Saturday, November 12, 2016

30' LHR

 

Summary

Name 30' LHR
Location Bear River, UT
Start Time 11/8/2016 11:27 AM (UTC-06:00) Category My Activities:Running
Distance 2.29 mi Time 00:31:37.0
Time Moving 00:31:37.0 Stopped 00:00:09.0
Avg. pace 13:47 min/mi Max. pace 08:27 min/mi
Avg. heart rate 128.2 bpm Max. heart rate 140.0 bpm
Weather Sunny; 51.4 °F

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30' LHR

 

Summary

Name 30' LHR
Location Bear River, UT
Start Time 11/7/2016 11:44 AM (UTC-06:00) Category My Activities:Running
Distance 2.62 mi Time 00:33:36.0
Time Moving 00:33:36.0 Stopped 00:00:08.0
Avg. pace 12:48 min/mi Max. pace 08:32 min/mi
Avg. heart rate 127.4 bpm Max. heart rate 139.5 bpm
Weather Sunny; 48.9 °F

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(see http://www.sporttracks-plugins.com)

30' LHR

 

Summary

Name 30' LHR
Location Bear River, UT
Start Time 11/6/2016 1:32 PM (UTC-06:00) Category My Activities:Running
Distance 2.31 mi Time 00:30:21.0
Time Moving 00:30:21.0 Stopped 00:00:31.0
Avg. pace 13:09 min/mi Max. pace 05:45 min/mi
Avg. heart rate 128.7 bpm Max. heart rate 142.1 bpm
Weather Sunny; 47.7 °F

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Sunday, October 9, 2016

3M Base

 

Summary

Name 3M Base
Location Houston, TX
Start Time 10/9/2016 5:30 AM (UTC-05:00) Category My Activities:Running
Distance 3.03 mi Time 00:27:43.0
Time Moving 00:27:43.0 Stopped 00:00:06.0
Avg. pace 09:09 min/mi Max. pace 08:20 min/mi
Weather Partly cloudy; 64.8 °F
Notes OBJECTIVE
3M @ 10:00

Was feeling left hamstring yesterday so took the day off. Felt it during this run. Feels "thick" and slightly sore. I know this feeling .... It isn't a good sign.

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Friday, October 7, 2016

Fartlek Run

 

Summary

Name Fartlek Run
Location Houston, TX
Start Time 10/7/2016 6:03 AM (UTC-05:00) Category My Activities:Running
Distance 2.24 mi Time 00:20:03.0
Time Moving 00:20:03.0 Stopped 00:00:05.0
Avg. pace 08:56 min/mi Max. pace 06:16 min/mi
Avg. cadence 86.3 rpm Max. cadence 91.0 rpm
Weather Sunny; 71.3 °F
Notes OBJECTIVE
dynamic stretch
2M @ 10:03 w/2x30" intervals @ 6:58 mixed in

Felt surprisingly good this morning. Don't misunderstand as "great"; just solidly good. Maybe it was taking yesterday off. Maybe it was the stretching, strengthening and cross training. I have been a bit sore since Wednesday.

Looking forward to seeing how I feel and how it goes tomorrow ....

Splits (Active)

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
1 6:03:39 AM 0.00 mi 00:10:53 1.19 mi 09:10 min/mi 86.0 rpm
2 6:14:32 AM 1.19 mi 00:00:38 0.10 mi 06:18 min/mi 89.0 rpm
3 6:15:10 AM 1.29 mi 00:04:40 0.51 mi 09:10 min/mi 87.8 rpm
4 6:19:49 AM 1.80 mi 00:00:38 0.10 mi 06:14 min/mi 90.6 rpm
5 6:20:27 AM 1.90 mi 00:03:14 0.35 mi 09:22 min/mi 84.1 rpm
Totals: 00:20:03.0 2.24 mi 08:56 min/mi 86.3 rpm

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Wednesday, October 5, 2016

Cardio CD

 

Summary

Name Cardio CD
Location CFB Family Life Center
Start Time 10/5/2016 5:52 AM (UTC-05:00) Category My Activities:Cycling
Distance 0.00 mi Time 00:15:29.0
Time Moving 00:15:29.0 Stopped 00:00:00.0
Avg. heart rate 117.0 bpm Max. heart rate 128.2 bpm
Weather  
Notes 15' cardio CD on Expresso

