5M

Summary

Name	5M EZ
Location	Houston, TX
Start Time	12/30/2014 10:45 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.14 mi		Time	00:41:23.0
Time Moving	00:41:23.0		Stopped	00:00:10.0
Avg. pace	08:03 min/mi		Max. pace	06:49 min/mi
Avg. cadence	90.0 rpm		Max. cadence	95.0 rpm
Weather	Heavy rain; 49.6 °F
Notes	First run in a "fasted state". Began experimenting with intermittent fasting yesterday. Felt fine at the outset but faded and lacked energy the last couple miles. Left hamstring was worse today.

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5M EZ

Summary

Name	5M EZ
Location	Houston, TX
Start Time	12/29/2014 5:26 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.95 mi		Time	00:39:28.0
Time Moving	00:39:28.0		Stopped	00:00:03.0
Avg. pace	07:58 min/mi		Max. pace	06:49 min/mi
Avg. cadence	90.0 rpm		Max. cadence	93.5 rpm
Weather	Cloudy; 40.3 °F
Notes	Even with all the rest, left hamstring is still a problem. Honestly not sure what the corse of action from here is.

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4M LHR

 

Summary

Name	4M LHR
Location	Houston, TX
Start Time	12/22/2014 5:52 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.27 mi		Time	00:43:35.0
Time Moving	00:43:35.0		Stopped	00:00:18.0
Avg. pace	10:12 min/mi		Max. pace	07:37 min/mi
Avg. heart rate	127.0 bpm		Max. heart rate	145.5 bpm
Avg. cadence	77.4 rpm		Max. cadence	91.9 rpm
Weather	Partly cloudy; 58.4 °F
Notes	OBJECTIVE 4M LHR < 133 bpm Felt okay. Forgot to turn Garmin back on after armadillo crossed my path ~3M. Lost ~0.4M. It was along a very dark stretch; not sure who scared the other worse.

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4M LHR

 

Summary

Name	4M LHR
Location	Houston, TX
Start Time	12/15/2014 6:19 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.96 mi		Time	00:52:39.0
Time Moving	00:52:39.0		Stopped	00:00:07.0
Average pace	10:37 min/mi		Max. pace	07:53 min/mi
Average heart rate	129 bpm		Max. heart rate	167 bpm
Average cadence	76 rpm		Max. cadence	91 rpm
Weather	Cloudy; 67.8 °F
Notes	Trying to ease back. Left hamstring and heel not much bother this morning.

Cadence

Min.	Max.	Avg.
34.5 rpm	91.0 rpm	75.9 rpm

Heart Rate

Min.	Max.	Avg.
79.4 bpm	167.3 bpm	128.6 bpm

Pace

Min.	Max.	Avg.
17.4 min/mi	7.9 min/mi	10.6 min/mi

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8M EZ

 

Summary

Name	8M EZ
Location	Houston, TX
Start Time	12/7/2014 9:32 AM (UTC-06:00)		Category	My Activities:Running
Distance	8.05 mi		Time	01:05:34.0
Time Moving	01:05:34.0		Stopped	00:00:07.0
Average pace	08:08 min/mi		Max. pace	06:21 min/mi
Average heart rate	155 bpm		Max. heart rate	177 bpm
Average cadence	90 rpm		Max. cadence	95 rpm
Weather	Cloudy; 55.4 °F
Notes	OBJECTIVE 8M @ 8:37 Cool temp had me feeling pretty good. Really had to concentrate on holding back. Stopped looking at watched with 3 or 4 miles to go. Picked up without feeling like I was "pushing".

Pace

Min.	Max.	Avg.
9.4 min/mi	6.4 min/mi	8.1 min/mi

Heart Rate

Min.	Max.	Avg.
76.2 bpm	177.3 bpm	155.4 bpm

Cadence

Min.	Max.	Avg.
52.4 rpm	95.0 rpm	90.5 rpm

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4M LHR

 

Summary

Location	Houston, TX
Start Time	12/6/2014 5:12 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.66 mi		Time	00:46:28.0
Time Moving	00:46:28.0		Stopped	00:00:15.0
Average pace	09:58 min/mi		Max. pace	07:33 min/mi
Average heart rate	127 bpm		Max. heart rate	142 bpm
Average cadence	79 rpm		Max. cadence	91 rpm
Weather	Sunny; 69.5 °F
Notes	OBJECTIVE 4M LHR < 133 bpm My body and brain was telling me I needed a break. My left hamstring and left heel have been nagging. I'm also concerned that I'm dealing with the same thing (undiagnosed) that sidelined me last year at this time. That situation resulted in an incorrect diagnosis (adult onset asthma). I'm tryiing to be scientific about it and figure out what the problem is myself. My current theory is that I'm allergic to mold or spores or something that is more prevalent in winter than other times of the year. To be continued ....

