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Naves

«	July 2009	»
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26	27	28	29	30	31

Treadmill 5K Jun 18 09

18 June, 2009 16:19

Activity

Route:	--	Elev. Avg:	0 ft
Location:	--	Elev. Gain:	+0 ft
Date:	06/18/09	Up/Downhill:	[+0/-0]
Time:	12:15 PM	Difficulty:	1.5 / 5.0

Performance

Distance:	3.10 miles
Time:	0:27:56
Speed:	6.7 mph
Pace:	9' 00 /mi
Calories:	399

Sunday Evening 5K Jun 14

14 June, 2009 23:56

Activity

Route:	--	Elev. Avg:	50 ft
Location:	Menlo Park, CA	Elev. Gain:	+4 ft
Date:	06/14/09	Up/Downhill:	[+36/-32]
Time:	06:05 PM	Difficulty:	1.6 / 5.0

Weather:	Mostly Cloudy
	70 F temp; 49% humidity
	70 F heat index; winds NW 17 G 23

Performance

Distance:	3.10 miles
Time:	0:35:33
Speed:	5.2 mph
Pace:	11' 28 /mi	Heart Rate:	153 bpm (Avg)
Calories:	380		175 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 09m	27%	0.88 mi
Zone 3	140 - 160	0h 25m	71%	2.15 mi
Zone 2	120 - 140	0h 02m	5%	0.17 mi
Zone 1	100 - 120	0h 00m	1%	0.05 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' 20	-0' 08	5.3	+0.1	139	+7 ft
2	11' 50	+0' 22	5.1	-0.2	155	-3 ft
3	11' 17	-0' 11	5.3	+0.1	162	-3 ft
end	9' 33	-1' 55	6.3	+1.0	172	+3 ft
Versus average of 11' 28 min/mile: Slower Faster

Back to Treadmill 5K Jun 11 09

12 June, 2009 00:41

Activity

Route:	--	Elev. Avg:	0 ft
Location:	--	Elev. Gain:	+0 ft
Date:	06/11/09	Up/Downhill:	[+0/-0]
Time:	10:00 PM	Difficulty:	1.5 / 5.0

Performance

Distance:	3.10 miles
Time:	0:28:43
Speed:	6.5 mph
Pace:	9' 15 /mi
Calories:	397

'Treadmill Sucks but it helps' Run Jun 09 09

12 June, 2009 00:35

Nave's Maze Jun 09 09

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	06/09/09	Up/Downhill:	[+0/-0]
Time:	06:55 PM	Difficulty:	0 / 5.0

Performance

Distance:	5.01 miles
Time:	0:52:42
Speed:	5.7 mph
Pace:	10' 31 /mi	Heart Rate:	156 bpm (Avg)
Calories:	628		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 01m	3%	0.22 mi
Zone 4	160 - 180	0h 23m	44%	2.31 mi
Zone 3	140 - 160	0h 23m	44%	2.11 mi
Zone 2	120 - 140	0h 08m	15%	0.74 mi
Zone 1	100 - 120	0h 00m	1%	0.06 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' 17	+0' 46	5.3	-0.4	135	-- ft
2	10' 56	+0' 25	5.5	-0.2	150	-- ft
3	10' 55	+0' 24	5.5	-0.2	160	-- ft
4	10' 44	+0' 13	5.6	-0.1	162	-- ft
5	8' 37	-1' 54	7.0	+1.3	175	-- ft
end	**	**	**	**	190	** ft
Versus average of 10' 31 min/mile: Slower Faster
** Insufficient data to calculate this split

Treadmill 5K Jun 04 09

04 June, 2009 17:57

At least I've improved my timing and it's time to hit the road!

Activity

Route:	--	Elev. Avg:	0 ft
Location:	--	Elev. Gain:	+0 ft
Date:	06/04/09	Up/Downhill:	[+0/-0]
Time:	12:15 PM	Difficulty:	1.5 / 5.0

Performance

Distance:	3.10 miles
Time:	0:29:28
Speed:	6.3 mph
Pace:	9' 30 /mi
Calories:	382

Treadmill 5K May 28 09

28 May, 2009 12:15

Activity

Route:	--	Elev. Avg:	0 ft
Location:	--	Elev. Gain:	+0 ft
Date:	05/28/09	Up/Downhill:	[+0/-0]
Time:	12:15 PM	Difficulty:	1.5 / 5.0

