6.9	+0.7	126	-102 ft
9	9' 16	-0' 27	6.5	+0.3	122	-17 ft
10	11' 04	+1' 21	5.4	-0.8	121	+10 ft
11	8' 32	-1' 11	7.0	+0.8	130	-6 ft
end	8' 29	-1' 14	7.1	+0.9	132	+6 ft
Versus average of 9' 43 min/mile: Slower Faster

Maze

08 December, 2008 16:33

The run started off dark and blustery but ended in sunshine. Mike and I started talking shop and ended up getting ahead of ourselves. Dave and Ed were much more sensible.

Activity

Route:	--	Elev. Avg:	47 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	12/08/08	Up/Downhill:	[+45/-45]
Time:	12:16 PM	Difficulty:	1.9 / 5.0

Weather:	Partly Cloudy
	54 F temp; 71% humidity
	54 F heat index; winds NW 18

Performance

Distance:	4.97 miles
Time:	0:41:35
Speed:	7.2 mph
Pace:	8' 22 /mi	Heart Rate:	135 bpm (Avg)
Calories:	544		156 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 14m	34%	1.83 mi
Zone 3	125 - 142	0h 23m	57%	2.88 mi
Zone 2	107 - 125	0h 04m	10%	0.40 mi
Zone 1	89 - 107	0h 01m	2%	0.11 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' 04	+0' 42	6.6	-0.6	118	-10 ft
2	8' 20	-0' 02	7.2	+0.0	132	-19 ft
3	8' 07	-0' 15	7.4	+0.2	137	-9 ft
4	7' 39	-0' 43	7.8	+0.7	146	+22 ft
end	8' 30	+0' 08	7.0	-0.1	146	+16 ft
Versus average of 8' 22 min/mile: Slower Faster

Water Sports

06 December, 2008 16:14

The course was the Water Sports, sans H2O unfortunately. The event was the Rusty Axe run. Key players: Mike - Axe Finder, Chris - Axe Bearer, Janez - Nimble of Foot, Charles - Path Forger, Craig - Chronicler. No one knows where it came from; all we know is that we found it...or did it find us? The epic journey was also well begun due to the efforts of Dave, Ed, Lina, and Scott. 'Twas not a tale for the weak of foot - only for the weak of mind...

Activity

Route:	--	Elev. Avg:	1631 ft
Location:	Portola Valley, CA	Elev. Gain:	+6 ft
Date:	12/06/08	Up/Downhill:	[+4855/-4849]
Time:	07:03 AM	Difficulty:	4.6 / 5.0

Weather:	A Few Clouds
	55 F temp; 63% humidity
	55 F heat index; winds Vrbl 7

Performance

Distance:	20.29 miles
Time:	4:31:15
Speed:	4.5 mph
Pace:	13' 22 /mi	Heart Rate:	137 bpm (Avg)
Calories:	2148		162 bpm (Peak)

Notes

Rusty Axe Run

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 01m	0%	0.06 mi
Zone 4	142 - 160	2h 03m	45%	9.78 mi
Zone 3	125 - 142	1h 42m	37%	8.45 mi
Zone 2	107 - 125	0h 43m	16%	3.29 mi
Zone 1	89 - 107	0h 11m	4%	0.31 mi
(none)	out of range	0h 03m	1%	0.04 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	13' 16	-0' 06	4.5	+0.0	142	+443 ft
2	14' 40	+1' 18	4.1	-0.4	143	+469 ft
3	15' 18	+1' 56	3.9	-0.6	132	+112 ft
4	11' 58	-1' 24	5.0	+0.5	152	+396 ft
5	11' 04	-2' 18	5.4	+0.9	154	+259 ft
6	14' 15	+0' 53	4.2	-0.3	128	-13 ft
7	14' 01	+0' 39	4.3	-0.2	130	-111 ft
8	12' 49	-0' 33	4.7	+0.2	129	-115 ft
9	9' 07	-4' 15	6.6	+2.1	124	-482 ft
10	13' 36	+0' 14	4.4	-0.1	140	+207 ft
11	13' 21	-0' 01	4.5	+0.0	140	+92 ft
12	14' 19	+0' 57	4.2	-0.3	129	+141 ft
13	17' 14	+3' 52	3.5	-1.0	142	+400 ft
14	13' 06	-0' 16	4.6	+0.1	130	-59 ft
15	11' 09	-2' 13	5.4	+0.9	139	-137 ft
16	12' 01	-1' 21	5.0	+0.5	137	-292 ft
17	11' 24	-1' 58	5.3	+0.8	141	-312 ft
18	11' 33	-1' 49	5.2	+0.7	136	-407 ft
19	15' 20	+1' 58	3.9	-0.6	141	-42 ft
20	13' 02	-0' 20	4.6	+0.1	137	-105 ft
end	9' 21	-4' 01	6.4	+1.9	133	-436 ft
Versus average of 13' 22 min/mile: Slower Faster

Firehouse

05 December, 2008 15:56

At the last minute, Ed and I decided to go for a Friday run. Nice day out there.

Activity

Route:	--	Elev. Avg:	65 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	12/05/08	Up/Downhill:	[+95/-95]
Time:	12:18 PM	Difficulty:	1.9 / 5.0

Performance

Distance:	6.00 miles
Time:	0:51:09
Speed:	7.0 mph
Pace:	8' 32 /mi	Heart Rate:	134 bpm (Avg)
Calories:	658		144 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 02m	4%	0.29 mi
Zone 3	125 - 142	0h 45m	88%	5.44 mi
Zone 2	107 - 125	0h 05m	10%	0.54 mi
Zone 1	89 - 107	0h 01m	1%	0.07 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' 58	+0' 26	6.7	-0.3	123	+7 ft
2	8' 56	+0' 24	6.7	-0.3	130	-13 ft
3	8' 06	-0' 26	7.4	+0.4	137	-3 ft
4	8' 15	-0' 17	7.3	+0.2	140	+16 ft
5	8' 43	+0' 11	6.9	-0.2	135	-3 ft
end	8' 10	-0' 22	7.3	+0.3	139	-3 ft
Versus average of 8' 32 min/mile: Slower Faster

Egyptian Light

04 December, 2008 15:37

Ed, Pablo and I spent a lot of time waiting at stop lights. Good karma?

Activity

Route:	--	Elev. Avg:	69 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	12/04/08	Up/Downhill:	[+42/-42]
Time:	12:12 PM	Difficulty:	1.7 / 5.0

Performance

Distance:	4.14 miles
Time:	0:33:56
Speed:	7.3 mph
Pace:	8' 12 /mi	Heart Rate:	142 bpm (Avg)
Calories:	454		164 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 03m	10%	0.52 mi
Zone 4	142 - 160	0h 20m	58%	2.55 mi
Zone 3	125 - 142	0h 09m	27%	1.08 mi
Zone 2	107 - 125	0h 03m	8%	0.25 mi
Zone 1	89 - 107	0h 01m	2%	0.07 mi
(none)	out of range	0h 00m	0%	0.01 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 01	+0' 49	6.7	-0.7	127	0 ft
2	7' 59	-0' 13	7.5	+0.2	142	+10 ft
3	7' 48	-0' 24	7.7	+0.4	146	+3 ft
4	8' 03	-0' 09	7.4	+0.1	151	-13 ft
end	6' 53	-1' 19	8.7	+1.4	161	0 ft
Versus average of 8' 12 min/mile: Slower Faster

Lake

04 December, 2008 10:33

A morning Lake/Cantor run with Laura, Mike, and Dave. Great way to start the day!

Activity

Route:	--	Elev. Avg:	83 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	12/04/08	U