Friday, September 13, 2013

8M LHR

 

Summary

Name 8M LHR
Location Houston, TX
Start Time 9/13/2013 5:11 AM (UTC-05:00) Category My Activities:Running
Distance 7.88 mi Time 01:16:48.0
Time Moving 01:16:48.0 Stopped 00:00:00.0
Average pace 09:44 min/mi Max. pace 08:37 min/mi
Average heart rate 128 bpm Max. heart rate 135 bpm
Weather Sunny; 73.6 °F
Notes Low heart rate, recovery run. Manged my heart rate pretty well. Felt okay; a little tightness in left calf and hips.

Heart Rate

Min. Max. Avg.
74.9 bpm 135.1 bpm 127.6 bpm

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 5:11:38 AM 0.00 mi 00:09:46 1.00 mi 09:46 min/mi 117 bpm (66%)
2 5:21:24 AM 1.00 mi 00:09:28 1.00 mi 09:28 min/mi 125 bpm (70%)
3 5:30:53 AM 2.00 mi 00:09:37 1.00 mi 09:37 min/mi 129 bpm (73%)
4 5:40:31 AM 3.00 mi 00:09:55 1.00 mi 09:55 min/mi 130 bpm (74%)
5 5:50:26 AM 4.00 mi 00:09:50 1.00 mi 09:50 min/mi 130 bpm (73%)
6 6:00:17 AM 5.00 mi 00:09:50 1.00 mi 09:50 min/mi 130 bpm (74%)
7 6:10:08 AM 6.00 mi 00:09:57 1.00 mi 09:57 min/mi 130 bpm (73%)
8 6:20:05 AM 7.00 mi 00:08:20 0.88 mi 09:27 min/mi 131 bpm (74%)
Totals: 01:16:48.0 7.88 mi 09:44 min/mi 128 bpm (72%)

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

Thursday, September 12, 2013

9M Tempo

 

Summary

Name 9M Tempo
Location Houston, TX
Start Time 9/12/2013 5:30 AM (UTC-05:00) Category My Activities:Running
Distance 9.47 mi Time 01:14:56.0
Time Moving 01:14:56.0 Stopped 00:00:03.0
Average pace 07:54 min/mi Max. pace 06:49 min/mi
Weather Sunny; 75.1 °F
Notes OBJECTIVE
WU
9 mi. tempo run @ 7:49
CD

ACHIEVED
WU
9 mi.@ 7:49
CD

I felt "wooden" out there this morning; no spring in my step. But when it came to "decision time" around Mile 5 of rather I was going to let this workout fail or succeed, I toughened up and made it a success.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 5:30:29 AM 0.00 mi 00:02:28 0.25 mi 09:49 min/mi
2 5:34:13 AM 0.25 mi 00:07:48 1.00 mi 07:48 min/mi
3 5:42:01 AM 1.25 mi 00:07:45 1.00 mi 07:45 min/mi
4 5:49:47 AM 2.25 mi 00:07:43 1.00 mi 07:43 min/mi
5 5:57:30 AM 3.25 mi 00:07:51 1.00 mi 07:51 min/mi
6 6:05:22 AM 4.25 mi 00:07:48 1.00 mi 07:48 min/mi
7 6:13:11 AM 5.25 mi 00:08:02 1.00 mi 08:02 min/mi
8 6:21:14 AM 6.25 mi 00:07:51 1.00 mi 07:51 min/mi
9 6:29:05 AM 7.25 mi 00:07:46 1.00 mi 07:46 min/mi
10 6:36:51 AM 8.25 mi 00:07:44 1.00 mi 07:44 min/mi
11 6:44:36 AM 9.25 mi 00:02:04 0.21 mi 09:40 min/mi
Totals: 01:14:56.0 9.47 mi 07:54 min/mi

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

Wednesday, September 11, 2013

5M LHR

 

Summary

Name 5M LHR
Location Houston, TX
Start Time 9/11/2013 5:13 AM (UTC-05:00) Category My Activities:Running
Distance 5.07 mi Time 00:49:57.0
Time Moving 00:49:57.0 Stopped 00:00:01.0
Average pace 09:51 min/mi Max. pace 08:08 min/mi
Average heart rate 128 bpm Max. heart rate 144 bpm
Weather Sunny; 73.7 °F
Notes Either my heart rate monitor was having some problem this morning or my heart was all over the board. I had a hard time keeping the rate consistent.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 5:13:24 AM 0.00 mi 00:09:39 1.00 mi 09:39 min/mi 122 bpm (69%)
2 5:23:03 AM 1.00 mi 00:09:21 1.00 mi 09:21 min/mi 128 bpm (73%)
3 5:32:24 AM 2.00 mi 00:09:55 1.00 mi 09:55 min/mi 129 bpm (73%)
4 5:42:19 AM 3.00 mi 00:10:27 1.00 mi 10:27 min/mi 129 bpm (73%)
5 5:52:48 AM 4.00 mi 00:09:55 1.00 mi 09:55 min/mi 130 bpm (73%)
6 6:02:44 AM 5.00 mi 00:00:37 0.07 mi 09:16 min/mi 130 bpm (73%)
Totals: 00:49:57.0 5.07 mi 09:51 min/mi 128 bpm (72%)