Heart Rate

Min.	Max.	Avg.
83.6 bpm	141.5 bpm	127.2 bpm

Pace

Min.	Max.	Avg.
15.8 min/mi	7.6 min/mi	10.0 min/mi

Cadence

Min.	Max.	Avg.
57.4 rpm	91.0 rpm	79.0 rpm

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

4M LHR

 

Summary

Name	4M LHR
Location	Houston, TX
Start Time	12/1/2014 5:56 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.65 mi		Time	00:51:13.0
Time Moving	00:51:13.0		Stopped	00:00:15.0
Average pace	11:01 min/mi		Max. pace	08:20 min/mi
Average heart rate	132 bpm		Max. heart rate	182 bpm
Average cadence	77 rpm		Max. cadence	90 rpm
Weather	Partly cloudy; 59.0 °F
Notes	OBJECTIVE 4M LHR < 133 bpm Kept heart rate low. Left hamstring is a problem. Likely need to get treatment. Next week is probably the earliest I can get in.

Cadence

Min.	Max.	Avg.
56.0 rpm	90.0 rpm	76.7 rpm

Heart Rate

Min.	Max.	Avg.
80.0 bpm	182.2 bpm	131.8 bpm

Pace

Min.	Max.	Avg.
19.2 min/mi	8.3 min/mi	11.0 min/mi

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20M Fast Finish

 

Summary

Name	20M Fast Finish
Location	Houston, TX
Start Time	11/29/2014 5:45 AM (UTC-06:00)		Category	My Activities:Running
Distance	20.17 mi		Time	02:46:27.0
Time Moving	02:46:27.0		Stopped	00:00:31.0
Average pace	08:15 min/mi		Max. pace	06:27 min/mi
Average cadence	92 rpm		Max. cadence	96 rpm
Weather	Heavy rain; 60.7 °F
Notes	OBJECTIVE 20M w/16M EZ & 4M @ 7:45-55 The lead group was pulling hard today. I didn't control my pace very well early on and paid a bit in the late stages. I was going the longest today so most others finished after 14M. Ran with Lindsay and Jeff until they were finished then spent the last 4M on my own. Tried to pickup as best I could. Calves were very stiff and left hamstring was not 100%. I suspect the Saucony A2's that I raced in Thursday. Are the cause. Need to get back into the swing of things. Work should begin to settle down after this coming week. After 2 very good training weeks, the past 2 weeks have not been good at all.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence
1	5:45:10 AM	0.00 mi	00:09:25	1.00 mi	09:25 min/mi	89 rpm
2	5:54:35 AM	1.00 mi	00:08:32	1.00 mi	08:32 min/mi	90 rpm
3	6:07:31 AM	2.00 mi	00:08:19	1.00 mi	08:19 min/mi	91 rpm
4	6:15:51 AM	3.00 mi	00:08:17	1.00 mi	08:17 min/mi	91 rpm
5	6:26:25 AM	4.00 mi	00:08:20	1.00 mi	08:20 min/mi	92 rpm
6	6:38:23 AM	5.00 mi	00:08:05	1.00 mi	08:05 min/mi	93 rpm
7	6:46:27 AM	6.00 mi	00:07:58	1.00 mi	07:58 min/mi	92 rpm
8	6:54:27 AM	7.00 mi	00:08:03	1.00 mi	08:03 min/mi	92 rpm
9	7:08:19 AM	8.00 mi	00:07:58	1.00 mi	07:58 min/mi	93 rpm
10	7:16:16 AM	9.00 mi	00:07:58	1.00 mi	07:58 min/mi	93 rpm
11	7:29:13 AM	10.00 mi	00:08:40	1.00 mi	08:40 min/mi	91 rpm
12	7:37:53 AM	11.00 mi	00:08:28	1.00 mi	08:28 min/mi	91 rpm
13	7:46:21 AM	12.00 mi	00:08:29	1.00 mi	08:29 min/mi	92 rpm
14	7:54:51 AM	13.00 mi	00:08:21	1.00 mi	08:21 min/mi	92 rpm
15	8:03:12 AM	14.00 mi	00:08:07	1.00 mi	08:07 min/mi	93 rpm
16	8:12:57 AM	15.00 mi	00:08:01	1.00 mi	08:01 min/mi	93 rpm
17	8:22:30 AM	16.00 mi	00:07:57	1.00 mi	07:57 min/mi	93 rpm
18	8:32:28 AM	17.00 mi	00:07:50	1.00 mi	07:50 min/mi	93 rpm
19	8:42:12 AM	18.00 mi	00:08:03	1.00 mi	08:03 min/mi	92 rpm
20	8:54:42 AM	19.00 mi	00:08:07	1.00 mi	08:07 min/mi	92 rpm
21	9:03:03 AM	20.00 mi	00:01:48	0.24 mi	07:40 min/mi	93 rpm
Totals:			02:46:27.0	20.17 mi	08:15 min/mi	92 rpm

