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ultradave

«	February 2010	»
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28

08/24/09 Lululemon Run

25 August, 2009 01:07

Lululemon run tonight at 6pm. Twice around Ala Moana Park. 6 runners - 3 Staff and 3 Members. 1 new. Refreshments afterwards. Ran in Nike+ Lunar Trainer. My workout early this am was a 3K swim at Ala Moana Park. Swam somewhat slowly, but didn't have any trouble finishing. Worked, then had a big lunch. Took a long nap in the afternoon. This evening I was a little tired for the run. But it was fun anyway.

Activity

Route:	--	Elev. Avg:	4 ft
Location:	Honolulu, HI,	Elev. Gain:	+0 ft
Date:	08/24/09	Up/Downhill:	[+137/-137]
Time:	05:40 PM	Difficulty:	2.6 / 5.0

Weather:	Partly Cloudy
	81 F temp; 62% humidity
	83 F heat index; winds ENE 22 mph

Performance

Distance:	7.26 miles
Time:	1:08:55
Speed:	6.3 mph
Pace:	9' 29 /mi
Calories:	693

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 49	+0' 20	6.1	-0.2	0 ft
2	14' 03	+4' 34	4.3	-2.1	+6 ft
3	8' 11	-1' 18	7.3	+1.0	-6 ft
4	8' 11	-1' 18	7.3	+1.0	0 ft
5	8' 23	-1' 06	7.2	+0.8	0 ft
6	7' 42	-1' 47	7.8	+1.5	0 ft
7	16' 20	+6' 51	3.7	-2.7	+20 ft
end	11' 09	+1' 40	5.4	-0.9	-20 ft
Versus average of 9' 29 min/mile: Slower Faster

08/23/09 Cycle to Waimanalu

24 August, 2009 04:58

50 mile bike ride with Tradewinds Cycle Team. Rode with Mark, Don, Yumiko, Sharon, and two others. I mostly rode with Yumiko and Sharon in the second group. Got some advise for the Dick Evans ride. Headwinds out to Hawaii Kai and Portlock. Heartbreak Hill, past Sandy's and Makapu. Turning around at 7-Eleven in Waimanalu. On the way back Sharon had to stop 3 times for a flat. Glass, more glass, and a faulty patch. When I got back to Kapiolani, most of the participants from Tag the World Tri were already finished and gone. Saw Tai twice this morning. Did another loop out to the Kahala gas station solo before heading back home. We went at an easy pace for the most part, and stopped quite a few times. Felt good at the end. Looking forward to a longer ride next time.

Activity

Route:	--	Elev. Avg:	28 ft
Location:	Honolulu, HI,	Elev. Gain:	+0 ft
Date:	08/23/09	Up/Downhill:	[+2135/-2135]
Time:	12:14 PM	Difficulty:	5.0 / 5.0

Weather:	Partly Cloudy
	83 F temp; 58% humidity
	86 F heat index; winds ENE 17 mph

Performance

Distance:	50.03 miles
Time:	4:11:42
Speed:	11.9 mph
Pace:	5' 03 /mi
Calories:	1801

