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Heinselslug

«	July 2009	»
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Santa Fe

02 July, 2009 08:48

Nice views from the trails above Santa Fe with Mike, Koki, and Bob.

Activity

Route:	--	Elev. Avg:	7290 ft
Location:	Santa Fe, NM	Elev. Gain:	+0 ft
Date:	07/02/09	Up/Downhill:	[+961/-961]
Time:	05:33 AM	Difficulty:	4.1 / 5.0

Weather:	Fair
	66 F temp; 56% humidity
	66 F heat index; winds Calm

Performance

Distance:	8.74 miles
Time:	1:29:16
Speed:	5.9 mph
Pace:	10' 13 /mi	Heart Rate:	25 bpm (Avg)
Calories:	942		25 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' 05	-1' 08	6.6	+0.7	+73 ft
2	9' 01	-1' 12	6.7	+0.8	+167 ft
3	12' 36	+2' 23	4.8	-1.1	+210 ft
4	11' 37	+1' 24	5.2	-0.7	+125 ft
5	14' 31	+4' 18	4.1	-1.7	-151 ft
6	11' 57	+1' 44	5.0	-0.9	-49 ft
7	7' 38	-2' 35	7.9	+2.0	-164 ft
8	7' 41	-2' 32	7.8	+1.9	-160 ft
end	7' 57	-2' 16	7.5	+1.7	-49 ft
Versus average of 10' 13 min/mile: Slower Faster

Santa Fe

01 July, 2009 08:14

Finally found the Atalaya trail with Mike. I also led us on a bit of a detour. Good thing Mike knows how to use his gps or we might still be out there!

Activity

Route:	--	Elev. Avg:	7183 ft
Location:	Santa Fe, NM	Elev. Gain:	+0 ft
Date:	07/01/09	Up/Downhill:	[+561/-561]
Time:	06:02 AM	Difficulty:	3.6 / 5.0

Weather:	Fair
	58 F temp; 66% humidity
	58 F heat index; winds Calm

Performance

Distance:	7.24 miles
Time:	1:01:59
Speed:	7.0 mph
Pace:	8' 34 /mi
Calories:	795

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 20	-0' 14	7.2	+0.2	+72 ft
2	8' 47	+0' 13	6.8	-0.2	+101 ft
3	10' 47	+2' 13	5.6	-1.4	+154 ft
4	9' 28	+0' 54	6.3	-0.7	+62 ft
5	8' 08	-0' 26	7.4	+0.4	-125 ft
6	7' 28	-1' 06	8.0	+1.0	-170 ft
7	7' 26	-1' 08	8.1	+1.1	-89 ft
end	8' 02	-0' 32	7.5	+0.5	-7 ft
Versus average of 8' 34 min/mile: Slower Faster

Santa Fe

30 June, 2009 08:07

Great morning run with no air.

Activity

Route:	--	Elev. Avg:	7112 ft
Location:	Santa Fe, NM	Elev. Gain:	+0 ft
Date:	06/30/09	Up/Downhill:	[+360/-360]
Time:	06:02 AM	Difficulty:	3.2 / 5.0

Weather:	A Few Clouds
	64 F temp; 62% humidity
	64 F heat index; winds Calm

Performance

Distance:	5.17 miles
Time:	0:48:07
Speed:	6.5 mph
Pace:	9' 18 /mi
Calories:	566

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 51	+0' 33	6.1	-0.4	+76 ft
2	8' 58	-0' 20	6.7	+0.2	+157 ft
3	10' 34	+1' 16	5.7	-0.8	+59 ft
4	8' 43	-0' 35	6.9	+0.4	-180 ft
5	8' 32	-0' 46	7.0	+0.6	-118 ft
end	8' 48	-0' 30	6.8	+0.4	+6 ft
Versus average of 9' 18 min/mile: Slower Faster

WS100

28 June, 2009 15:48

Pacing my sister Lori at Western States. I had to delete a mile in the middle to remove a bad point.

