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kokichau

«	July 2009	»
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26	27	28	29	30	31

SantaFe 06/28

30 June, 2009 11:09

Early run with Jonathan before the annual CEDAR soccer game

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Santa Fe, NM	Elev. Gain:	+0 ft
Date:	06/28/09	Up/Downhill:	[+0/-0]
Time:	07:00 AM	Difficulty:	0 / 5.0

Performance

Distance:	4.35 miles
Time:	0:36:14
Speed:	7.2 mph
Pace:	8' 20 /mi	Heart Rate:	137 bpm (Avg)
Calories:	491		165 bpm (Peak)

Notes

Early run with Jonathan before the annual CEDAR soccer game

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 00m	0%	0.00 mi
Zone 4	148 - 167	0h 07m	20%	0.89 mi
Zone 3	130 - 148	0h 20m	57%	2.48 mi
Zone 2	111 - 130	0h 09m	26%	1.02 mi
Zone 1	93 - 111	0h 00m	1%	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	9' 04	+0' 44	6.6	-0.6	126	-- ft
2	8' 43	+0' 23	6.9	-0.3	144	-- ft
3	9' 38	+1' 18	6.2	-1.0	133	-- ft
4	7' 51	-0' 29	7.6	+0.4	141	-- ft
end	6' 21	-1' 59	9.4	+2.2	156	-- ft
Versus average of 8' 20 min/mile: Slower Faster

SantaFe 06/30

30 June, 2009 11:08

Early morning run with Mike, Craig, Rich, Bob and Bill.

Activity

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

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

Performance

Distance:	4.96 miles
Time:	0:46:17
Speed:	6.4 mph
Pace:	9' 20 /mi	Heart Rate:	130 bpm (Avg)
Calories:	564		152 bpm (Peak)

Notes

Early morning run with Mike, Craig, Rich, Bob and Bill.

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 00m	0%	0.00 mi
Zone 4	148 - 167	0h 03m	6%	0.18 mi
Zone 3	130 - 148	0h 21m	44%	2.22 mi
Zone 2	111 - 130	0h 25m	53%	2.72 mi
Zone 1	93 - 111	0h 03m	6%	0.15 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' 50	+0' 30	6.1	-0.3	124	-- ft
2	9' 24	+0' 04	6.4	-0.0	137	-- ft
3	11' 29	+2' 09	5.2	-1.2	134	-- ft
4	9' 01	-0' 19	6.7	+0.2	126	-- ft
end	9' 09	-0' 11	6.5	+0.1	129	-- ft
Versus average of 9' 20 min/mile: Slower Faster

CantutaNueva 06/21

22 June, 2009 22:00

Running with Kiara, Analia, and Tiffany (my Jennys were biking). A little bit of uphill and nice downhill

Activity

Route:	--	Elev. Avg:	0 ft
Location:	--	Elev. Gain:	+0 ft
Date:	06/21/09	Up/Downhill:	[+0/-0]
Time:	10:07 AM	Difficulty:	0 / 5.0

Performance

Distance:	2.04 miles
Time:	0:30:37
Speed:	4.0 mph
Pace:	15' 00 /mi
Calories:	175

Notes

Running with Kiara, Analia, and Tiffany (my Jennys were biking). A little bit of uphill and nice downhill

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	16' 54	+1' 54	3.5	-0.5	-- ft
2	23' 04	+8' 04	2.6	-1.4	-- ft
end	12' 05	-2' 55	5.0	+1.0	-- ft
Versus average of 4.0 mph: Slower Faster

CantutaTop 06/20

22 June, 2009 21:58

Hike at Cantuta club with Kiara (6), Analia (11), Blanky and Rolo

Activity

Route:	--	Elev. Avg:	3220 ft
Location:	Vitarte,	Elev. Gain:	-55 ft
Date:	06/20/09	Up/Downhill:	[+1017/-1072]
Time:	10:53 AM	Difficulty:	2.7 / 5.0

Performance

Distance:	1.91 miles
Time:	2:27:52
Speed:	0.8 mph
Pace:	01' 15' 00 /mi
Calories:	115

Notes

Hike at Cantuta club with Kiara (6), Analia (11), Blanky and Rolo

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	02' 07' 39	+52' 39	0.5	-0.3	+249 ft
end	56' 36	-18' 24	1.1	+0.3	-305 ft
Versus average of 0.8 mph: Slower Faster

