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Heinselslug

«	November 2008	»
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30

Windy Hill Thursday

14 November, 2008 11:51

Thursday? OK, maybe my calendar needs a new battery or something. In any event, Laura, Mike and I had a really nice run to top for some spectacular views. That Laura, though, really pushed the pace. Gotta work her harder the day before "Thursday"...

Activity

Route:	--	Elev. Avg:	1227 ft
Location:	Portola Valley, CA	Elev. Gain:	+4 ft
Date:	11/14/08	Up/Downhill:	[+1742/-1738]
Time:	06:47 AM	Difficulty:	3.9 / 5.0

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

Performance

Distance:	7.16 miles
Time:	1:17:16
Speed:	5.6 mph
Pace:	10' 47 /mi	Heart Rate:	138 bpm (Avg)
Calories:	734		161 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	160 - 178	0h 01m	1%	0.07 mi
Zone 4	142 - 160	0h 35m	45%	2.62 mi
Zone 3	125 - 142	0h 26m	34%	2.75 mi
Zone 2	107 - 125	0h 18m	23%	2.07 mi
Zone 1	89 - 107	0h 01m	1%	0.04 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	10' 17	-0' 30	5.8	+0.3	130	+164 ft
2	13' 18	+2' 31	4.5	-1.1	149	+426 ft
3	14' 01	+3' 14	4.3	-1.3	150	+446 ft
4	11' 40	+0' 53	5.1	-0.4	143	+194 ft
5	11' 15	+0' 28	5.3	-0.2	130	-194 ft
6	8' 07	-2' 40	7.4	+1.8	121	-603 ft
7	7' 40	-3' 07	7.8	+2.2	128	-387 ft
end	7' 03	-3' 44	8.5	+2.9	140	-43 ft
Versus average of 10' 47 min/mile: Slower Faster

Egyptian Light

13 November, 2008 15:52

Ambled around Menlo Park with John, Ed, and Dave.

Activity

Route:	--	Elev. Avg:	69 ft
Location:	Menlo Park, CA	Elev. Gain:	+3 ft
Date:	11/13/08	Up/Downhill:	[+39/-36]
Time:	12:15 PM	Difficulty:	1.8 / 5.0

Weather:	Clear
	70 F temp; 18% humidity
	70 F heat index; winds NW 12

Performance

Distance:	4.20 miles
Time:	0:38:15
Speed:	6.6 mph
Pace:	9' 06 /mi	Heart Rate:	128 bpm (Avg)
Calories:	459		143 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	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 01m	2%	0.13 mi
Zone 3	125 - 142	0h 28m	72%	3.18 mi
Zone 2	107 - 125	0h 08m	21%	0.84 mi
Zone 1	89 - 107	0h 02m	4%	0.15 mi
(none)	out of range	0h 00m	1%	0.06 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 05	-0' 01	6.6	+0.0	116	0 ft
2	9' 12	+0' 06	6.5	-0.1	128	+10 ft
3	8' 37	-0' 29	7.0	+0.4	135	+3 ft
4	9' 26	+0' 20	6.3	-0.2	131	-13 ft
end	8' 44	-0' 22	6.9	+0.3	137	+3 ft
Versus average of 9' 06 min/mile: Slower Faster

Lake

12 November, 2008 16:35

A totally excellent, super duper, sunny day to run over to Lagunita and back by the museum with Dave. Toooooo bad Mike and Ed couldn't come out and play... ;-)

Activity

Route:	--	Elev. Avg:	83 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	11/12/08	Up/Downhill:	[+183/-183]
Time:	12:18 PM	Difficulty:	1.9 / 5.0

Weather:	Partly Cloudy
	68 F temp; 67% humidity
	68 F heat index; winds N 9

Performance

Distance:	6.50 miles
Time:	0:58:17
Speed:	6.7 mph
Pace:	8' 58 /mi	Heart Rate:	132 bpm (Avg)
Calories:	713		149 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	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 04m	7%	0.51 mi
Zone 3	125 - 142	0h 48m	82%	5.53 mi
Zone 2	107 - 125	0h 09m	15%	0.87 mi
Zone 1	89 - 107	0h 00m	0%	0.04 mi
(none)	out of range	0h 00m	0%	0.04 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 12	+0' 14	6.5	-0.2	122	+7 ft
2	8' 45	-0' 13	6.8	+0.2	133	0 ft
3	9' 27	+0' 29	6.3	-0.4	137	+72 ft
4	8' 32	-0' 26	7.0	+0.3	137	-39 ft
5	9' 13	+0' 15	6.5	-0.2	130	-36 ft
6	8' 44	-0' 14	6.9	+0.2	131	-6 ft
end	8' 22	-0' 36	7.2	+0.5	135	+3 ft
Versus average of 8' 58 min/mile: Slower Faster

Lower Creek

11 November, 2008 16:34

They say it's supposed to get even warmer in the next couple of days?!?

