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Geoffrey's blog

«	November 2007	»
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Got Layed Off Run

15 November, 2007 23:45

Lets just say I was blowing off a little steam from being let go at my job.

Activity

Route:	--	Elev. Avg:	739 ft
Location:	Jenks, OK	Elev. Gain:	+10 ft
Date:	11/15/07	Up/Downhill:	[+469/-459]
Time:	04:28 PM	Difficulty:	2.7 / 5.0

Weather:	Fair
	52 F temp; 24% humidity
	52 F heat index; winds Vrbl 5

Performance

Distance:	4.26 miles
Time:	0:37:15
Speed:	6.9 mph
Pace:	8' 45 /mi	Heart Rate:	168 bpm (Avg)
Calories:	676		238 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	167 - 185	0h 21m	56%	2.23 mi
Zone 4	148 - 167	0h 19m	50%	2.11 mi
Zone 3	130 - 148	0h 01m	2%	0.10 mi
Zone 2	111 - 130	0h 02m	4%	0.06 mi
Zone 1	93 - 111	0h 00m	0%	0.00 mi
(none)	out of range	0h 02m	5%	0.21 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	8' 23	-0' 22	7.2	+0.3	179	-13 ft
2	8' 39	-0' 06	6.9	+0.1	167	-46 ft
3	11' 29	+2' 44	5.2	-1.6	161	+46 ft
4	9' 38	+0' 53	6.2	-0.6	166	+46 ft
end	8' 27	-0' 18	7.1	+0.2	169	-23 ft
Versus average of 8' 45 min/mile: Slower Faster

McNellies Pub Run

15 November, 2007 23:44

This was the most fun I have had at any race. I participated in the Guiness Challenge, which included drinking 3 12oz glasses of Guiness during the race.

Definitely a blast, and a must-do race from now on.

Activity

Route:	--	Elev. Avg:	709 ft
Location:	Tulsa, OK	Elev. Gain:	+0 ft
Date:	11/10/07	Up/Downhill:	[+98/-98]
Time:	03:00 PM	Difficulty:	1.8 / 5.0

Performance

Distance:	3.39 miles
Time:	0:30:00
Speed:	6.8 mph
Pace:	8' 51 /mi	Heart Rate:	168 bpm (Avg)
Calories:	547		179 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	167 - 185	0h 23m	76%	2.60 mi
Zone 4	148 - 167	0h 07m	24%	0.75 mi
Zone 3	130 - 148	0h 02m	8%	0.16 mi
Zone 2	111 - 130	0h 00m	0%	0.02 mi
Zone 1	93 - 111	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	8' 15	-0' 36	7.3	+0.5	165	-10 ft
2	9' 45	+0' 54	6.2	-0.6	170	-3 ft
3	10' 14	+1' 23	5.9	-0.9	169	+13 ft
end	9' 00	+0' 09	6.7	-0.1	170	0 ft
Versus average of 8' 51 min/mile: Slower Faster

Training Run

08 November, 2007 10:46

Activity

Route:	--	Elev. Avg:	739 ft
Location:	Jenks, OK	Elev. Gain:	-7 ft
Date:	11/06/07	Up/Downhill:	[+567/-574]
Time:	05:53 AM	Difficulty:	3.0 / 5.0

Performance

Distance:	5.93 miles
Time:	0:54:43
Speed:	6.5 mph
Pace:	9' 14 /mi	Heart Rate:	155 bpm (Avg)
Calories:	943		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	167 - 185	0h 04m	7%	0.37 mi
Zone 4	148 - 167	0h 41m	75%	4.28 mi
Zone 3	130 - 148	0h 05m	9%	0.53 mi
Zone 2	111 - 130	0h 03m	5%	0.23 mi
Zone 1	93 - 111	0h 09m	17%	0.81 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	9' 55	+0' 41	6.0	-0.4	144	-30 ft
2	10' 28	+1' 14	5.7	-0.8	145	+3 ft
3	8' 57	-0' 17	6.7	+0.2	155	-33 ft
4	11' 16	+2' 02	5.3	-1.2	156	+20 ft
5	10' 44	+1' 30	5.6	-0.9	152	-4 ft
6	9' 36	+0' 22	6.2	-0.3	162	+10 ft
end	9' 24	+0' 10	6.4	-0.1	169	+26 ft
Versus average of 9' 14 min/mile: Slower Faster

Training Run

08 November, 2007 10:45

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Jenks, OK	Elev. Gain:	+0 ft
Date:	11/01/07	Up/Downhill:	[+0/-0]
Time:	04:16 PM	Difficulty:	0 / 5.0

Performance

Distance:	3.01 miles
Time:	0:26:38
Speed:	6.8 mph
Pace:	8' 51 /mi	Heart Rate:	157 bpm (Avg)
Calories:	477		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	167 - 185	0h 04m	16%	0.51 mi
Zone 4	148 - 167	0h 22m	83%	2.43 mi
Zone 3	130 - 148	0h 02m	8%	0.22 mi
Zone 2	111 - 130	0h 00m	2%	0.03 mi
Zone 1	93 - 111	0h 00m	0%	0.00 mi
(none)	out of range	0h 00m	2%	0.08 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 11	+0' 20	6.5	-0.2	155	-- ft
2	9' 32	+0' 41	6.3	-0.5	155	-- ft
3	8' 54	+0' 03	6.7	-0.0	159	-- ft
end	12' 02	+3' 11	5.0	-1.8	171	-- ft
Versus average of 8' 51 min/mile: Slower Faster