This page looks plain and unstyled because you're using a non-standard compliant browser. To see it in its best form, please upgrade to a browser that supports web standards. It's free and painless.

ultradave

«	July 2009	»
			1	2	3	4
5	6	7	8	9	10	11
12	13	14	15	16	17	18
19	20	21	22	23	24	25
26	27	28	29	30	31

06/07/09 double Tantalus Trek loop

08 June, 2009 14:02

Actual run 20 miles. 2x10 mile Trek loops. Nice morning, with partly cloudy skies. High humidity. We had some spinkles on the second loop. Always feels good, with cool breezes turning the back corner on the Manoa Cliffs trail. Trail was wet, but not muddy. First loop in 1:31. Four minutes water break. Second loop in 1:46. Total time 3:21. Met with Andrew and ran the first loop, pushing the uphills, and maintaining a steady pace on the downhills. 1st road at 31min, Trek sign at 47, and 2nd road at 1:05. Second loop met up with Craig K. The first set of up's, I was ok until the top of Hogsback. Starting up the bamboo section, my achilles started bothering me, and I was also getting tired. I was not able to maintain pace and walked up in several sections. The downhills were fine. :-) Ran into Kristy S. a couple times on the 2nd loop as she was running clockwise. Ran in my Nike Air Zoom Trail.

Activity

Route:	--	Elev. Avg:	1131 ft
Location:	Honolulu, HI,	Elev. Gain:	+92 ft
Date:	06/07/09	Up/Downhill:	[+5259/-5167]
Time:	10:24 AM	Difficulty:	5.0 / 5.0

Weather:	Partly Cloudy
	81 F temp; 62% humidity
	83 F heat index; winds ENE 17 mph

Performance

Distance:	14.59 miles
Time:	3:21:00
Speed:	4.4 mph
Pace:	13' 46 /mi
Calories:	1302

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	13' 38	-0' 08	4.4	+0.0	+660 ft
2	13' 25	-0' 21	4.5	+0.1	+259 ft
3	12' 07	-1' 39	5.0	+0.6	+348 ft
4	12' 16	-1' 30	4.9	+0.5	-66 ft
5	12' 33	-1' 13	4.8	+0.4	-62 ft
6	12' 57	-0' 49	4.6	+0.3	-502 ft
7	11' 54	-1' 52	5.0	+0.7	-417 ft
8	15' 16	+1' 30	3.9	-0.4	+148 ft
9	15' 13	+1' 27	3.9	-0.4	+495 ft
10	13' 36	-0' 10	4.4	+0.1	+299 ft
11	15' 30	+1' 44	3.9	-0.5	+295 ft
12	14' 15	+0' 29	4.2	-0.1	-351 ft
13	13' 49	+0' 03	4.3	-0.0	-351 ft
14	15' 39	+1' 53	3.8	-0.5	-85 ft
end	15' 00	+1' 14	4.0	-0.4	-578 ft
Versus average of 13' 46 min/mile: Slower Faster

05/20/09 Niketown Run Club

21 May, 2009 03:34

Good turnout tonight with about 80 runners and 6 new. Ala Wai Route around Diamond Head. Easy run today. Ran with Toshiko Uehara, visitor from Tokyo. Who apparently is a fabulous long distance ocean swimmer. Ran in Nike Skylons.

Activity

Route:	--	Elev. Avg:	36 ft
Location:	Honolulu, HI,	Elev. Gain:	+0 ft
Date:	05/20/09	Up/Downhill:	[+354/-354]
Time:	08:18 PM	Difficulty:	3.1 / 5.0

Weather:	Partly Cloudy
	76 F temp; 60% humidity
	78 F heat index; winds S 7 mph

Performance

Distance:	7.34 miles
Time:	1:11:50
Speed:	6.1 mph
Pace:	9' 47 /mi
Calories:	671

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 20	-0' 27	6.4	+0.3	0 ft
2	9' 51	+0' 04	6.1	-0.0	+65 ft
3	9' 25	-0' 22	6.4	+0.2	+16 ft
4	9' 44	-0' 03	6.2	+0.0	+6 ft
5	9' 36	-0' 11	6.2	+0.1	-89 ft
6	9' 42	-0' 05	6.2	+0.0	0 ft
7	10' 02	+0' 15	6.0	-0.2	-3 ft
end	12' 07	+2' 20	5.0	-1.2	+3 ft
Versus average of 9' 47 min/mile: Slower Faster

