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anja

«	November 2008	»
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2008-11-14

14 November, 2008 12:07

Nice morning walk with Helen around the Dish. Clear ans sunny weather and lots of nice pictures of the faint moon an the Dish.

Activity

Route:	--	Elev. Avg:	348 ft
Location:	Stanford, CA	Elev. Gain:	+4 ft
Date:	11/14/08	Up/Downhill:	[+656/-652]
Time:	07:15 AM	Difficulty:	2.6 / 5.0

Weather:	Clear
	57 F temp; 35% humidity
	57 F heat index; winds Calm

Performance

Distance:	3.73 miles
Time:	1:10:34
Speed:	3.2 mph
Pace:	18' 45 /mi	Heart Rate:	126 bpm (Avg)
Calories:	304		167 bpm (Peak)

Map

Elevation (ft)

Speed (mph)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	168 - 187	0h 00m	0%	0.00 mi
Zone 4	150 - 168	0h 14m	20%	0.77 mi
Zone 3	131 - 150	0h 11m	16%	0.60 mi
Zone 2	112 - 131	0h 31m	43%	1.63 mi
Zone 1	94 - 112	0h 17m	24%	0.92 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	21' 07	+2' 22	2.8	-0.4	140	+335 ft
2	19' 40	+0' 55	3.0	-0.2	118	-82 ft
3	17' 32	-1' 13	3.4	+0.2	116	-170 ft
end	16' 20	-2' 25	3.7	+0.5	134	-79 ft
Versus average of 3.2 mph: Slower Faster

2008-11-13

13 November, 2008 09:37

Had to stop to take some pictures of the full moon behind the autumn trees during sunrise... Beautiful morning!

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Stanford, CA	Elev. Gain:	+0 ft
Date:	11/13/08	Up/Downhill:	[+0/-0]
Time:	06:30 AM	Difficulty:	0 / 5.0

Weather:	Clear
	57 F temp; 93% humidity
	57 F heat index; winds Calm

Performance

Distance:	2.37 miles
Time:	0:27:10
Speed:	5.2 mph
Pace:	11' 28 /mi	Heart Rate:	154 bpm (Avg)
Calories:	285		173 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	168 - 187	0h 04m	15%	0.40 mi
Zone 4	150 - 168	0h 18m	65%	1.62 mi
Zone 3	131 - 150	0h 04m	16%	0.39 mi
Zone 2	112 - 131	0h 01m	6%	0.11 mi
Zone 1	94 - 112	0h 01m	4%	0.06 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	12' 26	+0' 58	4.8	-0.4	142	-- ft
2	10' 38	-0' 50	5.6	+0.4	162	-- ft
end	10' 54	-0' 34	5.5	+0.3	168	-- ft
Versus average of 11' 28 min/mile: Slower Faster

2008-11-11

11 November, 2008 09:15

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Stanford, CA	Elev. Gain:	+0 ft
Date:	11/11/08	Up/Downhill:	[+0/-0]
Time:	06:26 AM	Difficulty:	0 / 5.0

Weather:	Overcast
	55 F temp; 89% humidity
	55 F heat index; winds Calm

Performance

Distance:	3.01 miles
Time:	0:32:27
Speed:	5.6 mph
Pace:	10' 47 /mi	Heart Rate:	161 bpm (Avg)
Calories:	365		180 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	168 - 187	0h 08m	25%	0.84 mi
Zone 4	150 - 168	0h 20m	62%	1.85 mi
Zone 3	131 - 150	0h 04m	12%	0.35 mi
Zone 2	112 - 131	0h 00m	2%	0.06 mi
Zone 1	94 - 112	0h 00m	0%	0.00 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	11' 25	+0' 38	5.2	-0.3	150	-- ft
2	10' 55	+0' 08	5.5	-0.1	163	-- ft
end	9' 56	-0' 51	6.0	+0.5	172	-- ft
Versus average of 10' 47 min/mile: Slower Faster

2008-11-08

10 November, 2008 00:00

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Stanford, CA	Elev. Gain:	+0 ft
Date:	11/08/08	Up/Downhill:	[+0/-0]
Time:	06:43 AM	Difficulty:	0 / 5.0