Cadence

Min.	Max.	Avg.
53.8 rpm	96.0 rpm	91.9 rpm

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Houston 10k Turkey Trot

 

Summary

Name	Houston Turkey Trot
Location	Houston, TX
Start Time	11/27/2014 7:35 AM (UTC-06:00)		Category	My Activities:Running
Distance	6.23 mi		Time	00:44:11.0
Time Moving	00:44:11.0		Stopped	00:00:00.0
Average pace	07:05 min/mi		Max. pace	05:51 min/mi
Weather	Sunny; 49.4 °F
Notes	OBJECTIVE Race hard to determine my current fitness. Super stretch goal was to PR. After being in NYC for work since Sunday, I wasn't sure if I would be racing today. Return flight yesterday was delayed due to weather in NYC (and Chicago where plane was coming from). Ended up getting home late and to bed a little after 11 pm. Didn't set alarm. Figured if I woke up in time to race, I'd go. If not, ... then my body must have needed the rest. Woke up in time. Cool temps very much to my liking this morning. Got the the event location. Still had to register. Day-of-race registration did not include a timing chip. Made way to starting line. Didn't fight my way to the front. We was a long way back. Don't know how long it took to get to the starting line after the gun. Maybe 5 minutes. Spent first 2.5 miles going as fast as the crowd would allow for. Was zig zagging all over the road. In hindsight, it probably kept my mind focused on something other than time and pace. Once I found running room, started recalibrating goals. Just wanted to go fast. Went into "race mode"; i.e., find someone up ahead and pick them off. Kept doing this over and over. I believe I was only passed twice during the last half. The first guy around 4 miles but I missed him back shortly thereafter. The second guy passed me around Mile 6. Not sure if I passed him back or not. Generally happy with 44:11 given the circumstances. It isn't the ideal time for me at this stage of training. But I've had less than adequate rest, nutrition and hydration the past week. On the results website, a 44:11 was good for 217th place.

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16M Alternator

 

Summary

Name	16M Alternator
Location	Houston, TX
Start Time	11/22/2014 6:05 AM (UTC-06:00)		Category	My Activities:Running
Distance	16.00 mi		Time	02:09:25.0
Time Moving	02:09:25.0		Stopped	00:00:33.0
Average pace	08:05 min/mi		Max. pace	06:13 min/mi
Average cadence	92 rpm		Max. cadence	97 rpm
Weather	Partly cloudy; 62.8 °F
Notes	OBJECTIVE 16M alternating miles between between 8:30 & 7:30 Started out with the group and held to the plan until about 10.5 miles in then ran with Augie from the Shell Station around the Park to 610 and back. Lost the past week to work (year-end close activities) and thought I was getting sick at the beginning of the week. Thankfully that didn't come to fruition but I'm seriously worried it could be a precursor to what I dealt with last year. It all started around this time .... Hmmmmm ..... Hopefully not!

