4.5M LHR

 

Summary

Name	4.5M LHR
Location	Houston, TX
Start Time	7/30/2014 5:29 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.67 mi		Time	00:47:04.0
Time Moving	00:47:04.0		Stopped	00:00:02.0
Average pace	10:05 min/mi		Max. pace	08:04 min/mi
Average heart rate	127 bpm		Max. heart rate	137 bpm
Weather	Sunny; 75.2 °F
Notes	OBJECTIVE 2-6M Low heart rate recovery between 122-132 bpm Legs are FINALLY starting to feel better from the weekend. I'm shocked recovery has taken this long. Hope this isn't a foreshadowing for the remainder of the training cycle ....

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate	Heart beats per mi
1	5:29:36 AM	0.00 mi	00:09:05	1.00 mi	09:05 min/mi	124 bpm (70%)	1129 bpmi
2	5:39:02 AM	1.00 mi	00:10:05	1.00 mi	10:05 min/mi	128 bpm (73%)	1295 bpmi
3	5:49:09 AM	2.00 mi	00:10:37	1.00 mi	10:37 min/mi	129 bpm (73%)	1366 bpmi
4	5:59:46 AM	3.00 mi	00:10:37	1.00 mi	10:37 min/mi	128 bpm (72%)	1359 bpmi
5	6:10:23 AM	4.00 mi	00:06:37	0.67 mi	09:56 min/mi	128 bpm (72%)	1276 bpmi
Totals:			00:47:04.0	4.67 mi	10:05 min/mi	127 bpm (72%)	1286 bpmi

Heart Rate

Min.	Max.	Avg.
80.3 bpm	136.8 bpm	127.5 bpm

Pace

Min.	Max.	Avg.
15.2 min/mi	8.1 min/mi	10.1 min/mi

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

4.5M Recovery

 

Summary

Name	4.5M Recovery
Location	Houston, TX
Start Time	7/29/2014 5:22 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.66 mi		Time	00:44:04.0
Time Moving	00:44:04.0		Stopped	00:00:04.0
Average pace	09:26 min/mi		Max. pace	08:28 min/mi
Weather	Sunny; 80.2 °F
Notes	DOWNGRADE! Went to bed early last night so I'd be ready for this morning's intervals. Alas, I wasn't ready! A half mile into it, I decided to forego my trip to the track for intervals and instead just make this a recovery run. My legs are still trashed from the last long run.

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

8M Base Run

 

Summary

Name	8M Base Run
Location	Houston, TX
Start Time	7/28/2014 5:15 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.58 mi		Time	01:07:27.0
Time Moving	01:07:27.0		Stopped	00:00:09.0
Average pace	08:53 min/mi		Max. pace	07:26 min/mi
Weather	Sunny; 78.8 °F
Notes	OBJECTIVE 8M @ 810-901/mi. On extremely heavy legs this morning. A clear result of cheating myself out of a recovery day. I foreseen an ice bath in my next 24 hours ....

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

16M Endurance Run

 

Summary

Name	16M Endurance Run
Location	Houston, TX
Start Time	7/27/2014 6:23 AM (UTC-05:00)		Category	My Activities:Running
Distance	15.98 mi		Time	02:14:06.0
Time Moving	02:14:06.0		Stopped	00:00:15.0
Average pace	08:23 min/mi		Max. pace	07:14 min/mi
Weather	Sunny; 78.9 °F
Notes	OBJECTIVE 16M @ 810-901/mi. This started out great. Felt good. Pace was better than expected. Very solid 12 miles. Last 4 miles became progressively more difficult and I was slowing. I took breaks at the top and bottom of Faulkey Gully Trail then again with a mile left. It had very quickly become a "tale of two runs"! Drug myself in. Glad it's done. Once back at the Y, I noticed the temperature was 84°F. That had to be a contributing factor in how this run wrapped up!

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