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

Tuesday, September 10, 2013

6 x 1 mi. Repeats

 

Summary

Name 6 x 1M Repeats
Location Houston, TX
Start Time 9/10/2013 5:29 AM (UTC-05:00) Category My Activities:Running
Distance 9.47 mi Time 01:19:01.0
Time Moving 01:19:01.0 Stopped 00:00:02.0
Average pace 08:20 min/mi Max. pace 06:46 min/mi
Weather Partly cloudy; 75.8 °F
Notes OBJECTIVE
WU
6 x 1 mi.@ 7:39
CD

ACHIEVED
WU
724/727/735/740/741/726
CD

Ended up being more erratic than I'd like. Classic "felt good to begin but caught up with me over the back half".

Flipped today's scheduled rest day yesterday since I was feeling pretty beat up from Saturday. I plan to roll Thursday's or Friday's recovery day to tomorrow and push the tempo run to Thursday. This way I'll be right back on track by Friday.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 5:29:17 AM 0.00 mi 00:02:29 0.25 mi 09:52 min/mi
2 5:33:20 AM 0.25 mi 00:07:23 1.00 mi 07:23 min/mi
3 5:40:44 AM 1.25 mi 00:04:30 0.50 mi 09:00 min/mi
4 5:45:14 AM 1.75 mi 00:07:26 1.00 mi 07:26 min/mi
5 5:52:41 AM 2.75 mi 00:04:39 0.50 mi 09:19 min/mi
6 5:57:21 AM 3.25 mi 00:07:35 1.00 mi 07:35 min/mi
7 6:04:56 AM 4.25 mi 00:05:08 0.50 mi 10:17 min/mi
8 6:10:33 AM 4.75 mi 00:07:39 1.00 mi 07:39 min/mi
9 6:18:13 AM 5.75 mi 00:05:05 0.50 mi 10:11 min/mi
10 6:23:18 AM 6.25 mi 00:07:41 1.00 mi 07:41 min/mi
11 6:31:00 AM 7.25 mi 00:05:16 0.50 mi 10:33 min/mi
12 6:36:16 AM 7.75 mi 00:07:26 1.00 mi 07:26 min/mi
13 6:43:42 AM 8.75 mi 00:04:50 0.50 mi 09:41 min/mi
14 6:48:34 AM 9.25 mi 00:01:46 0.22 mi 08:02 min/mi
Totals: 01:19:01.0 9.47 mi 08:20 min/mi

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

Sunday, September 8, 2013

5M LHR

 

Summary

Name 5M LHR
Location Houston, TX
Start Time 9/8/2013 5:10 AM (UTC-05:00) Category My Activities:Running
Distance 5.07 mi Time 00:47:47.0
Time Moving 00:47:47.0 Stopped 00:00:00.0
Average pace 09:25 min/mi Max. pace 08:21 min/mi
Average heart rate 127 bpm Max. heart rate 138 bpm
Weather Sunny; 73.5 °F
Notes Low heart rate recovery. Body feeling surprisingly beaten up from yesterday's run.

Heart Rate

Min. Max. Avg.
75.3 bpm 137.9 bpm 127.4 bpm

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 5:10:13 AM 0.00 mi 00:09:45 1.00 mi 09:45 min/mi 120 bpm (68%)
2 5:19:58 AM 1.00 mi 00:09:20 1.00 mi 09:20 min/mi 127 bpm (72%)
3 5:29:19 AM 2.00 mi 00:09:10 1.00 mi 09:10 min/mi 131 bpm (74%)
4 5:38:30 AM 3.00 mi 00:09:33 1.00 mi 09:33 min/mi 130 bpm (73%)
5 5:48:03 AM 4.00 mi 00:09:21 1.00 mi 09:21 min/mi 130 bpm (73%)
6 5:57:24 AM 5.00 mi 00:00:35 0.07 mi 08:39 min/mi 131 bpm (74%)
Totals: 00:47:47.0 5.07 mi 09:25 min/mi 127 bpm (72%)

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