IT band exercises at home early this morning.
Train to office.
Tabata spin intervals at gym.
10 min. WU
8x20 sec. all-out w/10 sec. recoveries
10 min. CD

Very interesting. My max heart rate today was 163 (compared to 165 on Tuesday). I really expected it to be higher today than Tuesday (no basis; just a hunch). Now I'm wondering if 165 is my true MHR. That doesn't seem right to me. It seems like it could be 5-10 higher. I plan to continue monitoring during my spin sessions. Maybe the intervals are way too short to get my heart rate to max out (but the rest intervals are short too so it seems like my heart rate would be building throughout the intervals).

The other metric is that I covered slightly over 6 miles. Realize this is a "throw away" number because the flywheel continues spinning for a short time during the rest intervals. However it may be useful to compare distance between sessions.

Resistance for the session was 7.

Lakefront 4M LHR

 

Summary

Name	Lakefront 4M LHR
Location	Chicago, IL
Start Time	9/27/2012 5:28 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.20 mi		Time	00:42:58.0
Time Moving	00:42:58.0		Stopped	00:00:00.0
Average pace	10:14 min/mi		Max. pace	08:54 min/mi
Weather	Clear; 53.0 °F
Calories	539 kCal
Notes	objective 2 mi.@ 8:54 (easy recovery) I took the liberty of changing up today's recovery run. I went 4 miles at a low heart rate (LHR < 135 bpm). Legs felt a little sore but it's the "good soreness" of getting back into shape. Tomorrow will be a rest from running but a day of cross training.

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

Lakefront 4M Tempo

 

Summary

Name	Tempo 4M
Location	Chicago, IL
Start Time	9/26/2012 5:20 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.42 mi		Time	00:52:13.0
Time Moving	00:52:13.0		Stopped	00:00:05.0
Average pace	08:08 min/mi		Max. pace	06:42 min/mi
Weather	PartClouds; 58.9 °F
Calories	808 kCal
Notes	objective 1 mi. WU 4 mi. Tempo @ 7:30 (723 730 734 733) 1 mi. CD Wow! I have either overassessed my fitness level or yesterday's spin intervals impacted today's effort. This tempo was a lot harder than I thought it would be. I resisted the temptation of stopping for a water break along the way. Instead convincing myself that the workout would ultimately tell me nothing if I succumbed to the weakness. Tomorrow is a recovery day. My legs were a little sore this morning. I'm not sure if it was the IT band exercises or spinning yesterday.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:20:50 AM	0.00 mi	00:11:46.1	1.32 mi	08:56 min/mi
2	5:37:14 AM	1.32 mi	00:07:23.5	1.00 mi	07:23 min/mi
3	5:44:38 AM	2.32 mi	00:07:30.2	1.00 mi	07:30 min/mi
4	5:52:09 AM	3.32 mi	00:07:34.2	1.00 mi	07:34 min/mi
5	5:59:43 AM	4.32 mi	00:07:33.5	1.00 mi	07:33 min/mi
6	6:07:16 AM	5.32 mi	00:10:33.8	1.11 mi	09:31 min/mi
Totals:			00:52:13.0	6.42 mi	08:08 min/mi

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

To bed early last night (a good thing, why can't it happen more often?) led to awake early this morning.

Got up and did all IT band exercises (2x15). Threw on shorts and a t-shirt then headed for the train. There are a whole lot more seats on the train at 5:30 AM than between 7:30 and 9:00.

Got to the gym.

Tabata intervals on Precor exercise bike.
10 min. warm-up
8x20 sec. all-out w/10 sec. rest
10 min. cool down

Wore my heart rate strap for the first time ever while doing Tabata intervals. The resulting interesting observation is that my maximum heart rate was 165. I need to wear the strap and keep doing Tabata's to see if my MHR ever gets higher than 165. The standard formula (which has been proven unreliable) suggests my MHR is 175 (220 - age).

At 7:30 AM, I am feeling good. It should be interesting to see how my legs feel tomorrow morning.

Lakefront 4M

 

Summary

Name	Lakefront 4M
Location	Chicago, IL
Start Time	9/24/2012 6:11 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.16 mi		Time	00:35:13.0
Time Moving	00:35:13.0		Stopped	00:00:09.0
Average pace	08:28 min/mi		Max. pace	06:27 min/mi
Weather	Clear; 39.6 °F
Calories	513 kCal
Notes	objective 3 mi.@ 8:54 It's time to focus and get momentum. I'm going to Boston 2013. After 2010's injury leading up to Boston that kept me at home, I am eager to get myself back to the level of fitness that I had back then. The good news is that there's time between now and April 15, 2013. I've got to make every day count.

Athlete

Weight: 167.50 lb BMI: 22.7 Resting heart rate: 52 bpm Max. heart rate:   Diary: O2=96%

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

Tim Noakes - TedX