Friday, July 4, 2014

Run Wild 5k

 

Summary

Name Run Wild 5k
Location Houston, TX
Start Time 7/4/2014 7:31 AM (UTC-05:00) Category My Activities:Running
Distance 3.16 mi Time 00:21:26.0
Time Moving 00:21:26.0 Stopped 00:00:00.0
Average pace 06:46 min/mi Max. pace 05:34 min/mi
Weather Sunny; 74.1 °F
Notes Ran the Run Wild 5k to celebrate the Fourth of July. Even though I'm slower than the old days and haven't done any meaningful speed work, I'm happy with the result.

Official time - 21:26.3

I've got work to do. But I feel like I know where I stand and know what it takes to get where I want to be.

This was a heavily attended race. I started back in the crowd (forced a slower start). No one passed me between Mile 1 and Mile 3. In a slight disappointment, a couple guys got me in the last 0.1 mile. No surprise given the lack of speed work. I hit the throttle but there was nothing there!

Took 9th in my age group.

It's also worth noting I've logged 28 miles over the best 4 days leading up to the race.

Athlete

Weight: 161.00 lb BMI: 21.8
Resting heart rate: 48 bpm Max. heart rate:  
Diary: O2=98%

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 7:31:09 AM 0.00 mi 00:01:49 0.25 mi 07:16 min/mi
2 7:32:58 AM 0.25 mi 00:01:42 0.25 mi 06:48 min/mi
3 7:34:40 AM 0.50 mi 00:01:39 0.25 mi 06:37 min/mi
4 7:36:19 AM 0.75 mi 00:01:38 0.25 mi 06:34 min/mi
5 7:37:58 AM 1.00 mi 00:01:38 0.25 mi 06:34 min/mi
6 7:39:36 AM 1.25 mi 00:01:49 0.25 mi 07:16 min/mi
7 7:41:26 AM 1.50 mi 00:01:42 0.25 mi 06:48 min/mi
8 7:43:08 AM 1.75 mi 00:01:46 0.25 mi 07:05 min/mi
9 7:44:54 AM 2.00 mi 00:01:40 0.25 mi 06:43 min/mi
10 7:46:35 AM 2.25 mi 00:01:42 0.25 mi 06:51 min/mi
11 7:48:18 AM 2.50 mi 00:01:40 0.25 mi 06:43 min/mi
12 7:49:59 AM 2.75 mi 00:01:35 0.25 mi 06:20 min/mi
13 7:51:34 AM 3.00 mi 00:00:56 0.16 mi 05:48 min/mi
Totals: 00:21:26.0 3.16 mi 06:46 min/mi

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

Thursday, July 3, 2014

7M LHR

 

Summary

Name 7M LHR
Location Houston, TX
Start Time 7/3/2014 5:41 AM (UTC-05:00) Category My Activities:Running
Distance 7.25 mi Time 01:14:29.0
Time Moving 01:14:29.0 Stopped 00:00:08.0
Average pace 10:16 min/mi Max. pace 07:31 min/mi
Average heart rate 127 bpm Max. heart rate 140 bpm
Weather Sunny; 76.6 °F
Notes Just trying to maintain a low heart rate (between 122-133 bpm) ....

Heart Rate

Min. Max. Avg.
88.4 bpm 139.9 bpm 127.2 bpm

Pace

Min. Max. Avg.
16.9 min/mi 7.5 min/mi 10.3 min/mi

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
Heart beats
per mi
Calories
Burnt
1 5:41:18 AM 0.00 mi 00:09:42 1.00 mi 09:42 min/mi 124 bpm (70%) 1202 bpmi 79 kcal
2 5:51:22 AM 1.00 mi 00:09:54 1.00 mi 09:54 min/mi 127 bpm (72%) 1263 bpmi 110 kcal
3 6:01:17 AM 2.00 mi 00:10:15 1.00 mi 10:15 min/mi 128 bpm (72%) 1309 bpmi 103 kcal
4 6:11:32 AM 3.00 mi 00:10:39 1.00 mi 10:39 min/mi 127 bpm (72%) 1355 bpmi 98 kcal
5 6:22:31 AM 4.00 mi 00:10:47 1.00 mi 10:47 min/mi 128 bpm (72%) 1381 bpmi 98 kcal
6 6:33:18 AM 5.00 mi 00:10:28 1.00 mi 10:28 min/mi 128 bpm (72%) 1336 bpmi 87 kcal
7 6:43:46 AM 6.00 mi 00:10:10 1.00 mi 10:10 min/mi 128 bpm (73%) 1308 bpmi 86 kcal
8 6:53:58 AM 7.00 mi 00:02:40 0.28 mi 09:32 min/mi 129 bpm (73%) 1229 bpmi 22 kcal
Totals: 01:14:29.0 7.25 mi 10:16 min/mi 127 bpm (72%) 1307 bpmi 683 kcal

