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Naves

«	May 2008	»
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Egyptian Lite May 22 2008

22 May, 2008 15:35

Thanx to Dave for pacing me and pushing me the last mile to get the 9:30 min/mile pace!!!!!!!!!!

Activity

Route:	--	Elev. Avg:	69 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	05/22/08	Up/Downhill:	[+36/-36]
Time:	12:03 PM	Difficulty:	1.8 / 5.0

Weather:	Clear
	68 F temp; 31% humidity
	68 F heat index; winds W 17 G 29

Performance

Distance:	4.18 miles
Time:	0:39:44
Speed:	6.3 mph
Pace:	9' 30 /mi	Heart Rate:	170 bpm (Avg)
Calories:	461		193 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 06m	16%	0.77 mi
Zone 4	160 - 180	0h 28m	71%	3.03 mi
Zone 3	140 - 160	0h 03m	9%	0.38 mi
Zone 2	120 - 140	0h 00m	1%	0.05 mi
Zone 1	100 - 120	0h 00m	1%	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	9' 07	-0' 23	6.6	+0.3	164	0 ft
2	10' 21	+0' 51	5.8	-0.5	160	+10 ft
3	9' 31	+0' 01	6.3	-0.0	175	+3 ft
4	8' 59	-0' 31	6.7	+0.4	180	-13 ft
end	7' 39	-1' 51	7.8	+1.5	189	0 ft
Versus average of 9' 30 min/mile: Slower Faster

Lower Creek May 20 2008

20 May, 2008 16:14

Fastest run with a decent heart rate since a long time!!!!!!!!!!!!!

Activity

Route:	--	Elev. Avg:	52 ft
Location:	Menlo Park, CA	Elev. Gain:	+4 ft
Date:	05/20/08	Up/Downhill:	[+131/-127]
Time:	12:18 PM	Difficulty:	1.8 / 5.0

Weather:	Partly Cloudy
	70 F temp; 58% humidity
	70 F heat index; winds NW 8 G 17

Performance

Distance:	5.06 miles
Time:	0:49:42
Speed:	6.1 mph
Pace:	9' 49 /mi	Heart Rate:	165 bpm (Avg)
Calories:	523		187 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 04m	8%	0.46 mi
Zone 4	160 - 180	0h 38m	76%	3.83 mi
Zone 3	140 - 160	0h 06m	12%	0.63 mi
Zone 2	120 - 140	0h 02m	4%	0.18 mi
Zone 1	100 - 120	0h 00m	0%	0.04 mi
(none)	out of range	0h 00m	0%	0.04 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 53	+0' 04	6.1	-0.0	144	0 ft
2	9' 47	-0' 02	6.1	+0.0	166	-16 ft
3	10' 09	+0' 20	5.9	-0.2	166	-4 ft
4	10' 03	+0' 14	6.0	-0.1	171	+10 ft
5	9' 13	-0' 36	6.5	+0.4	180	+9 ft
end	9' 02	-0' 47	6.6	+0.5	187	+3 ft
Versus average of 9' 49 min/mile: Slower Faster

Portola Alpine SandHill Biking May 17 08

18 May, 2008 01:41

Activity

Route:	--	Elev. Avg:	239 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	05/17/08	Up/Downhill:	[+1092/-1092]
Time:	06:37 PM	Difficulty:	4.0 / 5.0

