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kokichau

JROUpValley 6 km (03/11)

11 March, 2010 16:59


Slow run with Angela. Apparently my heart was ready for harder workout.

Activity
Route:--Elev. Avg:0 m
Location:--Elev. Gain:+0 m
Date:03/11/10Up/Downhill: [+0/-0]
Time:12:49 PMDifficulty:0 / 5.0
Performance
Distance: 6.10 km
Time:0:41:15
Speed:8.9 kph
Pace:6' 45 /kmHeart Rate:131 bpm (Avg)
Calories:420189 bpm (Peak)
Map
 
Elevation (m)
 
Pace (min/km)
 
Heart Rate (bpm)
 
Heart Rate Zones
ZoneRange
(bpm)		Time
In Zone		Distance
In Zone
Zone 5162 - 1800h 02m5% 0.34 km
Zone 4144 - 1620h 08m18% 1.24 km
Zone 3126 - 1440h 10m24% 1.62 km
Zone 2108 - 1260h 19m45% 2.46 km
Zone 190 - 1080h 03m7% 0.38 km
(none)out of range0h 03m6% 0.28 km
Splits
KmPace (min/km)Speed (kph)Heart
Rate		Elev
Gain
actual+/- avgactual+/- avg
16' 17-0' 289.5+0.7---- m
27' 23+0' 378.1-0.8---- m
37' 58+1' 127.5-1.3---- m
48' 16+1' 307.2-1.6---- m
56' 50+0' 048.8-0.1---- m
65' 41-1' 0410.5+1.7---- m
end6' 31-0' 149.2+0.3---- m
Versus average of 6' 45 min/km:     Slower     Faster

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JROUpValley 8km (03/09)

09 March, 2010 14:27


A slow run during a cloudy and hot day.

Activity
Route:--Elev. Avg:0 m
Location:Vitarte, Elev. Gain:+0 m
Date:03/09/10Up/Downhill: [+0/-0]
Time:12:39 PMDifficulty:0 / 5.0
Performance
Distance: 8.08 km
Time:0:39:35
Speed:12.3 kph
Pace:4' 53 /kmHeart Rate:143 bpm (Avg)
Calories:589158 bpm (Peak)
Map
 
Elevation (m)
 
Pace (min/km)
 
Heart Rate (bpm)
 
Heart Rate Zones
ZoneRange
(bpm)		Time
In Zone		Distance
In Zone
Zone 5162 - 1800h 00m0% 0.00 km
Zone 4144 - 1620h 24m62% 5.18 km
Zone 3126 - 1440h 15m37% 2.92 km
Zone 2108 - 1260h 01m4% 0.31 km
Zone 190 - 1080h 00m1% 0.12 km
(none)out of range0h 00m0% 0.05 km
Splits
KmPace (min/km)Speed (kph)Heart
Rate		Elev
Gain
actual+/- avgactual+/- avg
15' 06+0' 1211.7-0.5---- m
25' 05+0' 1111.8-0.5---- m
35' 18+0' 2411.3-0.9---- m
45' 24+0' 3011.1-1.1---- m
54' 41-0' 1212.8+0.6---- m
64' 36-0' 1713.0+0.8---- m
74' 37-0' 1613.0+0.7---- m
84' 22-0' 3113.7+1.5---- m
end3' 53-1' 0015.4+3.2---- m
Versus average of 4' 53 min/km:     Slower     Faster

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JRODownValley 6.3 (03/08)

08 March, 2010 13:30


Slog jogging with Rita (is my heart monitor wrong?)