JROUpValley 6km 06/18

22 June, 2009 21:57

Pushing the Zone 4

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Vitarte,	Elev. Gain:	+0 ft
Date:	06/18/09	Up/Downhill:	[+0/-0]
Time:	01:37 PM	Difficulty:	0 / 5.0

Performance

Distance:	3.76 miles
Time:	0:29:25
Speed:	7.7 mph
Pace:	7' 49 /mi	Heart Rate:	140 bpm (Avg)
Calories:	436		162 bpm (Peak)

Notes

Pushing the Zone 4

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 00m	0%	0.00 mi
Zone 4	148 - 167	0h 08m	28%	1.20 mi
Zone 3	130 - 148	0h 19m	64%	2.30 mi
Zone 2	111 - 130	0h 02m	8%	0.32 mi
Zone 1	93 - 111	0h 01m	2%	0.12 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	8' 11	+0' 22	7.3	-0.3	127	-- ft
2	8' 41	+0' 52	6.9	-0.8	142	-- ft
3	7' 20	-0' 29	8.2	+0.5	144	-- ft
end	6' 40	-1' 09	9.0	+1.3	152	-- ft
Versus average of 7' 49 min/mile: Slower Faster

JROSterling5km

11 June, 2009 18:25

A little bit of hills

Activity

Route:	--	Elev. Avg:	0 ft
Location:	--	Elev. Gain:	+0 ft
Date:	06/11/09	Up/Downhill:	[+0/-0]
Time:	01:42 PM	Difficulty:	0 / 5.0

Performance

Distance:	3.20 miles
Time:	0:44:57
Speed:	4.3 mph
Pace:	14' 03 /mi	Heart Rate:	134 bpm (Avg)
Calories:	319		158 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	167 - 185	0h 00m	0%	0.00 mi
Zone 4	148 - 167	0h 11m	24%	0.56 mi
Zone 3	130 - 148	0h 19m	42%	1.57 mi
Zone 2	111 - 130	0h 09m	21%	0.58 mi
Zone 1	93 - 111	0h 06m	13%	0.51 mi
(none)	out of range	0h 01m	1%	0.08 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	14' 01	-0' 02	4.3	+0.0	122	-- ft
2	18' 27	+4' 24	3.2	-1.0	140	-- ft
3	10' 39	-3' 24	5.6	+1.4	135	-- ft
end	9' 07	-4' 56	6.6	+2.3	141	-- ft
Versus average of 14' 03 min/mile: Slower Faster

JRODownValley6km

08 June, 2009 14:25

Unusual hot day.

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Vitarte,	Elev. Gain:	+0 ft
Date:	06/08/09	Up/Downhill:	[+0/-0]
Time:	01:39 PM	Difficulty:	0 / 5.0

Performance

Distance:	3.66 miles
Time:	0:30:35
Speed:	7.2 mph
Pace:	8' 21 /mi	Heart Rate:	136 bpm (Avg)
Calories:	430		158 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	167 - 185	0h 00m	0%	0.00 mi
Zone 4	148 - 167	0h 02m	8%	0.34 mi
Zone 3	130 - 148	0h 21m	69%	2.53 mi
Zone 2	111 - 130	0h 08m	26%	1.00 mi
Zone 1	93 - 111	0h 00m	0%	0.00 mi
(none)	out of range	0h 00m	1%	0.05 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	8' 01	-0' 20	7.5	+0.3	124	-- ft
2	7' 59	-0' 22	7.5	+0.3	135	-- ft
3	8' 41	+0' 20	6.9	-0.3	144	-- ft
end	8' 33	+0' 12	7.0	-0.2	144	-- ft
Versus average of 8' 21 min/mile: Slower Faster

Paracas7.8km

08 June, 2009 09:24

Run with Analia (well, Analia was biking with her "old" Daddy).

Activity

Route:	--	Elev. Avg:	33 ft
Location:	--	Elev. Gain:	-23 ft
Date:	06/06/09	Up/Downhill:	[+380/-403]
Time:	10:23 AM	Difficulty:	2.4 / 5.0

Performance

Distance:	4.83 miles
Time:	0:40:28
Speed:	7.2 mph
Pace:	8' 23 /mi	Heart Rate:	133 bpm (Avg)
Calories:	557		165 bpm (Peak)

Notes

Run with Analia (well, Analia was biking with her "old" Daddy).