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence
1	6:05:08 AM	0.00 mi	00:08:57	1.00 mi	08:57 min/mi	90 rpm
2	6:14:05 AM	1.00 mi	00:07:25	1.00 mi	07:25 min/mi	92 rpm
3	6:21:51 AM	2.00 mi	00:08:35	1.00 mi	08:35 min/mi	89 rpm
4	6:33:36 AM	3.00 mi	00:07:34	1.00 mi	07:34 min/mi	93 rpm
5	6:41:09 AM	4.00 mi	00:08:38	1.00 mi	08:38 min/mi	90 rpm
6	6:56:20 AM	5.00 mi	00:07:30	1.00 mi	07:30 min/mi	93 rpm
7	7:06:18 AM	6.00 mi	00:08:16	1.00 mi	08:16 min/mi	91 rpm
8	7:17:10 AM	7.00 mi	00:07:18	1.00 mi	07:18 min/mi	95 rpm
9	7:26:50 AM	8.00 mi	00:07:57	1.00 mi	07:57 min/mi	93 rpm
10	7:34:57 AM	9.00 mi	00:07:41	1.00 mi	07:41 min/mi	94 rpm
11	7:42:39 AM	10.00 mi	00:08:15	1.00 mi	08:15 min/mi	92 rpm
12	7:58:55 AM	11.00 mi	00:08:10	1.00 mi	08:10 min/mi	94 rpm
13	8:07:33 AM	12.00 mi	00:08:10	1.00 mi	08:10 min/mi	93 rpm
14	8:15:44 AM	13.00 mi	00:08:31	1.00 mi	08:31 min/mi	92 rpm
15	8:24:31 AM	14.00 mi	00:08:14	1.00 mi	08:14 min/mi	92 rpm
16	8:34:54 AM	15.00 mi	00:08:16	1.00 mi	08:16 min/mi	94 rpm
17	8:43:11 AM	16.00 mi	00:00:23	0.05 mi	08:45 min/mi	93 rpm
Totals:			02:09:25.0	16.00 mi	08:05 min/mi	92 rpm

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4M EZ

 

Summary

Name	4M EZ
Location	Houston, TX
Start Time	11/17/2014 5:25 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.42 mi		Time	00:41:33.0
Time Moving	00:41:33.0		Stopped	00:00:03.0
Average pace	09:23 min/mi		Max. pace	08:05 min/mi
Average cadence	89 rpm		Max. cadence	92 rpm
Weather	Cloudy; 37.5 °F
Notes	OBJECTIVE 4M Recovery It must be Monday! From my bed, I could hear the wind. Combined with the cold temperature (by Houston standards), the only reasonable thing to do was overdress for this run. Once dressed and out the door, my heart rate monitor decided to stop working. So, while messing around with the strap (through layers of clothing) and the watch, I ended up losing the first 1/4 mile of this run AND still didn't get the monitor working. Decided to just go by pace and kept reminding myself throughout the run to keep it really easy. Felt a little residual soreness from yesterday but, all in all, felt pretty good.

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20M w/4:1(7:40) [solo]

 

Summary

Name	20M 4:1 (7:40) [solo]
Location	Houston, TX
Start Time	11/16/2014 7:42 AM (UTC-06:00)		Category	My Activities:Running
Distance	20.20 mi		Time	02:49:27.0
Time Moving	02:49:27.0		Stopped	00:00:30.0
Average pace	08:23 min/mi		Max. pace	06:57 min/mi
Weather	Chance of rain; 53.4 °F
Notes	OBJECTIVE 20M w/5 x 4M EZ & 1M @ 7:40 Real happy with this run. I missed the group yesterday so had to go solo (which I historically haven't been very good at over my longest training runs). On top of that it was raining ... lightly but nonetheless raining. Used the fact I was running in the daylight to find some new trails along the Raveneaux golf course.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	7:42:24 AM	0.00 mi	00:34:57	4.00 mi	08:44 min/mi
2	8:20:49 AM	4.00 mi	00:07:37	1.00 mi	07:37 min/mi
3	8:29:37 AM	5.00 mi	00:34:02	4.00 mi	08:30 min/mi
4	9:15:51 AM	9.00 mi	00:07:35	1.00 mi	07:35 min/mi
5	9:23:27 AM	10.00 mi	00:34:32	4.00 mi	08:38 min/mi
6	10:10:36 AM	14.00 mi	00:07:29	1.00 mi	07:29 min/mi
7	10:18:14 AM	15.00 mi	00:34:16	4.00 mi	08:34 min/mi
8	10:59:03 AM	19.00 mi	00:07:24	1.00 mi	07:24 min/mi
9	11:06:57 AM	20.00 mi	00:01:31	0.20 mi	07:28 min/mi
Totals:			02:49:27.0	20.20 mi	08:23 min/mi