Activity

Route:	--	Elev. Avg:	1440 ft
Location:	Foresthill, CA	Elev. Gain:	-1808 ft
Date:	06/27/09	Up/Downhill:	[+7260/-9068]
Time:	08:32 PM	Difficulty:	5.0 / 5.0

Weather:	Fair
	81 F temp; 19% humidity
	77 F heat index; winds NE 3

Performance

Distance:	39.19 miles
Time:	12:24:57
Speed:	3.2 mph
Pace:	19' 01 /mi	Heart Rate:	108 bpm (Avg)
Calories:	3048		126 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	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 00m	0%	0.00 mi
Zone 3	125 - 142	0h 06m	0%	0.33 mi
Zone 2	107 - 125	0h 07m	0%	0.36 mi
Zone 1	89 - 107	0h 02m	0%	0.10 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	19' 21	+0' 20	3.1	-0.1	108	+240 ft
2	23' 54	+4' 53	2.5	-0.6	--	-170 ft
3	16' 26	-2' 35	3.6	+0.5	--	-485 ft
4	14' 55	-4' 06	4.0	+0.9	--	-570 ft
5	17' 54	-1' 07	3.4	+0.2	--	-311 ft
6	19' 48	+0' 47	3.0	-0.1	--	+233 ft
7	16' 05	-2' 56	3.7	+0.6	--	-105 ft
8	18' 04	-0' 57	3.3	+0.2	--	+65 ft
9	18' 55	-0' 06	3.2	+0.0	--	+164 ft
10	19' 06	+0' 05	3.1	-0.0	--	-430 ft
11	22' 08	+3' 07	2.7	-0.4	--	-548 ft
12	16' 29	-2' 32	3.6	+0.5	--	-272 ft
13	28' 10	+9' 09	2.1	-1.0	--	+17 ft
14	17' 48	-1' 13	3.4	+0.2	--	-76 ft
15	17' 20	-1' 41	3.5	+0.3	--	-59 ft
16	18' 14	-0' 47	3.3	+0.1	--	+98 ft
17	32' 05	+13' 04	1.9	-1.3	--	-99 ft
18	22' 03	+3' 02	2.7	-0.4	--	+318 ft
19	29' 07	+10' 06	2.1	-1.1	--	+305 ft
20	19' 52	+0' 51	3.0	-0.1	--	-111 ft
21	20' 16	+1' 15	3.0	-0.2	--	-59 ft
22	21' 03	+2' 02	2.9	-0.3	--	-10 ft
23	18' 31	-0' 30	3.2	+0.1	--	+256 ft
24	18' 52	-0' 09	3.2	+0.0	--	+49 ft
25	24' 47	+5' 46	2.4	-0.7	--	-193 ft
26	18' 31	-0' 30	3.2	+0.1	--	-3 ft
27	17' 29	-1' 32	3.4	+0.3	--	+46 ft
28	17' 14	-1' 47	3.5	+0.3	--	-56 ft
29	15' 16	-3' 45	3.9	+0.8	--	-128 ft
30	21' 12	+2' 11	2.8	-0.3	--	-485 ft
31	15' 27	-3' 34	3.9	+0.7	--	-42 ft
32	18' 27	-0' 34	3.2	+0.1	--	+427 ft
33	21' 53	+2' 52	2.7	-0.4	--	+250 ft
34	16' 51	-2' 10	3.6	+0.4	--	+111 ft
35	18' 04	-0' 57	3.3	+0.2	--	-423 ft
36	16' 37	-2' 24	3.6	+0.5	--	-393 ft
37	17' 38	-1' 23	3.4	+0.2	--	+36 ft
38	18' 38	-0' 23	3.2	+0.1	--	+279 ft
39	18' 07	-0' 54	3.3	+0.2	--	+400 ft
end	15' 35	-3' 26	3.9	+0.7	--	-69 ft
Versus average of 19' 01 min/mile: Slower Faster

Upper Creek

24 June, 2009 16:00

Summer is finally making a showing hereabouts. Now it's time to taper for weekend wanderings.