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	5' 09	+0' 06	11.6	-0.3	0 ft
2	4' 21	-0' 41	13.8	+1.9	0 ft
3	7' 15	+2' 12	8.3	-3.6	+108 ft
4	3' 41	-1' 21	16.2	+4.3	-79 ft
5	3' 56	-1' 06	15.2	+3.3	-29 ft
6	4' 43	-0' 19	12.7	+0.8	+26 ft
7	3' 57	-1' 05	15.1	+3.2	-23 ft
8	3' 03	-1' 59	19.6	+7.7	-3 ft
9	3' 14	-1' 48	18.5	+6.6	0 ft
10	3' 59	-1' 03	15.0	+3.1	0 ft
11	3' 03	-1' 59	19.7	+7.8	0 ft
12	15' 20	+10' 17	3.9	-8.0	+10 ft
13	3' 55	-1' 07	15.3	+3.4	0 ft
14	7' 19	+2' 16	8.2	-3.7	+131 ft
15	3' 45	-1' 17	15.9	+4.0	-95 ft
16	3' 59	-1' 03	15.0	+3.1	-40 ft
17	5' 15	+0' 12	11.4	-0.5	+112 ft
18	7' 33	+2' 30	7.9	-4.0	-115 ft
19	3' 33	-1' 29	16.8	+4.9	+33 ft
20	3' 31	-1' 31	17.0	+5.1	-20 ft
21	4' 30	-0' 32	13.3	+1.4	-3 ft
22	4' 05	-0' 57	14.7	+2.8	+17 ft
23	3' 59	-1' 03	15.0	+3.1	0 ft
24	4' 45	-0' 17	12.6	+0.7	-10 ft
25	17' 54	+12' 51	3.4	-8.6	-19 ft
26	5' 07	+0' 04	11.7	-0.2	+85 ft
27	4' 09	-0' 53	14.4	+2.5	-76 ft
28	12' 01	+6' 58	5.0	-6.9	-13 ft
29	3' 44	-1' 18	16.0	+4.1	+6 ft
30	3' 52	-1' 10	15.5	+3.6	+3 ft
31	3' 37	-1' 25	16.5	+4.6	0 ft
32	3' 32	-1' 30	16.9	+5.0	-3 ft
33	3' 18	-1' 44	18.1	+6.2	0 ft
34	3' 01	-2' 01	19.8	+7.9	+3 ft
35	5' 14	+0' 11	11.4	-0.5	+3 ft
36	3' 48	-1' 14	15.7	+3.8	-9 ft
37	4' 12	-0' 50	14.2	+2.3	+65 ft
38	3' 21	-1' 41	17.8	+5.9	-49 ft
39	8' 58	+3' 55	6.7	-5.2	-13 ft
40	9' 04	+4' 01	6.6	-5.3	-3 ft
41	4' 06	-0' 56	14.6	+2.7	+102 ft
42	3' 20	-1' 42	17.9	+6.0	-89 ft
43	3' 44	-1' 18	16.1	+4.2	-13 ft
44	5' 07	+0' 04	11.7	-0.2	+13 ft
45	3' 23	-1' 39	17.7	+5.8	-13 ft
46	3' 37	-1' 25	16.6	+4.7	+65 ft
47	2' 54	-2' 08	20.6	+8.7	-45 ft
48	3' 40	-1' 22	16.3	+4.4	-20 ft
49	5' 08	+0' 05	11.7	-0.2	0 ft
50	3' 25	-1' 37	17.5	+5.6	0 ft
end	20' 50	+15' 47	2.9	-9.0	0 ft
Versus average of 11.9 mph: Slower Faster

08/22/09 Trek trail loop

23 August, 2009 04:20

10 Mile Trek loop. Finished in 1:38. Goal was 1:40. Met with Andrew early, at 5:30. He was running 3 loops today, so he just wanted to run easy for the first one, and I had run 20 miles last night, and was still a little tired. Not sure how he negotiated the trail without a flashlight for the first 30 minutes. We made it up to the first road crossing in 37 min. and the summit in 50 min., so we were running about 5 minutes behind our normal pace. We had a little bit of rain, and the leaves on the trail were wet, but the dirt underneath dry. We were actually kicking up dust in some places. There were a lot of trees down, and the ferns were totally overgrowing the trail in some areas, making it hard to run fast, or even run at all without being able to see the trail. Made it to the second road crossing in 1:09, so still on the same pace. Top of Hogsback in 1:31 and finished in 1:38. I headed to work for Nike Run Club, and Andrew headed out for a second and third loop. Ran in Nike+ Zoom Trail.

Activity

Route:	--	Elev. Avg:	1121 ft
Location:	Honolulu, HI	Elev. Gain:	+7 ft
Date:	08/22/09	Up/Downhill:	[+2900/-2893]
Time:	05:37 AM	Difficulty:	3.9 / 5.0

Performance

Distance:	7.21 miles
Time:	1:39:14
Speed:	4.4 mph
Pace:	13' 45 /mi
Calories:	641

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	16' 42	+2' 57	3.6	-0.8	+653 ft
2	14' 35	+0' 50	4.1	-0.3	+332 ft
3	13' 28	-0' 17	4.5	+0.1	+305 ft
4	13' 11	-0' 34	4.5	+0.2	-78 ft
5	13' 06	-0' 39	4.6	+0.2	-76 ft
6	14' 05	+0' 20	4.3	-0.1	-436 ft
7	11' 21	-2' 24	5.3	+0.9	-524 ft
end	12' 47	-0' 58	4.7	+0.3	-167 ft
Versus average of 13' 45 min/mile: Slower Faster