05/18/09 Tantalus Trek loop

18 May, 2009 09:30

It was supposed to storm out this morning, but didn't. Ran the 10 mile Trek trail route with Andrew Taylor and Hans Larsson. Seemed like we were on 1:30 pace, but wound up running slower than last week. Don't know how that happened, but it was fun anyway. And the important thing was I made it into work on time this morning! Ran in Nike Zoom Trail+ (a).

Activity

Route:	--	Elev. Avg:	1116 ft
Location:	Honolulu, HI	Elev. Gain:	+4 ft
Date:	05/18/09	Up/Downhill:	[+2723/-2719]
Time:	09:46 AM	Difficulty:	3.9 / 5.0

Performance

Distance:	7.25 miles
Time:	1:43:53
Speed:	4.2 mph
Pace:	14' 19 /mi
Calories:	643

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	15' 04	+0' 45	4.0	-0.2	+597 ft
2	13' 41	-0' 38	4.4	+0.2	+387 ft
3	14' 38	+0' 19	4.1	-0.1	+259 ft
4	13' 55	-0' 24	4.3	+0.1	-3 ft
5	12' 54	-1' 25	4.7	+0.5	-99 ft
6	15' 32	+1' 13	3.9	-0.3	-466 ft
7	14' 19	+0' 00	4.2	-0.0	-466 ft
end	14' 53	+0' 34	4.0	-0.2	-206 ft
Versus average of 14' 19 min/mile: Slower Faster

04/16/09 Boston Run

16 April, 2009 13:40

Morning run from the hostel, along the Charles River. I wore long sleeves and tights. However, any skin that was exposed was frozen. Tears running down my face, snot, at the whole works. Anyway, I survived, it and it actually turned out to be a pleasant run. Passed by the MIT, BC, and turned around at the Harvard Boat House. Ran in my Luna racers.

Activity

Route:	--	Elev. Avg:	9 ft
Location:	Cambridge, MA,	Elev. Gain:	+0 ft
Date:	04/16/09	Up/Downhill:	[+134/-134]
Time:	10:07 AM	Difficulty:	2.0 / 5.0

Weather:	Sunny
	48 F temp; 40% humidity
	48 F heat index; winds NE 16 mph

Performance

Distance:	6.25 miles
Time:	0:46:14
Speed:	8.1 mph
Pace:	7' 23 /mi
Calories:	580

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	7' 48	+0' 25	7.7	-0.4	-10 ft
2	7' 21	-0' 02	8.2	+0.0	+3 ft
3	6' 36	-0' 47	9.1	+1.0	-10 ft
4	7' 49	+0' 26	7.7	-0.5	+7 ft
5	6' 54	-0' 29	8.7	+0.6	-6 ft
6	7' 35	+0' 12	7.9	-0.2	+10 ft
end	8' 32	+1' 09	7.0	-1.1	+6 ft
Versus average of 7' 23 min/mile: Slower Faster

04/04/09 Niketown Run Club

04 April, 2009 12:38

Run #2 for the day. I made it to work 10 minutes early and helped set up the tables. We had a pretty normal turnout for a Saturday. About 45 runners. We ran the Ala Moana route. I ran with the main group of runners today and stopped along the way to take some photos. If I can figure out how to set up a Picasa photobook, I'll post them there. For now I have most of them posted on my Facebook page, and also the Niketown Run Club group page. Join up to see them there. When I finished the run I forgot to turn off my GPS. Probably because I was busy taking photos. Believe me, I wouldn't run a 50 minute mile! We're winding things down at Niketown Run Club as soon it will be no more. Sad to say. Ran in my Nike Zoom Trail (1), still muddy from earlier this morning.

