kokichau

• Uppsala7km
• JRO UpHill 8km (K)
• URSI Chicago C
• Zermatt (4.42 mi)
• Zermatt (4 mi)
• Zermatt (5 mi uphill)
• Crete_ISEA12_North
• MorroSolar032008
• Rome 03/2008
• RPP2007 15km

Uppsala7km

Run with Cesar La Hoz after an EISCAT SOC meeting. Activity Route: -- Elev. Avg: 47 ft Location: Uppsala, Elev. Gain: +0 ft Date: 09/02/08 Up/Downhill: [+351/-351] Time: 06:19 PM Difficulty: 2.3 / 5.0 Performance Distance: 4.38 miles Time: 0:43:23 Speed: 6.1 mph Pace: 9' 54 /mi Calories: 519 Notes Run with Cesar La Hoz, after an EISCAT SOC meeting. Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 48 -0' 06 6.1 +0.1 -82 ft 2 9' 45 -0' 09 6.2 +0.1 -3 ft 3 10' 12 +0' 18 5.9 -0.2 0 ft 4 10' 01 +0' 07 6.0 -0.1 +23 ft end 10' 34 +0' 40 5.7 -0.4 +62 ft Versus average of 9' 54 min/mile:     Slower     Faster

JRO UpHill 8km (K)

Activity Route: -- Elev. Avg: 0 ft Location: Lima-callao, Elev. Gain: +0 ft Date: 08/20/08 Up/Downhill: [+0/-0] Time: 01:12 PM Difficulty: 0 / 5.0 Performance Distance: 5.00 miles Time: 0:39:24 Speed: 7.6 mph Pace: 7' 53 /mi Heart Rate: 142 bpm (Avg) Calories: 581 170 bpm (Peak) Notes Run with Cesar De la Jara, Bernhard and Ramiro 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 01m 1%  0.14 mi Zone 4 148 - 167 0h 12m 30%  1.80 mi Zone 3 130 - 148 0h 19m 48%  2.27 mi Zone 2 111 - 130 0h 07m 19%  0.81 mi Zone 1 93 - 111 0h 00m 1%  0.07 mi (none) out of range 0h 00m 1%  0.06 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 10 +1' 17 6.5 -1.1 121 -- ft 2 8' 55 +1' 02 6.7 -0.9 138 -- ft 3 8' 04 +0' 11 7.4 -0.2 145 -- ft 4 6' 40 -1' 13 9.0 +1.4 154 -- ft 5 6' 30 -1' 23 9.2 +1.6 160 -- ft end ** ** ** ** 170 ** ft Versus average of 7' 53 min/mile:     Slower     Faster ** Insufficient data to calculate this split

URSI Chicago C

Run with Mike Nicolls and Meers. Activity Route: -- Elev. Avg: 588 ft Location: Meigs, IL Elev. Gain: +0 ft Date: 08/13/08 Up/Downhill: [+68/-68] Time: 04:23 PM Difficulty: 1.8 / 5.0 Performance Distance: 3.32 miles Time: 0:31:47 Speed: 6.3 mph Pace: 9' 34 /mi Heart Rate: 111 bpm (Avg) Calories: 351 130 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 00m 0%  0.00 mi Zone 3 130 - 148 0h 00m 0%  0.01 mi Zone 2 111 - 130 0h 24m 75%  2.49 mi Zone 1 93 - 111 0h 09m 28%  0.97 mi (none) out of range 0h 03m 8%  0.21 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 46 +0' 12 6.1 -0.1 105 +13 ft 2 9' 22 -0' 12 6.4 +0.1 113 -10 ft 3 10' 38 +1' 04 5.6 -0.6 112 +10 ft end 9' 02 -0' 32 6.6 +0.4 117 -13 ft Versus average of 9' 34 min/mile:     Slower     Faster

Zermatt (4.42 mi)