08/21/09 Double gas station run

22 August, 2009 01:46

Since I will not be able to get in a 20 mile long run this weekend, due to a trail run on Saturday, and a long bike ride on Sunday, I decided to get it out of the way tonight. The MPRRC Club run was at 5:45pm so, I wanted to get the first 10 in before I ran with the group. I got a little bit of a late start because I was watching the T&F World Champs, and then I was already outside before I realized that I forgot to put in my Nike+ sensor. It was really hot and sunny outside, and also I ate much too late in the day, so I did not feel so great and was not able to push the pace very much. I ran out to the gas station, but had to turn around about half way up golf course road because I was running behind schedule. I made it back to Kapiolani Park in time and met up with Adam. Rolf was working at LOST (I think), however Fred, Kainalu and Linda were there, and we also met up with Wil. Six of us. A new record turnout. The four of us ran together up to the gas station, and Kainalu ran with Linda up to the Triangle Park 5 mile turnaround, then caught back up with us. On the way back, after Triangle Park Fred and I dropped the pace back and we cruised it back into Kapiolani. I finished up by running back home down the Ala Wai, making it an even 20 miles. I have to rest up tonight, because I have a 10 mile trail loop bright and early tomorrow morning. Ran in Nike+ Lunar Glide shoes.

Activity

Route:	--	Elev. Avg:	26 ft
Location:	Honolulu, HI,	Elev. Gain:	+0 ft
Date:	08/21/09	Up/Downhill:	[+833/-833]
Time:	04:19PM	Difficulty:	4.8 / 5.0

Weather:	Partly Cloudy
	81 F temp; 58% humidity
	83 F heat index; winds NE 13 mph

Performance

Distance:	20.04 miles
Time:	2:57:24
Speed:	6.8 mph
Pace:	8' 51 /mi
Calories:	1862

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	7' 43	-1' 08	7.8	+1.0	0 ft
2	7' 33	-1' 18	7.9	+1.2	0 ft
3	8' 09	-0' 42	7.3	+0.6	+102 ft
4	7' 55	-0' 56	7.6	+0.8	-68 ft
5	8' 15	-0' 36	7.3	+0.5	-32 ft
6	8' 53	+0' 02	6.8	-0.0	0 ft
7	8' 40	-0' 11	6.9	+0.1	+56 ft
8	8' 31	-0' 20	7.0	+0.3	+33 ft
9	8' 18	-0' 33	7.2	+0.4	-89 ft
10	10' 05	+1' 14	6.0	-0.8	0 ft
11	9' 08	+0' 17	6.6	-0.2	+105 ft
12	8' 56	+0' 05	6.7	-0.1	-92 ft
13	8' 39	-0' 12	6.9	+0.2	-13 ft
14	10' 58	+2' 07	5.5	-1.3	+13 ft
15	8' 28	-0' 23	7.1	+0.3	-13 ft
16	10' 09	+1' 18	5.9	-0.9	+63 ft
17	8' 56	+0' 05	6.7	-0.1	-46 ft
18	9' 16	+0' 25	6.5	-0.3	-16 ft
19	10' 28	+1' 37	5.7	-1.0	0 ft
20	8' 05	-0' 46	7.4	+0.6	0 ft
end	9' 10	+0' 19	6.5	-0.2	0 ft
Versus average of 8' 51 min/mile: Slower Faster

08/20/09 Tantalus Road Run

21 August, 2009 04:35

Double Workout. Warmed up with a one hour bicycle ride. Then after changing at home, rode up the Triangle Park for the start of this run. 10 mile loop in a clockwise direction on the road. Was originally considering a Trek loop, however I got a late start because I was watching the Track and Field World Championships on TV. Had to see Usain Bolt annihilate the field with a 19.19 in the 200 meters. He bettered his world mark by .13 hundreths, completely skipping over the 19.2's. I don't think there was anyone within 30 meters of him. Completely amazing! Anyway, back to my run. Steady challenging pace up to the summit. 40:30. Ran down pretty hard, with limited visability as it was starting to get dark. When I got near Manoa, the tree canopy opened up and it got a little lighter, however the traffic also picked up. Tried to navigate back and forth, from side to side depending on which lane the car was in. That was fun. I turned on my front and rear flashers for visiablility. Finished up back at Triangle park and rode back home. Ran in Nike+ Pegasus Livestrong.