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8M w/10x20"@6:33

 

Summary

Name	8M w/10x20"@6:33
Location	Houston, TX
Start Time	11/15/2014 5:11 AM (UTC-06:00)		Category	My Activities:Running
Distance	8.03 mi		Time	01:05:20.0
Time Moving	01:05:20.0		Stopped	00:00:02.0
Average pace	08:08 min/mi		Max. pace	06:14 min/mi
Weather	Partly cloudy; 43.8 °F
Notes	OBJECTIVE 8M w/10x20" @ 6:33 & 40" active recoveries I took yesterday off. My left hamstring and left heel needed a break as they seemed to be getting progressively beaten down. Hopefully the day off gave them the rest they needed. Ran this one with the 20 second bursts being much faster than necessary. Felt good to blow it out though.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:11:38 AM	0.00 mi	00:30:29	3.56 mi	08:33 min/mi
2	5:42:32 AM	3.56 mi	00:00:20	0.05 mi	06:04 min/mi
3	5:42:52 AM	3.61 mi	00:00:40	0.08 mi	08:40 min/mi
4	5:43:32 AM	3.69 mi	00:00:20	0.05 mi	06:04 min/mi
5	5:43:53 AM	3.75 mi	00:00:40	0.08 mi	08:14 min/mi
6	5:44:33 AM	3.83 mi	00:00:20	0.06 mi	06:01 min/mi
7	5:44:52 AM	3.88 mi	00:00:40	0.08 mi	07:57 min/mi
8	5:45:32 AM	3.97 mi	00:00:20	0.06 mi	06:01 min/mi
9	5:45:53 AM	4.02 mi	00:00:40	0.08 mi	08:39 min/mi
10	5:46:33 AM	4.10 mi	00:00:20	0.05 mi	06:10 min/mi
11	5:46:52 AM	4.15 mi	00:00:40	0.08 mi	08:19 min/mi
12	5:47:32 AM	4.23 mi	00:00:20	0.06 mi	05:58 min/mi
13	5:47:53 AM	4.29 mi	00:00:40	0.08 mi	08:40 min/mi
14	5:48:33 AM	4.37 mi	00:00:20	0.05 mi	06:05 min/mi
15	5:48:52 AM	4.42 mi	00:00:40	0.08 mi	08:16 min/mi
16	5:49:32 AM	4.50 mi	00:00:20	0.05 mi	06:08 min/mi
17	5:49:53 AM	4.55 mi	00:00:40	0.08 mi	08:08 min/mi
18	5:50:33 AM	4.64 mi	00:00:20	0.06 mi	06:02 min/mi
19	5:50:52 AM	4.69 mi	00:00:40	0.08 mi	08:01 min/mi
20	5:51:32 AM	4.77 mi	00:00:20	0.06 mi	05:33 min/mi
21	5:51:53 AM	4.83 mi	00:00:40	0.08 mi	07:51 min/mi
22	5:52:33 AM	4.92 mi	00:24:56	3.13 mi	07:58 min/mi
Totals:			01:05:20.0	8.03 mi	08:08 min/mi

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

4M LHR

 

Summary

Name	4M LHR
Location	Houston, TX
Start Time	11/13/2014 6:10 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.80 mi		Time	00:50:45.0
Time Moving	00:50:45.0		Stopped	00:00:54.0
Average pace	10:33 min/mi		Max. pace	07:40 min/mi
Average heart rate	132 bpm		Max. heart rate	180 bpm
Weather	36.6 °F
Notes	OBJECTIVE 4M LHR < 133 bpm Something was wrong with my heart rate monitor this morning. It was jumping up to 170 bpm then down to 110 while I was walking. Not sure if it was the cooler temperatures, the layers I was wearing, bad contacts on the band (dry skin) or something else. I took it easy even though I knew the HRM readings couldn't be right. My left leg from glute to heel was tender today. Figured the easy walk/run was probably the right thing to do.