Activity
Route:--Elev. Avg:0 m
Location:Vitarte, Elev. Gain:+0 m
Date:03/08/10Up/Downhill: [+0/-0]
Time:12:37 PMDifficulty:0 / 5.0
Performance
Distance: 6.31 km
Time:0:47:17
Speed:8.0 kph
Pace:7' 29 /kmHeart Rate:148 bpm (Avg)
Calories:401201 bpm (Peak)
Map
 
Elevation (m)
 
Pace (min/km)
 
Heart Rate (bpm)
 
Heart Rate Zones
ZoneRange
(bpm)		Time
In Zone		Distance
In Zone
Zone 5162 - 1800h 12m26% 1.65 km
Zone 4144 - 1620h 13m28% 1.97 km
Zone 3126 - 1440h 07m16% 1.06 km
Zone 2108 - 1260h 08m17% 0.98 km
Zone 190 - 1080h 02m4% 0.24 km
(none)out of range0h 05m11% 0.74 km
Splits
KmPace (min/km)Speed (kph)Heart
Rate		Elev
Gain
actual+/- avgactual+/- avg
17' 20-0' 098.2+0.2---- m
28' 01+0' 317.5-0.5---- m
37' 13-0' 168.3+0.3---- m
47' 19-0' 108.2+0.2---- m
59' 02+1' 326.6-1.4---- m
66' 45-0' 448.9+0.9---- m
end4' 42-2' 4712.8+4.7---- m
Versus average of 7' 29 min/km:     Slower     Faster

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Chorrillos 9.3km (03/07)

07 March, 2010 08:14


Early morning Sunday run with Marita and Juan Carlos. Nice views and weather.

Activity
Route:--Elev. Avg:0 m
Location:Lima, Elev. Gain:+0 m
Date:03/07/10Up/Downhill: [+0/-0]
Time:07:01 AMDifficulty:0 / 5.0
Performance
Distance: 9.32 km
Time:1:00:16
Speed:9.3 kph
Pace:6' 28 /kmHeart Rate:126 bpm (Avg)
Calories:634180 bpm (Peak)
Map
 
Elevation (m)
 
Pace (min/km)
 
Heart Rate (bpm)
 
Heart Rate Zones
ZoneRange
(bpm)		Time
In Zone		Distance
In Zone
Zone 5162 - 1800h 01m2% 0.27 km
Zone 4144 - 1620h 06m9% 0.97 km
Zone 3126 - 1440h 16m27% 2.47 km
Zone 2108 - 1260h 35m57% 5.21 km
Zone 190 - 1080h 07m11% 0.90 km
(none)out of range0h 00m0% 0.04 km
Splits
KmPace (min/km)Speed (kph)Heart
Rate		Elev
Gain
actual+/- avgactual+/- avg
16' 43+0' 148.9-0.3---- m
26' 16-0' 129.6+0.3---- m
36' 41+0' 129.0-0.3---- m
46' 11-0' 179.7+0.4---- m
57' 25+0' 568.1-1.2---- m
67' 19+0' 508.2-1.1---- m
77' 59+1' 307.5-1.8---- m
86' 54+0' 258.7-0.6---- m
95' 26-1' 0211.0+1.8---- m
end4' 13-2' 1514.2+4.9---- m
Versus average of 6' 28 min/km:     Slower     Faster

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Chorrillos 9.3km (03/07)

07 March, 2010 08:14


Early morning Sunday run with Marita and Juan Carlos. Nice views and weather.

Activity
Route:--Elev. Avg:0 m
Location:Lima, Elev. Gain:+0 m
Date:03/07/10Up/Downhill: [+0/-0]
Time:07:01 AMDifficulty:0 / 5.0
Performance
Distance: 9.32 km
Time:1:00:16
Speed:9.3 kph
Pace:6' 28 /kmHeart Rate:126 bpm (Avg)
Calories:634180 bpm (Peak)
Map
 
Elevation (m)
 
Pace (min/km)
 
Heart Rate (bpm)
 
Heart Rate Zones
ZoneRange
(bpm)		Time
In Zone		Distance
In Zone
Zone 5162 - 1800h 01m2% 0.27 km
Zone 4144 - 1620h 06m9% 0.97 km
Zone 3126 - 1440h 16m27% 2.47 km
Zone 2108 - 1260h 35m57% 5.21 km
Zone 190 - 1080h 07m11% 0.90 km
(none)out of range0h 00m0% 0.04 km
Splits
KmPace (min/km)Speed (kph)Heart
Rate		Elev
Gain
actual+/- avgactual+/- avg
16' 43+0' 148.9-0.3---- m
26' 16-0' 129.6+0.3---- m
36' 41+0' 129.0-0.3---- m
46' 11-0' 179.7+0.4---- m
57' 25+0' 568.1-1.2---- m
67' 19+0' 508.2-1.1---- m
77' 59+1' 307.5-1.8---- m
86' 54+0' 258.7-0.6---- m
95' 26-1' 0211.0+1.8---- m
end4' 13-2' 1514.2+4.9---- m
Versus average of 6' 28 min/km:     Slower     Faster

