Cypress Creek YMCA 8M O&B

 

Summary

Name	Cypress Creek YMCA 8M O&B
Location	Houston, TX
Start Time	7/13/2013 6:15 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.39 mi		Time	01:13:33.0
Time Moving	01:13:33.0		Stopped	00:00:01.0
Average pace	08:46 min/mi		Max. pace	07:27 min/mi
Weather	Clear; 76.8 °F
Calories	1124 kCal
Notes	Had planned to simply run the same new-found route as yesterday but, in a game-time decision, decided I'd be better serviced to run from the Cypress Creek Y. The old, familiar route worked well for me. I had a little soreness in my legs at the outset but that loosened. This was a good run to get in the books. I'm building base ....

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Wimbledon Forest Loop ++

 

Summary

Name	Wimbledon Forest Loop ++
Location	Houston, TX
Start Time	7/12/2013 5:01 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.07 mi		Time	01:12:20.0
Time Moving	01:12:20.0		Stopped	00:00:00.0
Average pace	08:57 min/mi		Max. pace	07:35 min/mi
Weather	Clear; 80.5 °F
Calories	1078 kCal
Notes	Connected to my old Wimbledon Forest Loop route and ran it in reverse. Just let the pace be whatever. Ended up feeling good and having a nice run.

Weather

	Avg.	Min.	Max.
Temperature	80.5 °F	79.9 °F	81.0 °F
Pressure	29.9 inHg	29.9 inHg	29.9 inHg
Humidity	81.3 %	80.7 %	82.1 %
Dew point	74.2 °F	73.9 °F	74.5 °F
Heat Index	30.4	29.9	30.8
Precipitation	0.0 mm/h	0.0 mm/h	0.0 mm/h
Wind Speed	0.4 mph	0.3 mph	0.5 mph
Tailwind(-) / Headwind(+)	0.0 mph	-0.5 mph	0.5 mph
Headwind	0.1 mph	0.0 mph	0.5 mph
Tailwind	0.1 mph	0.0 mph	0.5 mph

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Cypresswood Loop LHR

 

Summary

Name	Cypresswood Loop
Location	Houston, TX
Start Time	7/11/2013 5:17 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.67 mi		Time	00:50:30.0
Time Moving	00:50:30.0		Stopped	00:00:06.0
Average pace	10:49 min/mi		Max. pace	09:21 min/mi
Average heart rate	128 bpm		Max. heart rate	136 bpm
Weather	Clear; 78.2 °F
Calories	545 kCal
Notes	Low-heart rate recovery Target: 124-134 bpm Average = 127 bpm Max = 136 bpm

Heart Rate

Min.	Max.	Avg.
81.1 bpm	135.6 bpm	127.8 bpm

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Broken Tempo

 

Splits

No	Type	Start Time	Start Distance	Duration	Distance	Average Pace
1	Active	5:05:28 AM	0.00 mi	00:10:22.0	1.00 mi	10:22 min/mi
2	Active	5:15:50 AM	1.00 mi	00:04:53.2	0.47 mi	10:19 min/mi
3	Active	5:22:02 AM	1.47 mi	00:07:48.2	1.00 mi	07:48 min/mi
4	Active	5:30:00 AM	2.47 mi	00:07:50.4	1.00 mi	07:50 min/mi
5	Active	5:37:50 AM	3.47 mi	00:03:45.0	0.45 mi	08:15 min/mi
6	Active	5:41:35 AM	3.93 mi	00:09:54.6	1.00 mi	09:54 min/mi
7	Active	6:01:03 AM	4.93 mi	00:08:57.6	0.98 mi	09:11 min/mi
Totals:				00:53:25.0	5.89 mi	09:03 min/mi

Summary

Name	Broken Tempo
Location	Houston, TX
Start Time	7/10/2013 5:05 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.89 mi		Time	00:53:25.0
Time Moving	00:53:25.0		Stopped	00:00:02.0
Average pace	09:03 min/mi		Max. pace	07:20 min/mi
Weather	Clear; 77.2 °F
Calories	773 kCal
Notes	Disheartening coming to grips that I can't even hold my former long-run pace over a 5-mile tempo run. As a runner - physically and mentally - I'm a mess right now. Tried to make excuses that it was a warm, humid (77° & 95%) morning or that it was just an "off" day. But the reality is I'm not in shape - even the supposedly conservative level I assessed myself to be. Another tempo next week .... Hopefully I make it more than 2.5 miles before pulling the plug! GOAL: 5M tempo @ 7:49 ACHIEVED: 7:48/7:50/8:15 (0.45M) Wish I would have just stayed with it to see what I finished at. At least that may have proven useful data as a reference.