Heart Rate

Min.	Max.	Avg.
81.0 bpm	179.6 bpm	132.3 bpm

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

12M w/6x1M@7:36

 

Summary

Name	12M w/6x1M@7:36
Location	Houston, TX
Start Time	11/12/2014 5:14 AM (UTC-06:00)		Category	My Activities:Running
Distance	12.01 mi		Time	01:34:47.0
Time Moving	01:34:47.0		Stopped	00:00:02.0
Average pace	07:53 min/mi		Max. pace	06:17 min/mi
Weather	Partly cloudy; 43.6 °F
Notes	OBJECTIVE 12M w/6x1M @7:36 & 1 min. active recoveries Except for a "niggling" left hamstring, this was almost a perfect workout! I felt good in the cool morning temperatures even with a northeasterly wind over the duration of the run. My mile repeats reflect a bit of overexuburance: 7:28 7:20 7:15 7:15 7:14 6:58 Obviously not very disciplined or consistent but ... obviously feeling pretty darn good.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:14:36 AM	0.00 mi	00:34:46	4.04 mi	08:36 min/mi
2	5:49:46 AM	4.04 mi	00:07:27	1.00 mi	07:27 min/mi
3	5:57:14 AM	5.04 mi	00:01:00	0.10 mi	09:38 min/mi
4	5:58:14 AM	5.14 mi	00:07:19	1.00 mi	07:19 min/mi
5	6:05:34 AM	6.14 mi	00:01:00	0.10 mi	09:36 min/mi
6	6:06:34 AM	6.24 mi	00:07:14	1.00 mi	07:14 min/mi
7	6:13:47 AM	7.24 mi	00:01:00	0.10 mi	10:10 min/mi
8	6:14:47 AM	7.34 mi	00:07:14	1.00 mi	07:14 min/mi
9	6:22:02 AM	8.34 mi	00:01:00	0.10 mi	10:05 min/mi
10	6:23:02 AM	8.44 mi	00:07:14	1.00 mi	07:14 min/mi
11	6:30:16 AM	9.44 mi	00:01:00	0.10 mi	10:21 min/mi
12	6:31:17 AM	9.54 mi	00:06:57	1.00 mi	06:58 min/mi
13	6:38:14 AM	10.54 mi	00:01:00	0.11 mi	09:03 min/mi
14	6:39:14 AM	10.65 mi	00:10:35	1.39 mi	07:37 min/mi
Totals:			01:34:47.0	12.01 mi	07:53 min/mi

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

8M w/8x30"@6:55

 

Summary

Name	8M w/8x30" @6:55
Location	Houston, TX
Start Time	11/11/2014 5:33 AM (UTC-06:00)		Category	My Activities:Running
Distance	8.01 mi		Time	01:07:10.0
Time Moving	01:07:10.0		Stopped	00:00:02.0
Average pace	08:22 min/mi		Max. pace	06:26 min/mi
Weather	Partly cloudy; 64.9 °F
Notes	OBJECTIVE 8M w/8x30" @6:55 For some reason I was expecting it to be cooler weather this morning. It wasn't. Had a good run once I got loosened up. Seemed to take longer than usual for some reason. Thirty second bursts mid-run were faster than they needed to be but I only felt like I was overexerting a couple times.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:33:12 AM	0.00 mi	00:31:04	3.57 mi	08:42 min/mi
2	6:04:35 AM	3.57 mi	00:00:30	0.08 mi	06:32 min/mi
3	6:05:06 AM	3.65 mi	00:01:30	0.17 mi	08:46 min/mi
4	6:06:36 AM	3.82 mi	00:00:30	0.07 mi	06:44 min/mi
5	6:07:06 AM	3.89 mi	00:01:30	0.17 mi	08:34 min/mi
6	6:08:36 AM	4.07 mi	00:00:30	0.07 mi	06:50 min/mi
7	6:09:06 AM	4.14 mi	00:01:30	0.18 mi	08:33 min/mi
8	6:10:36 AM	4.32 mi	00:00:30	0.08 mi	06:35 min/mi
9	6:11:06 AM	4.39 mi	00:01:30	0.17 mi	08:36 min/mi
10	6:12:36 AM	4.57 mi	00:00:30	0.08 mi	06:18 min/mi
11	6:13:06 AM	4.64 mi	00:01:30	0.18 mi	08:22 min/mi
12	6:14:36 AM	4.82 mi	00:00:30	0.08 mi	06:14 min/mi
13	6:15:06 AM	4.90 mi	00:01:30	0.17 mi	08:55 min/mi
14	6:16:36 AM	5.07 mi	00:00:30	0.08 mi	06:24 min/mi
15	6:17:06 AM	5.15 mi	00:01:30	0.16 mi	09:14 min/mi
16	6:18:36 AM	5.31 mi	00:00:30	0.08 mi	06:14 min/mi
17	6:19:06 AM	5.39 mi	00:01:30	0.17 mi	08:44 min/mi
18	6:20:36 AM	5.56 mi	00:20:10	2.47 mi	08:10 min/mi
Totals:			01:07:10.0	8.01 mi	08:22 min/mi