Activity

Route:	--	Elev. Avg:	3 ft
Location:	Honolulu, HI	Elev. Gain:	+0 ft
Date:	04/04/09	Up/Downhill:	[+22/-22]
Time:	09:01 AM	Difficulty:	1.9 / 5.0

Performance

Distance:	6.05 miles
Time:	1:43:47
Speed:	3.5 mph
Pace:	17' 09 /mi
Calories:	581

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 13	-7' 56	6.5	+3.0	0 ft
2	9' 35	-7' 34	6.3	+2.8	0 ft
3	8' 29	-8' 40	7.1	+3.6	0 ft
4	9' 22	-7' 47	6.4	+2.9	0 ft
5	12' 54	-4' 15	4.7	+1.2	0 ft
6	52' 37	+35' 28	1.1	-2.4	0 ft
end	**	**	**	**	** ft
Versus average of 17' 09 min/mile: Slower Faster
** Insufficient data to calculate this split

04/04/09 Tantalus Trail Run

04 April, 2009 12:24

I only hit the snooze button once this morning after it went off at 4:30am. Ate a banana, and then left from home to run up Round Top Drive to Puu Ualakaa State Park. I arrived there a little early and found the gate to be still locked. Luckily the gatekeeper was opening it just as Becky was pulling up. However, for some reason she just drove by me, and I was forced to walk up the hill to meet her in the parking lot. Guess she was still half asleep. That's scary to think since she had just drove over from Ewa. We were going to run the Top of Tantalus loop, however I forgot that I had to work Run Club this morning, so we just ran the smaller Makiki Valley loop. We got slightly lost right away on the connector trail, and wound up crossing the road twice. Eventually we made it to the Makiki Valley Loop trail. There was already quite a few hikers that had climbed up Hogsback. We proceded down the Kanealole Trail to the Nature Center. At this point, I had to get back to work Nike Run Club for 8am. So, I headed back into Waikiki and Becky continued up Hogsback to the connector trail, and back to her car. Apparently, Brian Wilson saw me on his way home from work, coming down Punahou and avoided brushing me off the road. Thanks, I appreciate that! I made it back into Waikiki without incident and finished up with about 9-1/2 or 10 miles. Ran in Nike Zoom Air Trail (1).

Activity

Route:	--	Elev. Avg:	482 ft
Location:	Honolulu, HI,	Elev. Gain:	+0 ft
Date:	04/04/09	Up/Downhill:	[+1574/-1574]
Time:	05:27 AM	Difficulty:	3.8 / 5.0

Weather:	Partly Cloudy
	72 F temp; 64% humidity
	72 F heat index; winds ENE 13 mph

Performance

Distance:	9.21 miles
Time:	1:55:30
Speed:	4.8 mph
Pace:	12' 32 /mi
Calories:	858

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 33	-1' 59	5.7	+0.9	+33 ft
2	10' 17	-2' 15	5.8	+1.0	+187 ft
3	10' 39	-1' 53	5.6	+0.8	+315 ft
4	11' 41	-0' 51	5.1	+0.3	+361 ft
5	36' 21	+23' 49	1.6	-3.1	+88 ft
6	20' 50	+8' 18	2.9	-1.9	-466 ft
7	14' 25	+1' 53	4.2	-0.6	-378 ft
8	7' 49	-4' 43	7.7	+2.9	-154 ft
9	8' 12	-4' 20	7.3	+2.5	-26 ft
end	12' 30	-0' 02	4.8	+0.0	0 ft
Versus average of 12' 32 min/mile: Slower Faster

04/03/09 MPRRC Club Run

03 April, 2009 20:00

Kapiolani Park to Triangle Park and back again. I apparently missed Scot and John who were waiting at the bandstand until 5:45. Another windy day! But, it was just an easy run this evening. Still recovering from yesterday's track workout, and I also can't remember my last day off from running, which is kind of nice. Ran in Nike Turbo Shox (2).