Weather:	Mostly Cloudy
	48 F temp; 92% humidity
	48 F heat index; winds Vrbl 3

Performance

Distance:	3.08 miles
Time:	0:35:16
Speed:	5.2 mph
Pace:	11' 27 /mi	Heart Rate:	162 bpm (Avg)
Calories:	349		180 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	168 - 187	0h 13m	36%	1.25 mi
Zone 4	150 - 168	0h 16m	46%	1.42 mi
Zone 3	131 - 150	0h 06m	17%	0.46 mi
Zone 2	112 - 131	0h 00m	0%	0.02 mi
Zone 1	94 - 112	0h 00m	0%	0.00 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	10' 42	-0' 45	5.6	+0.4	162	-- ft
2	13' 59	+2' 32	4.3	-1.0	155	-- ft
3	9' 37	-1' 50	6.2	+1.0	171	-- ft
end	**	**	**	**	180	** ft
Versus average of 11' 27 min/mile: Slower Faster
** Insufficient data to calculate this split

2008-11-07

07 November, 2008 11:35

Since I am not really allowed to run yet, I am doing these short morning runs just to keep sane... I wanted to log only the first mile today since the pace was pretty good being me ;-) ...the mile home was a bit less impressive..

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Stanford, CA	Elev. Gain:	+0 ft
Date:	11/07/08	Up/Downhill:	[+0/-0]
Time:	06:22 AM	Difficulty:	0 / 5.0

Weather:	Clear
	54 F temp; 86% humidity
	54 F heat index; winds Calm

Performance

Distance:	1.01 miles
Time:	0:09:52
Speed:	6.1 mph
Pace:	9' 46 /mi	Heart Rate:	165 bpm (Avg)
Calories:	121		180 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	168 - 187	0h 05m	50%	0.53 mi
Zone 4	150 - 168	0h 04m	42%	0.41 mi
Zone 3	131 - 150	0h 00m	6%	0.07 mi
Zone 2	112 - 131	0h 00m	3%	0.03 mi
Zone 1	94 - 112	0h 00m	0%	0.00 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	9' 41	-0' 05	6.2	+0.0	165	-- ft
end	15' 00	+5' 14	4.0	-2.1	175	-- ft
Versus average of 9' 46 min/mile: Slower Faster

2008-11-05

05 November, 2008 09:36

Beautiful cool morning - tomorrow I will have to bring my camera! Congratulation to all Americans for a new president to be!

Activity

Route:	--	Elev. Avg:	59 ft
Location:	Stanford, CA	Elev. Gain:	+7 ft
Date:	11/05/08	Up/Downhill:	[+49/-42]
Time:	06:45 AM	Difficulty:	1.5 / 5.0

Weather:	Clear
	50 F temp; 76% humidity
	50 F heat index; winds Vrbl 5

Performance

Distance:	2.65 miles
Time:	0:28:37
Speed:	5.6 mph
Pace:	10' 48 /mi	Heart Rate:	165 bpm (Avg)
Calories:	322		179 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	168 - 187	0h 13m	47%	1.32 mi
Zone 4	150 - 168	0h 15m	54%	1.41 mi
Zone 3	131 - 150	0h 02m	7%	0.18 mi
Zone 2	112 - 131	0h 00m	1%	0.03 mi
Zone 1	94 - 112	0h 00m	0%	0.00 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	11' 19	+0' 31	5.3	-0.3	156	+39 ft
2	10' 44	-0' 04	5.6	+0.0	168	-17 ft
end	10' 00	-0' 48	6.0	+0.4	174	-16 ft
Versus average of 10' 48 min/mile: Slower Faster

2008-11-04

04 November, 2008 09:51

Activity

Route:	--	Elev. Avg:	61 ft
Location:	Stanford, CA	Elev. Gain:	+0 ft
Date:	11/04/08	Up/Downhill:	[+101/-101]
Time:	06:50 AM	Difficulty:	1.4 / 5.0

