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anja

«	April 2007	»
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22	23	24	25	26	27	28
29	30

Sunday Dish Run

29 April, 2007 15:22

Great run, slightly less painful than last time ;-)

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Palo Alto, CA	Elev. Gain:	+0 ft
Date:	04/29/07	Up/Downhill:	[+0/-0]
Time:	10:22 AM	Difficulty:	0 / 5.0

Weather:	Partly Cloudy
	66F temp; 28% humidity
	66F heat index; winds Calm

Performance

Distance:	6.45 miles
Time:	1:20:00
Speed:	4.80 mph
Pace:	12' 30 /mi	Heart Rate:	154 bpm (Avg)
Calories:	700		174 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	168 - 187	0h 18m	22%	1.50 mi
Zone 4	150 - 168	0h 34m	42%	2.89 mi
Zone 3	131 - 150	0h 33m	41%	2.53 mi
Zone 2	112 - 131	0h 01m	1%	0.09 mi
Zone 1	94 - 112	0h 00m	0%	0.01 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	12' 13	-0' 17	4.9	+0.1	139	+42 ft
2	13' 14	+0' 44	4.5	-0.3	152	+151 ft
3	12' 44	+0' 14	4.7	-0.1	156	+65 ft
4	12' 28	-0' 02	4.8	+0.0	167	+164 ft
5	12' 01	-0' 29	5.0	+0.2	160	-86 ft
6	11' 21	-1' 09	5.3	+0.5	151	-295 ft
end	13' 11	+0' 41	4.5	-0.3	153	-32 ft
Versus average of 12' 30 min/mi: Slower Faster

10k in the sun

28 April, 2007 13:31

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Palo Alto, CA	Elev. Gain:	+0 ft
Date:	04/28/07	Up/Downhill:	[+0/-0]
Time:	09:56 AM	Difficulty:	0 / 5.0

Weather:	Partly Cloudy
	66F temp; 28% humidity
	66F heat index; winds Calm

Performance

Distance:	6.51 miles
Time:	1:15:40
Speed:	5.20 mph
Pace:	11' 32 /mi	Heart Rate:	160 bpm (Avg)
Calories:	783		177 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	168 - 187	0h 17m	22%	1.54 mi
Zone 4	150 - 168	0h 49m	64%	4.35 mi
Zone 3	131 - 150	0h 11m	15%	0.80 mi
Zone 2	112 - 131	0h 00m	0%	0.03 mi
Zone 1	94 - 112	0h 00m	0%	0.02 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	11' 47	+0' 14	5.1	-0.1	144	-- ft
2	11' 34	+0' 01	5.2	-0.0	160	-- ft
3	10' 46	-0' 46	5.6	+0.4	161	-- ft
4	10' 58	-0' 34	5.5	+0.3	164	-- ft
5	11' 12	-0' 20	5.3	+0.2	167	-- ft
6	10' 52	-0' 40	5.5	+0.3	171	-- ft
end	16' 29	+4' 56	3.6	-1.6	155	-- ft
Versus average of 11' 32 min/mi: Slower Faster

baseball run

25 April, 2007 00:09

Low on sugar - stopped to watch "The Kats" play baseball and walked home

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Palo Alto, CA	Elev. Gain:	+0 ft
Date:	04/24/07	Up/Downhill:	[+0/-0]
Time:	07:23 PM	Difficulty:	0 / 5.0

Weather:	Clear
	57F temp; 71% humidity
	57F heat index; winds NW 9

Performance

Distance:	5.87 miles
Time:	1:09:46
Speed:	5.00 mph
Pace:	12' 00 /mi	Heart Rate:	152 bpm (Avg)
Calories:	663		171 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	168 - 187	0h 09m	13%	0.10 mi
Zone 4	150 - 168	0h 44m	63%	4.01 mi
Zone 3	131 - 150	0h 26m	37%	1.91 mi
Zone 2	112 - 131	0h 01m	1%	0.08 mi
Zone 1	94 - 112	0h 08m	12%	0.01 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	11' 23	-0' 37	5.3	+0.3	149	+39 ft
2	10' 58	-1' 02	5.5	+0.5	158	-9 ft
3	10' 52	-1' 08	5.5	+0.5	161	+13 ft
4	27' 01	+15' 01	2.2	-2.8	161	-16 ft
5	13' 00	+1' 00	4.6	-0.4	150	-13 ft
end	14' 44	+2' 44	4.1	-0.9	139	-13 ft
Versus average of 12' 00 min/mi: Slower Faster