Weather:	Clear
	68 F temp; 63% humidity
	68 F heat index; winds NW 17

Performance

Distance:	18.28 miles
Time:	1:18:54
Speed:	13.9 mph
Pace:	4' 19 /mi	Heart Rate:	134 bpm (Avg)
Calories:	954		176 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 08m	10%	1.22 mi
Zone 3	140 - 160	0h 28m	36%	6.48 mi
Zone 2	120 - 140	0h 35m	45%	8.74 mi
Zone 1	100 - 120	0h 15m	18%	3.18 mi
(none)	out of range	0h 01m	1%	0.10 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	5' 33	+1' 14	10.8	-3.1	116	+16 ft
2	5' 06	+0' 47	11.8	-2.2	118	+14 ft
3	4' 27	+0' 08	13.5	-0.4	122	-3 ft
4	4' 54	+0' 35	12.2	-1.7	141	+105 ft
5	5' 15	+0' 56	11.4	-2.5	160	+158 ft
6	4' 39	+0' 20	12.9	-1.0	151	+82 ft
7	3' 44	-0' 34	16.0	+2.1	136	-124 ft
8	4' 55	+0' 36	12.2	-1.7	151	+59 ft
9	4' 48	+0' 29	12.5	-1.4	145	+59 ft
10	4' 51	+0' 32	12.4	-1.5	146	+75 ft
11	4' 49	+0' 30	12.4	-1.5	149	+59 ft
12	3' 38	-0' 40	16.5	+2.6	139	-98 ft
13	4' 38	+0' 19	12.9	-1.0	113	-124 ft
14	3' 04	-1' 14	19.5	+5.6	115	-98 ft
15	3' 21	-0' 57	17.8	+3.9	126	-49 ft
16	3' 27	-0' 51	17.4	+3.5	131	-53 ft
17	3' 11	-1' 07	18.8	+4.9	142	-42 ft
18	5' 39	+1' 20	10.6	-3.3	137	-16 ft
end	4' 54	+0' 35	12.2	-1.7	127	-16 ft
Versus average of 13.9 mph: Slower Faster

Rev Egyptian Lite May 15

15 May, 2008 22:05

Activity

Route:	--	Elev. Avg:	69 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	05/15/08	Up/Downhill:	[+42/-42]
Time:	12:20 PM	Difficulty:	2.3 / 5.0

Weather:	Mostly Cloudy
	93 F temp; 25% humidity
	90 F heat index; winds Vrbl 5

Performance

Distance:	4.11 miles
Time:	0:43:51
Speed:	5.6 mph
Pace:	10' 40 /mi	Heart Rate:	166 bpm (Avg)
Calories:	509		187 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 08m	19%	0.79 mi
Zone 4	160 - 180	0h 26m	59%	2.52 mi
Zone 3	140 - 160	0h 10m	23%	0.87 mi
Zone 2	120 - 140	0h 02m	4%	0.15 mi
Zone 1	100 - 120	0h 01m	3%	0.08 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	11' 23	+0' 43	5.3	-0.4	143	+6 ft
2	9' 48	-0' 52	6.1	+0.5	170	+7 ft
3	10' 41	+0' 01	5.6	-0.0	177	-10 ft
4	11' 06	+0' 26	5.4	-0.2	174	-3 ft
end	11' 40	+1' 00	5.1	-0.5	180	0 ft
Versus average of 10' 40 min/mile: Slower Faster

Stanford Lake NB May 10

12 May, 2008 11:45

Activity

Route:	--	Elev. Avg:	75 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	05/10/08	Up/Downhill:	[+255/-255]
Time:	01:10 PM	Difficulty:	2.5 / 5.0

Weather:	Clear
	68 F temp; 93% humidity
	68 F heat index; winds N 9

Performance

Distance:	8.00 miles
Time:	1:26:01
Speed:	5.6 mph
Pace:	10' 45 /mi	Heart Rate:	170 bpm (Avg)
Calories:	1006		192 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 15m	17%	1.46 mi
Zone 4	160 - 180	1h 00m	69%	5.52 mi
Zone 3	140 - 160	0h 15m	17%	1.32 mi
Zone 2	120 - 140	0h 00m	0%	0.01 mi
Zone 1	100 - 120	0h 00m	0%	0.00 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	10' 53	+0' 08	5.5	-0.1	153	+17 ft
2	11' 11	+0' 26	5.4	-0.2	161	+7 ft
3	10' 41	-0' 04	5.6	+0.0	171	0 ft
4	10' 54	+0' 09	5.5	-0.1	180	+72 ft
5	11' 27	+0' 42	5.2	-0.3	172	-66 ft
6	11' 05	+0' 20	5.4	-0.2	172	-10 ft
7	11' 10	+0' 25	5.4	-0.2	173	-20 ft
8	9' 50	-0' 55	6.1	+0.5	181	0 ft
end	**	**	**	**	192	** ft
Versus average of 10' 45 min/mile: Slower Faster
** Insufficient data to calculate this split