Activity

Route:	--	Elev. Avg:	53 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	11/11/08	Up/Downhill:	[+137/-137]
Time:	12:18 PM	Difficulty:	1.8 / 5.0

Weather:	Mostly Cloudy
	63 F temp; 67% humidity
	63 F heat index; winds N 9

Performance

Distance:	5.07 miles
Time:	0:42:47
Speed:	7.1 mph
Pace:	8' 26 /mi	Heart Rate:	135 bpm (Avg)
Calories:	558		152 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	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 17m	40%	2.17 mi
Zone 3	125 - 142	0h 22m	52%	2.64 mi
Zone 2	107 - 125	0h 04m	9%	0.41 mi
Zone 1	89 - 107	0h 01m	2%	0.11 mi
(none)	out of range	0h 00m	0%	0.04 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 15	+0' 49	6.5	-0.6	118	+4 ft
2	8' 12	-0' 14	7.3	+0.2	133	-17 ft
3	8' 40	+0' 14	6.9	-0.2	139	-7 ft
4	8' 18	-0' 08	7.2	+0.1	143	+10 ft
5	7' 47	-0' 39	7.7	+0.6	144	+6 ft
end	8' 20	-0' 06	7.2	+0.1	151	+3 ft
Versus average of 8' 26 min/mile: Slower Faster

Maze

10 November, 2008 15:48

Quick paced jaunt with Mike and Ed. Had to dodge some of the paving in the neighborhood.

Activity

Route:	--	Elev. Avg:	47 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	11/10/08	Up/Downhill:	[+45/-45]
Time:	12:13 PM	Difficulty:	1.8 / 5.0

Weather:	Partly Cloudy
	61 F temp; 67% humidity
	61 F heat index; winds N 9

Performance

Distance:	5.01 miles
Time:	0:40:52
Speed:	7.4 mph
Pace:	8' 09 /mi	Heart Rate:	137 bpm (Avg)
Calories:	554		156 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	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 18m	44%	2.27 mi
Zone 3	125 - 142	0h 19m	48%	2.43 mi
Zone 2	107 - 125	0h 04m	11%	0.50 mi
Zone 1	89 - 107	0h 00m	1%	0.05 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' 40	+0' 31	6.9	-0.5	119	-10 ft
2	8' 05	-0' 04	7.4	+0.0	135	-19 ft
3	7' 56	-0' 13	7.6	+0.2	140	-9 ft
4	7' 53	-0' 16	7.6	+0.2	145	+22 ft
5	8' 06	-0' 03	7.4	+0.0	147	+16 ft
end	**	**	**	**	148	** ft
Versus average of 8' 09 min/mile: Slower Faster
** Insufficient data to calculate this split

Wunderlich

08 November, 2008 13:20

Great morning out with Ed, Janez, PierreC, MikeT, Charles, and Scott. I went longer than planned - hope it doesn't mean a setback with this cold!

Activity

Route:	--	Elev. Avg:	1720 ft
Location:	Portola Valley, CA	Elev. Gain:	+3 ft
Date:	11/08/08	Up/Downhill:	[+3605/-3602]
Time:	07:03 AM	Difficulty:	4.4 / 5.0