Performance

Distance:	3.10 miles
Time:	0:32:19
Speed:	5.8 mph
Pace:	10' 25 /mi	Heart Rate:	148 bpm (Avg)
Calories:	392		180 bpm (Peak)

Treadmill 5K May 26 09

26 May, 2009 12:15

Activity

Route:	--	Elev. Avg:	0 ft
Location:	--	Elev. Gain:	+0 ft
Date:	05/26/09	Up/Downhill:	[+0/-0]
Time:	12:15 PM	Difficulty:	1.5 / 5.0

Performance

Distance:	3.10 miles
Time:	0:31:39
Speed:	5.9 mph
Pace:	10' 12 /mi
Calories:	384

Another Slow 5K May 21 09

22 May, 2009 00:11

Well, in spite of my shins bothering me I managed to run a 5K!

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	05/21/09	Up/Downhill:	[+0/-0]
Time:	06:38 PM	Difficulty:	0 / 5.0

Performance

Distance:	3.12 miles
Time:	0:37:44
Speed:	5.0 mph
Pace:	12' 06 /mi	Heart Rate:	140 bpm (Avg)
Calories:	353		154 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 00m	0%	0.00 mi
Zone 3	140 - 160	0h 29m	78%	2.41 mi
Zone 2	120 - 140	0h 13m	34%	1.03 mi
Zone 1	100 - 120	0h 01m	2%	0.05 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' 57	-0' 09	5.0	+0.1	138	-- ft
2	12' 36	+0' 30	4.8	-0.2	139	-- ft
3	11' 50	-0' 16	5.1	+0.1	142	-- ft
end	10' 50	-1' 16	5.5	+0.6	151	-- ft
Versus average of 12' 06 min/mile: Slower Faster

Slowest 5K Ever May 19 09

22 May, 2009 00:08

My shins hurt so much I had to make my run a 3 miler (5K) instead of a 5 miler!

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	05/19/09	Up/Downhill:	[+0/-0]
Time:	06:43 PM	Difficulty:	0 / 5.0

Performance

Distance:	3.10 miles
Time:	0:39:15
Speed:	4.7 mph
Pace:	12' 40 /mi	Heart Rate:	140 bpm (Avg)
Calories:	329		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	180 - 200	0h 00m	0%	0.00 mi
Zone 4	160 - 180	0h 00m	0%	0.00 mi
Zone 3	140 - 160	0h 27m	69%	2.19 mi
Zone 2	120 - 140	0h 18m	45%	1.41 mi
Zone 1	100 - 120	0h 00m	1%	0.04 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' 48	-0' 52	5.1	+0.3	137	-- ft
2	12' 54	+0' 14	4.7	-0.1	141	-- ft
3	13' 02	+0' 22	4.6	-0.1	141	-- ft
end	12' 26	-0' 14	4.8	+0.1	142	-- ft
Versus average of 12' 40 min/mile: Slower Faster

Nave's Maze May 12 09

22 May, 2009 00:06

It was a tough run! My legs felt extremely tight!

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	05/12/09	Up/Downhill:	[+0/-0]
Time:	07:13 PM	Difficulty:	0 / 5.0

Performance

Distance:	5.00 miles
Time:	0:55:49
Speed:	5.4 mph
Pace:	11' 10 /mi	Heart Rate:	158 bpm (Avg)
Calories:	612		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 01m	2%	0.19 mi
Zone 4	160 - 180	0h 18m	32%	1.71 mi
Zone 3	140 - 160	0h 40m	71%	3.44 mi
Zone 2	120 - 140	0h 00m	1%	0.07 mi
Zone 1	100 - 120	0h 00m	0%	0.03 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	10' 54	-0' 16	5.5	+0.1	148	-- ft
2	11' 47	+0' 37	5.1	-0.3	157	-- ft
3	12' 14	+1' 04	4.9	-0.5	156	-- ft
4	11' 21	+0' 11	5.3	-0.1	160	-- ft
5	9' 26	-1' 44	6.4	+1.0	174	-- ft
end	**	**	**	**	191	** ft
Versus average of 11' 10 min/mile: Slower Faster
** Insufficient data to calculate this split

Nave's Maze May 05 09

06 May, 2009 01:53

Activity

Route:	--	Elev. Avg:	40 ft
Location:	--	Elev. Gain:	+0 ft
Date:	05/05/09	Up/Downhill:	[+42/-42]
Time:	06:07 PM	Difficulty:	1.8 / 5.0