Run with Meers and Koki. Never stop for a beer in the middle of the run! Activity Route: -- Elev. Avg: 5856 ft Location: Midway, UT Elev. Gain: +0 ft Date: 06/20/08 Up/Downhill: [+456/-456] Time: 07:01 PM Difficulty: 3.2 / 5.0 Performance Distance: 4.42 miles Time: 0:46:06 Speed: 5.8 mph Pace: 10' 26 /mi Calories: 514 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 05 -0' 21 6.0 +0.2 +56 ft 2 11' 16 +0' 50 5.3 -0.4 +177 ft 3 18' 10 +7' 44 3.3 -2.5 -102 ft 4 9' 49 -0' 37 6.1 +0.4 -128 ft end 10' 20 -0' 06 5.8 +0.0 -4 ft Versus average of 10' 26 min/mile:     Slower     Faster

Zermatt (4 mi)

Run with Rich, Craig and Koki (Rich's run). Activity Route: -- Elev. Avg: 5645 ft Location: Midway, UT Elev. Gain: +0 ft Date: 06/19/08 Up/Downhill: [+203/-203] Time: 06:00 AM Difficulty: 2.8 / 5.0 Performance Distance: 4.05 miles Time: 0:37:39 Speed: 6.5 mph Pace: 9' 18 /mi Calories: 475 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 57 -0' 21 6.7 +0.2 -144 ft 2 9' 15 -0' 03 6.5 +0.0 -20 ft 3 9' 26 +0' 08 6.4 -0.1 +16 ft 4 9' 36 +0' 18 6.2 -0.2 +147 ft end 9' 26 +0' 08 6.3 -0.1 0 ft Versus average of 9' 18 min/mile:     Slower     Faster

Zermatt (5 mi uphill)

Run with Mike Nicolls, Craig, and Koki. Fortunately we arrived to a dead end :-) Activity Route: -- Elev. Avg: 6183 ft Location: Midway, UT Elev. Gain: +0 ft Date: 06/17/08 Up/Downhill: [+1108/-1108] Time: 06:01 AM Difficulty: 3.9 / 5.0 Performance Distance: 5.39 miles Time: 0:56:44 Speed: 5.7 mph Pace: 10' 32 /mi Calories: 591 Notes Run with Mike Nicolls, Craig and Koki. Mike wanted to continue going up! Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 32 -1' 00 6.3 +0.6 +99 ft 2 14' 33 +4' 01 4.1 -1.6 +561 ft 3 18' 20 +7' 48 3.3 -2.4 +213 ft 4 8' 48 -1' 44 6.8 +1.1 -367 ft 5 8' 22 -2' 10 7.2 +1.5 -420 ft end 9' 22 -1' 10 6.4 +0.7 -85 ft Versus average of 10' 32 min/mile:     Slower     Faster

Crete_ISEA12_North

Run with Glenn and Meers Activity Route: -- Elev. Avg: 8 ft Location: Heraklion, Elev. Gain: -13 ft Date: 05/21/08 Up/Downhill: [+190/-203] Time: 07:27 PM Difficulty: 1.7 / 5.0 Performance Distance: 4.13 miles Time: 0:39:10 Speed: 6.3 mph Pace: 9' 29 /mi Calories: 488 Notes Run with Meers and Glenn. Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 33 +0' 04 6.3 -0.0 -10 ft 2 9' 50 +0' 21 6.1 -0.2 0 ft 3 9' 37 +0' 08 6.2 -0.1 -6 ft 4 8' 57 -0' 32 6.7 +0.4 +17 ft end 9' 19 -0' 10 6.4 +0.1 -13 ft Versus average of 9' 29 min/mile:     Slower     Faster