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JRO UpValley 6km (03/04)

05 March, 2010 11:28


Slow jog with Angela, Marita y Juan Carlos. It was nice to do a couple of sprints the last kilometer. Something was wrong with my heart monitor (maybe not enough humidity), I doubt I was running in zone 5 all the time, particularly when we were waiting for Marita and Angela.

Activity
Route:--Elev. Avg:0 m
Location:--Elev. Gain:+0 m
Date:03/04/10Up/Downhill: [+0/-0]
Time:12:42 PMDifficulty:0 / 5.0
Performance
Distance: 6.05 km
Time:0:36:26
Speed:10.0 kph
Pace:6' 01 /kmHeart Rate:161 bpm (Avg)
Calories:442181 bpm (Peak)
Map
 
Elevation (m)
 
Pace (min/km)
 
Heart Rate (bpm)
 
Heart Rate Zones
ZoneRange
(bpm)		Time
In Zone		Distance
In Zone
Zone 5162 - 1800h 22m59% 3.80 km
Zone 4144 - 1620h 12m33% 1.91 km
Zone 3126 - 1440h 03m7% 0.41 km
Zone 2108 - 1260h 00m1% 0.07 km
Zone 190 - 1080h 00m0% 0.04 km
(none)out of range0h 00m0% 0.05 km
Splits
KmPace (min/km)Speed (kph)Heart
Rate		Elev
Gain
actual+/- avgactual+/- avg
17' 03+1' 018.5-1.5---- m
26' 44+0' 428.9-1.1---- m
36' 08+0' 069.8-0.2---- m
45' 43-0' 1810.5+0.5---- m
54' 40-1' 2112.8+2.9---- m
65' 37-0' 2410.7+0.7---- m
end7' 46+1' 447.7-2.3---- m
Versus average of 6' 01 min/km:     Slower     Faster

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JROUpValley 5km (03/01)

01 March, 2010 13:46


Slow run with Marita and Antonio Dalmau.

Activity
Route:--Elev. Avg:0 m
Location:Vitarte, Elev. Gain:+0 m
Date:03/01/10Up/Downhill: [+0/-0]
Time:12:44 PMDifficulty:0 / 5.0
Performance
Distance: 5.05 km
Time:0:28:21
Speed:10.7 kph
Pace:5' 36 /kmHeart Rate:133 bpm (Avg)
Calories:374170 bpm (Peak)
Map
 
Elevation (m)
 
Pace (min/km)
 
Heart Rate (bpm)
 
Heart Rate Zones
ZoneRange
(bpm)		Time
In Zone		Distance
In Zone
Zone 5162 - 1800h 00m2% 0.14 km
Zone 4144 - 1620h 06m21% 1.17 km
Zone 3126 - 1440h 12m43% 2.25 km
Zone 2108 - 1260h 10m37% 1.73 km
Zone 190 - 1080h 00m0% 0.01 km
(none)out of range0h 00m0% 0.01 km
Splits
KmPace (min/km)Speed (kph)Heart
Rate		Elev
Gain
actual+/- avgactual+/- avg
14' 44-0' 5212.7+2.0---- m
25' 05-0' 3111.8+1.1---- m
36' 14+0' 379.6-1.1---- m
45' 49+0' 1210.3-0.4---- m
56' 11+0' 349.7-1.0---- m
end4' 10-1' 2614.4+3.7---- m
Versus average of 5' 36 min/km:     Slower     Faster

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JROUpValley 50min (02/25)

25 February, 2010 18:36


Training with Ramiro (50 min, changing effort every 5 min).