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

4M LHR

 

Summary

Name	4M LHR
Location	Houston, TX
Start Time	11/10/2014 5:21 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.66 mi		Time	00:46:37.0
Time Moving	00:46:37.0		Stopped	00:00:00.0
Average pace	10:00 min/mi		Max. pace	06:50 min/mi
Average heart rate	129 bpm		Max. heart rate	172 bpm
Average cadence	80 rpm		Max. cadence	92 rpm
Weather	Sunny; 48.0 °F
Notes	OBJECTIVE 4M w/HR<133 bpm Heart rate monitored recovery run. Kept it easy. Felt fine. Tried about 30 minutes of YogaX yesterday. That's surprisingly tough and I'm surprisingly inflexible! Felt a bit of it throughout my body during this run.

Cadence

Min.	Max.	Avg.
57.3 rpm	91.8 rpm	80.4 rpm

Heart Rate

Min.	Max.	Avg.
99.2 bpm	171.6 bpm	129.1 bpm

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

16M Alternator

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence
1	6:04:22 AM	0.00 mi	00:08:21	1.00 mi	08:21 min/mi	90 rpm
2	6:12:43 AM	1.00 mi	00:07:45	1.00 mi	07:45 min/mi	92 rpm
3	6:20:39 AM	2.00 mi	00:08:04	1.00 mi	08:04 min/mi	91 rpm
4	6:33:38 AM	3.00 mi	00:08:37	1.00 mi	08:37 min/mi	90 rpm
5	6:42:17 AM	4.00 mi	00:08:07	1.00 mi	08:07 min/mi	91 rpm
6	6:53:02 AM	5.00 mi	00:08:37	1.00 mi	08:37 min/mi	91 rpm
7	7:05:52 AM	6.00 mi	00:07:57	1.00 mi	07:57 min/mi	92 rpm
8	7:18:46 AM	7.00 mi	00:07:27	1.00 mi	07:27 min/mi	94 rpm
9	7:26:14 AM	8.00 mi	00:08:23	1.00 mi	08:23 min/mi	91 rpm
10	7:34:37 AM	9.00 mi	00:07:37	1.00 mi	07:37 min/mi	94 rpm
11	7:42:14 AM	10.00 mi	00:07:52	1.00 mi	07:52 min/mi	94 rpm
12	7:56:51 AM	11.00 mi	00:08:20	1.00 mi	08:20 min/mi	93 rpm
13	8:05:12 AM	12.00 mi	00:07:45	1.00 mi	07:45 min/mi	94 rpm
14	8:14:50 AM	13.00 mi	00:08:20	1.00 mi	08:20 min/mi	92 rpm
15	8:23:10 AM	14.00 mi	00:08:09	1.00 mi	08:09 min/mi	93 rpm
16	8:31:19 AM	15.00 mi	00:07:55	1.00 mi	07:55 min/mi	94 rpm
17	8:39:15 AM	16.00 mi	00:00:46	0.10 mi	07:59 min/mi	93 rpm
Totals:			02:09:51.0	16.17 mi	08:01 min/mi	92 rpm

