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Naves

«	July 2008	»
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Egyptian Lite Jul 31 2008

31 July, 2008 16:22

Pretty cool! 9.22min/mile pace!!!!!!!!!!!! Thanks to Dave!!!!!!!!!

Activity

Route:	--	Elev. Avg:	70 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	07/31/08	Up/Downhill:	[+36/-36]
Time:	11:17 AM	Difficulty:	1.8 / 5.0

Weather:	Clear
	70 F temp; 63% humidity
	70 F heat index; winds N 12

Performance

Distance:	4.11 miles
Time:	0:38:29
Speed:	6.4 mph
Pace:	9' 22 /mi	Heart Rate:	164 bpm (Avg)
Calories:	497		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 02m	6%	0.28 mi
Zone 4	160 - 180	0h 29m	76%	2.98 mi
Zone 3	140 - 160	0h 09m	23%	0.94 mi
Zone 2	120 - 140	0h 01m	2%	0.07 mi
Zone 1	100 - 120	0h 00m	0%	0.04 mi
(none)	out of range	0h 01m	2%	0.02 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	10' 41	+1' 19	5.6	-0.8	156	0 ft
2	9' 07	-0' 15	6.6	+0.2	162	+10 ft
3	10' 27	+1' 05	5.7	-0.7	165	+3 ft
4	10' 21	+0' 59	5.8	-0.6	172	-13 ft
end	6' 24	-2' 58	9.4	+3.0	175	0 ft
Versus average of 9' 22 min/mile: Slower Faster

Lower Creek Jul 29 08

29 July, 2008 17:02

Activity

Route:	--	Elev. Avg:	52 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	07/29/08	Up/Downhill:	[+121/-121]
Time:	12:16 PM	Difficulty:	1.9 / 5.0

Weather:	Clear
	70 F temp; 63% humidity
	70 F heat index; winds N 12 G 23

Performance

Distance:	5.02 miles
Time:	0:49:12
Speed:	6.1 mph
Pace:	9' 48 /mi	Heart Rate:	172 bpm (Avg)
Calories:	621		190 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 14m	29%	1.44 mi
Zone 4	160 - 180	0h 34m	69%	3.53 mi
Zone 3	140 - 160	0h 04m	8%	0.44 mi
Zone 2	120 - 140	0h 01m	2%	0.04 mi
Zone 1	100 - 120	0h 00m	1%	0.07 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' 33	-0' 15	6.3	+0.2	150	+4 ft
2	9' 12	-0' 36	6.5	+0.4	178	-20 ft
3	10' 16	+0' 28	5.8	-0.3	176	-4 ft
4	11' 04	+1' 16	5.4	-0.7	177	+9 ft
5	9' 35	-0' 13	6.3	+0.1	180	+9 ft
end	9' 10	-0' 38	6.5	+0.4	190	0 ft
Versus average of 9' 48 min/mile: Slower Faster

Egyptian Lite Jul 24 2008

24 July, 2008 16:45

Just missed the 9:30min/mile pace!!!!!!!!

Activity

Route:	--	Elev. Avg:	69 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	07/24/08	Up/Downhill:	[+42/-42]
Time:	12:20 PM	Difficulty:	1.8 / 5.0

Weather:	Clear
	73 F temp; 53% humidity
	73 F heat index; winds NW 14

Performance

Distance:	4.15 miles
Time:	0:39:29
Speed:	6.3 mph
Pace:	9' 31 /mi	Heart Rate:	161 bpm (Avg)
Calories:	512		180 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 00m	0%	0.02 mi
Zone 4	160 - 180	0h 30m	76%	3.15 mi
Zone 3	140 - 160	0h 07m	19%	0.79 mi
Zone 2	120 - 140	0h 03m	7%	0.20 mi
Zone 1	100 - 120	0h 00m	0%	0.05 mi
(none)	out of range	0h 01m	2%	0.06 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 13	-0' 18	6.5	+0.2	142	0 ft
2	10' 27	+0' 56	5.7	-0.6	160	+10 ft
3	9' 33	+0' 02	6.3	-0.0	171	+3 ft
4	10' 08	+0' 37	5.9	-0.4	171	-13 ft
end	9' 36	+0' 05	6.2	-0.1	175	0 ft
Versus average of 9' 31 min/mile: Slower Faster

Lower Creek Jul 22 2008

22 July, 2008 23:52

Activity

Route:	--	Elev. Avg:	53 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	07/22/08	Up/Downhill:	[+144/-144]
Time:	12:17 PM	Difficulty:	1.9 / 5.0