MorroSolar032008

Paseo en bicicleta con Antonio, padre Armas y Carlos. Activity Route: -- Elev. Avg: 358 ft Location: Lima-callao, Elev. Gain: +0 ft Date: 03/16/08 Up/Downhill: [+3595/-3595] Time: 11:20 AM Difficulty: 4.1 / 5.0 Performance Distance: 16.83 miles Time: 1:57:04 Speed: 8.6 mph Pace: 6' 59 /mi Calories: 1285 Map   Elevation (ft)   Speed (mph)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 7' 03 +0' 04 8.5 -0.1 -13 ft 2 4' 53 -2' 05 12.3 +3.7 -59 ft 3 21' 21 +14' 22 2.8 -5.8 -79 ft 4 4' 45 -2' 13 12.6 +4.0 +56 ft 5 8' 00 +1' 01 7.5 -1.1 -49 ft 6 4' 17 -2' 41 14.0 +5.4 -36 ft 7 6' 17 -0' 41 9.5 +0.9 +20 ft 8 15' 20 +8' 21 3.9 -4.7 +394 ft 9 34' 28 +27' 29 1.7 -6.9 +331 ft 10 7' 08 +0' 09 8.4 -0.2 -515 ft 11 4' 35 -2' 23 13.1 +4.5 -223 ft 12 7' 30 +0' 31 8.0 -0.6 -6 ft 13 5' 22 -1' 36 11.2 +2.6 +62 ft 14 4' 48 -2' 10 12.5 +3.9 -7 ft 15 9' 02 +2' 03 6.6 -2.0 +95 ft 16 5' 34 -1' 24 10.8 +2.2 -39 ft 17 6' 13 -0' 45 9.7 +1.1 0 ft 18 7' 04 +0' 05 8.5 -0.1 +69 ft end 8' 53 +1' 54 6.8 -1.8 0 ft Versus average of 8.6 mph:     Slower     Faster

Rome 03/2008

Coorrida con Gaby de Mexico. Al principio un poco accidentada por el tráfico, pero luego mejor cerca del Vaticano y al costado del Río Tiber. La subida la hicimos caminando para recuperarnos. Activity Route: -- Elev. Avg: 145 ft Location: Urbe, Elev. Gain: +0 ft Date: 03/04/08 Up/Downhill: [+1502/-1502] Time: 08:36 AM Difficulty: 3.5 / 5.0 Performance Distance: 6.80 miles Time: 1:29:42 Speed: 4.6 mph Pace: 13' 11 /mi Calories: 765 Notes Corrida y caminata con Gaby de Mexico! Al principio un poco accidentada por el tránsito, pero luego mejor alrededor del Vaticano y al costado del río Tiber. Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 11' 21 -1' 50 5.3 +0.7 -410 ft 2 11' 51 -1' 20 5.1 +0.5 +26 ft 3 10' 39 -2' 32 5.6 +1.1 +10 ft 4 12' 17 -0' 54 4.9 +0.3 -43 ft 5 11' 28 -1' 43 5.2 +0.7 +30 ft 6 13' 07 -0' 04 4.6 +0.0 -19 ft end 19' 52 +6' 41 3.0 -1.5 +407 ft Versus average of 13' 11 min/mile:     Slower     Faster

RPP2007 15km

15km run with Cesar, Freddy, Ramiro and Ivan Activity Route: -- Elev. Avg: 326 ft Location: Lima-callao, Elev. Gain: -322 ft Date: 12/02/07 Up/Downhill: [+859/-1181] Time: 03:16 PM Difficulty: 3.2 / 5.0   Weather: Overcast   64 F temp; 68%% humidity   64 F heat index; winds S 7 MPH Performance Distance: 9.40 miles Time: 1:10:55 Speed: 7.9 mph Pace: 7' 33 /mi Calories: 1116 Notes 15km run with Cesar de La Jara, Freddy, Ramiro and Ivan In memory of Gloria Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 23 +0' 50 7.2 -0.8 +52 ft 2 7' 26 -0' 07 8.1 +0.1 -52 ft 3 7' 26 -0' 07 8.1 +0.1 -29 ft 4 7' 38 +0' 05 7.9 -0.1 -27 ft 5 7' 28 -0' 05 8.0 +0.1 -43 ft 6 7' 06 -0' 27 8.4 +0.5 -62 ft 7 7' 51 +0' 18 7.6 -0.3 -6 ft 8 7' 23 -0' 10 8.1 +0.2 -33 ft 9 7' 15 -0' 18 8.3 +0.3 -49 ft end 6' 22 -1' 11 9.4 +1.5 -72 ft Versus average of 7' 33 min/mile:     Slower     Faster