2007-04-21

21 April, 2007 13:29

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Palo Alto, CA	Elev. Gain:	+0 ft
Date:	04/21/07	Up/Downhill:	[+0/-0]
Time:	10:11 AM	Difficulty:	0 / 5.0

Weather:	Overcast
	59F temp; 51% humidity
	59F heat index; winds SW 5

Performance

Distance:	6.00 miles
Time:	1:09:02
Speed:	5.20 mph
Pace:	11' 32 /mi	Heart Rate:	161 bpm (Avg)
Calories:	724		177 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	168 - 187	0h 18m	26%	1.76 mi
Zone 4	150 - 168	0h 44m	63%	3.90 mi
Zone 3	131 - 150	0h 09m	14%	0.67 mi
Zone 2	112 - 131	0h 01m	1%	0.07 mi
Zone 1	94 - 112	0h 00m	0%	0.00 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	11' 34	+0' 01	5.2	-0.0	149	-- ft
2	11' 24	-0' 08	5.3	+0.1	163	-- ft
3	11' 12	-0' 20	5.3	+0.2	163	-- ft
4	10' 59	-0' 33	5.5	+0.3	165	-- ft
5	10' 37	-0' 55	5.7	+0.5	169	-- ft
6	13' 12	+1' 39	4.5	-0.7	158	-- ft
end	**	**	**	**	130	** ft
Versus average of 11' 32 min/mi: Slower Faster
** Insufficient data to calculate this split

before the rain

20 April, 2007 01:02

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Palo Alto, CA	Elev. Gain:	+0 ft
Date:	04/19/07	Up/Downhill:	[+0/-0]
Time:	06:28 PM	Difficulty:	0 / 5.0

Weather:	Overcast
	57F temp; 47% humidity
	57F heat index; winds SE 10

Performance

Distance:	4.89 miles
Time:	0:57:29
Speed:	5.10 mph
Pace:	11' 45 /mi	Heart Rate:	151 bpm (Avg)
Calories:	573		172 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	168 - 187	0h 02m	3%	0.19 mi
Zone 4	150 - 168	0h 32m	55%	2.85 mi
Zone 3	131 - 150	0h 22m	37%	1.76 mi
Zone 2	112 - 131	0h 03m	6%	0.24 mi
Zone 1	94 - 112	0h 00m	0%	0.01 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	12' 04	+0' 18	5.0	-0.1	139	+39 ft
2	11' 34	-0' 11	5.2	+0.1	148	-10 ft
3	11' 32	-0' 13	5.2	+0.1	155	+3 ft
4	11' 01	-0' 44	5.4	+0.3	160	-16 ft
end	12' 30	+0' 44	4.8	-0.3	153	-16 ft
Versus average of 11' 45 min/mi: Slower Faster

skiing

18 April, 2007 23:11

Fun day skiing in snow and fog at Sugarbowl!

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Norden, CA	Elev. Gain:	+0 ft
Date:	04/14/07	Up/Downhill:	[+0/-0]
Time:	10:43 AM	Difficulty:	0 / 5.0

Performance

Distance:	21.51 miles
Time:	3:52:09
Speed:	5.6 mph
Pace:	10' 42 /mi	Heart Rate:	86 bpm (Avg)
Calories:	2251		148 bpm (Peak)

Map

Elevation (ft.)