Activity

Route:	--	Elev. Avg:	882 ft
Location:	Honolulu, HI,	Elev. Gain:	-59 ft
Date:	08/20/09	Up/Downhill:	[+1807/-1866]
Time:	06:25 PM	Difficulty:	5.0 / 5.0

Weather:	Partly Cloudy
	84 F temp; 60% humidity
	88 F heat index; winds ENE 16 mph

Performance

Distance:	9.13 miles
Time:	1:13:05
Speed:	7.5 mph
Pace:	8' 00 /mi
Calories:	834

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 33	+1' 33	6.3	-1.2	+289 ft
2	10' 09	+2' 09	5.9	-1.6	+426 ft
3	8' 59	+0' 59	6.7	-0.8	+305 ft
4	9' 40	+1' 40	6.2	-1.3	+276 ft
5	7' 32	-0' 28	8.0	+0.5	-164 ft
6	6' 58	-1' 02	8.6	+1.1	-147 ft
7	6' 44	-1' 16	8.9	+1.4	-357 ft
8	6' 01	-1' 59	9.9	+2.4	-318 ft
9	6' 22	-1' 38	9.4	+1.9	-348 ft
end	7' 49	-0' 11	7.7	+0.2	-19 ft
Versus average of 8' 00 min/mile: Slower Faster

08/20/09 Cycle to Kahala

21 August, 2009 04:14

One hour cycle. Just to get some more time in the saddle, and as a warmup for a Tantalus run. Relatively easy out past Diamond Head and Kahala Mall. Turnaround at 30 minutes, and back to Waikiki. The map is still doing some crazy things, and it's starting to get frustrating. I don't understand it, because on my activities page is comes out so nice. Just not on the blog. I did not ride through the middle of Diamond Head. Obviously. Rode Date St. to Kapahulu, around the makai side of Diamond Head, past Kahala Mall and down a few lights of the Kalanianaole Hwy., before turning around. Returned on the mauka side of DH.

Activity

Route:	--	Elev. Avg:	26 ft
Location:	Honolulu, HI,	Elev. Gain:	+0 ft
Date:	08/20/09	Up/Downhill:	[+472/-472]
Time:	04:53PM	Difficulty:	4.2 / 5.0

Weather:	Partly Cloudy
	84 F temp; 60% humidity
	88 F heat index; winds ENE 16 mph

Performance

Distance:	14.59 miles
Time:	0:53:52
Speed:	16.2 mph
Pace:	3' 42 /mi
Calories:	508

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	4' 33	+0' 50	13.2	-3.0	0 ft
2	3' 23	-0' 19	17.7	+1.5	+3 ft
3	3' 56	+0' 13	15.2	-1.0	-3 ft
4	4' 33	+0' 50	13.1	-3.1	+99 ft
5	3' 34	-0' 08	16.8	+0.6	-42 ft
6	3' 29	-0' 13	17.2	+1.0	-55 ft
7	3' 56	+0' 13	15.2	-1.0	+29 ft
8	3' 50	+0' 07	15.6	-0.6	-26 ft
9	4' 21	+0' 38	13.8	-2.4	+27 ft
10	3' 14	-0' 28	18.6	+2.4	-30 ft
11	2' 53	-0' 49	20.8	+4.6	+26 ft
12	3' 40	-0' 02	16.4	+0.2	+135 ft
13	2' 44	-0' 58	21.9	+5.7	-157 ft
14	3' 06	-0' 36	19.3	+3.1	-3 ft
end	4' 18	+0' 35	13.9	-2.3	0 ft
Versus average of 16.2 mph: Slower Faster

08/19/09 Niketown Run Club

21 August, 2009 04:05

Ala Moana Route. We were supposed to go to Diamond Head. However, a huge section of the sidewalk was torn up, so we re-routed at the last minute. Turnout was a little on the low side. Around 80 runners. It has been this way since we announced we were closing down again. I ran with Mauricio and his family out to the 3 mile turnaround. Cut over to the next turnaround, and ran with Andrew on the way back. He was back after taking some time off for shin splints. It's always good talking with him. Smooth run in my Nike+ Lunar Glides.

Activity

Route:	--	Elev. Avg:	3 ft
Location:	Honolulu, HI,	Elev. Gain:	+0 ft
Date:	08/19/09	Up/Downhill:	[+75/-75]
Time:	06:13 PM	Difficulty:	2.4 / 5.0

Weather:	Partly Cloudy
	83 F temp; 63% humidity
	87 F heat index; winds ENE 17 mph

Performance

Distance:	5.16 miles
Time:	0:52:58
Speed:	5.9 mph
Pace:	10' 15 /mi
Calories:	477

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' 10	6.6	+0.7	0 ft
2	11' 00	+0' 45	5.5	-0.4	0 ft
3	10' 19	+0' 04	5.8	-0.0	0 ft
4	10' 45	+0' 30	5.6	-0.3	0 ft
5	10' 18	+0' 03	5.8	-0.0	0 ft
end	11' 14	+0' 59	5.3	-0.5	0 ft
Versus average of 10' 15 min/mile: Slower Faster