Weather:	Overcast
	57 F temp; 89% humidity
	57 F heat index; winds Vrbl 7

Performance

Distance:	15.84 miles
Time:	3:15:03
Speed:	4.9 mph
Pace:	12' 19 /mi	Heart Rate:	133 bpm (Avg)
Calories:	1686		157 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	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 51m	26%	4.17 mi
Zone 3	125 - 142	1h 49m	56%	10.30 mi
Zone 2	107 - 125	0h 26m	13%	2.33 mi
Zone 1	89 - 107	0h 14m	7%	0.44 mi
(none)	out of range	0h 06m	3%	0.07 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	13' 45	+1' 26	4.4	-0.5	141	+443 ft
2	13' 41	+1' 22	4.4	-0.5	139	+463 ft
3	17' 54	+5' 35	3.4	-1.5	122	+108 ft
4	12' 50	+0' 31	4.7	-0.2	142	+365 ft
5	12' 22	+0' 03	4.8	-0.0	140	+298 ft
6	15' 42	+3' 23	3.8	-1.1	118	-56 ft
7	11' 15	-1' 04	5.3	+0.5	135	-91 ft
8	12' 45	+0' 26	4.7	-0.2	137	+239 ft
9	14' 29	+2' 10	4.1	-0.7	128	-19 ft
10	10' 34	-1' 45	5.7	+0.8	131	-75 ft
11	10' 14	-2' 05	5.9	+1.0	132	-108 ft
12	15' 00	+2' 41	4.0	-0.9	129	-69 ft
13	8' 37	-3' 42	7.0	+2.1	127	-374 ft
14	8' 25	-3' 54	7.1	+2.2	133	-295 ft
15	8' 24	-3' 55	7.1	+2.3	134	-381 ft
16	7' 49	-4' 30	7.7	+2.8	140	-433 ft
end	7' 20	-4' 59	8.2	+3.3	140	-9 ft
Versus average of 12' 19 min/mile: Slower Faster

Dish

07 November, 2008 16:26

Man, what a beautiful day. Glad Ed talked me into running the dish!

Activity

Route:	--	Elev. Avg:	156 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	11/07/08	Up/Downhill:	[+639/-639]
Time:	12:15 PM	Difficulty:	3.2 / 5.0

Weather:	Clear
	73 F temp; 47% humidity
	73 F heat index; winds NW 10

Performance

Distance:	10.62 miles
Time:	1:35:52
Speed:	6.6 mph
Pace:	9' 02 /mi	Heart Rate:	138 bpm (Avg)
Calories:	1164		156 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	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 39m	41%	4.32 mi
Zone 3	125 - 142	0h 57m	59%	6.39 mi
Zone 2	107 - 125	0h 05m	4%	0.49 mi
Zone 1	89 - 107	0h 00m	0%	0.03 mi
(none)	out of range	0h 00m	0%	0.04 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 16	+0' 14	6.5	-0.2	123	+6 ft
2	9' 01	-0' 01	6.7	+0.0	134	+7 ft
3	8' 27	-0' 35	7.1	+0.4	145	+49 ft
4	9' 19	+0' 17	6.4	-0.2	142	+49 ft
5	10' 13	+1' 11	5.9	-0.8	150	+263 ft
6	9' 05	+0' 03	6.6	-0.0	145	+46 ft
7	8' 29	-0' 33	7.1	+0.4	131	-361 ft
8	8' 28	-0' 34	7.1	+0.4	139	-62 ft
9	9' 09	+0' 07	6.5	-0.1	139	+10 ft
10	8' 58	-0' 04	6.7	+0.0	138	-3 ft
end	8' 24	-0' 38	7.1	+0.5	140	-4 ft
Versus average of 9' 02 min/mile: Slower Faster

Egyptian Light

06 November, 2008 15:49

Nice, warm weather for a run with Mike and Ed. Too bad I'm still fighting a cold - I really missed my run this morning!

Activity

Route:	--	Elev. Avg:	70 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	11/06/08	Up/Downhill:	[+36/-36]
Time:	12:14 PM	Difficulty:	1.7 / 5.0

Weather:	Clear
	66 F temp; 48% humidity
	66 F heat index; winds N 7

Performance

Distance:	4.15 miles
Time:	0:36:18
Speed:	6.9 mph
Pace:	8' 45 /mi	Heart Rate:	138 bpm (Avg)
Calories:	456		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	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 21m	59%	2.71 mi
Zone 3	125 - 142	0h 09m	26%	1.07 mi
Zone 2	107 - 125	0h 04m	12%	0.45 mi
Zone 1	89 - 107	0h 01m	4%	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	8' 54	+0' 09	6.7	-0.1	124	0 ft
2	8' 42	-0' 03	6.9	+0.0	139	+10 ft
3	7' 58	-0' 47	7.5	+0.7	147	+3 ft
4	9' 24	+0' 39	6.4	-0.5	142	-13 ft
end	7' 55	-0' 50	7.6	+0.7	150	0 ft
Versus average of 8' 45 min/mile: Slower Faster