Weather:	Mostly Cloudy
	50 F temp; 86% humidity
	50 F heat index; winds W 8

Performance

Distance:	2.08 miles
Time:	0:22:13
Speed:	5.6 mph
Pace:	10' 41 /mi	Heart Rate:	163 bpm (Avg)
Calories:	251		181 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	168 - 187	0h 08m	38%	0.83 mi
Zone 4	150 - 168	0h 11m	52%	1.08 mi
Zone 3	131 - 150	0h 03m	16%	0.31 mi
Zone 2	112 - 131	0h 00m	1%	0.02 mi
Zone 1	94 - 112	0h 00m	0%	0.00 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	11' 16	+0' 35	5.3	-0.3	155	+45 ft
2	10' 11	-0' 30	5.9	+0.3	169	-46 ft
end	9' 20	-1' 21	6.4	+0.8	180	0 ft
Versus average of 10' 41 min/mile: Slower Faster

2008-11-03

03 November, 2008 11:12

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Stanford, CA	Elev. Gain:	+0 ft
Date:	11/03/08	Up/Downhill:	[+0/-0]
Time:	06:30 AM	Difficulty:	0 / 5.0

Weather:	Mostly Cloudy
	50 F temp; 100% humidity
	50 F heat index; winds Vrbl 5

Performance

Distance:	2.01 miles
Time:	0:22:35
Speed:	5.3 mph
Pace:	11' 14 /mi	Heart Rate:	154 bpm (Avg)
Calories:	241		168 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	168 - 187	0h 00m	1%	0.03 mi
Zone 4	150 - 168	0h 17m	76%	1.56 mi
Zone 3	131 - 150	0h 05m	21%	0.41 mi
Zone 2	112 - 131	0h 00m	2%	0.06 mi
Zone 1	94 - 112	0h 00m	0%	0.01 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	11' 36	+0' 22	5.2	-0.2	147	-- ft
2	10' 49	-0' 25	5.5	+0.2	161	-- ft
Versus average of 11' 14 min/mile: Slower Faster

Run, walk and bike

12 October, 2008 17:36

Walking and running to work to pick up my bike and a bike ride home. Not the best workout ever, but a nice day out listening to a very exciting book ;-)

Activity

Route:	--	Elev. Avg:	82 ft
Location:	Stanford, CA	Elev. Gain:	-3 ft
Date:	10/12/08	Up/Downhill:	[+272/-275]
Time:	01:12 PM	Difficulty:	2.8 / 5.0

Weather:	Clear
	72 F temp; 19% humidity
	72 F heat index; winds N 12

Performance

Distance:	10.01 miles
Time:	1:56:51
Speed:	5.1 mph
Pace:	11' 46 /mi	Heart Rate:	139 bpm (Avg)
Calories:	986		169 bpm (Peak)

Map

Elevation (ft)

Speed (mph)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	168 - 187	0h 00m	0%	0.03 mi
Zone 4	150 - 168	0h 25m	21%	2.04 mi
Zone 3	131 - 150	1h 04m	54%	6.11 mi
Zone 2	112 - 131	0h 40m	34%	2.22 mi
Zone 1	94 - 112	0h 00m	0%	0.01 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	11' 44	-0' 01	5.1	+0.0	150	+42 ft
2	14' 48	+3' 02	4.0	-1.0	150	+85 ft
3	13' 20	+1' 34	4.5	-0.6	143	-99 ft
4	14' 46	+3' 00	4.1	-1.0	143	-7 ft
5	16' 18	+4' 32	3.7	-1.4	134	+16 ft
6	17' 20	+5' 34	3.5	-1.6	131	-13 ft
7	18' 45	+6' 59	3.2	-1.9	127	-7 ft
8	5' 21	-6' 24	11.2	+6.1	139	-3 ft
9	6' 16	-5' 29	9.6	+4.5	140	-10 ft
10	4' 56	-6' 49	12.1	+7.0	136	-13 ft
end	**	**	**	**	133	** ft
Versus average of 5.1 mph: Slower Faster
** Insufficient data to calculate this split

Funrun, swim and Drive

12 October, 2008 17:34

I have to put this here even if it looks like a mess (which actually reflects me pretty well that day!). Slightly over a mile running, about a mile walking, then Mary took the watch while I swam about a mile back... Best hangover cure ever! ...off course I forgot to turn the watch off, so most of the drive back to the hotel is blogged too... Really fun and nice morning out with great people though!