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4 x .75 mi.

 

Summary

Name	4 x .75 mi.
Location	Houston, TX
Start Time	7/8/2013 5:08 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.43 mi		Time	00:48:24.0
Time Moving	00:48:24.0		Stopped	00:00:44.0
Average pace	08:54 min/mi		Max. pace	06:28 min/mi
Weather	Clear; 79.1 °F
Calories	694 kCal
Notes	This is my first real attempt at speed work in about two years. It felt like it! Just happy to have it in the books and to be on the path to improvement. Target 4 x .75 mi.@ 7:00/mi. Actual 6:56 6:59 6:58 7:00 Interesting to note that my max recorded heart rate was 177 bpm (most of the off-the-shelf calculators put me at 174).

 

Splits

No	Type	Start Time	Start Distance	Duration	Distance	Average Pace
1	Rest	5:08:13 AM	0.00 mi	00:15:42.4	1.58 mi	09:57 min/mi
2	Active	5:25:49 AM	1.58 mi	00:05:11.6	0.75 mi	06:55 min/mi
3	Rest	5:31:01 AM	2.33 mi	00:03:14.3	0.25 mi	12:58 min/mi
4	Active	5:34:15 AM	2.58 mi	00:05:14.1	0.75 mi	06:58 min/mi
5	Rest	5:39:29 AM	3.33 mi	00:03:34.2	0.25 mi	14:17 min/mi
6	Active	5:43:03 AM	3.58 mi	00:05:13.5	0.75 mi	06:58 min/mi
7	Rest	5:48:17 AM	4.33 mi	00:03:55.2	0.25 mi	15:41 min/mi
8	Active	5:52:12 AM	4.58 mi	00:05:15.2	0.75 mi	07:00 min/mi
9	Rest	5:57:27 AM	5.33 mi	00:01:42.1	0.12 mi	14:05 min/mi
10	Rest	5:59:09 AM	5.45 mi	00:00:04.6	0.00 mi	16:40 min/mi
Totals:				00:48:24.0	5.43 mi	08:54 min/mi

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Cypresswood Loop (LHR)

 

Summary

Name	Cypresswood Loop LHR
Location	Houston, TX
Start Time	7/7/2013 6:04 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.60 mi		Time	00:49:49.0
Time Moving	00:49:49.0		Stopped	00:00:04.0
Average pace	10:49 min/mi		Max. pace	09:03 min/mi
Average heart rate	127 bpm		Max. heart rate	135 bpm
Weather	Clear; 76.7 °F
Calories	520 kCal
Notes	The sole goal was to keep my heart rate between 124-134 bpm. I set a high heart rate alarm to go off any time I hit 135. The alarm went off about half a dozen times. When it did I walked until my heart rate was back down to 124 (usually about 10-14 strides). I'm not convinced that Maffetone's 180 Rule works to establish my aerobic threshold (AT) correctly. For some reason, I have a hunch that my AT is higher than 134 (180 - 46 (age)). That's fine for now though. It will keep me from overtraining and hopefully avoid injuries. In the spirit of the pure recovery run this was, I stuck to the grass as much as possible. I also explored a slight deviation from the normal route. Stuebner-Airline has a narrow shoulder and drivers tend to go much faster than the speed limit on that half mile stretch of my route. It's tough for me to run there in the early, predawn light. I've been trying to figure out alternates for crossing the bayou but as far as I can tell Stuebner-Airline and Champion Forest are my only options. I use Champion Forest on my return (and it has it's own particular issues). This morning, right after crossing the bayou, I dropped over the guard rail and down into Meyer Park where the trail took me out to Cypresswood. This is a good option ... in the light. I'm not so sure about the predawn hours. The trail is heavily wooded and would be extremely dark.

 

Heart Rate

Min.	Max.	Avg.
78.7 bpm	135.1 bpm	127.4 bpm

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