08/18/09 Cambrio Club Ride

21 August, 2009 03:08

Met up with Trish at the Aloha gas station in Kahala. She waited for me, even though I was late. The rest of the group had already left. We rode out to Hawaii Kai, and skipped the first hill in Portlock. Lucky timing, because we were able to meet up with the group there. Rode up Heartbreak Hill, and then returned to town, stopping in and out of each valley along the way. I started out conservatively in the back, however as I gained more confidence was able to work my way up a little and ride in the peleton. Quite a rush! There must have been 40-50 riders. It was a challenge trying to keep on someone's wheel, each time we turned a corner, or went uphill. I guess that's why they named their club Cambiamento 'd Andeturo, which is Italian for change of pace. We regrouped at several points along the way. And most riders finished up at various points. I rode with Mike out the Triangle Park, and around Diamond Head until he turned off to go up Sierra Dr. I rode back home to Waikiki. This was my first ride with my new Nike cycling shoes. They had been sitting in the box for around 2 years. I finally retired my SIDI T-1 triathlon shoes.

Activity

Route:	--	Elev. Avg:	42 ft
Location:	Honolulu, HI,	Elev. Gain:	+0 ft
Date:	08/18/09	Up/Downhill:	[+1466/-1466]
Time:	04:32 PM	Difficulty:	5.0 / 5.0

Weather:	Flash Flood Watch until Wed Aug 19 2009 06:00 PM HST
	82 F temp; 62% humidity
	85 F heat index; winds NE 8 mph

Performance

Distance:	35.93 miles
Time:	2:15:48
Speed:	15.8 mph
Pace:	3' 48 /mi
Calories:	1222

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	5' 48	+2' 00	10.3	-5.5	0 ft
2	3' 31	-0' 16	17.0	+1.2	0 ft
3	4' 25	+0' 37	13.5	-2.3	+98 ft
4	3' 12	-0' 35	18.7	+2.9	-62 ft
5	3' 05	-0' 42	19.4	+3.6	-36 ft
6	4' 44	+0' 56	12.7	-3.1	+26 ft
7	3' 41	-0' 06	16.3	+0.5	-20 ft
8	2' 59	-0' 48	20.0	+4.2	-7 ft
9	3' 15	-0' 32	18.4	+2.6	0 ft
10	3' 25	-0' 22	17.5	+1.7	0 ft
11	3' 18	-0' 29	18.2	+2.4	0 ft
12	4' 31	+0' 43	13.3	-2.5	+13 ft
13	2' 46	-1' 01	21.6	+5.8	-6 ft
14	4' 28	+0' 40	13.4	-2.4	+178 ft
15	2' 32	-1' 15	23.6	+7.8	-148 ft
16	3' 41	-0' 06	16.2	+0.4	+53 ft
17	3' 30	-0' 17	17.1	+1.3	-83 ft
18	4' 18	+0' 30	13.9	-1.9	+85 ft
19	4' 24	+0' 36	13.6	-2.2	-85 ft
20	2' 51	-0' 56	21.0	+5.2	0 ft
21	2' 46	-1' 01	21.6	+5.8	-3 ft
22	2' 42	-1' 05	22.2	+6.4	+17 ft
23	3' 37	-0' 10	16.6	+0.8	-19 ft
24	2' 52	-0' 55	20.9	+5.1	+7 ft
25	2' 59	-0' 48	20.1	+4.3	-6 ft
26	2' 49	-0' 58	21.3	+5.5	+16 ft
27	2' 37	-1' 10	22.9	+7.1	-10 ft
28	4' 06	+0' 18	14.6	-1.2	+26 ft
29	4' 58	+1' 10	12.1	-3.7	+170 ft
30	5' 06	+1' 18	11.8	-4.0	-95 ft
31	4' 08	+0' 20	14.5	-1.3	-101 ft
32	3' 21	-0' 26	17.8	+2.0	-6 ft
33	8' 54	+5' 06	6.7	-9.1	+99 ft
34	3' 24	-0' 23	17.6	+1.8	-59 ft
35	3' 13	-0' 34	18.6	+2.8	-39 ft
end	4' 00	+0' 12	15.0	-0.8	0 ft
Versus average of 15.8 mph: Slower Faster