Arlington10k East

Run with Diego Activity Route: -- Elev. Avg: 231 ft Location: Ft Myer, VA Elev. Gain: +0 ft Date: 11/13/07 Up/Downhill: [+698/-698] Time: 05:37 PM Difficulty: 2.8 / 5.0   Weather: Partly Cloudy   57 F temp; 83% humidity   57 F heat index; winds S 3 Performance Distance: 6.01 miles Time: 1:00:38 Speed: 6.0 mph Pace: 10' 05 /mi Calories: 720 Notes Run with Diego after first day of CSSC meeting Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 48 -0' 17 6.1 +0.2 -4 ft 2 9' 57 -0' 08 6.0 +0.1 -69 ft 3 10' 06 +0' 01 5.9 -0.0 -13 ft 4 10' 52 +0' 47 5.5 -0.4 +13 ft 5 10' 26 +0' 21 5.8 -0.2 +76 ft 6 9' 48 -0' 17 6.1 +0.2 +7 ft end 6' 40 -3' 25 9.0 +3.0 -9 ft Versus average of 10' 05 min/mile:     Slower     Faster

Nike 10k Lima 2007

Run with Jenny, "men" nad Cynthia Jenny run and wlaked an finished in 1h26", not bad after not running for almost a year. It was hot and too many ups and downs. Activity Route: -- Elev. Avg: 567 ft Location: Lima-callao, Elev. Gain: +0 ft Date: 11/11/07 Up/Downhill: [+452/-452] Time: 09:05 AM Difficulty: 2.9 / 5.0   Weather: Fair   53 F temp; 45%% humidity   53 F heat index; winds CALM Performance Distance: 6.40 miles Time: 0:46:07 Speed: 8.3 mph Pace: 7' 12 /mi Calories: 757 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 6' 59 -0' 13 8.6 +0.3 -20 ft 2 6' 57 -0' 15 8.6 +0.3 -19 ft 3 6' 53 -0' 19 8.7 +0.4 -59 ft 4 7' 25 +0' 13 8.1 -0.3 +17 ft 5 7' 37 +0' 25 7.9 -0.5 +62 ft 6 7' 27 +0' 15 8.0 -0.3 +46 ft end 6' 35 -0' 37 9.1 +0.8 -27 ft Versus average of 7' 12 min/mile:     Slower     Faster

Ottawa Bike (1)