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 00m	0%	0.00 mi
Zone 4	148 - 167	0h 04m	11%	0.65 mi
Zone 3	130 - 148	0h 23m	58%	2.77 mi
Zone 2	111 - 130	0h 12m	29%	1.38 mi
Zone 1	93 - 111	0h 01m	4%	0.19 mi
(none)	out of range	0h 00m	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	8' 37	+0' 14	7.0	-0.2	114	-20 ft
2	8' 03	-0' 20	7.5	+0.3	132	+29 ft
3	8' 07	-0' 16	7.4	+0.2	138	+7 ft
4	7' 53	-0' 30	7.6	+0.5	146	-29 ft
end	9' 21	+0' 58	6.4	-0.7	135	-10 ft
Versus average of 8' 23 min/mile: Slower Faster

JROUpValley6km

03 June, 2009 15:32

First run after Half Marathon. Three stops to mark 500 m marks

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Vitarte,	Elev. Gain:	+0 ft
Date:	06/03/09	Up/Downhill:	[+0/-0]
Time:	01:42 PM	Difficulty:	0 / 5.0

Performance

Distance:	3.76 miles
Time:	0:29:48
Speed:	7.6 mph
Pace:	7' 56 /mi	Heart Rate:	136 bpm (Avg)
Calories:	437		157 bpm (Peak)

Notes

First run after Half Marathon. Three stops to place 500 m marks

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 00m	0%	0.00 mi
Zone 4	148 - 167	0h 03m	9%	0.36 mi
Zone 3	130 - 148	0h 24m	82%	2.82 mi
Zone 2	111 - 130	0h 06m	20%	0.72 mi
Zone 1	93 - 111	0h 02m	7%	0.09 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' 41	+2' 45	5.6	-2.0	125	-- ft
2	9' 26	+1' 30	6.3	-1.2	141	-- ft
3	7' 52	-0' 04	7.6	+0.1	138	-- ft
end	7' 13	-0' 43	8.3	+0.7	143	-- ft
Versus average of 7' 56 min/mile: Slower Faster

LimaAdidasHalfMarathon

31 May, 2009 19:15

Good day for running. First 13 km downhill (running with Juanchi), the remaining kms "suffering". Hard to keep pace in uphill.

Activity

Route:	--	Elev. Avg:	443 ft
Location:	--	Elev. Gain:	+0 ft
Date:	05/31/09	Up/Downhill:	[+1007/-1007]
Time:	08:03 AM	Difficulty:	3.5 / 5.0

Performance

Distance:	13.13 miles
Time:	1:40:55
Speed:	7.8 mph
Pace:	7' 41 /mi
Calories:	1564

Notes

Good day for running. First 13 km downhill (running with Juanchi), the remaining kms "suffering". Hard to keep pace in uphill.

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 25	+0' 44	7.1	-0.7	+13 ft
2	8' 06	+0' 25	7.4	-0.4	+33 ft
3	7' 50	+0' 09	7.7	-0.2	-6 ft
4	7' 33	-0' 08	7.9	+0.1	-53 ft
5	7' 32	-0' 09	8.0	+0.1	-59 ft
6	7' 29	-0' 12	8.0	+0.2	-63 ft
7	7' 25	-0' 16	8.1	+0.3	-36 ft
8	7' 28	-0' 13	8.0	+0.2	-92 ft
9	7' 31	-0' 10	8.0	+0.2	+46 ft
10	7' 51	+0' 10	7.6	-0.2	+53 ft
11	7' 44	+0' 03	7.8	-0.1	+69 ft
12	7' 45	+0' 04	7.7	-0.1	+56 ft
13	7' 10	-0' 31	8.4	+0.6	+23 ft
end	6' 40	-1' 01	9.0	+1.2	+16 ft
Versus average of 7' 41 min/mile: Slower Faster

JicamarcaUpValley8km

31 May, 2009 19:02

Last run before Adidas Half Marathon

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Vitarte,	Elev. Gain:	+0 ft
Date:	05/28/09	Up/Downhill:	[+0/-0]
Time:	01:49 PM	Difficulty:	0 / 5.0