Performance

Distance:	5.00 miles
Time:	1:01:20
Speed:	4.9 mph
Pace:	12' 16 /mi	Heart Rate:	147 bpm (Avg)
Calories:	571		165 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	3%	0.20 mi
Zone 3	140 - 160	0h 54m	88%	4.41 mi
Zone 2	120 - 140	0h 05m	9%	0.48 mi
Zone 1	100 - 120	0h 00m	0%	0.03 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	12' 01	-0' 15	5.0	+0.1	137	-13 ft
2	12' 31	+0' 15	4.8	-0.1	144	-6 ft
3	12' 17	+0' 01	4.9	-0.0	148	+16 ft
4	12' 31	+0' 15	4.8	-0.1	152	+13 ft
5	11' 48	-0' 28	5.1	+0.2	154	-10 ft
end	**	**	**	**	164	** ft
Versus average of 12' 16 min/mile: Slower Faster
** Insufficient data to calculate this split

Phoenix Run Apr 30 09

01 May, 2009 01:14

Activity

Route:	--	Elev. Avg:	35 ft
Location:	--	Elev. Gain:	+0 ft
Date:	04/30/09	Up/Downhill:	[+39/-39]
Time:	06:32 PM	Difficulty:	1.4 / 5.0

Performance

Distance:	2.18 miles
Time:	0:26:37
Speed:	4.9 mph
Pace:	12' 13 /mi
Calories:	251

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	11' 47	-0' 26	5.1	+0.2	-16 ft
2	12' 26	+0' 13	4.8	-0.1	+13 ft
end	12' 28	+0' 15	4.8	-0.1	+3 ft
Versus average of 12' 13 min/mile: Slower Faster

Nave's Maze Apr 21 09

22 April, 2009 00:39

Activity

Route:	--	Elev. Avg:	40 ft
Location:	--	Elev. Gain:	+0 ft
Date:	04/21/09	Up/Downhill:	[+42/-42]
Time:	06:41 PM	Difficulty:	1.8 / 5.0

Performance

Distance:	5.00 miles
Time:	0:53:14
Speed:	5.6 mph
Pace:	10' 39 /mi	Heart Rate:	162 bpm (Avg)
Calories:	628		195 bpm (Peak)

Map

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	11' 11	+0' 32	5.4	-0.3	-13 ft
2	11' 14	+0' 35	5.3	-0.3	-6 ft
3	11' 10	+0' 31	5.4	-0.3	+16 ft
4	10' 32	-0' 07	5.7	+0.1	+13 ft
5	8' 52	-1' 47	6.8	+1.1	-10 ft
end	**	**	**	**	** ft
Versus average of 10' 39 min/mile: Slower Faster
** Insufficient data to calculate this split

Nave's Maze Apr 21 09

22 April, 2009 00:39

Activity

Route:	--	Elev. Avg:	40 ft
Location:	--	Elev. Gain:	+0 ft
Date:	04/21/09	Up/Downhill:	[+42/-42]
Time:	06:41 PM	Difficulty:	1.8 / 5.0

Performance

Distance:	5.00 miles
Time:	0:53:14
Speed:	5.6 mph
Pace:	10' 39 /mi	Heart Rate:	162 bpm (Avg)
Calories:	628		195 bpm (Peak)

Map

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	11' 11	+0' 32	5.4	-0.3	-13 ft
2	11' 14	+0' 35	5.3	-0.3	-6 ft
3	11' 10	+0' 31	5.4	-0.3	+16 ft
4	10' 32	-0' 07	5.7	+0.1	+13 ft
5	8' 52	-1' 47	6.8	+1.1	-10 ft
end	**	**	**	**	** ft
Versus average of 10' 39 min/mile: Slower Faster
** Insufficient data to calculate this split

Stanford Lake Apr 19 09

19 April, 2009 20:37

Finally I found my Heart Rate monitor!!!! The heat raised my heart rate!!!!!!!

Activity

Route:	--	Elev. Avg:	76 ft
Location:	--	Elev. Gain:	+0 ft
Date:	04/19/09	Up/Downhill:	[+269/-269]
Time:	01:59 PM	Difficulty:	2.5 / 5.0

Performance

Distance:	8.01 miles
Time:	1:28:21
Speed:	5.4 mph
Pace:	11' 02 /mi	Heart Rate:	175 bpm (Avg)
Calories:	1002		196 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)