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Honolulu, HI,	Elev. Gain:	+0 ft
Date:	04/03/09	Up/Downhill:	[+0/-0]
Time:	05:46 PM	Difficulty:	0 / 5.0

Weather:	Partly Cloudy
	75 F temp; 60% humidity
	77 F heat index; winds E 13 mph

Performance

Distance:	4.57 miles
Time:	0:42:47
Speed:	6.4 mph
Pace:	9' 21 /mi
Calories:	420

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 11	+0' 50	5.9	-0.5	-- ft
2	9' 25	+0' 04	6.4	-0.0	-- ft
3	9' 54	+0' 33	6.1	-0.4	-- ft
4	8' 12	-1' 09	7.3	+0.9	-- ft
end	8' 53	-0' 28	6.8	+0.3	-- ft
Versus average of 9' 21 min/mile: Slower Faster

04/02/09 Kaimuki Track workout

02 April, 2009 18:22

1 mile warmup run over to the Kaimuki track. 2 mile warmup with Becky M. 8x400 meters intervals with 200m recovery period. Her times: 1:43, 1:42, 1:42, 1:41, 1:46, 1:42, 1:39, 1:42. It was a very windy day. 2 mile warm down, then 1 mile back home. Total for the day 8.75 miles. Ran in Nike "Pre" Hawards. (a)

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Honolulu, HI	Elev. Gain:	+0 ft
Date:	04/02/09	Up/Downhill:	[+0/-0]
Time:	04:16 PM	Difficulty:	0 / 5.0

Performance

Distance:	1.02 miles
Time:	0:09:13
Speed:	6.6 mph
Pace:	9' 02 /mi
Calories:	94

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 48	-0' 14	6.8	+0.2	-- ft
end	19' 10	+10' 08	3.1	-3.5	-- ft
Versus average of 9' 02 min/mile: Slower Faster

04/01/09 Niketown Run Club

01 April, 2009 21:07

Diamond Head route. Ran with Kent, Eric, and Gerry Lindgren out to my post near the zoo. Gerry was running great tonight! BTW - we should be putting Gerry's apparel line out pretty soon. I continued around Diamond head and caught up with Mauricio and his family near the park entrance on the back side. On the way back to Niketown we got blasted by the wind. I got to listen to Mauricio's story - he has just returned from running the Napali Coast on the island of Kauai. He told about his six and a half hour, 22 mile round trip run along the rugged coasline. About the varied terrain inclucing: rocks, singletrack, switchbacks, waterfalls, overhead canopies, and the incredible cave that revealed itself during low tide. As if that wasn't exciting enough in itself, he ran into three guys from Trailrunning Magazine, and they did an interview with him. They will be doing an piece on Hawaii, and will continue on to Maui, the Big Island, and they may meet up with him again here on Oahu to run a 20 mile HURT trail loop. He also met up with a guy at a helipad, who gave him some filtered water along the way. When he got back here, he found out this ex-military guy has almost singlehandedly maintained three helipads, and miles of the trail with his own personal savings. And, this guy has also been fined heavily by the state for illegal landings, and carrying a bow for hunting the wild pigs and goats that are destroying the native vegetation. Go figure. Ran in Nike Turbo Shox.

Activity

Route:	--	Elev. Avg:	32 ft
Location:	Honolulu, HI,	Elev. Gain:	+0 ft
Date:	04/01/09	Up/Downhill:	[+341/-341]
Time:	06:01 PM	Difficulty:	3.2 / 5.0

Weather:	COASTAL FLOOD WARNING UNTIL THU APR 02 2009 04:00 AM HST
	77 F temp; 54% humidity
	78 F heat index; winds E 20 mph

Performance

Distance:	7.38 miles
Time:	1:09:51
Speed:	6.3 mph
Pace:	9' 27 /mi
Calories:	683

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 03	-1' 24	7.5	+1.1	0 ft
2	8' 36	-0' 51	7.0	+0.6	+75 ft
3	7' 15	-2' 12	8.3	+1.9	+9 ft
4	8' 20	-1' 07	7.2	+0.9	+20 ft
5	10' 04	+0' 37	6.0	-0.4	-105 ft
6	11' 01	+1' 34	5.4	-0.9	0 ft
7	11' 04	+1' 37	5.4	-0.9	0 ft
end	14' 55	+5' 28	4.0	-2.3	0 ft
Versus average of 9' 27 min/mile: Slower Faster

04/01/09 Gas Station Ride

01 April, 2009 16:29

Easy ride day with Elisa. Out to the Kahala gas station and back.

