Monday, March 19, 2012

Short Steven

 

Summary

Name Short Steven
Location Chicago, IL
Start Time 3/19/2012 5:31 AM (UTC-05:00) Category My Activities:Running
Distance 5.08 mi Time 00:42:08.0
Time Moving 00:42:08.0 Stopped 00:00:06.0
Average pace 08:17 min/mi Max. pace 06:15 min/mi
Weather ChanceRain; 67.8 °F
Notes objective
5 min.@ MP (803)
2 min. jog
4 min.@ HMP (738)
3 min. jog
3 min.@ 10kP (713)
4 min. jog
2 min.@ 5kP (658)
5 min. jog
1 min.@ slightly faster than 5k effort
10 min. jog

Finally a workout and some weather I can "get into". I stumbled upon Greg McMillan's "Even Steven" workout while reading last night. He said he uses it for his athletes when they're over-stressed for reasons outside of training. I decided I qualify! Obviously this is a fartlek/interval variation. I really liked that there was no focus on distances - only time. This may be an important concept for me as I move forward.

Pre run
nothing

Post run
smoothie
70 g frozen strawberries
half of frozen medium banana
2T whey protein powder
4t almond butter
180 ml almond milk

multivitamin
zinc supplement
GPS Track Points 525, average recording interval: 4.0s / 51.23 ft

Splits

No Type Start
Time
Start
Distance
Duration Distance Average
Pace
1 Active 5:31:21 AM 0.00 mi 00:05:00.0 0.65 mi 07:42 min/mi
2 Active 5:36:22 AM 0.65 mi 00:02:00.0 0.21 mi 09:28 min/mi
3 Active 5:38:22 AM 0.86 mi 00:04:00.0 0.54 mi 07:26 min/mi
4 Active 5:42:22 AM 1.40 mi 00:03:00.0 0.32 mi 09:20 min/mi
5 Active 5:45:22 AM 1.72 mi 00:03:00.0 0.43 mi 07:01 min/mi
6 Active 5:48:22 AM 2.15 mi 00:04:00.0 0.41 mi 09:38 min/mi
7 Active 5:52:22 AM 2.56 mi 00:02:00.0 0.30 mi 06:45 min/mi
8 Active 5:54:22 AM 2.86 mi 00:05:00.0 0.53 mi 09:27 min/mi
9 Active 5:59:22 AM 3.39 mi 00:01:00.0 0.16 mi 06:22 min/mi
10 Active 6:00:22 AM 3.54 mi 00:10:00.0 1.17 mi 08:32 min/mi
11 Active 6:10:32 AM 4.71 mi 00:03:04.2 0.35 mi 08:43 min/mi
Totals: 00:42:08.0 5.08 mi 08:17 min/mi

Map: Street - openstreetmap.org (Mapnik)

Equipment

No Photo Name Type Distance
Used
1 Mizuno - Wave Rider 13 (Blue)   143.1 mi

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)