 

Summary

Name	16M Alternator
Location	Houston, TX
Start Time	11/8/2014 6:04 AM (UTC-06:00)		Category	My Activities:Running
Distance	16.17 mi		Time	02:09:51.0
Time Moving	02:09:51.0		Stopped	00:00:22.0
Average pace	08:01 min/mi		Max. pace	03:31 min/mi
Average cadence	92 rpm		Max. cadence	97 rpm
Weather	Sunny; 57.7 °F
Notes	OBJECTIVE 16M alternating 1 slow mile & 1 7:45 mile Beautiful morning and a good group to run with. I did not execute the on/off of this run very well. I was loosely able to follow but some of the fast miles were too slow and visa versa. Captured the general idea though. Felt pretty good throughout and after finishing.

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

8M w/8x20" @ 6:33

 

Summary

Name	8M w/8x20"@6:33
Location	Houston, TX
Start Time	11/7/2014 6:01 AM (UTC-06:00)		Category	My Activities:Running
Distance	8.01 mi		Time	01:05:06.0
Time Moving	01:05:06.0		Stopped	00:00:02.0
Average pace	08:07 min/mi		Max. pace	06:27 min/mi
Weather	Sunny; 50.4 °F
Notes	OBJECTIVE 8M w/8x20" @ 6:33 Felt really, really good out there today. This was one of those runs we're always looking for but only comes on rare occasion and, like some endangered species, it's difficult to even know what to attribute it to. I'm learning not to question; only to say, "Had I not run today, it would have never happened."

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	6:01:38 AM	0.00 mi	00:34:26	4.09 mi	08:24 min/mi
2	6:36:23 AM	4.09 mi	00:00:20	0.06 mi	06:02 min/mi
3	6:36:44 AM	4.15 mi	00:00:40	0.08 mi	08:00 min/mi
4	6:37:24 AM	4.23 mi	00:00:20	0.06 mi	06:02 min/mi
5	6:37:44 AM	4.29 mi	00:00:40	0.09 mi	07:38 min/mi
6	6:38:24 AM	4.37 mi	00:00:20	0.06 mi	06:01 min/mi
7	6:38:44 AM	4.43 mi	00:00:40	0.08 mi	08:43 min/mi
8	6:39:24 AM	4.51 mi	00:00:20	0.06 mi	05:32 min/mi
9	6:39:44 AM	4.57 mi	00:00:40	0.08 mi	08:27 min/mi
10	6:40:24 AM	4.65 mi	00:00:20	0.06 mi	06:01 min/mi
11	6:40:44 AM	4.70 mi	00:00:40	0.08 mi	08:23 min/mi
12	6:41:24 AM	4.78 mi	00:00:20	0.06 mi	05:42 min/mi
13	6:41:44 AM	4.84 mi	00:00:40	0.08 mi	08:32 min/mi
14	6:42:24 AM	4.92 mi	00:00:20	0.06 mi	05:53 min/mi
15	6:42:44 AM	4.97 mi	00:00:40	0.08 mi	08:42 min/mi
16	6:43:24 AM	5.05 mi	00:00:20	0.06 mi	05:41 min/mi
17	6:43:44 AM	5.11 mi	00:00:40	0.08 mi	08:38 min/mi
18	6:44:24 AM	5.19 mi	00:22:42	2.85 mi	07:58 min/mi
Totals:			01:05:06.0	8.01 mi	08:07 min/mi

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

4M LHR

 

Summary

Name	4M LHR
Location	Houston, TX
Start Time	11/6/2014 5:08 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.64 mi		Time	00:47:00.0
Time Moving	00:47:00.0		Stopped	00:00:05.0
Average pace	10:07 min/mi		Max. pace	08:00 min/mi
Average heart rate	127 bpm		Max. heart rate	158 bpm
Average cadence	80 rpm		Max. cadence	92 rpm
Weather	Light rain; 62.2 °F
Notes	OBJECTIVE 4M <133 bpm Heart rate monitor kept this recovery run honest. Light rain all the way. Felt reasonably good following yesterday's big workout.

Heart Rate

Min.	Max.	Avg.
66.0 bpm	157.9 bpm	127.1 bpm

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