Activity
Route:--Elev. Avg:0 m
Location:--Elev. Gain:+0 m
Date:02/25/10Up/Downhill: [+0/-0]
Time:12:42 PMDifficulty:0 / 5.0
Performance
Distance: 8.75 km
Time:0:49:27
Speed:10.7 kph
Pace:5' 38 /kmHeart Rate:137 bpm (Avg)
Calories:652161 bpm (Peak)
Map
 
Elevation (m)
 
Pace (min/km)
 
Heart Rate (bpm)
 
Heart Rate Zones
ZoneRange
(bpm)		Time
In Zone		Distance
In Zone
Zone 5162 - 1800h 00m0% 0.00 km
Zone 4144 - 1620h 16m31% 3.09 km
Zone 3126 - 1440h 30m61% 5.29 km
Zone 2108 - 1260h 04m9% 0.68 km
Zone 190 - 1080h 01m2% 0.22 km
(none)out of range0h 00m0% 0.02 km
Splits
KmPace (min/km)Speed (kph)Heart
Rate		Elev
Gain
actual+/- avgactual+/- avg
16' 18+0' 399.5-1.1---- m
25' 24-0' 1411.1+0.5---- m
35' 41+0' 0210.5-0.1---- m
46' 07+0' 289.8-0.8---- m
55' 14-0' 2411.5+0.8---- m
65' 21-0' 1711.2+0.6---- m
74' 54-0' 4412.2+1.6---- m
85' 22-0' 1611.2+0.5---- m
end6' 35+0' 569.1-1.5---- m
Versus average of 5' 38 min/km:     Slower     Faster

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JRO UpValley 6km (02/23)

23 February, 2010 16:14


Slow run after a knee injury last Tuesday.

Activity
Route:--Elev. Avg:0 m
Location:--Elev. Gain:+0 m
Date:02/23/10Up/Downhill: [+0/-0]
Time:12:38 PMDifficulty:0 / 5.0
Performance
Distance: 6.00 km
Time:0:31:08
Speed:11.6 kph
Pace:5' 11 /kmHeart Rate:139 bpm (Avg)
Calories:448160 bpm (Peak)
Map
 
Elevation (m)
 
Pace (min/km)
 
Heart Rate (bpm)
 
Heart Rate Zones
ZoneRange
(bpm)		Time
In Zone		Distance
In Zone
Zone 5162 - 1800h 00m0% 0.00 km
Zone 4144 - 1620h 11m36% 2.25 km
Zone 3126 - 1440h 20m65% 3.94 km
Zone 2108 - 1260h 03m9% 0.53 km
Zone 190 - 1080h 00m1% 0.10 km
(none)out of range0h 00m0% 0.04 km
Splits
KmPace (min/km)Speed (kph)Heart
Rate		Elev
Gain
actual+/- avgactual+/- avg
15' 14+0' 0211.4-0.1---- m
25' 33+0' 2110.8-0.8---- m
35' 35+0' 2310.7-0.8---- m
44' 50-0' 2112.4+0.8---- m
54' 48-0' 2312.5+0.9---- m
65' 05-0' 0611.8+0.2---- m
end********--** m
Versus average of 5' 11 min/km:     Slower     Faster
** Insufficient data to calculate this split

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JRO UpValley 8km (02/16)

17 February, 2010 14:34


I wanted to feel my heart pumping. I did almost the same time as before, but staying 75% in zone 4. I guess the heat made work harder.

Activity
Route:--Elev. Avg:0 m
Location:--Elev. Gain:+0 m
Date:02/16/10Up/Downhill: [+0/-0]
Time:12:37 PMDifficulty:0 / 5.0
Performance
Distance: 8.01 km
Time:0:38:59
Speed:12.3 kph
Pace:4' 52 /kmHeart Rate:148 bpm (Avg)
Calories:598164 bpm (Peak)
Map
 
Elevation (m)
 
Pace (min/km)
 
Heart Rate (bpm)
 
