Tuesday, December 30, 2014

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.

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

Monday, December 29, 2014

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.

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

Monday, December 22, 2014

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.

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

Monday, December 15, 2014

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

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

Sunday, December 7, 2014

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

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

Saturday, December 6, 2014

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)

Monday, December 1, 2014

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

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

Saturday, November 29, 2014

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

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

Thursday, November 27, 2014

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.

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

Saturday, November 22, 2014

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

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

Monday, November 17, 2014

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.

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

Sunday, November 16, 2014

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

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

Saturday, November 15, 2014

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)

Thursday, November 13, 2014

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)

Wednesday, November 12, 2014

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)

Tuesday, November 11, 2014

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)

Monday, November 10, 2014

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)

Saturday, November 8, 2014

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)

Friday, November 7, 2014

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)

Thursday, November 6, 2014

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)

Wednesday, November 5, 2014

16M w/6x3'@7:05

 

Summary

Name 16M w/6x3'@7:05
Location Houston, TX
Start Time 11/5/2014 5:47 AM (UTC-06:00) Category My Activities:Running
Distance 16.42 mi Time 02:18:04.0
Time Moving 02:18:04.0 Stopped 00:00:12.0
Average pace 08:24 min/mi Max. pace 06:29 min/mi
Average heart rate 156 bpm Max. heart rate 174 bpm
Average cadence 90 rpm Max. cadence 98 rpm
Weather Partly cloudy; 65.8 °F
Notes OBJECTIVE
16M w/6x3' @ 7:05 & 2' active recoveries

First of the midweek "Big Workouts" for this cycle. Wasn't sure I was ready for it. But it turned out okay. The mid-run intervals were fine. They stretched me ... slightly ... but were very manageable in the context of throwing them into a long run. The next time a similar workout comes up, I think I'll push the intervals out later in the run. I think rolling into these after 4 miles was a little early and made the last quarter of the run seem longer and tougher than it needed to. Or maybe that was just the distance itself without the benefit of training partners ...?

Glad it's done.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
Heart beats
per mi
1 5:47:27 AM 0.00 mi 00:34:56 4.02 mi 08:41 min/mi 89 rpm 150 bpm (85%) 1303 bpmi
2 6:23:20 AM 4.02 mi 00:03:02 0.44 mi 06:58 min/mi 93 rpm 164 bpm (93%) 1147 bpmi
3 6:26:23 AM 4.46 mi 00:02:00 0.21 mi 09:21 min/mi 87 rpm 160 bpm (90%) 1494 bpmi
4 6:28:23 AM 4.67 mi 00:03:04 0.43 mi 07:03 min/mi 94 rpm 166 bpm (94%) 1170 bpmi
5 6:31:27 AM 5.11 mi 00:02:00 0.22 mi 09:16 min/mi 87 rpm 157 bpm (89%) 1455 bpmi
6 6:33:28 AM 5.32 mi 00:03:02 0.43 mi 07:00 min/mi 94 rpm 167 bpm (94%) 1168 bpmi
7 6:36:30 AM 5.76 mi 00:02:00 0.21 mi 09:46 min/mi 87 rpm 160 bpm (90%) 1562 bpmi
8 6:38:31 AM 5.96 mi 00:03:03 0.43 mi 07:03 min/mi 94 rpm 166 bpm (94%) 1175 bpmi
9 6:41:35 AM 6.40 mi 00:02:02 0.22 mi 09:16 min/mi 88 rpm 159 bpm (90%) 1473 bpmi
10 6:43:38 AM 6.62 mi 00:03:09 0.46 mi 06:52 min/mi 95 rpm 169 bpm (96%) 1163 bpmi
11 6:46:47 AM 7.08 mi 00:01:59 0.19 mi 10:34 min/mi 86 rpm 160 bpm (90%) 1688 bpmi
12 6:48:47 AM 7.27 mi 00:03:04 0.44 mi 07:01 min/mi 95 rpm 169 bpm (95%) 1186 bpmi
13 6:51:52 AM 7.70 mi 00:02:16 0.23 mi 10:04 min/mi 87 rpm 158 bpm (89%) 1590 bpmi
14 6:54:08 AM 7.93 mi 01:12:19 8.50 mi 08:30 min/mi 90 rpm 155 bpm (88%) 1320 bpmi
Totals: 02:18:04.0 16.42 mi 08:24 min/mi 90 rpm 156 bpm (88%) 1309 bpmi

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