Friday, July 19, 2013

York Minster Loop (LHR)

 

Summary

Name York Minster Loop (LHR)
Location Houston, TX
Start Time 7/19/2013 5:26 AM (UTC-05:00) Category My Activities:Running
Distance 6.33 mi Time 01:09:35.0
Time Moving 01:09:35.0 Stopped 00:00:00.0
Average pace 10:59 min/mi Max. pace 08:44 min/mi
Average heart rate 129 bpm Max. heart rate 137 bpm
Weather Clear; 76.2 °F
Calories 680 kCal
Notes Needed a 6-mile low-heart rate recovery. Each time I'd hit my aerobic threshold (134 bpm), didn't seem to be recovering as quickly as usual.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 5:26:22 AM 0.00 mi 00:10:17 1.00 mi 10:17 min/mi 125 bpm
2 5:36:39 AM 1.00 mi 00:10:44 1.00 mi 10:44 min/mi 127 bpm
3 5:47:57 AM 2.00 mi 00:11:13 1.00 mi 11:13 min/mi 130 bpm
4 5:59:11 AM 3.00 mi 00:11:21 1.00 mi 11:21 min/mi 130 bpm
5 6:10:33 AM 4.00 mi 00:11:31 1.00 mi 11:31 min/mi 131 bpm
6 6:22:05 AM 5.00 mi 00:10:56 1.00 mi 10:56 min/mi 130 bpm
7 6:33:00 AM 6.00 mi 00:03:32 0.34 mi 10:22 min/mi 130 bpm
Totals: 01:09:35.0 6.33 mi 10:59 min/mi 129 bpm

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

Thursday, July 18, 2013

5M Tempo

 

Summary

Name 5M Tempo
Location Houston, TX
Start Time 7/18/2013 5:09 AM (UTC-05:00) Category My Activities:Running
Distance 6.75 mi Time 00:57:18.0
Time Moving 00:57:18.0 Stopped 00:00:03.0
Average pace 08:29 min/mi Max. pace 07:10 min/mi
Weather Clear; 74.1 °F
Calories 905 kCal
Notes Before setting out adjusted tempo pace for conditions (and fitness?). Held on and got it done. Somewhere along the way realized 2013 tempo pace = 2011 long, slow run pace. Note to self (and readers): Don't let yourself get out of shape! Commit now that today is the worst fitness you'll ever be.

target pace = 8:10

actual tempo = 8:09 7:54 8:06 8:04 7:52

Splits

No Type Start
Time
Start
Distance
Duration Distance Average
Pace
1 Active 5:09:16 AM 0.00 mi 00:09:48.0 1.00 mi 09:48 min/mi
2 Active 5:19:18 AM 1.00 mi 00:05:11.9 0.53 mi 09:51 min/mi
3 Active 5:25:11 AM 1.53 mi 00:08:09.3 1.00 mi 08:09 min/mi
4 Active 5:33:22 AM 2.53 mi 00:07:53.7 1.00 mi 07:53 min/mi
5 Active 5:41:16 AM 3.53 mi 00:08:06.3 1.00 mi 08:06 min/mi
6 Active 5:49:22 AM 4.53 mi 00:08:04.0 1.00 mi 08:04 min/mi
7 Active 5:57:26 AM 5.53 mi 00:07:52.0 1.00 mi 07:52 min/mi
8 Active 6:05:30 AM 6.53 mi 00:00:08.6 0.02 mi 07:51 min/mi
9 Active 6:05:38 AM 6.55 mi 00:02:12.2 0.23 mi 09:30 min/mi
Totals: 00:57:18.0 6.75 mi 08:29 min/mi

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

Monday, July 15, 2013

6x800

Summary

Name 6x800
Location Houston, TX
Start Time 7/15/2013 5:06 AM (UTC-05:00) Category My Activities:Running
Distance 6.83 mi Time 01:04:49.0
Time Moving 01:04:49.0 Stopped 00:00:17.0
Average pace 09:29 min/mi Max. pace 06:17 min/mi
Weather LightRain; 73.2 °F
Calories 883 kCal
Notes OBJECTIVE
WU
6x800m @ 7:00 w/400m recoveries
CD

ACHIEVED
6:59 7:01 7:01 7:16 7:18 7:09

Even allowing myself a walk-jog approach to recoveries, I still wasn't able to consistently hold the target pace. I don't think I lost concentration. I just think I ran out of gas. I was running on heavy legs from the outset. Tomorrow's rest day comes at a good time.

Splits

No Type Start
Time
Start
Distance
Duration Distance Average
Pace
1 Active 5:06:12 AM 0.00 mi 00:15:11.0 1.50 mi 10:08 min/mi
2 Active 5:22:05 AM 1.50 mi 00:03:29.6 0.50 mi 06:59 min/mi
3 Active 5:25:35 AM 2.00 mi 00:03:18.1 0.25 mi 13:12 min/mi
4 Active 5:28:55 AM 2.25 mi 00:03:30.6 0.50 mi 07:01 min/mi
5 Active 5:32:24 AM 2.75 mi 00:03:15.9 0.25 mi 13:03 min/mi
6 Active 5:35:40 AM 3.00 mi 00:03:30.5 0.50 mi 07:01 min/mi
7 Active 5:39:10 AM 3.50 mi 00:03:30.0 0.25 mi 14:00 min/mi
8 Active 5:42:41 AM 3.75 mi 00:03:37.7 0.50 mi 07:15 min/mi
9 Active 5:46:19 AM 4.25 mi 00:03:19.8 0.25 mi 13:19 min/mi
10 Active 5:49:39 AM 4.50 mi 00:03:39.0 0.50 mi 07:18 min/mi
11 Active 5:53:17 AM 5.00 mi 00:03:43.3 0.25 mi 14:53 min/mi
12 Active 5:57:01 AM 5.25 mi 00:03:34.5 0.50 mi 07:09 min/mi
13 Active 6:00:35 AM 5.75 mi 00:03:28.9 0.25 mi 13:55 min/mi
14 Active 6:04:04 AM 6.00 mi 00:07:56.7 0.85 mi 09:20 min/mi
Totals: 01:04:49.0 6.83 mi 09:29 min/mi

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

Sunday, July 14, 2013

Cypresswood Loop LHR

 

Summary

Name Cypresswood Loop LHR
Location Houston, TX
Start Time 7/14/2013 4:33 AM (UTC-05:00) Category My Activities:Running
Distance 4.49 mi Time 00:48:38.0
Time Moving 00:48:38.0 Stopped 00:00:01.0
Average pace 10:50 min/mi Max. pace 09:23 min/mi
Average heart rate 126 bpm Max. heart rate 136 bpm
Weather Clear; 80.8 °F
Calories 515 kCal
Notes My thanks to Harris County Parks for leaving the restroom at Meyer Park open before 5 AM. ... enough said ....

Low-heart rate recovery on sore legs.

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