Activity

Route:	--	Elev. Avg:	77 ft
Location:	Menlo Park, CA	Elev. Gain:	+3 ft
Date:	06/24/09	Up/Downhill:	[+203/-200]
Time:	12:18 PM	Difficulty:	3.1 / 5.0

Weather:	Clear
	91 F temp; 22% humidity
	87 F heat index; winds NW 12

Performance

Distance:	6.17 miles
Time:	0:53:39
Speed:	6.9 mph
Pace:	8' 42 /mi	Heart Rate:	135 bpm (Avg)
Calories:	679		156 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	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 21m	38%	2.55 mi
Zone 3	125 - 142	0h 30m	55%	3.48 mi
Zone 2	107 - 125	0h 05m	10%	0.57 mi
Zone 1	89 - 107	0h 02m	5%	0.18 mi
(none)	out of range	0h 00m	0%	0.06 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	10' 44	+2' 02	5.6	-1.3	113	+10 ft
2	8' 12	-0' 30	7.3	+0.4	133	+3 ft
3	8' 27	-0' 15	7.1	+0.2	143	+23 ft
4	8' 11	-0' 31	7.3	+0.4	140	-10 ft
5	8' 29	-0' 13	7.1	+0.2	141	-26 ft
6	8' 16	-0' 26	7.2	+0.4	143	-4 ft
end	7' 36	-1' 06	7.9	+1.0	154	+6 ft
Versus average of 8' 42 min/mile: Slower Faster

Lower Creek

23 June, 2009 16:22

A warm run with Laura, Pablo, John, Ed, and Dave. Laura told of her cougar run-ins.

Activity

Route:	--	Elev. Avg:	52 ft
Location:	Menlo Park, CA	Elev. Gain:	+3 ft
Date:	06/23/09	Up/Downhill:	[+137/-134]
Time:	12:15 PM	Difficulty:	1.8 / 5.0

Weather:	Clear
	72 F temp; 63% humidity
	72 F heat index; winds N 8

Performance

Distance:	5.07 miles
Time:	0:45:12
Speed:	6.7 mph
Pace:	8' 55 /mi	Heart Rate:	134 bpm (Avg)
Calories:	555		148 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	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 09m	19%	1.07 mi
Zone 3	125 - 142	0h 31m	69%	3.61 mi
Zone 2	107 - 125	0h 06m	12%	0.54 mi
Zone 1	89 - 107	0h 00m	1%	0.06 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' 20	+0' 25	6.4	-0.3	123	+3 ft
2	8' 58	+0' 03	6.7	-0.0	133	-16 ft
3	9' 11	+0' 16	6.5	-0.2	134	-6 ft
4	8' 45	-0' 10	6.8	+0.1	137	+10 ft
5	8' 18	-0' 37	7.2	+0.5	144	+9 ft
end	10' 17	+1' 22	5.8	-0.9	143	+3 ft
Versus average of 8' 55 min/mile: Slower Faster

Maze

22 June, 2009 16:19

Fun in the Sun with Dave. I'm still feeling the effects of Saturdays foray into the "loss of flesh fun run".

Activity

Route:	--	Elev. Avg:	47 ft
Location:	Menlo Park, CA	Elev. Gain:	+4 ft
Date:	06/22/09	Up/Downhill:	[+49/-45]
Time:	12:17 PM	Difficulty:	1.8 / 5.0