Firehouse

05 November, 2008 15:48

A Lisa week! Mike and Ed, too, but no Dave :-(

Activity

Route:	--	Elev. Avg:	65 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	11/05/08	Up/Downhill:	[+95/-95]
Time:	12:15 PM	Difficulty:	2.0 / 5.0

Weather:	Partly Cloudy
	61 F temp; 55% humidity
	61 F heat index; winds N 10

Performance

Distance:	6.03 miles
Time:	0:55:58
Speed:	6.5 mph
Pace:	9' 17 /mi	Heart Rate:	125 bpm (Avg)
Calories:	659		144 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	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 00m	1%	0.08 mi
Zone 3	125 - 142	0h 33m	58%	3.67 mi
Zone 2	107 - 125	0h 22m	40%	2.34 mi
Zone 1	89 - 107	0h 02m	3%	0.19 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' 20	+1' 03	5.8	-0.7	114	+6 ft
2	9' 36	+0' 19	6.2	-0.2	121	-13 ft
3	9' 11	-0' 06	6.5	+0.1	124	-3 ft
4	9' 15	-0' 02	6.5	+0.0	128	+16 ft
5	8' 53	-0' 24	6.8	+0.3	131	-6 ft
6	8' 29	-0' 48	7.1	+0.6	137	0 ft
end	**	**	**	**	143	** ft
Versus average of 9' 17 min/mile: Slower Faster
** Insufficient data to calculate this split

Lower Creek

04 November, 2008 15:52

Creeky run with Laura, Mike, Dave, and Pablo. Perfect weather and I didn't cough too much.

Activity

Route:	--	Elev. Avg:	53 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	11/04/08	Up/Downhill:	[+134/-134]
Time:	12:16 PM	Difficulty:	1.9 / 5.0

Weather:	Mostly Cloudy
	61 F temp; 51% humidity
	61 F heat index; winds W 16

Performance

Distance:	5.09 miles
Time:	0:42:14
Speed:	7.2 mph
Pace:	8' 18 /mi	Heart Rate:	139 bpm (Avg)
Calories:	559		167 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	160 - 178	0h 02m	6%	0.39 mi
Zone 4	142 - 160	0h 15m	36%	1.92 mi
Zone 3	125 - 142	0h 22m	52%	2.59 mi
Zone 2	107 - 125	0h 04m	10%	0.43 mi
Zone 1	89 - 107	0h 00m	1%	0.06 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' 22	+1' 04	6.4	-0.8	120	0 ft
2	8' 24	+0' 06	7.1	-0.1	136	-16 ft
3	8' 11	-0' 07	7.3	+0.1	144	-3 ft
4	8' 37	+0' 19	7.0	-0.3	142	+10 ft
5	7' 01	-1' 17	8.6	+1.3	155	+9 ft
end	6' 27	-1' 51	9.3	+2.1	167	0 ft
Versus average of 8' 18 min/mile: Slower Faster

Maze

03 November, 2008 15:29

Good to be out again after fighting a cold all weekend.

Activity

Route:	--	Elev. Avg:	46 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	11/03/08	Up/Downhill:	[+45/-45]
Time:	11:46 AM	Difficulty:	1.9 / 5.0

Weather:	Mostly Cloudy
	66 F temp; 52% humidity
	66 F heat index; winds S 17

Performance

Distance:	4.97 miles
Time:	0:41:06
Speed:	7.3 mph
Pace:	8' 16 /mi	Heart Rate:	135 bpm (Avg)
Calories:	550		149 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	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 14m	35%	1.79 mi
Zone 3	125 - 142	0h 24m	59%	2.99 mi
Zone 2	107 - 125	0h 05m	11%	0.54 mi
Zone 1	89 - 107	0h 01m	2%	0.10 mi
(none)	out of range	0h 00m	0%	0.04 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	8' 49	+0' 33	6.8	-0.5	117	-10 ft
2	8' 01	-0' 15	7.5	+0.2	135	-19 ft
3	8' 04	-0' 12	7.4	+0.2	139	-9 ft
4	8' 13	-0' 03	7.3	+0.0	143	+22 ft
end	8' 03	-0' 13	7.4	+0.2	145	+16 ft
Versus average of 8' 16 min/mile: Slower Faster

Egyptian Light

30 October, 2008 15:53

The skies threatened, but we were not rained upon.