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

Wednesday, July 2, 2014

7M EZ

 

Summary

Name 7M EZ
Location Houston, TX
Start Time 7/2/2014 5:11 AM (UTC-05:00) Category My Activities:Running
Distance 7.01 mi Time 00:59:31.0
Time Moving 00:59:31.0 Stopped 00:00:06.0
Average pace 08:29 min/mi Max. pace 07:10 min/mi
Weather Sunny; 75.3 °F
Notes Felt pretty good this morning. Although I'm really having a hard time visualizing a 5k on Friday ....

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

Tuesday, July 1, 2014

7M LHR

 

Summary

Name 7M LHR
Location Houston, TX
Start Time 7/1/2014 6:32 AM (UTC-05:00) Category My Activities:Running
Distance 7.25 mi Time 01:15:21.0
Time Moving 01:15:21.0 Stopped 00:00:04.0
Average pace 10:23 min/mi Max. pace 07:53 min/mi
Average heart rate 127 bpm Max. heart rate 150 bpm
Weather Sunny; 77.0 °F
Notes This was my longest low-heart rate run. Interesting to note how my body (heart) responds to the exercise stimulus and external conditions (weather, training load, etc.). Felt pretty good.

Heart Rate

Min. Max. Avg.
72.3 bpm 149.7 bpm 127.5 bpm

Pace

Min. Max. Avg.
18.2 min/mi 7.9 min/mi 10.4 min/mi

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
Heart beats
per mi
Calories
Burnt
1 6:32:16 AM 0.00 mi 00:10:36 1.00 mi 10:36 min/mi 124 bpm (70%) 1318 bpmi 62 kcal
2 6:43:13 AM 1.00 mi 00:09:25 1.00 mi 09:25 min/mi 127 bpm (72%) 1194 bpmi 105 kcal
3 6:52:38 AM 2.00 mi 00:10:04 1.00 mi 10:04 min/mi 128 bpm (72%) 1291 bpmi 103 kcal
4 7:02:42 AM 3.00 mi 00:10:36 1.00 mi 10:36 min/mi 128 bpm (72%) 1354 bpmi 96 kcal
5 7:13:18 AM 4.00 mi 00:10:36 1.00 mi 10:36 min/mi 128 bpm (73%) 1363 bpmi 94 kcal
6 7:23:55 AM 5.00 mi 00:11:05 1.00 mi 11:05 min/mi 128 bpm (72%) 1420 bpmi 95 kcal
7 7:35:00 AM 6.00 mi 00:10:33 1.00 mi 10:33 min/mi 128 bpm (72%) 1353 bpmi 83 kcal
8 7:46:03 AM 7.00 mi 00:02:27 0.26 mi 09:26 min/mi 131 bpm (74%) 1234 bpmi 22 kcal
Totals: 01:15:21.0 7.25 mi 10:23 min/mi 127 bpm (72%) 1325 bpmi 660 kcal

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

Monday, June 30, 2014

7M EZ

 

Summary

Name 7M EZ
Location Houston, TX
Start Time 6/30/2014 5:21 AM (UTC-05:00) Category My Activities:Running
Distance 7.01 mi Time 01:00:44.0
Time Moving 01:00:44.0 Stopped 00:00:01.0
Average pace 08:40 min/mi Max. pace 07:21 min/mi
Weather Sunny; 78.1 °F
Notes Miscalculated my route this morning and ended up a bit longer than planned. Felt okay. I need a solid week. It should be interesting to see what Friday's 5k holds for me. ... especially since I've done absolutely zero speedwork.

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