Heart Rate

Min. Max. Avg.
80.3bpm 128.2bpm 117.0bpm

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Cardio WU

 

Summary

Name Cardio WU
Location CFB Family Life Center
Start Time 10/5/2016 5:19 AM (UTC-05:00) Category My Activities:Cycling
Distance 0.00 mi Time 00:17:05.0
Time Moving 00:17:05.0 Stopped 00:00:00.0
Avg. heart rate 108.5 bpm Max. heart rate 124.7 bpm
Weather  
Notes 15' cardio WU on Expresso

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(see http://www.sporttracks-plugins.com)

Tuesday, October 4, 2016

Hill Repeat 2/2

 

Summary

Name Hill Repeat 2/2
Start Time 10/4/2016 5:52 AM (UTC-05:00) Category My Activities:Running
Distance 0.09 mi Time 00:00:38.0
Time Moving 00:00:38.0 Stopped 00:00:00.0
Avg. pace 06:49 min/mi Max. pace 06:38 min/mi
Avg. cadence 91.0 rpm Max. cadence 91.0 rpm
Weather  
Notes Treadmill at CFB Family Life Center.

Incline = 3.0 and 6:58 pace.

Felt aggressively fast but settled in quickly then it was over.

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Hill Repeat

 

Summary

Name Hill Repeat
Location Houston, TX
Start Time 10/4/2016 5:25 AM (UTC-05:00) Category My Activities:Running
Distance 2.33 mi Time 00:22:15.0
Time Moving 00:22:15.0 Stopped 00:00:47.0
Avg. pace 09:33 min/mi Max. pace 08:00 min/mi
Avg. cadence 86.4 rpm Max. cadence 89.0 rpm
Weather Sunny; 67.3 °F
Notes OBJECTIVE
dynamic stretching WU
1M WU @ 11:19
1x30" hill rep @ relaxed sprint speed
1M CD @ 11:19

This entry reflects the warm up and cool down only. The hill repeat is logged as a separate run.

Ran to the church for 1.53M. Went inside gym for dynamic stretch followed by 30" on treadmill set at 3.0 incline and 6:58 pace. Back outside for 0.80M back home.

Felt a hint of soreness this morning but overall happy with how I felt before, during and after this run.

Little by little ....

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Monday, October 3, 2016

2M Base Run

 

Summary

Name Base Run + Drills
Location Houston, TX
Start Time 10/3/2016 5:19 AM (UTC-05:00) Category My Activities:Running
Distance 2.24 mi Time 00:19:54.0
Time Moving 00:19:54.0 Stopped 00:00:01.0
Avg. pace 08:53 min/mi Max. pace 08:00 min/mi
Avg. heart rate 149.4 bpm Max. heart rate 173.8 bpm
Weather Sunny; 64.9 °F
Notes OBJECTIVE
2M @ 10:03
20" running no arms
20" one-leg hops

Starting from the beginning. Not figuratively, literally. I need to keep my mindset as the beginning-est of beginning runners. And I need to keep it there for several weeks. Hopefully this can keep me safe from injury recurrence and happy with the gains and progress of a beginning runner. ... Repeat after me, "You're not the runner you once were. You're not the runner you once were. Don't try running workouts like you're still that guy!"

I felt okay out there this morning.

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Sunday, October 2, 2016

October 3 - 9

Proprioceptive Cue: Falling Forward


Monday
Base Run + Drills
2M @ 10:03
20" running no arms
20" one-leg hop

Tuesday
Hill Repetitions
dynamic stretching WU
1M WU @ 11:19
1 x 30" hill rep @ relaxed sprint speed
1M CD @ 11:19

Wednesday
Resistance Workout
1 set
lying hip abduction
cook hip lift
kneeling overhead draw-in
knee fallout
squat jump

Thursday
Fartlek Run
dynamic stretching WU
2M @ 10:03 w/2x30" @ 6:58

Friday
Resistance Workout
1 set
lying hip abduction
cook hip lift
kneeling overhead draw-in
knee fallout
broad jump

Saturday
3M @ 10:03