08/18/09 Honolulu Running Tour

21 August, 2009 01:47

Deluxe City Route. Planning the route to use for my running tour. Started at the Army Museum. Ran past the Hilton lagoon to Ala Moana Park. Continued to Honolulu Harbor and the Aloha Tower. Went through downtown to the Iolani Palace and the State Capital Building. Passed by other sites of interest including the Eternal Flame with a view of Punchbowl, Honolulu Hale, Kawaiahao Church, King Kamahamaha Statue, Mission Homes, Blaisdell Arena, Hawaii Convention Center, Ala Moana Shopping Center, and returning to the Ala Wai Yacht Harbor, and Waikiki Beach. Took photos along the way. They can be viewed at: http://picasaweb.google.com/ultradaveruns/HonoluluRunningTours#

Activity

Route:	--	Elev. Avg:	4 ft
Location:	Honolulu, HI,	Elev. Gain:	+0 ft
Date:	08/18/09	Up/Downhill:	[+144/-144]
Time:	11:16AM	Difficulty:	2.8 / 5.0

Weather:	Flash Flood Watch until Wed Aug 19 2009 06:00 PM HST
	87 F temp; 53% humidity
	91 F heat index; winds ENE 12 mph

Performance

Distance:	7.35 miles
Time:	1:25:06
Speed:	5.2 mph
Pace:	11' 34 /mi
Calories:	707

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	14' 46	+3' 12	4.1	-1.1	0 ft
2	10' 40	-0' 54	5.6	+0.4	0 ft
3	9' 19	-2' 15	6.4	+1.3	0 ft
4	26' 32	+14' 58	2.3	-2.9	+6 ft
5	11' 02	-0' 32	5.4	+0.2	-6 ft
6	9' 30	-2' 04	6.3	+1.1	0 ft
7	13' 59	+2' 25	4.3	-0.9	0 ft
end	8' 23	-3' 11	7.2	+2.0	0 ft
Versus average of 11' 34 min/mile: Slower Faster

08/17/09 Lululemon Club Run

19 August, 2009 02:01

Monday nights at Lululemon. 6pm start. Claire and Lauren were there as leaders, and we doubled our participant turnout. Fred and I, along with 2 new runners - including Rolf. Two loop around Kapiolani Park at an easy pace, regrouping after the first. This week, a clear sunset. The sun seemed really high on the first loop, and set quickly by the second. Water and gatorade afterwards. I ran a warmup/warmdown from Waikiki. Ran in Nike+ Shox Turbo.

Activity

Route:	--	Elev. Avg:	3 ft
Location:	Honolulu, HI,	Elev. Gain:	+3 ft
Date:	08/17/09	Up/Downhill:	[+101/-98]
Time:	05:51 PM	Difficulty:	2.4 / 5.0

Weather:	Partly Cloudy
	78 F temp; 66% humidity
	80 F heat index; winds NE 12 mph

Performance

Distance:	6.83 miles
Time:	0:59:51
Speed:	6.9 mph
Pace:	8' 45 /mi
Calories:	652

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	10' 36	+1' 51	5.7	-1.2	0 ft
2	8' 47	+0' 02	6.8	-0.0	0 ft
3	8' 00	-0' 45	7.5	+0.6	0 ft
4	8' 18	-0' 27	7.2	+0.4	0 ft
5	8' 17	-0' 28	7.2	+0.4	0 ft
6	7' 43	-1' 02	7.8	+0.9	0 ft
end	10' 32	+1' 47	5.7	-1.2	+3 ft
Versus average of 8' 45 min/mile: Slower Faster

08/15/09 Niketown Run Club

19 August, 2009 01:50

Saturday morning Run Club. Lower turnout than usual. Only 22 runners with 2 new ones. Ran with Tom up to the turning point, then two other Club Members around Diamond Head. I am terrible at remembering names. One is training for the marathon, and the other on TDY for quite a while here in Honolulu. Runs for health! Sunny and hot, but a great run. Ran in Nike+ Shox Livestrong.

Activity

Route:	--	Elev. Avg:	35 ft
Location:	Honolulu, HI,	Elev. Gain:	+0 ft
Date:	08/15/09	Up/Downhill:	[+328/-328]
Time:	9:07 AM	Difficulty:	3.5 / 5.0

Weather:	Partly Cloudy
	85 F temp; 57% humidity
	88 F heat index; winds ENE 14 mph

Performance

Distance:	7.45 miles
Time:	1:10:15
Speed:	6.4 mph
Pace:	9' 25 /mi
Calories:	689

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 58	+0' 33	6.0	-0.4	0 ft
2	10' 33	+1' 08	5.7	-0.7	+49 ft
3	8' 59	-0' 26	6.7	+0.3	+36 ft
4	8' 25	-1' 00	7.1	+0.7	+20 ft
5	9' 14	-0' 11	6.5	+0.1	-105 ft
6	8' 28	-0' 57	7.1	+0.7	0 ft
7	9' 17	-0' 08	6.5	+0.1	0 ft
end	11' 44	+2' 19	5.1	-1.3	0 ft
Versus average of 9' 25 min/mile: Slower Faster