Stanford Cathedral May 08

09 May, 2008 16:33

Activity

Route:	--	Elev. Avg:	68 ft
Location:	Menlo Park, CA	Elev. Gain:	-3 ft
Date:	05/08/08	Up/Downhill:	[+88/-91]
Time:	12:01 PM	Difficulty:	1.9 / 5.0

Weather:	Clear
	64 F temp; 65% humidity
	64 F heat index; winds N 12

Performance

Distance:	5.02 miles
Time:	0:52:33
Speed:	5.7 mph
Pace:	10' 28 /mi	Heart Rate:	166 bpm (Avg)
Calories:	627		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 04m	7%	0.44 mi
Zone 4	160 - 180	0h 40m	77%	3.83 mi
Zone 3	140 - 160	0h 08m	16%	0.81 mi
Zone 2	120 - 140	0h 00m	0%	0.04 mi
Zone 1	100 - 120	0h 00m	0%	0.02 mi
(none)	out of range	0h 00m	0%	0.04 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	10' 19	-0' 09	5.8	+0.1	153	0 ft
2	10' 55	+0' 27	5.5	-0.2	162	+3 ft
3	10' 32	+0' 04	5.7	-0.0	170	0 ft
4	10' 55	+0' 27	5.5	-0.2	169	0 ft
5	9' 33	-0' 55	6.3	+0.5	179	-7 ft
end	**	**	**	**	188	** ft
Versus average of 10' 28 min/mile: Slower Faster
** Insufficient data to calculate this split

Lower Creek May 06 2008

06 May, 2008 22:54

Activity

Route:	--	Elev. Avg:	53 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	05/06/08	Up/Downhill:	[+147/-147]
Time:	12:14 PM	Difficulty:	1.8 / 5.0

Weather:	Clear
	64 F temp; 60% humidity
	64 F heat index; winds N 7

Performance

Distance:	5.09 miles
Time:	0:52:19
Speed:	5.8 mph
Pace:	10' 17 /mi	Heart Rate:	170 bpm (Avg)
Calories:	635		184 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 17m	32%	1.70 mi
Zone 4	160 - 180	0h 35m	67%	3.59 mi
Zone 3	140 - 160	0h 03m	6%	0.30 mi
Zone 2	120 - 140	0h 00m	1%	0.05 mi
Zone 1	100 - 120	0h 00m	0%	0.01 mi
(none)	out of range	0h 05m	9%	0.03 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	14' 46	+4' 29	4.1	-1.8	148	0 ft
2	8' 58	-1' 19	6.7	+0.9	176	-20 ft
3	10' 06	-0' 11	5.9	+0.1	179	0 ft
4	10' 19	+0' 02	5.8	-0.0	177	+10 ft
5	10' 44	+0' 27	5.6	-0.2	176	+6 ft
end	10' 08	-0' 09	5.9	+0.1	183	+3 ft
Versus average of 10' 17 min/mile: Slower Faster

Stanford Cathedral Apr 30 2008

01 May, 2008 00:11

Activity

Route:	--	Elev. Avg:	68 ft
Location:	--	Elev. Gain:	+3 ft
Date:	04/30/08	Up/Downhill:	[+88/-85]
Time:	12:16 PM	Difficulty:	1.8 / 5.0

Performance

Distance:	5.00 miles
Time:	0:52:53
Speed:	5.7 mph
Pace:	10' 35 /mi
Calories:	625

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 56	-0' 39	6.0	+0.4	+7 ft
2	11' 09	+0' 34	5.4	-0.3	0 ft
3	10' 41	+0' 06	5.6	-0.1	0 ft
4	11' 01	+0' 26	5.4	-0.2	-3 ft
5	10' 32	-0' 03	5.7	+0.0	0 ft
end	**	**	**	**	** ft
Versus average of 10' 35 min/mile: Slower Faster
** Insufficient data to calculate this split