Performance

Distance:	5.05 miles
Time:	0:43:27
Speed:	7.0 mph
Pace:	8' 36 /mi
Calories:	596

Notes

Last run before Adidas Half Marathon

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 39	+0' 03	6.9	-0.0	-- ft
2	9' 11	+0' 35	6.5	-0.4	-- ft
3	8' 54	+0' 18	6.7	-0.2	-- ft
4	8' 07	-0' 29	7.4	+0.4	-- ft
5	8' 13	-0' 23	7.3	+0.3	-- ft
end	7' 00	-1' 36	8.6	+1.6	-- ft
Versus average of 8' 36 min/mile: Slower Faster

MST12_8km

20 May, 2009 18:10

Run after MST12 session with Mike

Activity

Route:	--	Elev. Avg:	795 ft
Location:	London, ON	Elev. Gain:	+3 ft
Date:	05/20/09	Up/Downhill:	[+104/-101]
Time:	05:34 PM	Difficulty:	2.4 / 5.0

Weather:	A Few Clouds
	75 F temp; 41% humidity
	76 F heat index; winds S 13 G 18

Performance

Distance:	5.03 miles
Time:	0:43:26
Speed:	6.9 mph
Pace:	8' 38 /mi
Calories:	588

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 33	-0' 05	7.0	+0.1	-6 ft
2	8' 44	+0' 06	6.9	-0.1	-9 ft
3	8' 36	-0' 02	7.0	+0.0	+3 ft
4	8' 22	-0' 16	7.2	+0.2	+6 ft
5	8' 39	+0' 01	6.9	-0.0	+7 ft
end	9' 40	+1' 02	6.2	-0.7	0 ft
Versus average of 8' 38 min/mile: Slower Faster

MST12_6km

19 May, 2009 17:49

A nice run in London Ontario, after ~15 hours traveling.

Activity

Route:	--	Elev. Avg:	781 ft
Location:	London, ON	Elev. Gain:	+0 ft
Date:	05/19/09	Up/Downhill:	[+88/-88]
Time:	06:02 PM	Difficulty:	2.0 / 5.0

Weather:	Overcast
	68 F temp; 40% humidity
	68 F heat index; winds SW 15 G 23

Performance

Distance:	3.79 miles
Time:	0:30:47
Speed:	7.4 mph
Pace:	8' 07 /mi
Calories:	434

Notes

A nice run in London Ontario, after ~15 hours traveling.

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	7' 41	-0' 26	7.8	+0.4	-36 ft
2	8' 10	+0' 03	7.3	-0.1	-3 ft
3	7' 56	-0' 11	7.6	+0.2	+3 ft
end	7' 54	-0' 13	7.6	+0.2	+36 ft
Versus average of 8' 07 min/mile: Slower Faster

Pacasmayo2.5km

19 May, 2009 17:47

My first run with Tiffany. Before a kitesurfing day with light wind.

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Pimentel,	Elev. Gain:	+0 ft
Date:	05/16/09	Up/Downhill:	[+0/-0]
Time:	09:42 AM	Difficulty:	0 / 5.0

Performance

Distance:	1.55 miles
Time:	0:23:05
Speed:	4.0 mph
Pace:	15' 00 /mi
Calories:	135

Notes

My first run with Tiffany. Before a kitesurfing day with light wind.

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	13' 25	-1' 35	4.5	+0.5	-- ft
end	17' 26	+2' 26	3.4	-0.6	-- ft
Versus average of 4.0 mph: Slower Faster

Paracas5km

07 May, 2009 09:21

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Pisco,	Elev. Gain:	+0 ft
Date:	05/02/09	Up/Downhill:	[+0/-0]
Time:	08:50 AM	Difficulty:	0 / 5.0

Performance

Distance:	3.08 miles
Time:	0:29:09
Speed:	6.3 mph
Pace:	9' 28 /mi
Calories:	362

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 37	+0' 09	6.2	-0.1	-- ft
2	9' 22	-0' 06	6.4	+0.1	-- ft
3	9' 12	-0' 16	6.5	+0.2	-- ft
end	9' 49	+0' 21	6.1	-0.2	-- ft
Versus average of 9' 28 min/mile: Slower Faster