Weather:	Clear
	70 F temp; 63% humidity
	70 F heat index; winds N 10

Performance

Distance:	5.06 miles
Time:	0:50:26
Speed:	6.0 mph
Pace:	9' 58 /mi	Heart Rate:	167 bpm (Avg)
Calories:	627		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	7%	0.41 mi
Zone 4	160 - 180	0h 39m	77%	3.99 mi
Zone 3	140 - 160	0h 05m	11%	0.56 mi
Zone 2	120 - 140	0h 01m	2%	0.07 mi
Zone 1	100 - 120	0h 00m	0%	0.04 mi
(none)	out of range	0h 01m	2%	0.11 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 43	-0' 15	6.2	+0.1	142	0 ft
2	9' 20	-0' 38	6.4	+0.4	171	-16 ft
3	10' 52	+0' 54	5.5	-0.5	170	-4 ft
4	9' 55	-0' 03	6.0	+0.0	174	+10 ft
5	9' 54	-0' 04	6.1	+0.0	179	+9 ft
end	10' 33	+0' 35	5.7	-0.3	186	0 ft
Versus average of 9' 58 min/mile: Slower Faster

Lower "Maze" Creek Jul 20 08

20 July, 2008 23:43

Activity

Route:	--	Elev. Avg:	45 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	07/20/08	Up/Downhill:	[+170/-170]
Time:	06:12 PM	Difficulty:	2.2 / 5.0

Weather:	Partly Cloudy
	63 F temp; 62% humidity
	63 F heat index; winds NW 14

Performance

Distance:	8.16 miles
Time:	1:30:59
Speed:	5.4 mph
Pace:	11' 09 /mi	Heart Rate:	144 bpm (Avg)
Calories:	1023		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	180 - 200	0h 00m	0%	0.00 mi
Zone 4	160 - 180	0h 02m	2%	0.26 mi
Zone 3	140 - 160	1h 07m	73%	5.99 mi
Zone 2	120 - 140	0h 25m	27%	2.19 mi
Zone 1	100 - 120	0h 01m	0%	0.08 mi
(none)	out of range	0h 01m	1%	0.07 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' 16	5.5	+0.1	127	-16 ft
2	11' 14	+0' 05	5.3	-0.0	140	-3 ft
3	11' 58	+0' 49	5.0	-0.4	140	+16 ft
4	11' 29	+0' 20	5.2	-0.2	144	+22 ft
5	11' 23	+0' 14	5.3	-0.1	146	0 ft
6	11' 01	-0' 08	5.4	+0.1	149	-23 ft
7	11' 04	-0' 05	5.4	+0.0	148	0 ft
8	11' 30	+0' 21	5.2	-0.2	151	+7 ft
end	8' 58	-2' 11	6.7	+1.3	166	-3 ft
Versus average of 11' 09 min/mile: Slower Faster

Naves Maze Jul 17 08

17 July, 2008 23:50

Activity

Route:	--	Elev. Avg:	40 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	07/17/08	Up/Downhill:	[+45/-45]
Time:	07:06 PM	Difficulty:	1.8 / 5.0

Weather:	Clear
	63 F temp; 75% humidity
	63 F heat index; winds NW 9

Performance

Distance:	5.01 miles
Time:	0:48:57
Speed:	6.1 mph
Pace:	9' 46 /mi	Heart Rate:	154 bpm (Avg)
Calories:	629		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 03m	7%	0.46 mi
Zone 4	160 - 180	0h 08m	17%	0.97 mi
Zone 3	140 - 160	0h 35m	71%	3.42 mi
Zone 2	120 - 140	0h 02m	4%	0.20 mi
Zone 1	100 - 120	0h 00m	0%	0.03 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	10' 06	+0' 20	5.9	-0.2	139	-13 ft
2	10' 20	+0' 34	5.8	-0.3	149	-6 ft
3	10' 29	+0' 43	5.7	-0.4	149	+16 ft
4	9' 44	-0' 02	6.2	+0.0	159	+13 ft
5	8' 07	-1' 39	7.4	+1.2	178	-10 ft
end	**	**	**	**	186	** ft
Versus average of 9' 46 min/mile: Slower Faster
** Insufficient data to calculate this split

Lower Creek Jul 15 08

15 July, 2008 19:01

Activity

Route:	--	Elev. Avg:	52 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	07/15/08	Up/Downhill:	[+150/-150]
Time:	11:40 AM	Difficulty:	1.9 / 5.0