08/14/09 MPRRC Club Run

19 August, 2009 01:38

Tonight was the MPRRC Friday night weekly run. Rather than doing the normal gas station route, we ran a course preview for the Tamanaha 15K Race to be held on Sunday. The course winds around Kapiolani Park and around Diamond Head. Past the Bark Park, down 18th, Elepaio, and Kilauea to the Aloha Gas Station at Kahala Mall. Back along the golf course, and returning on Diamond Head Drive back to the park. Ran at an easy pace tonight with Adam and Rolf. They are both running the race on Sunday. Also, Fred ran with us up to 18th, and he just continued around Diamond Head. He was wearing the new Nike+ Lunar Glides that he picked up in the morning at Niketown while I was working. Said they felt great, especially on the downhills! I also ran in my Lunar Glide. (We were twins.)

Activity

Route:	--	Elev. Avg:	40 ft
Location:	Honolulu, HI,	Elev. Gain:	+0 ft
Date:	08/14/09	Up/Downhill:	[+600/-600]
Time:	05:51 PM	Difficulty:	3.9 / 5.0

Weather:	Partly Cloudy
	82 F temp; 67% humidity
	86 F heat index; winds ENE 5 mph

Performance

Distance:	9.38 miles
Time:	1:20:31
Speed:	7.0 mph
Pace:	8' 35 /mi
Calories:	871

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 58	+0' 23	6.7	-0.3	+3 ft
2	8' 40	+0' 05	6.9	-0.1	+95 ft
3	9' 12	+0' 37	6.5	-0.5	-26 ft
4	8' 24	-0' 11	7.1	+0.1	-30 ft
5	7' 59	-0' 36	7.5	+0.5	-10 ft
6	8' 32	-0' 03	7.0	+0.0	-32 ft
7	8' 15	-0' 20	7.3	+0.3	+42 ft
8	9' 14	+0' 39	6.5	-0.5	+56 ft
9	8' 01	-0' 34	7.5	+0.5	-98 ft
end	8' 12	-0' 23	7.3	+0.3	0 ft
Versus average of 8' 35 min/mile: Slower Faster

08/13/09 Cycle to Hawaii Kai

14 August, 2009 02:15

Wanted to get in a 20 miler this week. Finally got motivated to head out the door. Figured it would take 1:30-1:45 and wasn't sure if I would be able to finish up before sunset. Certainly wasn't at all expecting to finish up as fast as I did. Not much wind on the way out to Hawaii Kai, nice. However, made for a hot, humid ride. On the way back met up with another rider, and took turns pulling all the way back to Diamond Head. Finished up strong coming down the Ala Wai. I might actually be ready for a 50 miler this weekend...

Activity

Route:	--	Elev. Avg:	16 ft
Location:	Honolulu, HI,	Elev. Gain:	+0 ft
Date:	08/13/09	Up/Downhill:	[+538/-538]
Time:	05:42 PM	Difficulty:	4.4 / 5.0

Weather:	Partly Cloudy
	81 F temp; 67% humidity
	84 F heat index; winds ENE 12 mph

Performance

Distance:	21.18 miles
Time:	1:14:36
Speed:	17.0 mph
Pace:	3' 32 /mi
Calories:	714

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	5' 56	+2' 24	10.1	-6.9	0 ft
2	3' 42	+0' 10	16.2	-0.8	0 ft
3	4' 20	+0' 48	13.8	-3.2	+86 ft
4	3' 14	-0' 17	18.5	+1.5	-29 ft
5	3' 00	-0' 31	20.0	+3.0	-55 ft
6	3' 34	+0' 02	16.8	-0.2	+29 ft
7	3' 09	-0' 22	19.0	+2.0	-26 ft
8	2' 56	-0' 35	20.4	+3.4	-4 ft
9	3' 55	+0' 23	15.3	-1.7	0 ft
10	3' 31	-0' 00	17.0	+0.0	0 ft
11	4' 24	+0' 52	13.6	-3.4	0 ft
12	3' 01	-0' 30	19.8	+2.8	0 ft
13	3' 08	-0' 23	19.1	+2.1	+4 ft
14	2' 43	-0' 48	22.1	+5.1	0 ft
15	4' 33	+1' 01	13.2	-3.8	+23 ft
16	2' 44	-0' 47	21.9	+4.9	-26 ft
17	3' 09	-0' 22	19.0	+2.0	+46 ft
18	3' 13	-0' 18	18.6	+1.6	-10 ft
19	2' 51	-0' 40	21.1	+4.1	-36 ft
20	3' 49	+0' 17	15.7	-1.3	0 ft
21	2' 50	-0' 41	21.1	+4.1	0 ft
end	3' 59	+0' 27	15.1	-1.9	0 ft
Versus average of 17.0 mph: Slower Faster