Weather:	Clear
	72 F temp; 63% humidity
	72 F heat index; winds N 8

Performance

Distance:	4.99 miles
Time:	0:44:10
Speed:	6.8 mph
Pace:	8' 51 /mi	Heart Rate:	135 bpm (Avg)
Calories:	546		148 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	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 15m	34%	1.79 mi
Zone 3	125 - 142	0h 27m	62%	3.22 mi
Zone 2	107 - 125	0h 03m	8%	0.33 mi
Zone 1	89 - 107	0h 01m	3%	0.12 mi
(none)	out of range	0h 00m	1%	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' 36	+0' 45	6.2	-0.5	119	-10 ft
2	8' 37	-0' 14	7.0	+0.2	135	-19 ft
3	8' 18	-0' 33	7.2	+0.4	140	-9 ft
4	8' 26	-0' 25	7.1	+0.3	143	+22 ft
5	9' 02	+0' 11	6.6	-0.1	141	+19 ft
end	**	**	**	**	146	** ft
Versus average of 8' 51 min/mile: Slower Faster
** Insufficient data to calculate this split

Wunderlich

20 June, 2009 17:04

A blustery day with lots of fog rain dripping from the trees up top. Lots of fun with Dave and Ed. Mike and Trey were also there for a bunch of it. We started off with a cast of thousands.

Activity

Route:	--	Elev. Avg:	1489 ft
Location:	Portola Valley, CA	Elev. Gain:	+10 ft
Date:	06/20/09	Up/Downhill:	[+6384/-6374]
Time:	07:05 AM	Difficulty:	4.7 / 5.0

Weather:	Partly Cloudy
	64 F temp; 56% humidity
	64 F heat index; winds SW 16 G 23

Performance

Distance:	26.31 miles
Time:	6:23:23
Speed:	4.1 mph
Pace:	14' 34 /mi	Heart Rate:	125 bpm (Avg)
Calories:	2902		157 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	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	1h 04m	16%	5.32 mi
Zone 3	125 - 142	2h 12m	34%	10.96 mi
Zone 2	107 - 125	2h 07m	33%	10.71 mi
Zone 1	89 - 107	0h 50m	13%	2.05 mi
(none)	out of range	0h 28m	7%	0.54 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	13' 41	-0' 53	4.4	+0.3	141	+456 ft
2	12' 42	-1' 52	4.7	+0.6	150	+473 ft
3	15' 13	+0' 39	3.9	-0.2	129	+69 ft
4	11' 58	-2' 36	5.0	+0.9	148	+387 ft
5	11' 07	-3' 27	5.4	+1.3	148	+292 ft
6	15' 25	+0' 51	3.9	-0.2	120	-200 ft
7	17' 05	+2' 31	3.5	-0.6	123	-204 ft
8	12' 36	-1' 58	4.8	+0.6	112	-374 ft
9	13' 59	-0' 35	4.3	+0.2	112	-393 ft
10	12' 01	-2' 33	5.0	+0.9	119	-148 ft
11	16' 59	+2' 25	3.5	-0.6	121	+252 ft
12	20' 41	+6' 07	2.9	-1.2	122	+424 ft
13	18' 10	+3' 36	3.3	-0.8	119	+216 ft
14	14' 25	-0' 09	4.2	+0.0	122	+128 ft
15	17' 02	+2' 28	3.5	-0.6	110	-229 ft
16	13' 21	-1' 13	4.5	+0.4	134	+380 ft
17	11' 58	-2' 36	5.0	+0.9	127	-118 ft
18	18' 17	+3' 43	3.3	-0.8	126	+348 ft
19	14' 07	-0' 27	4.2	+0.1	120	-69 ft
20	10' 45	-3' 49	5.6	+1.5	128	-135 ft
21	10' 20	-4' 14	5.8	+1.7	130	-141 ft
22	15' 52	+1' 18	3.8	-0.3	113	-118 ft
23	10' 18	-4' 16	5.8	+1.7	120	-518 ft
24	10' 39	-3' 55	5.6	+1.5	115	-449 ft
25	9' 38	-4' 56	6.2	+2.1	128	-220 ft
26	13' 20	-1' 14	4.5	+0.4	119	-141 ft
27	9' 58	-4' 36	6.0	+1.9	129	+43 ft
28	10' 16	-4' 18	5.8	+1.7	135	+6 ft
end	8' 27	-6' 07	7.1	+3.0	130	-7 ft
Versus average of 14' 34 min/mile: Slower Faster

Egyptian Lt.

