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Naves

«	July 2007	»
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22	23	24	25	26	27	28
29	30	31

Bike Shoreline Jul 30 07

31 July, 2007 02:37

Activity

Route:	--	Elev. Avg:	39 ft
Location:	Los Altos, CA	Elev. Gain:	+0 ft
Date:	07/30/07	Up/Downhill:	[+314/-314]
Time:	06:40 PM	Difficulty:	3.0 / 5.0

Weather:	Fair
	73F temp; 63% humidity
	73F heat index; winds N 9

Performance

Distance:	15.06 miles
Time:	1:13:07
Speed:	12.4 mph
Pace:	4' 50 /mi	Heart Rate:	135 bpm (Avg)
Calories:	770		169 bpm (Peak)

Map

Elevation (ft.)

Speed (mph)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	180 - 200	0h 00m	0%	0.00 mi
Zone 4	160 - 180	0h 02m	3%	0.53 mi
Zone 3	140 - 160	0h 32m	44%	7.56 mi
Zone 2	120 - 140	0h 34m	46%	7.09 mi
Zone 1	100 - 120	0h 05m	7%	0.62 mi
(none)	out of range	0h 02m	3%	0.08 mi

Alpine Rd Jul 29 07

29 July, 2007 19:28

Activity

Route:	--	Elev. Avg:	374 ft
Location:	Los Altos, CA	Elev. Gain:	+0 ft
Date:	07/29/07	Up/Downhill:	[+1801/-1801]
Time:	12:41 PM	Difficulty:	4.4 / 5.0

Weather:	Fair
	73F temp; 57% humidity
	73F heat index; winds NW 12

Performance

Distance:	27.80 miles
Time:	2:14:12
Speed:	12.4 mph
Pace:	4' 50 /mi	Heart Rate:	140 bpm (Avg)
Calories:	1914		183 bpm (Peak)

Map

Elevation (ft.)

Speed (mph)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	180 - 200	0h 04m	3%	0.44 mi
Zone 4	160 - 180	0h 31m	23%	4.69 mi
Zone 3	140 - 160	0h 41m	30%	9.20 mi
Zone 2	120 - 140	0h 41m	30%	9.29 mi
Zone 1	100 - 120	0h 22m	16%	5.03 mi
(none)	out of range	0h 04m	3%	0.43 mi

Lower Creek Jul 17 07

18 July, 2007 02:05

It wasn't easy with pain in the knee and sun over my head!!!!!! Thanx to Dave, Craig and Mike for pushing me enough to finish it!

Activity

Route:	--	Elev. Avg:	52 ft
Location:	Menlo Park, CA	Elev. Gain:	+3 ft
Date:	07/17/07	Up/Downhill:	[+137/-134]
Time:	12:15 PM	Difficulty:	1.9 / 5.0

Weather:	Partly Cloudy
	73F temp; 66% humidity
	73F heat index; winds N 12

Performance

Distance:	5.04 miles
Time:	0:52:19
Speed:	5.8 mph
Pace:	10' 23 /mi	Heart Rate:	174 bpm (Avg)
Calories:	624		189 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	180 - 200	0h 18m	35%	1.80 mi
Zone 4	160 - 180	0h 33m	62%	3.15 mi
Zone 3	140 - 160	0h 03m	5%	0.28 mi
Zone 2	120 - 140	0h 01m	2%	0.11 mi
Zone 1	100 - 120	0h 00m	0%	0.05 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' 35	-0' 48	6.3	+0.5	154	+7 ft
2	9' 33	-0' 50	6.3	+0.5	177	-17 ft
3	11' 06	+0' 43	5.4	-0.4	177	-6 ft
4	11' 14	+0' 51	5.3	-0.4	177	+10 ft
5	10' 19	-0' 04	5.8	+0.0	182	+9 ft
end	9' 40	-0' 43	6.2	+0.4	188	0 ft
Versus average of 10' 23 min/mi: Slower Faster

Shoreline ASHA Long Run Jul 14

14 July, 2007 18:15

First long run with ASHA.....felt good after the run!!!!!

Activity

Route:	--	Elev. Avg:	4 ft
Location:	Mountain View, CA	Elev. Gain:	+0 ft
Date:	07/14/07	Up/Downhill:	[+360/-360]
Time:	07:36 AM	Difficulty:	2.9 / 5.0

Weather:	Partly Cloudy
	64F temp; 78% humidity
	64F heat index; winds N 5

Performance

Distance:	11.97 miles
Time:	2:16:12
Speed:	5.3 mph
Pace:	11' 23 /mi	Heart Rate:	165 bpm (Avg)
Calories:	1496		191 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	180 - 200	0h 05m	3%	0.51 mi
Zone 4	160 - 180	1h 41m	74%	9.23 mi
Zone 3	140 - 160	0h 26m	19%	2.10 mi
Zone 2	120 - 140	0h 06m	4%	0.37 mi
Zone 1	100 - 120	0h 00m	0%	0.01 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	11' 16	-0' 07	5.3	+0.0	150	-6 ft
2	11' 47	+0' 24	5.1	-0.2	157	+7 ft
3	11' 33	+0' 10	5.2	-0.1	161	+3 ft
4	10' 45	-0' 38	5.6	+0.3	166	0 ft
5	10' 44	-0' 39	5.6	+0.3	166	0 ft
6	12' 05	+0' 42	5.0	-0.3	161	-7 ft
7	11' 43	+0' 20	5.1	-0.2	165	+14 ft
8	11' 55	+0' 32	5.0	-0.2	171	-10 ft
9	10' 50	-0' 33	5.5	+0.3	171	-6 ft
10	11' 21	-0' 02	5.3	+0.0	171	+7 ft
11	12' 25	+1' 02	4.8	-0.4	165	+6 ft
end	10' 16	-1' 07	5.8	+0.6	179	-6 ft
Versus average of 11' 23 min/mi: Slower Faster

Rancho San Antonio Jul 12 2007

12 July, 2007 23:54

With Team ASHA.... Trying to get back into the game after more than a month!!!!!!!!!

Activity

Route:	--	Elev. Avg:	467 ft
Location:	Mountain View, CA	Elev. Gain:	-7 ft
Date:	07/12/07	Up/Downhill:	[+708/-715]
Time:	06:40 PM	Difficulty:	2.9 / 5.0

Weather:	Fair
	72F temp; 47% humidity
	72F heat index; winds NW 13

Performance

Distance:	5.50 miles
Time:	0:59:41
Speed:	5.5 mph
Pace:	10' 51 /mi	Heart Rate:	171 bpm (Avg)
Calories:	675		191 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	180 - 200	0h 19m	32%	1.85 mi
Zone 4	160 - 180	0h 41m	69%	2.95 mi
Zone 3	140 - 160	0h 09m	14%	0.75 mi
Zone 2	120 - 140	0h 12m	21%	0.29 mi
Zone 1	100 - 120	0h 00m	0%	0.02 mi
(none)	out of range	0h 00m	0%	0.00 mi