Weather:	Partly Cloudy with Haze
	68 F temp; 72% humidity
	68 F heat index; winds N 14

Performance

Distance:	5.03 miles
Time:	0:48:51
Speed:	6.2 mph
Pace:	9' 43 /mi
Calories:	624

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 01	+0' 18	6.0	-0.2	+7 ft
2	10' 08	+0' 25	5.9	-0.3	-20 ft
3	9' 57	+0' 14	6.0	-0.1	-6 ft
4	9' 36	-0' 07	6.2	+0.1	+10 ft
5	9' 02	-0' 41	6.6	+0.5	+9 ft
end	7' 05	-2' 38	8.5	+2.3	0 ft
Versus average of 9' 43 min/mile: Slower Faster

Naves Maze Jul 10 08

10 July, 2008 23:15

Thanks to a "stranger runner"......I increased my pace (for whatever reason) and ran the last ~2.3 miles much faster!!!!!

Activity

Route:	--	Elev. Avg:	40 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	07/10/08	Up/Downhill:	[+42/-42]
Time:	06:00 PM	Difficulty:	1.9 / 5.0

Weather:	Clear
	72 F temp; 73% humidity
	72 F heat index; winds N 17

Performance

Distance:	5.00 miles
Time:	0:49:43
Speed:	6.0 mph
Pace:	9' 57 /mi	Heart Rate:	158 bpm (Avg)
Calories:	629		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 09m	19%	1.15 mi
Zone 4	160 - 180	0h 09m	18%	1.01 mi
Zone 3	140 - 160	0h 30m	60%	2.74 mi
Zone 2	120 - 140	0h 02m	3%	0.16 mi
Zone 1	100 - 120	0h 00m	0%	0.04 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	10' 47	+0' 50	5.6	-0.5	139	-16 ft
2	10' 56	+0' 59	5.5	-0.6	148	-3 ft
3	10' 45	+0' 48	5.6	-0.5	153	+19 ft
4	8' 46	-1' 11	6.8	+0.8	177	+10 ft
5	8' 24	-1' 33	7.1	+1.1	184	-10 ft
end	**	**	**	**	191	** ft
Versus average of 9' 57 min/mile: Slower Faster
** Insufficient data to calculate this split

Lower Creek Jul 08 08

08 July, 2008 17:31

Thanks a lot to Dave for running with me and helping me finish! It was a very tough run.......it could be the heat or something.....

Activity

Route:	--	Elev. Avg:	52 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	07/08/08	Up/Downhill:	[+137/-137]
Time:	12:17 PM	Difficulty:	2.4 / 5.0

Weather:	Clear with Haze
	86 F temp; 48% humidity
	88 F heat index; winds N 10

Performance

Distance:	5.05 miles
Time:	0:52:09
Speed:	5.8 mph
Pace:	10' 20 /mi
Calories:	624

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 39	-0' 41	6.2	+0.4	+4 ft
2	9' 32	-0' 48	6.3	+0.5	-17 ft
3	10' 56	+0' 36	5.5	-0.3	-7 ft
4	10' 55	+0' 35	5.5	-0.3	+10 ft
5	10' 41	+0' 21	5.6	-0.2	+9 ft
end	8' 00	-2' 20	7.5	+1.7	0 ft
Versus average of 10' 20 min/mile: Slower Faster

Lower Creek Jul 01 08

01 July, 2008 16:02

Activity

Route:	--	Elev. Avg:	53 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	07/01/08	Up/Downhill:	[+137/-137]
Time:	12:14 PM	Difficulty:	1.9 / 5.0

Weather:	A Few Clouds
	64 F temp; 72% humidity
	64 F heat index; winds N 12

Performance

Distance:	5.02 miles
Time:	0:49:07
Speed:	6.1 mph
Pace:	9' 47 /mi	Heart Rate:	171 bpm (Avg)
Calories:	624		185 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 39	-0' 08	6.2	+0.1	+3 ft
2	9' 09	-0' 38	6.5	+0.4	-16 ft
3	9' 45	-0' 02	6.2	+0.0	-7 ft
4	10' 59	+1' 12	5.5	-0.7	+10 ft
5	9' 52	+0' 05	6.1	-0.1	+9 ft
end	10' 33	+0' 46	5.7	-0.5	0 ft
Versus average of 9' 47 min/mile: Slower Faster