18 June, 2009 15:50

It felt like a warm one today with Dave and Laura.

Activity

Route:	--	Elev. Avg:	69 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	06/18/09	Up/Downhill:	[+36/-36]
Time:	12:01 PM	Difficulty:	1.8 / 5.0

Weather:	A Few Clouds
	73 F temp; 70% humidity
	73 F heat index; winds N 12

Performance

Distance:	4.17 miles
Time:	0:38:07
Speed:	6.6 mph
Pace:	9' 08 /mi	Heart Rate:	130 bpm (Avg)
Calories:	452		146 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	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 04m	11%	0.54 mi
Zone 3	125 - 142	0h 28m	74%	3.25 mi
Zone 2	107 - 125	0h 07m	17%	0.65 mi
Zone 1	89 - 107	0h 02m	5%	0.13 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' 02	-0' 06	6.6	+0.1	120	0 ft
2	9' 26	+0' 18	6.4	-0.2	126	+10 ft
3	8' 24	-0' 44	7.1	+0.6	138	+3 ft
4	9' 31	+0' 23	6.3	-0.3	135	-13 ft
end	10' 07	+0' 59	5.9	-0.6	133	0 ft
Versus average of 9' 08 min/mile: Slower Faster

Windy Hill

18 June, 2009 11:24

Windy Hill Thursday with Mike and Susan. I want to learn how to run like a girl (especially down hill!).

Activity

Route:	--	Elev. Avg:	1239 ft
Location:	Portola Valley, CA	Elev. Gain:	+3 ft
Date:	06/18/09	Up/Downhill:	[+1758/-1755]
Time:	06:30 AM	Difficulty:	3.9 / 5.0

Weather:	Partly Cloudy
	63 F temp; 80% humidity
	63 F heat index; winds Vrbl 5

Performance

Distance:	7.21 miles
Time:	1:19:39
Speed:	5.4 mph
Pace:	11' 03 /mi	Heart Rate:	132 bpm (Avg)
Calories:	741		155 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	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 15m	19%	1.28 mi
Zone 3	125 - 142	0h 48m	60%	4.76 mi
Zone 2	107 - 125	0h 16m	20%	1.27 mi
Zone 1	89 - 107	0h 03m	3%	0.16 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' 40	-1' 23	6.2	+0.8	130	+155 ft
2	13' 49	+2' 46	4.3	-1.1	138	+436 ft
3	15' 37	+4' 34	3.8	-1.6	129	+397 ft
4	13' 30	+2' 27	4.4	-1.0	128	+250 ft
5	11' 00	-0' 03	5.5	+0.0	127	-135 ft
6	7' 15	-3' 48	8.3	+2.8	133	-604 ft
7	7' 16	-3' 47	8.2	+2.8	137	-459 ft
end	7' 19	-3' 44	8.2	+2.8	138	-36 ft
Versus average of 11' 03 min/mile: Slower Faster

Firehouse

17 June, 2009 16:30

Mike, Dave, and dangerous traffic.

Activity

Route:	--	Elev. Avg:	65 ft
Location:	Menlo Park, CA	Elev. Gain:	+3 ft
Date:	06/17/09	Up/Downhill:	[+104/-101]
Time:	12:13 PM	Difficulty:	2.0 / 5.0

Weather:	A Few Clouds
	70 F temp; 58% humidity
	70 F heat index; winds NW 17 G 23

