Lakefront 6

 

Summary

Name	Lakefront 6
Location	Chicago, IL
Start Time	7/18/2012 6:00 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.34 mi		Time	00:53:19.0
Time Moving	00:53:19.0		Stopped	00:00:03.0
Average pace	08:24 min/mi		Max. pace	05:33 min/mi
Weather	Clear; 77.8 °F
Calories	796 kCal
Notes	On sore and very heavy legs this morning. Convinced its DOMS (delayed onset muscle soreness) from the ill-advised, back-to-back speed and tempo a couple days ago.

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Lakefront 4

 

Summary

Name	Lakefront 4
Location	Chicago, IL
Start Time	7/17/2012 5:39 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.23 mi		Time	00:40:56.0
Time Moving	00:40:56.0		Stopped	00:00:02.0
Average pace	09:40 min/mi		Max. pace	06:37 min/mi
Weather	Clear; 84.5 °F
Calories	534 kCal
Notes	"True" recovery run...? Okay, today's singular goal was to keep my heart rate below 136 bpm. (Using Phil Maffetone's 180-formula, I have determined - for better or for worse - that my maximum aerobic training heart rate is 135 bpm.) As my heart rate went up, I kept slowing down and slowing down and slowing down. I was hoping I could maintain a 135 bpm heart rate while running 9:16 pace. Not even close on this 90°F heat index morning! This was oddly eye-opening. I think I'm going to use the heart rate monitor for my recovery runs. This will force my recovery runs to truly be "recovery" in nature. It should also allow my body to metabolize fat and become more efficient at doing so (rather than being a glycogen hog!). I'm also curious to see what my pace ends up being on a day where I'm holding my heart rate at an upper limit and the heat index is less than the 90°F of this morning. I know blood viscosity changes with temperate so at lower temperatures, I should be able to maintain the heart rate cap while running a faster pace.

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5M Tempo

 

Summary

Name	5M Tempo
Location	Chicago, IL
Start Time	7/16/2012 6:04 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.66 mi		Time	00:42:38.0
Time Moving	00:42:38.0		Stopped	00:00:06.0
Average pace	07:32 min/mi		Max. pace	06:05 min/mi
Weather	Clear; 78.6 °F
Calories	701 kCal
Notes	Yes, I know it's stupid to run a tempo the day after speedwork. I also know it's unwise to stick to a pace when the heat and humidity aren't cooperating. And, I know it increases injury risk when you fail to space hard workouts properly. Nonetheless, I ran a 5-mile tempo today. I guess I shouldn't be surprised that I totally fell apart over the last third. I did this to avoid the same schedule as last week. Which I think made it tough on me at the end of the week. At least I'll get a nice recovery run tomorrow and can set up me week better. OBJECTIVE 5M tempo @ 7:16 ACHIEVED 5M tempo @ 7:21

Heat Index

Athlete

Weight: 169.50 lb BMI: 23.0 Resting heart rate: 47 bpm Max. heart rate:

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	6:04:06 AM	0.00 mi	00:02:54.3	0.33 mi	08:49 min/mi
2	6:08:11 AM	0.33 mi	00:07:08.7	1.00 mi	07:08 min/mi
3	6:15:20 AM	1.33 mi	00:07:07.0	1.00 mi	07:07 min/mi
4	6:25:07 AM	2.33 mi	00:07:16.7	1.00 mi	07:16 min/mi
5	6:36:38 AM	3.33 mi	00:07:33.7	1.00 mi	07:33 min/mi
6	6:47:32 AM	4.33 mi	00:07:38.4	1.00 mi	07:38 min/mi
7	6:55:11 AM	5.33 mi	00:03:05.6	0.33 mi	09:30 min/mi
Totals:			00:42:38.0	5.66 mi	07:32 min/mi

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Training for July 15 - 21

Here are the runs that need to get done this week:

SPEED - 8x600@6:38 w/400 recoveries
TEMPO - 5 mi.@ 7:16
4 mi.@ 9:16
6
10
6
SPEED - 400, 600, 600, 800, 800, 600, 600, 400 @ 6:38 w/400 recoveries

8x600

 

Summary

Name	8x600
Location	Chicago, IL
Start Time	7/15/2012 6:32 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.87 mi		Time	00:56:42.0
Time Moving	00:56:42.0		Stopped	00:00:24.0
Average pace	08:15 min/mi		Max. pace	03:35 min/mi
Weather	Clear; 74.9 °F
Calories	835 kCal
Notes	OBJECTIVE WU Dynamic stretch 8x600@6:38 w/400m recoveries CD Felt like I was living on the edge with this one. Not sure if it's just the accumulated mileage or if the workout was calibrated precisely to my fitness. I would like to think it's the latter. The average pace during last week's 12x400s was 6:38. I figured if I could maintain that pace over this week's 600s that I'd be making some progress. I can say I have relearned that there's no benefit to running the early repeats faster than goal pace. It only comes back to bite me in the later repeats!

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	6:32:36 AM	0.00 mi	00:10:52.0	1.23 mi	08:50 min/mi
2	6:51:21 AM	1.23 mi	00:02:27.3	0.37 mi	06:35 min/mi
3	6:53:49 AM	1.60 mi	00:02:28.4	0.25 mi	09:57 min/mi
4	6:56:18 AM	1.85 mi	00:02:27.4	0.37 mi	06:35 min/mi
5	6:58:45 AM	2.22 mi	00:02:26.6	0.25 mi	09:50 min/mi
6	7:01:12 AM	2.47 mi	00:02:26.0	0.37 mi	06:31 min/mi
7	7:03:38 AM	2.85 mi	00:02:33.6	0.25 mi	10:18 min/mi
8	7:06:12 AM	3.09 mi	00:02:26.5	0.37 mi	06:33 min/mi
9	7:08:38 AM	3.47 mi	00:02:29.2	0.25 mi	10:00 min/mi
10	7:11:53 AM	3.71 mi	00:02:26.1	0.37 mi	06:32 min/mi
11	7:14:19 AM	4.09 mi	00:02:38.2	0.25 mi	10:36 min/mi
12	7:16:57 AM	4.34 mi	00:02:28.0	0.37 mi	06:37 min/mi
13	7:19:25 AM	4.71 mi	00:02:37.2	0.25 mi	10:32 min/mi
14	7:25:16 AM	4.96 mi	00:02:27.3	0.37 mi	06:35 min/mi
15	7:27:44 AM	5.33 mi	00:02:32.9	0.25 mi	10:15 min/mi
16	7:30:17 AM	5.58 mi	00:02:28.8	0.37 mi	06:39 min/mi
17	7:32:45 AM	5.95 mi	00:02:34.4	0.25 mi	10:21 min/mi
18	7:36:17 AM	6.20 mi	00:06:15.8	0.67 mi	09:22 min/mi
Totals:			00:56:42.0	6.87 mi	08:15 min/mi

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