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anja

«	January 2008	»
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sort of a 10k

30 January, 2008 13:52

a run including a walk around Lagunita with Mary, Sofia and friends

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Palo Alto, CA	Elev. Gain:	+0 ft
Date:	01/26/08	Up/Downhill:	[+0/-0]
Time:	10:42 AM	Difficulty:	0 / 5.0

Performance

Distance:	6.04 miles
Time:	1:20:38
Speed:	4.5 mph
Pace:	13' 21 /mi	Heart Rate:	150 bpm (Avg)
Calories:	684		175 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 04m	5%	0.37 mi
Zone 4	150 - 168	0h 45m	55%	3.94 mi
Zone 3	131 - 150	0h 18m	22%	1.11 mi
Zone 2	112 - 131	0h 17m	20%	0.88 mi
Zone 1	94 - 112	0h 00m	0%	0.02 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	11' 19	-2' 02	5.3	+0.8	151	-- ft
2	11' 17	-2' 04	5.3	+0.8	164	-- ft
3	19' 44	+6' 23	3.0	-1.5	134	-- ft
4	13' 04	-0' 17	4.6	+0.1	148	-- ft
5	11' 05	-2' 16	5.4	+0.9	165	-- ft
6	13' 11	-0' 10	4.5	+0.1	152	-- ft
end	18' 20	+4' 59	3.3	-1.2	132	-- ft
Versus average of 13' 21 min/mile: Slower Faster

weekend run

30 January, 2008 13:48

just a small weekend run

Activity

Route:	--	Elev. Avg:	94 ft
Location:	Palo Alto, CA	Elev. Gain:	-7 ft
Date:	01/12/08	Up/Downhill:	[+196/-203]
Time:	11:14 AM	Difficulty:	1.7 / 5.0

Performance

Distance:	4.30 miles
Time:	0:50:49
Speed:	5.1 mph
Pace:	11' 49 /mi	Heart Rate:	159 bpm (Avg)
Calories:	511		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 02m	4%	0.19 mi
Zone 4	150 - 168	0h 47m	93%	4.04 mi
Zone 3	131 - 150	0h 01m	2%	0.10 mi
Zone 2	112 - 131	0h 00m	1%	0.05 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' 44	-0' 05	5.1	+0.0	155	-- ft
2	12' 02	+0' 13	5.0	-0.1	163	-- ft
3	11' 36	-0' 13	5.2	+0.1	159	-- ft
4	11' 24	-0' 25	5.3	+0.2	158	-- ft
end	13' 00	+1' 11	4.6	-0.5	158	-- ft
Versus average of 11' 49 min/mile: Slower Faster

The Dish

03 January, 2008 15:22

A sightseeing walk to the Dish with Norwegian friends the day after new year. A short detour to the radio amateur club at the Dish where the ionosphere in the direction of Japan seemed to be very nice and clear ;-)

Activity

Route:	--	Elev. Avg:	366 ft
Location:	Palo Alto, CA	Elev. Gain:	+3 ft
Date:	01/01/08	Up/Downhill:	[+659/-656]
Time:	03:00 PM	Difficulty:	2.6 / 5.0

Weather:	Mostly Cloudy
	55 F temp; 59% humidity
	55 F heat index; winds Vrbl 6

Performance

Distance:	4.15 miles
Time:	1:25:16
Speed:	2.9 mph
Pace:	20' 41 /mi	Heart Rate:	120 bpm (Avg)
Calories:	358		154 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 03m	3%	0.17 mi
Zone 3	131 - 150	0h 19m	22%	1.00 mi
Zone 2	112 - 131	0h 37m	43%	1.98 mi
Zone 1	94 - 112	0h 29m	33%	1.33 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	23' 48	+3' 06	2.5	-0.4	124	+289 ft
2	18' 55	-1' 46	3.2	+0.3	117	-43 ft
3	17' 20	-3' 21	3.5	+0.6	115	-170 ft
4	20' 20	-0' 21	3.0	+0.1	121	+3 ft
end	16' 48	-3' 53	3.6	+0.7	123	-75 ft
Versus average of 2.9 mph: Slower Faster