Activity

Route:	--	Elev. Avg:	200 ft
Location:	Westford, MA	Elev. Gain:	+148 ft
Date:	09/26/08	Up/Downhill:	[+567/-419]
Time:	07:15 AM	Difficulty:	2.9 / 5.0

Performance

Distance:	7.89 miles
Time:	1:57:03
Speed:	4.0 mph
Pace:	15' 00 /mi	Heart Rate:	122 bpm (Avg)
Calories:	492		176 bpm (Peak)

Map

Elevation (ft)

Speed (mph)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	168 - 187	0h 03m	2%	0.26 mi
Zone 4	150 - 168	0h 12m	10%	1.06 mi
Zone 3	131 - 150	0h 14m	12%	0.66 mi
Zone 2	112 - 131	0h 40m	34%	0.84 mi
Zone 1	94 - 112	0h 24m	21%	0.09 mi
(none)	out of range	0h 25m	21%	4.49 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	10' 13	-4' 47	5.9	+1.9	162	+7 ft
2	20' 24	+5' 24	2.9	-1.1	138	-23 ft
3	19' 17	+4' 17	3.1	-0.9	100	+59 ft
4	59' 24	+44' 24	1.0	-3.0	97	-17 ft
5	1' 59	-13' 01	30.2	+26.2	78	-4 ft
6	1' 48	-13' 12	33.1	+29.1	88	+121 ft
7	2' 32	-12' 28	23.5	+19.5	88	+43 ft
end	**	**	**	**	87	** ft
Versus average of 4.0 mph: Slower Faster
** Insufficient data to calculate this split

Testing testing

25 September, 2008 14:23

testing out tomorrows fun run loop with Craig, Bob, Esa and Anthea... Great and warm swim in the lake afterward!

Activity

Route:	--	Elev. Avg:	194 ft
Location:	Westford, MA	Elev. Gain:	-6 ft
Date:	09/25/08	Up/Downhill:	[+200/-206]
Time:	06:13 AM	Difficulty:	2.1 / 5.0

Performance

Distance:	4.00 miles
Time:	0:51:39
Speed:	4.6 mph
Pace:	12' 55 /mi	Heart Rate:	161 bpm (Avg)
Calories:	441		182 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	168 - 187	0h 19m	36%	1.74 mi
Zone 4	150 - 168	0h 24m	47%	1.77 mi
Zone 3	131 - 150	0h 09m	18%	0.63 mi
Zone 2	112 - 131	0h 00m	0%	0.02 mi
Zone 1	94 - 112	0h 00m	0%	0.01 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	12' 52	-0' 03	4.7	+0.0	153	+6 ft
2	14' 57	+2' 02	4.0	-0.6	158	-10 ft
3	12' 25	-0' 30	4.8	+0.2	164	-17 ft
4	11' 12	-1' 43	5.3	+0.7	170	+10 ft
end	**	**	**	**	177	** ft
Versus average of 12' 55 min/mile: Slower Faster
** Insufficient data to calculate this split

Morning run

19 September, 2008 09:39

"wait-wait don't tell me" podcasted on my ears made this almost too fun! :-) ...nice negative slope in my pace now.

Activity

Route:	--	Elev. Avg:	58 ft
Location:	Palo Alto, CA	Elev. Gain:	+0 ft
Date:	09/19/08	Up/Downhill:	[+52/-52]
Time:	06:36 AM	Difficulty:	1.6 / 5.0

Weather:	A Few Clouds
	50 F temp; 86% humidity
	50 F heat index; winds S 6

Performance

Distance:	3.56 miles
Time:	0:37:30
Speed:	5.7 mph
Pace:	10' 32 /mi	Heart Rate:	158 bpm (Avg)
Calories:	432		173 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	168 - 187	0h 04m	12%	0.50 mi
Zone 4	150 - 168	0h 29m	77%	2.77 mi
Zone 3	131 - 150	0h 05m	13%	0.44 mi
Zone 2	112 - 131	0h 00m	1%	0.06 mi
Zone 1	94 - 112	0h 00m	0%	0.02 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	11' 14	+0' 42	5.3	-0.4	147	+39 ft
2	10' 40	+0' 08	5.6	-0.1	157	-13 ft
3	10' 05	-0' 27	6.0	+0.3	164	-13 ft
end	9' 32	-1' 00	6.3	+0.6	169	-13 ft
Versus average of 10' 32 min/mile: Slower Faster