Performance

Distance:	6.00 miles
Time:	0:49:32
Speed:	7.3 mph
Pace:	8' 15 /mi	Heart Rate:	137 bpm (Avg)
Calories:	660		150 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	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 20m	41%	2.53 mi
Zone 3	125 - 142	0h 29m	59%	3.59 mi
Zone 2	107 - 125	0h 04m	8%	0.43 mi
Zone 1	89 - 107	0h 00m	0%	0.05 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' 06	+0' 51	6.6	-0.7	120	+7 ft
2	7' 56	-0' 19	7.6	+0.3	137	0 ft
3	7' 58	-0' 17	7.5	+0.2	140	-13 ft
4	8' 15	+0' 00	7.3	-0.0	140	0 ft
5	8' 20	+0' 05	7.2	-0.1	142	+10 ft
end	7' 52	-0' 23	7.6	+0.3	145	0 ft
Versus average of 8' 15 min/mile: Slower Faster

Lower Creek

16 June, 2009 17:01

Down the creek with Mike and Dave.

Activity

Route:	--	Elev. Avg:	53 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	06/16/09	Up/Downhill:	[+137/-137]
Time:	12:13 PM	Difficulty:	1.9 / 5.0

Weather:	Mostly Cloudy
	66 F temp; 78% humidity
	66 F heat index; winds N 12

Performance

Distance:	5.08 miles
Time:	0:42:17
Speed:	7.2 mph
Pace:	8' 19 /mi	Heart Rate:	131 bpm (Avg)
Calories:	558		153 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	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 06m	15%	0.86 mi
Zone 3	125 - 142	0h 30m	72%	3.79 mi
Zone 2	107 - 125	0h 05m	11%	0.52 mi
Zone 1	89 - 107	0h 01m	2%	0.11 mi
(none)	out of range	0h 01m	3%	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' 36	+1' 17	6.2	-1.0	111	+3 ft
2	8' 02	-0' 17	7.5	+0.2	132	-20 ft
3	8' 17	-0' 02	7.2	+0.0	136	-3 ft
4	8' 06	-0' 13	7.4	+0.2	139	+10 ft
5	7' 39	-0' 40	7.8	+0.6	143	+9 ft
end	8' 03	-0' 16	7.4	+0.2	151	0 ft
Versus average of 8' 19 min/mile: Slower Faster

Maze

15 June, 2009 16:10

Usual Monday run with Mike, Ed, and Dave.

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	06/15/09	Up/Downhill:	[+0/-0]
Time:	11:47 AM	Difficulty:	0 / 5.0

Weather:	Overcast
	66 F temp; 65% humidity
	66 F heat index; winds Vrbl 6

Performance

Distance:	4.99 miles
Time:	0:42:06
Speed:	7.1 mph
Pace:	8' 26 /mi	Heart Rate:	132 bpm (Avg)
Calories:	551		144 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	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 03m	7%	0.41 mi
Zone 3	125 - 142	0h 34m	80%	4.13 mi
Zone 2	107 - 125	0h 06m	13%	0.62 mi
Zone 1	89 - 107	0h 01m	2%	0.11 mi
(none)	out of range	0h 00m	1%	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' 12	+0' 46	6.5	-0.6	116	-- ft
2	8' 15	-0' 11	7.3	+0.1	131	-- ft
3	8' 08	-0' 18	7.4	+0.3	135	-- ft
4	8' 03	-0' 23	7.5	+0.3	140	-- ft
5	8' 20	-0' 06	7.2	+0.1	139	-- ft
end	**	**	**	**	140	** ft
Versus average of 8' 26 min/mile: Slower Faster
** Insufficient data to calculate this split

Woodside

13 June, 2009 17:32

This ended up a bit longer than we had planned. I blame Dave. Great training!

Activity

Route:	--	Elev. Avg:	938 ft
Location:	Portola Valley, CA	Elev. Gain:	+0 ft
Date:	06/13/09	Up/Downhill:	[+5626/-5626]
Time:	07:05 AM	Difficulty:	4.7 / 5.0

Weather:	Mostly Cloudy
	68 F temp; 52% humidity
	68 F heat index; winds W 12

Performance