Activity

Route:	--	Elev. Avg:	69 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	10/30/08	Up/Downhill:	[+39/-39]
Time:	12:18 PM	Difficulty:	1.7 / 5.0

Weather:	Fog/Mist
	61 F temp; 80% humidity
	61 F heat index; winds E 8

Performance

Distance:	4.16 miles
Time:	0:37:32
Speed:	6.7 mph
Pace:	9' 01 /mi	Heart Rate:	128 bpm (Avg)
Calories:	453		149 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	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 07m	18%	0.91 mi
Zone 3	125 - 142	0h 22m	59%	2.67 mi
Zone 2	107 - 125	0h 05m	14%	0.52 mi
Zone 1	89 - 107	0h 02m	6%	0.18 mi
(none)	out of range	0h 01m	3%	0.05 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 27	+0' 26	6.3	-0.3	115	-3 ft
2	10' 04	+1' 03	6.0	-0.7	123	+13 ft
3	8' 09	-0' 52	7.3	+0.7	134	+3 ft
4	8' 13	-0' 48	7.3	+0.6	140	-13 ft
end	8' 15	-0' 46	7.3	+0.6	143	0 ft
Versus average of 9' 01 min/mile: Slower Faster

Windy Hill Thursday

30 October, 2008 12:08

Nice sunrise through the clouds. I also got to hear about Scott's recent trip to Turkey. Note to self: go there some day. The tame hawk at the end was interesting too!

Activity

Route:	--	Elev. Avg:	1213 ft
Location:	Portola Valley, CA	Elev. Gain:	+10 ft
Date:	10/30/08	Up/Downhill:	[+1791/-1781]
Time:	07:01 AM	Difficulty:	3.9 / 5.0

Weather:	Fog/Mist
	52 F temp; 92% humidity
	52 F heat index; winds Vrbl 5

Performance

Distance:	7.17 miles
Time:	1:21:41
Speed:	5.3 mph
Pace:	11' 24 /mi	Heart Rate:	133 bpm (Avg)
Calories:	718		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	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 29m	35%	2.04 mi
Zone 3	125 - 142	0h 33m	40%	2.94 mi
Zone 2	107 - 125	0h 24m	30%	2.60 mi
Zone 1	89 - 107	0h 01m	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	10' 20	-1' 04	5.8	+0.5	128	+147 ft
2	14' 40	+3' 16	4.1	-1.2	141	+443 ft
3	14' 57	+3' 33	4.0	-1.3	139	+447 ft
4	12' 17	+0' 53	4.9	-0.4	138	+200 ft
5	11' 21	-0' 03	5.3	+0.0	127	-144 ft
6	8' 32	-2' 52	7.0	+1.8	121	-630 ft
7	8' 22	-3' 02	7.2	+1.9	124	-413 ft
end	8' 13	-3' 11	7.3	+2.0	126	-39 ft
Versus average of 11' 24 min/mile: Slower Faster

Upper Creek-Oasis

29 October, 2008 16:27

Ran the Upper Creek with Dave. We just had to drop by the Oasis to congratulate Mike, Mary, Anja, and the other "Champions of the World" softball team. Someone said it reminded them of a sit-com?

Activity

Route:	--	Elev. Avg:	79 ft
Location:	Menlo Park, CA	Elev. Gain:	+0 ft
Date:	10/29/08	Up/Downhill:	[+160/-160]
Time:	12:14 PM	Difficulty:	1.9 / 5.0

Weather:	Fog/Mist
	59 F temp; 83% humidity
	59 F heat index; winds NE 8

Performance

Distance:	5.93 miles
Time:	0:53:02
Speed:	6.7 mph
Pace:	8' 57 /mi	Heart Rate:	130 bpm (Avg)
Calories:	650		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	160 - 178	0h 00m	0%	0.00 mi
Zone 4	142 - 160	0h 01m	2%	0.17 mi
Zone 3	125 - 142	0h 45m	84%	5.07 mi
Zone 2	107 - 125	0h 07m	13%	0.71 mi
Zone 1	89 - 107	0h 02m	3%	0.09 mi
(none)	out of range	0h 00m	0%	0.04 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	10' 12	+1' 15	5.9	-0.8	119	+10 ft
2	8' 40	-0' 17	6.9	+0.2	130	+3 ft
3	9' 19	+0' 22	6.4	-0.3	133	+23 ft
4	8' 32	-0' 25	7.0