Activity

Route:	--	Elev. Avg:	21 ft
Location:	Honolulu, HI,	Elev. Gain:	+0 ft
Date:	04/01/09	Up/Downhill:	[+472/-472]
Time:	02:58 PM	Difficulty:	3.9 / 5.0

Weather:	COASTAL FLOOD WARNING UNTIL THU APR 02 2009 04:00 AM HST
	77 F temp; 54% humidity
	78 F heat index; winds E 20 mph

Performance

Distance:	13.48 miles
Time:	1:04:39
Speed:	12.5 mph
Pace:	4' 48 /mi
Calories:	0

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	7' 34	+2' 46	7.9	-4.6	+3 ft
2	5' 41	+0' 53	10.6	-1.9	-3 ft
3	5' 46	+0' 58	10.4	-2.1	0 ft
4	4' 10	-0' 38	14.4	+1.9	0 ft
5	5' 33	+0' 45	10.8	-1.7	+121 ft
6	3' 34	-1' 14	16.8	+4.2	-118 ft
7	4' 09	-0' 39	14.4	+1.9	0 ft
8	5' 13	+0' 25	11.5	-1.0	+7 ft
9	4' 05	-0' 43	14.7	+2.2	-3 ft
10	4' 30	-0' 18	13.3	+0.8	+95 ft
11	2' 55	-1' 53	20.5	+8.0	-92 ft
12	4' 20	-0' 28	13.8	+1.3	-3 ft
13	4' 37	-0' 11	13.0	+0.5	-6 ft
end	5' 31	+0' 43	10.9	-1.6	0 ft
Versus average of 12.5 mph: Slower Faster

03/25/09 Niketown Run Club

26 March, 2009 18:07

Ran with Kent, Chris, Nicole, and new runner Eric. Jase and Marlon had the corners covered so I was able to run the whole route for the first time in quite a while. Probably since last fall sometime. We pushed the pace most of the way with Nicole picking it up near the lagoon on the way back. Nice run - overcast, with very light rain. Ran in Nike Pre Haywards (1).

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Honolulu, HI	Elev. Gain:	+0 ft
Date:	03/25/09	Up/Downhill:	[+0/-0]
Time:	02:00 PM	Difficulty:	0 / 5.0

Weather:	A Few Clouds
	80 F temp; 54% humidity
	81 F heat index; winds E 16

Performance

Distance:	5.80 miles
Time:	0:45:02
Speed:	7.7 mph
Pace:	7' 45 /mi
Calories:	551

Map

Elevation (ft)

01/17/09 HURT 100 Race

20 January, 2009 19:20

3rd Loop. Partial 3rd leg from Jackass Ginger to Nature Center.

Activity

Route:	--	Elev. Avg:	1313 ft
Location:	Honolulu, HI	Elev. Gain:	+299 ft
Date:	01/18/09	Up/Downhill:	[+1870/-1571]
Time:	03:45 AM	Difficulty:	3.7 / 5.0

Performance

Distance:	5.11 miles
Time:	2:38:34
Speed:	1.9 mph
Pace:	31' 01 /mi
Calories:	473

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	31' 15	+0' 14	1.9	-0.0	+397 ft
2	32' 25	+1' 24	1.9	-0.1	+469 ft
3	32' 47	+1' 46	1.8	-0.1	+177 ft
4	28' 42	-2' 19	2.1	+0.2	-400 ft
5	30' 36	-0' 25	2.0	+0.0	-338 ft
end	23' 48	-7' 13	2.5	+0.6	-6 ft
Versus average of 31' 01 min/mile: Slower Faster

01/17/09 HURT 100 Race

20 January, 2009 19:03

2nd Loop. Partial leg from Jackass Ginger to Nature Center.