Heart Rate Zones
ZoneRange
(bpm)		Time
In Zone		Distance
In Zone
Zone 5162 - 1800h 01m2% 0.18 km
Zone 4144 - 1620h 29m75% 6.14 km
Zone 3126 - 1440h 08m21% 1.59 km
Zone 2108 - 1260h 01m2% 0.22 km
Zone 190 - 1080h 00m1% 0.15 km
(none)out of range0h 00m0% 0.03 km
Splits
KmPace (min/km)Speed (kph)Heart
Rate		Elev
Gain
actual+/- avgactual+/- avg
14' 51-0' 0112.4+0.0---- m
25' 25+0' 3211.1-1.3---- m
35' 22+0' 2911.2-1.2---- m
45' 22+0' 2911.2-1.2---- m
54' 28-0' 2413.4+1.1---- m
64' 20-0' 3213.8+1.5---- m
74' 31-0' 2113.3+0.9---- m
84' 27-0' 2513.5+1.1---- m
end5' 00+0' 0712.0-0.3---- m
Versus average of 4' 52 min/km:     Slower     Faster

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JRO UpValley 4km (02/15)

15 February, 2010 14:16


First run at JRO, after few weeks in Puerto Rico. I missed the "brown" dirt color of Jicamarca surroundings.

Activity
Route:--Elev. Avg:0 m
Location:Vitarte, Elev. Gain:+0 m
Date:02/15/10Up/Downhill: [+0/-0]
Time:12:55 PMDifficulty:0 / 5.0
Performance
Distance: 4.07 km
Time:0:21:29
Speed:11.4 kph
Pace:5' 16 /kmHeart Rate:133 bpm (Avg)
Calories:304154 bpm (Peak)
Map
 
Elevation (m)
 
Pace (min/km)
 
Heart Rate (bpm)
 
Heart Rate Zones
ZoneRange
(bpm)		Time
In Zone		Distance
In Zone
Zone 5162 - 1800h 00m0% 0.00 km
Zone 4144 - 1620h 02m10% 0.44 km
Zone 3126 - 1440h 14m68% 2.81 km
Zone 2108 - 1260h 04m20% 0.82 km
Zone 190 - 1080h 00m2% 0.10 km
(none)out of range0h 00m1% 0.15 km
Splits
KmPace (min/km)Speed (kph)Heart
Rate		Elev
Gain
actual+/- avgactual+/- avg
14' 54-0' 2212.2+0.8---- m
25' 36+0' 1910.7-0.7---- m
35' 05-0' 1111.8+0.4---- m
45' 05-0' 1111.8+0.4---- m
end4' 41-0' 3512.8+1.4---- m
Versus average of 5' 16 min/km:     Slower     Faster

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La Parguera 3 km (02/11)

11 February, 2010 07:04


Slow jog with Tiffany.

Activity
Route:--Elev. Avg:8 m
Location:Lajas, --Elev. Gain:+0 m
Date:02/11/10Up/Downhill: [+55/-55]
Time:07:40 AMDifficulty:1.0 / 5.0
 
Weather:A Few Clouds
 21 C temp; 93% humidity
 21 C heat index; winds NE 3
Performance
Distance: 3.07 km
Time:0:26:55
Speed:6.9 kph
Pace:8' 42 /km
Calories:149
Map
 
Elevation (m)
 
Speed (kph)
 
Splits
KmPace (min/km)Speed (kph)Elevation
Gain
actual+/- avgactual+/- avg
18' 27-0' 147.1+0.20 m
29' 07+0' 256.6-0.3+7 m
39' 00+0' 186.7-0.2-3 m
end12' 17+3' 354.9-2.0-13 m
Versus average of 6.9 kph:     Slower     Faster

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La Parguera 7 km (02/10)

11 February, 2010 07:03


Early morning run before exploring the cays around this area. Jenny was able to do wake boarding for the first time!