Speed (mph)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	168 - 187	0h 00m	0%	0.00 mi
Zone 4	150 - 168	0h 00m	0%	0.00 mi
Zone 3	131 - 150	0h 08m	3%	0.63 mi
Zone 2	112 - 131	0h 30m	13%	2.87 mi
Zone 1	94 - 112	2h 47m	72%	6.33 mi
(none)	out of range	2h 09m	55%	12.11 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	25' 58	+15' 15	2.3	-3.3	72	+131 ft
2	11' 52	+1' 09	5.0	-0.5	69	-92 ft
3	12' 07	+1' 24	5.0	-0.6	59	+404 ft
4	8' 27	-2' 15	7.1	+1.5	80	-20 ft
5	11' 09	+0' 26	5.4	-0.2	75	+108 ft
6	10' 49	+0' 06	5.5	-0.1	73	+73 ft
7	7' 27	-3' 15	8.0	+2.4	93	-633 ft
8	9' 51	-0' 51	6.1	+0.5	105	+525 ft
9	11' 41	+0' 58	5.1	-0.5	106	+121 ft
10	13' 21	+2' 38	4.5	-1.1	102	-656 ft
11	10' 03	-0' 39	6.0	+0.4	86	+502 ft
12	01' 53' 12	+01' 42' 29	0.5	-5.1	103	-125 ft
13	10' 40	-0' 02	5.6	+0.0	104	-167 ft
14	8' 50	-1' 52	6.8	+1.2	103	+754 ft
15	7' 30	-3' 12	8.0	+2.4	113	-954 ft
16	9' 55	-0' 47	6.0	+0.5	58	+787 ft
17	9' 31	-1' 11	6.3	+0.7	94	-374 ft
18	6' 56	-3' 46	8.6	+3.0	96	-138 ft
19	8' 05	-2' 37	7.4	+1.8	61	-168 ft
20	5' 24	-5' 18	11.1	+5.5	49	-36 ft
21	6' 33	-4' 09	9.1	+3.5	90	+436 ft
end	17' 45	+7' 02	3.4	-2.2	107	-486 ft
Versus average of 5.6 mph: Slower Faster

slow run

18 April, 2007 23:09

slow and quiet (forgot radio!) sunset run...

Activity

Route:	--	Elev. Avg:	59 ft
Location:	Palo Alto, CA	Elev. Gain:	+0 ft
Date:	04/18/07	Up/Downhill:	[+55/-55]
Time:	06:28 PM	Difficulty:	1.8 / 5.0

Weather:	A Few Clouds
	54F temp; 46% humidity
	54F heat index; winds W 14

Performance

Distance:	4.35 miles
Time:	0:50:57
Speed:	5.10 mph
Pace:	11' 45 /mi	Heart Rate:	154 bpm (Avg)
Calories:	522		170 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	168 - 187	0h 01m	2%	0.12 mi
Zone 4	150 - 168	0h 42m	82%	3.69 mi
Zone 3	131 - 150	0h 05m	10%	0.46 mi
Zone 2	112 - 131	0h 04m	7%	0.22 mi
Zone 1	94 - 112	0h 00m	0%	0.01 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	11' 23	-0' 22	5.3	+0.2	148	+39 ft
2	11' 20	-0' 25	5.3	+0.2	156	-9 ft
3	11' 17	-0' 28	5.3	+0.2	158	-6 ft
4	11' 06	-0' 39	5.4	+0.3	162	-16 ft
end	16' 31	+4' 45	3.6	-1.5	141	-6 ft
Versus average of 11' 45 min/mi: Slower Faster

Saturday Run

07 April, 2007 15:26

Activity

Route:	--	Elev. Avg:	81 ft
Location:	Palo Alto, CA	Elev. Gain:	+0 ft
Date:	04/07/07	Up/Downhill:	[+206/-206]
Time:	09:13 AM	Difficulty:	2.3 / 5.0

Weather:	Overcast
	64F temp; 69% humidity
	64F heat index; winds E 7

Performance

Distance:	6.04 miles
Time:	1:06:32
Speed:	5.40 mph
Pace:	11' 06 /mi	Heart Rate:	166 bpm (Avg)
Calories:	726		182 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	168 - 187	0h 43m	65%	4.15 mi
Zone 4	150 - 168	0h 16m	24%	1.45 mi
Zone 3	131 - 150	0h 09m	13%	0.64 mi
Zone 2	112 - 131	0h 00m	0%	0.03 mi
Zone 1	94 - 112	0h 00m	0%	0.01 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	10' 59	-0' 07	5.5	+0.1	152	+45 ft
2	10' 54	-0' 12	5.5	+0.1	169	+82 ft
3	10' 23	-0' 43	5.8	+0.4	169	-99 ft
4	10' 26	-0' 40	5.8	+0.4	170	-7 ft
5	10' 29	-0' 37	5.7	+0.3	173	-7 ft
6	12' 22	+1' 15	4.8	-0.5	165	-16 ft
end	17' 41	+6' 34	3.4	-2.0	141	0 ft
Versus average of 11' 06 min/mi: Slower Faster