Moonlight 10k run 13. Sep

15 September, 2008 19:32

It was really nice to be out there running with hundreds of people in the dark under the harvest moon... I should probably have had some food and not gone wine tasting just before the race, but it somehow worked out ;-)

Activity

Route:	--	Elev. Avg:	6 ft
Location:	Palo Alto, CA	Elev. Gain:	+0 ft
Date:	09/12/08	Up/Downhill:	[+29/-29]
Time:	08:15 PM	Difficulty:	1.9 / 5.0

Performance

Distance:	6.33 miles
Time:	1:05:39
Speed:	5.8 mph
Pace:	10' 22 /mi	Heart Rate:	169 bpm (Avg)
Calories:	770		180 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	168 - 187	0h 49m	75%	4.80 mi
Zone 4	150 - 168	0h 18m	27%	1.76 mi
Zone 3	131 - 150	0h 01m	1%	0.12 mi
Zone 2	112 - 131	0h 00m	0%	0.02 mi
Zone 1	94 - 112	0h 00m	0%	0.01 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	10' 28	+0' 06	5.7	-0.1	156	0 ft
2	10' 21	-0' 01	5.8	+0.0	167	0 ft
3	10' 13	-0' 09	5.9	+0.1	170	-3 ft
4	10' 32	+0' 10	5.7	-0.1	172	+3 ft
5	10' 29	+0' 07	5.7	-0.1	172	0 ft
6	10' 18	-0' 04	5.8	+0.0	174	0 ft
end	9' 27	-0' 55	6.3	+0.6	176	0 ft
Versus average of 10' 22 min/mile: Slower Faster

short morning loop

05 September, 2008 09:35

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Palo Alto, CA	Elev. Gain:	+0 ft
Date:	09/05/08	Up/Downhill:	[+0/-0]
Time:	06:39 AM	Difficulty:	0 / 5.0

Weather:	A Few Clouds
	57 F temp; 77% humidity
	57 F heat index; winds Calm

Performance

Distance:	3.52 miles
Time:	0:37:56
Speed:	5.6 mph
Pace:	10' 47 /mi	Heart Rate:	153 bpm (Avg)
Calories:	427		173 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	168 - 187	0h 01m	3%	0.16 mi
Zone 4	150 - 168	0h 27m	71%	2.55 mi
Zone 3	131 - 150	0h 09m	23%	0.76 mi
Zone 2	112 - 131	0h 01m	3%	0.13 mi
Zone 1	94 - 112	0h 00m	0%	0.01 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	11' 23	+0' 36	5.3	-0.3	142	-- ft
2	10' 41	-0' 06	5.6	+0.0	153	-- ft
3	10' 03	-0' 44	6.0	+0.4	158	-- ft
end	10' 53	+0' 06	5.5	-0.1	162	-- ft
Versus average of 10' 47 min/mile: Slower Faster

before the heat

04 September, 2008 10:01

Running in the morning these days to avoid the heat... Getting closer to 10 min/miles now.

Activity

Route:	--	Elev. Avg:	60 ft
Location:	Palo Alto, CA	Elev. Gain:	+7 ft
Date:	09/04/08	Up/Downhill:	[+62/-55]
Time:	06:54 AM	Difficulty:	1.7 / 5.0

Weather:	Clear
	55 F temp; 71% humidity
	55 F heat index; winds Calm

Performance

Distance:	4.01 miles
Time:	0:42:48
Speed:	5.6 mph
Pace:	10' 40 /mi	Heart Rate:	155 bpm (Avg)
Calories:	486		176 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	168 - 187	0h 06m	13%	0.60 mi
Zone 4	150 - 168	0h 27m	64%	2.63 mi
Zone 3	131 - 150	0h 12m	28%	1.05 mi
Zone 2	112 - 131	0h 01m	2%	0.10 mi
Zone 1	94 - 112	0h 00m	0%	0.02 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	11' 37	+0' 57	5.2	-0.5	141	+39 ft
2	10' 41	+0' 01	5.6	-0.0	152	-9 ft
3	10' 14	-0' 26	5.9	+0.2	161	-10 ft
end	10' 06	-0' 34	5.9	+0.3	168	-13 ft
Versus average of 10' 40 min/mile: Slower Faster