Wednesday, July 30, 2014

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)

Tuesday, July 29, 2014

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)

Monday, July 28, 2014

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)

Sunday, July 27, 2014

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)