Activity
Route:--Elev. Avg:14 m
Location:Lajas, --Elev. Gain:+0 m
Date:02/10/10Up/Downhill: [+174/-174]
Time:07:39 AMDifficulty:2.6 / 5.0
 
Weather:A Few Clouds with Haze
 21 C temp; 93% humidity
 21 C heat index; winds NE 3
Performance
Distance: 6.92 km
Time:0:35:41
Speed:11.7 kph
Pace:5' 09 /km
Calories:495
Map
 
Elevation (m)
 
Pace (min/km)
 
Splits
KmPace (min/km)Speed (kph)Elevation
Gain
actual+/- avgactual+/- avg
14' 57-0' 1212.1+0.50 m
25' 13+0' 0311.5-0.1+20 m
35' 26+0' 1611.0-0.6-2 m
45' 21+0' 1111.2-0.4+15 m
54' 46-0' 2312.6+0.9-34 m
64' 57-0' 1212.1+0.5+1 m
end5' 52+0' 4210.2-1.40 m
Versus average of 5' 09 min/km:     Slower     Faster

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Culebra 7.7 km (02/07)

11 February, 2010 06:57


Solo run at Culebra. The skies are beautiful here, particularly for optical instruments.

Activity
Route:--Elev. Avg:8 m
Location:Culebra, PRElev. Gain:+0 m
Date:02/07/10Up/Downhill: [+215/-215]
Time:08:06 AMDifficulty:2.7 / 5.0
Performance
Distance: 7.69 km
Time:0:41:34
Speed:11.1 kph
Pace:5' 24 /kmHeart Rate:127 bpm (Avg)
Calories:561153 bpm (Peak)
Map
 
Elevation (m)
 
Pace (min/km)
 
Heart Rate (bpm)
 
Heart Rate Zones
ZoneRange
(bpm)		Time
In Zone		Distance
In Zone
Zone 5162 - 1800h 00m0% 0.00 km
Zone 4144 - 1620h 04m10% 0.65 km
Zone 3126 - 1440h 19m46% 3.63 km
Zone 2108 - 1260h 19m46% 3.53 km
Zone 190 - 1080h 01m3% 0.24 km
(none)out of range0h 00m0% 0.04 km
Splits
KmPace (min/km)Speed (kph)Heart
Rate		Elev
Gain
actual+/- avgactual+/- avg
15' 16-0' 0811.4+0.3---23 m
25' 13-0' 1111.5+0.4--0 m
35' 11-0' 1311.6+0.5--0 m
45' 29+0' 0410.9-0.2--0 m
55' 30+0' 0510.9-0.2--+3 m
65' 16-0' 0811.4+0.3--+18 m
76' 32+1' 079.2-1.9---7 m
end5' 33+0' 0810.8-0.3--+29 m
Versus average of 5' 24 min/km:     Slower     Faster

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Culebra 7.7 km (02/07)

11 February, 2010 06:57


Solo run at Culebra. The skies are beautiful here, particularly for optical instruments.

Activity
Route:--Elev. Avg:8 m
Location:Culebra, PRElev. Gain:+0 m
Date:02/07/10Up/Downhill: [+215/-215]
Time:08:06 AMDifficulty:2.7 / 5.0
Performance
Distance: 7.69 km
Time:0:41:34
Speed:11.1 kph
Pace:5' 24 /kmHeart Rate:127 bpm (Avg)
Calories:561153 bpm (Peak)
Map
 
Elevation (m)
 
Pace (min/km)
 
Heart Rate (bpm)
 
Heart Rate Zones
ZoneRange
(bpm)		Time
In Zone		Distance
In Zone
Zone 5162 - 1800h 00m0% 0.00 km
Zone 4144 - 1620h 04m10% 0.65 km
Zone 3126 - 1440h 19m46% 3.63 km
Zone 2108 - 1260h 19m46% 3.53 km
Zone 190 - 1080h 01m3% 0.24 km
(none)out of range0h 00m0% 0.04 km
Splits
KmPace (min/km)Speed (kph)Heart
Rate		Elev
Gain
actual+/- avgactual+/- avg
15' 16-0' 0811.4+0.3---23 m
25' 13-0' 1111.5+0.4--0 m
35' 11-0' 1311.6+0.5--0 m
45' 29+0' 0410.9-0.2--0 m
55' 30+0' 0510.9-0.2--+3 m
65' 16-0' 0811.4+0.3--+18 m
76' 32+1' 079.2-1.9---7 m
end5' 33+0' 0810.8-0.3--+29 m
Versus average of 5' 24 min/km:     Slower     Faster

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