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anja

«	May 2008	»
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Hurra for 17. mai!

18 May, 2008 10:18

Norways constitution day, and a run in the heat before celebration with bbq, flags, champaign and ice cream. (In Oslo it was snowing during the large parade...)

Activity

Route:	--	Elev. Avg:	93 ft
Location:	Palo Alto, CA	Elev. Gain:	+4 ft
Date:	05/17/08	Up/Downhill:	[+213/-209]
Time:	07:59 AM	Difficulty:	2.1 / 5.0

Weather:	Clear
	72 F temp; 63% humidity
	72 F heat index; winds NW 9

Performance

Distance:	4.43 miles
Time:	0:49:50
Speed:	5.3 mph
Pace:	11' 15 /mi	Heart Rate:	157 bpm (Avg)
Calories:	535		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%	0.18 mi
Zone 4	150 - 168	0h 41m	82%	3.65 mi
Zone 3	131 - 150	0h 08m	16%	0.70 mi
Zone 2	112 - 131	0h 00m	1%	0.06 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' 43	+0' 28	5.1	-0.2	145	+45 ft
2	11' 43	+0' 28	5.1	-0.2	158	+79 ft
3	11' 17	+0' 02	5.3	-0.0	157	-82 ft
4	10' 49	-0' 26	5.5	+0.2	162	-30 ft
end	10' 00	-1' 15	6.0	+0.7	167	-9 ft
Versus average of 11' 15 min/mile: Slower Faster

Warm morning

16 May, 2008 10:00

A long time ago I promised myself never to use the weather as an excuse not to run or do outdoor things, and I have been running through a fair number of snow and rain storms, hail and whiteouts... But the heat the last couple of days have been though!

Activity

Route:	--	Elev. Avg:	58 ft
Location:	Palo Alto, CA	Elev. Gain:	+3 ft
Date:	05/16/08	Up/Downhill:	[+52/-49]
Time:	06:56 AM	Difficulty:	1.6 / 5.0

Weather:	Clear
	64 F temp; 72% humidity
	64 F heat index; winds Calm

Performance

Distance:	3.39 miles
Time:	0:37:47
Speed:	5.4 mph
Pace:	11' 09 /mi	Heart Rate:	153 bpm (Avg)
Calories:	412		169 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 00m	0%	0.03 mi
Zone 4	150 - 168	0h 28m	74%	2.56 mi
Zone 3	131 - 150	0h 11m	29%	0.97 mi
Zone 2	112 - 131	0h 00m	1%	0.06 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' 47	+0' 38	5.1	-0.3	144	+39 ft
2	11' 06	-0' 03	5.4	+0.0	152	-9 ft
3	10' 25	-0' 44	5.8	+0.4	159	-19 ft
end	11' 25	+0' 16	5.2	-0.1	161	-6 ft
Versus average of 11' 09 min/mile: Slower Faster

...

12 May, 2008 16:52

Have been absolutely drained for energy lately, and did not manage to run last week. Felt better today, and decided to totally overdo it... I walked, dragging both feet after me on the way back to work from the lake... Great idea!

Activity

Route:	--	Elev. Avg:	94 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	05/12/08	Up/Downhill:	[+324/-324]
Time:	11:59 AM	Difficulty:	2.7 / 5.0

Weather:	Mostly Cloudy
	72 F temp; 32% humidity
	72 F heat index; winds NW 12 G 18

Performance

Distance:	8.49 miles
Time:	1:54:53
Speed:	4.4 mph
Pace:	13' 38 /mi	Heart Rate:	145 bpm (Avg)
Calories:	902		171 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 09m	7%	0.79 mi
Zone 4	150 - 168	0h 48m	42%	4.26 mi
Zone 3	131 - 150	0h 30m	26%	2.04 mi
Zone 2	112 - 131	0h 33m	29%	1.94 mi
Zone 1	94 - 112	0h 00m	0%	0.04 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' 30	-2' 08	5.2	+0.8	145	+13 ft
2	11' 01	-2' 37	5.4	+1.0	157	+3 ft
3	11' 11	-2' 27	5.4	+1.0	163	+33 ft
4	10' 56	-2' 42	5.5	+1.1	168	+23 ft
5	13' 57	+0' 18	4.3	-0.1	152	-7 ft
6	13' 45	+0' 06	4.4	-0.0	145	-29 ft
7	15' 09	+1' 30	4.0	-0.4	136	-30 ft
8	18' 31	+4' 52	3.2	-1.2	126	-6 ft
end	16' 51	+3' 12	3.6	-0.8	122	0 ft
Versus average of 4.4 mph: Slower Faster

Shoreline Half Marathon

03 May, 2008 15:43

Another private half marathon... Great day for running - sunny but not too warm... I am starting to enjoy this! Now - back to work...

Activity

Route:	--	Elev. Avg:	12 ft
Location:	Palo Alto, CA	Elev. Gain:	+0 ft
Date:	05/03/08	Up/Downhill:	[+121/-121]
Time:	09:53 AM	Difficulty:	2.3 / 5.0

Weather:	Mostly Cloudy
	63 F temp; 58% humidity
	63 F heat index; winds NE 9

Performance

Distance:	13.17 miles
Time:	2:36:44
Speed:	5.0 mph
Pace:	11' 54 /mi	Heart Rate:	154 bpm (Avg)
Calories:	1563		167 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 00m	0%	0.00 mi
Zone 4	150 - 168	2h 09m	82%	10.89 mi
Zone 3	131 - 150	0h 27m	17%	2.30 mi
Zone 2	112 - 131	0h 02m	1%	0.16 mi
Zone 1	94 - 112	0h 00m	0%	0.03 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' 37	+0' 43	4.8	-0.3	135	-16 ft
2	11' 47	-0' 07	5.1	+0.0	146	-10 ft
3	11' 33	-0' 21	5.2	+0.1	151	-3 ft
4	11' 44	-0' 10	5.1	+0.1	153	0 ft
5	11' 40	-0' 14	5.1	+0.1	155	0 ft
6	11' 45	-0' 09	5.1	+0.1	156	0 ft
7	11' 43	-0' 11	5.1	+0.1	155	0 ft
8	11' 47	-0' 07	5.1	+0.0	158	-6 ft
9	12' 08	+0' 14	4.9	-0.1	157	+23 ft
10	12' 20	+0' 26	4.9	-0.2	156	-16 ft
11	11' 55	+0' 01	5.0	-0.0	158	+6 ft
12	11' 51	-0' 03	5.1	+0.0	160	+13 ft
13	12' 07	+0' 13	5.0	-0.1	160	+6 ft
end	10' 36	-1' 18	5.7	+0.6	166	+3 ft
Versus average of 11' 54 min/mile: Slower Faster