Activity Route: -- Elev. Avg: 174 ft Location: Ottawa Intl., -- Elev. Gain: -72 ft Date: 07/25/07 Up/Downhill: [+2034/-2106] Time: 11:03 AM Difficulty: 4.2 / 5.0   Weather: A Few Clouds   66F temp; 78% humidity   66F heat index; winds SW 3 Performance Distance: 23.00 miles Time: 1:50:26 Speed: 12.5 mph Pace: 4' 48 /mi Calories: 2273 Notes Biking with Meers. Very nice trails. Weather was excellent! Map   Elevation (ft.)   Speed (mph)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 4' 44 -0' 04 12.7 +0.2 0 ft 2 4' 31 -0' 17 13.3 +0.8 +23 ft 3 4' 21 -0' 27 13.8 +1.3 -23 ft 4 5' 03 +0' 15 11.8 -0.7 +27 ft 5 4' 49 +0' 01 12.4 -0.1 -3 ft 6 4' 46 -0' 02 12.6 +0.1 -46 ft 7 4' 29 -0' 19 13.3 +0.8 +10 ft 8 4' 04 -0' 44 14.7 +2.2 0 ft 9 7' 46 +2' 58 7.7 -4.8 -16 ft 10 ** ** ** ** ** ft 11 29' 07 +24' 19 2.1 -10.4 +20 ft 12 6' 11 +1' 23 9.7 -2.8 -10 ft 13 8' 11 +3' 23 7.3 -5.2 +33 ft 14 4' 08 -0' 40 14.5 +2.0 -85 ft 15 4' 07 -0' 41 14.5 +2.0 0 ft 16 3' 53 -0' 55 15.4 +2.9 +32 ft 17 4' 11 -0' 37 14.3 +1.8 -33 ft 18 4' 16 -0' 32 14.0 +1.5 0 ft 19 5' 17 +0' 29 11.3 -1.2 0 ft 20 5' 30 +0' 42 10.9 -1.6 +49 ft 21 5' 34 +0' 46 10.8 -1.7 -7 ft 22 5' 24 +0' 36 11.1 -1.4 +6 ft 23 4' 12 -0' 36 14.2 +1.7 -50 ft 24 3' 22 -1' 26 17.8 +5.3 0 ft 25 0' 00 -4' 48 9160.5 +9148.0 0 ft 26 ** ** ** ** ** ft 27 4' 11 -0' 37 14.3 +1.8 -26 ft 28 6' 02 +1' 14 9.9 -2.6 +36 ft 29 5' 35 +0' 47 10.7 -1.8 +13 ft 30 4' 51 +0' 03 12.4 -0.1 -16 ft 31 4' 01 -0' 47 14.9 +2.4 +10 ft end 3' 33 -1' 15 16.9 +4.4 -42 ft Versus average of 12.5 mph:     Slower     Faster ** Insufficient data to calculate this split

Ottawa Up the Canal

Activity Route: -- Elev. Avg: 211 ft Location: Ottawa Intl., -- Elev. Gain: +46 ft Date: 07/23/07 Up/Downhill: [+429/-383] Time: 04:29 PM Difficulty: 2.8 / 5.0   Weather: Partly Cloudy   77F temp; 46% humidity   78F heat index; winds SE 5 Performance Distance: 4.20 miles Time: 0:35:37 Speed: 7.1 mph Pace: 8' 29 /mi Calories: 494 Map   Elevation (ft.)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 34 +0' 05 7.0 -0.1 -9 ft 2 8' 39 +0' 10 6.9 -0.1 -17 ft 3 8' 44 +0' 15 6.9 -0.2 +10 ft 4 7' 52 -0' 37 7.6 +0.5 +16 ft end 9' 02 +0' 33 6.6 -0.4 +46 ft Versus average of 8' 29 min/mi:     Slower     Faster

Ottawa down river

Activity Route: -- Elev. Avg: 180 ft Location: Ottawa Intl., -- Elev. Gain: +0 ft Date: 07/24/07 Up/Downhill: [+964/-964] Time: 03:11 PM Difficulty: 3.3 / 5.0   Weather: Mostly Cloudy   75F temp; 57% humidity   77F heat index; winds E 3 Performance Distance: 3.79 miles Time: 0:39:23 Speed: 5.8 mph Pace: 10' 23 /mi Calories: 447 Notes Run with Meers Map   Elevation (ft.)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 17 -0' 06 5.8 +0.1 -108 ft 2 10' 50 +0' 27 5.5 -0.2 +16 ft 3 10' 08 -0' 15 5.9 +0.1 +62 ft end 10' 18 -0' 05 5.8 +0.0 +29 ft Versus average of 10' 23 min/mi:     Slower     Faster

• September 2008
• August 2008
• June 2008
• March 2008
• December 2007
• November 2007
• July 2007

• BiM
  Craig
Mike Behnke