08/11/09 Personal Best Training

12 August, 2009 01:35

Second workout of the day for me. Ran with Jon's group at Ala Moana Park. Big loops including Magic Island. 3x10 minute intervals with 2 minutes recovery inbetween. Mostly ran with Rolf. Although Anson, Bob, and the two young boys were right there. Pace for the first two was right about 7 minute miles, and the last one 7:15. Wamup/warmdown from home. Ran in Nike+ Pegasus Livestrong.

Activity

Route:	--	Elev. Avg:	4 ft
Location:	Honolulu, HI,	Elev. Gain:	+0 ft
Date:	08/11/09	Up/Downhill:	[+242/-242]
Time:	05:11 PM	Difficulty:	3.1 / 5.0

Weather:
	80 F temp; 69% humidity
	83 F heat index; winds N 12 mph

Performance

Distance:	7.18 miles
Time:	1:03:01
Speed:	6.8 mph
Pace:	8' 46 /mi
Calories:	686

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	11' 12	+2' 26	5.3	-1.5	-3 ft
2	8' 01	-0' 45	7.5	+0.6	+3 ft
3	8' 03	-0' 43	7.5	+0.6	0 ft
4	7' 03	-1' 43	8.5	+1.7	-3 ft
5	8' 17	-0' 29	7.2	+0.4	+3 ft
6	8' 50	+0' 04	6.8	-0.1	0 ft
7	10' 21	+1' 35	5.8	-1.1	0 ft
end	8' 58	+0' 12	6.7	-0.2	0 ft
Versus average of 8' 46 min/mile: Slower Faster

08/11/09 Cycle Diamond Head

12 August, 2009 01:18

Wanted to get a ride in before Tropical Storm Felicia made her way to the islands. Also didn't want to stray too far from home. So, I did a triple loop around Diamond Head. Good ride today. And, I got to use my new helmet. It is WAAAY better than my old one, which was too big, and I had to keep tipping it up off of my eyes. This one ratchets in to fit snug. Great! Thanks Mike and IT&B... In other news... I've noticed that for the past couple weeks bimactive has been using new Google maps. They have been doing some funky things, such as straightening out the mapped lines, especially in the Tantalus area. Today it really drew some crazy lines through Diamond Head. And, it's too bad, because when I look at my activities on my home edit page, they have drawn perfectly nice maps. However, when it gets published to the public blog that you see, this is where it gets badly messed up. I hope they straighten out their software soon.

Activity

Route:	--	Elev. Avg:	53 ft
Location:	Honolulu, HI,	Elev. Gain:	+0 ft
Date:	08/11/09	Up/Downhill:	[+826/-826]
Time:	11:01 AM	Difficulty:	4.7 / 5.0

Weather:
	84 F temp; 58% humidity
	87 F heat index; winds NNE 16 mph

Performance

Distance:	15.09 miles
Time:	0:59:02
Speed:	15.3 mph
Pace:	3' 55 /mi
Calories:	513

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	4' 48	+0' 52	12.5	-2.8	0 ft
2	3' 32	-0' 23	16.9	+1.6	0 ft
3	4' 05	+0' 09	14.7	-0.7	+105 ft
4	3' 47	-0' 08	15.8	+0.5	-36 ft
5	4' 21	+0' 25	13.8	-1.6	+29 ft
6	4' 02	+0' 06	14.8	-0.5	-92 ft
7	4' 13	+0' 17	14.2	-1.1	+95 ft
8	3' 36	-0' 19	16.7	+1.4	-16 ft
9	3' 44	-0' 11	16.1	+0.8	-13 ft
10	2' 49	-1' 06	21.3	+6.0	-72 ft
11	4' 30	+0' 34	13.3	-2.0	+102 ft
12	3' 58	+0' 02	15.1	-0.2	-20 ft
13	3' 46	-0' 09	15.9	+0.6	-22 ft
14	3' 10	-0' 45	18.9	+3.6	-59 ft
15	3' 56	+0' 00	15.2	-0.1	0 ft
end	6' 40	+2' 44	9.0	-6.3	0 ft
Versus average of 15.3 mph: Slower Faster