Activity

Route:	--	Elev. Avg:	739 ft
Location:	Honolulu, HI,	Elev. Gain:	-1040 ft
Date:	01/17/09	Up/Downhill:	[+275/-1315]
Time:	07:51 PM	Difficulty:	2.2 / 5.0

Weather:	Partly Cloudy
	68 F temp; 56% humidity
	68 F heat index; winds NE 6 mph

Performance

Distance:	2.66 miles
Time:	1:03:06
Speed:	2.5 mph
Pace:	23' 43 /mi
Calories:	214

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	11' 45	-11' 58	5.1	+2.6	-240 ft
2	23' 42	-0' 01	2.5	+0.0	-463 ft
end	41' 57	+18' 14	1.4	-1.1	-338 ft
Versus average of 23' 43 min/mile: Slower Faster

01/17/09 HURT 100 Race

20 January, 2009 18:43

Loop 2. Nature Center to Paradise park to Jackass Ginger.

Activity

Route:	--	Elev. Avg:	1062 ft
Location:	Honolulu, HI	Elev. Gain:	+371 ft
Date:	01/17/09	Up/Downhill:	[+3976/-3605]
Time:	04:55 PM	Difficulty:	4.1 / 5.0

Performance

Distance:	10.15 miles
Time:	3:51:13
Speed:	2.6 mph
Pace:	22' 46 /mi
Calories:	919

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	23' 04	+0' 18	2.6	-0.0	+692 ft
2	23' 26	+0' 40	2.6	-0.1	+200 ft
3	21' 44	-1' 02	2.8	+0.1	+229 ft
4	25' 12	+2' 26	2.4	-0.3	+135 ft
5	26' 54	+4' 08	2.2	-0.4	-675 ft
6	17' 41	-5' 05	3.4	+0.8	-515 ft
7	22' 48	+0' 02	2.6	-0.0	+411 ft
8	30' 46	+8' 00	1.9	-0.7	+810 ft
9	15' 30	-7' 16	3.9	+1.2	-187 ft
10	21' 03	-1' 43	2.9	+0.2	-715 ft
end	20' 37	-2' 09	2.9	+0.3	-13 ft
Versus average of 22' 46 min/mile: Slower Faster

01/17/09 HURT 100 Mile Trail Race

20 January, 2009 18:28

1st loop. Turned off on me about 10 minutes early.

Activity

Route:	--	Elev. Avg:	1078 ft
Location:	Honolulu, HI,	Elev. Gain:	+335 ft
Date:	01/17/09	Up/Downhill:	[+5892/-5557]
Time:	12:24 PM	Difficulty:	5.0 / 5.0

Weather:	Partly Cloudy
	75 F temp; 41% humidity
	76 F heat index; winds N 10 mph

Performance

Distance:	15.74 miles
Time:	6:29:19
Speed:	2.4 mph
Pace:	24' 44 /mi
Calories:	1445

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	32' 47	+8' 03	1.8	-0.6	+719 ft
2	28' 59	+4' 15	2.1	-0.4	+216 ft
3	22' 38	-2' 06	2.6	+0.2	+178 ft
4	26' 40	+1' 56	2.2	-0.2	+181 ft
5	21' 49	-2' 55	2.8	+0.3	-758 ft
6	21' 34	-3' 10	2.8	+0.4	-473 ft
7	21' 49	-2' 55	2.8	+0.3	+482 ft
8	33' 08	+8' 24	1.8	-0.6	+748 ft
9	18' 17	-6' 27	3.3	+0.9	-328 ft
10	22' 33	-2' 11	2.7	+0.2	-590 ft
11	52' 37	+27' 53	1.1	-1.3	+345 ft
12	21' 25	-3' 19	2.8	+0.4	+555 ft
13	20' 37	-4' 07	2.9	+0.5	+141 ft
14	14' 46	-9' 58	4.1	+1.6	-355 ft
15	15' 54	-8' 50	3.8	+1.3	-341 ft
end	18' 04	-6' 40	3.3	+0.9	-384 ft
Versus average of 24' 44 min/mile: Slower Faster