Saturday, August 9, 2014

15M Progressive

 

Summary

Name 15M Long
Location Houston, TX
Start Time 8/9/2014 5:36 AM (UTC-05:00) Category My Activities:Running
Distance 14.84 mi Time 02:02:34.0
Time Moving 02:02:34.0 Stopped 00:00:20.0
Average pace 08:15 min/mi Max. pace 06:53 min/mi
Weather Sunny; 79.6 °F
Notes OBJECTIVE
15M Progressive Run w/faster miles over last 7 and final mile at 7:22

It was hot and humid. Glad I made the drive downtown to run have my old group (which doesn't really look like my old group anymore). At the outset, there were 15 runners. Of course that fragmented early. We looped the park then met some late drop ins at the parking lot. From there, we went to the polo grounds then back to the parking lot to pick up others. I was feeling okay but it was very humid and it was getting warmer as the sun came up. Randy, Jeff, Augie and I went out. Jeff cut back before we got to Jackson Hill. At Jackson Hill, we crossed and came back up the bayou to the park. I didn't perfectly cutdown over the last 7 miles but the general trend was faster miles. When the final mile came up, I tried dropping the hammer even though I was quite fatigued. Covered the last mile in 7:16.

Happy to have completed this run. It was nice to renew old friendships.

Heat Index

Min. Max. Avg.
88.8 °F 91.5 °F 90.0 °F

Adjusted Temperature

Min. Max. Avg.
79.0 °F 81.5 °F 79.6 °F


Splits: Recorded laps

Humidity

Min. Max. Avg.
91.7 % 94.5 % 93.6 %


Splits: Recorded laps

Dew point

Min. Max. Avg.
77.0 °F 78.8 °F 77.5 °F


Splits: Recorded laps

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

Friday, August 8, 2014

4.5M LHR

 

Summary

Name 4.5M LHR
Location Houston, TX
Start Time 8/8/2014 5:47 AM (UTC-05:00) Category My Activities:Running
Distance 4.65 mi Time 00:48:35.0
Time Moving 00:48:35.0 Stopped 00:00:02.0
Average pace 10:26 min/mi Max. pace 08:01 min/mi
Average heart rate 127 bpm Max. heart rate 138 bpm
Weather Partly cloudy; 80.0 °F
Notes OBJECTIVE
2-6M LHR recovery (<133 bpm)

Uneventful.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
Heart beats
per mi
1 5:47:57 AM 0.00 mi 00:09:16 1.00 mi 09:16 min/mi 122 bpm (69%) 1136 bpmi
2 5:57:37 AM 1.00 mi 00:10:05 1.00 mi 10:05 min/mi 127 bpm (72%) 1278 bpmi
3 6:07:43 AM 2.00 mi 00:11:13 1.00 mi 11:13 min/mi 128 bpm (72%) 1434 bpmi
4 6:19:01 AM 3.00 mi 00:11:09 1.00 mi 11:09 min/mi 129 bpm (73%) 1435 bpmi
5 6:30:11 AM 4.00 mi 00:06:53 0.66 mi 10:24 min/mi 129 bpm (73%) 1338 bpmi
Totals: 00:48:35.0 4.65 mi 10:26 min/mi 127 bpm (72%) 1325 bpmi

Heart Rate

Min. Max. Avg.
71.9 bpm 138.3 bpm 126.8 bpm

Pace

Min. Max. Avg.
16.2 min/mi 8.0 min/mi 10.4 min/mi

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

Wednesday, August 6, 2014

4.5M LHR

 

Summary

Name 4.5M LHR Recovery Run
Location Houston, TX
Start Time 8/6/2014 5:15 AM (UTC-05:00) Category My Activities:Running
Distance 4.65 mi Time 00:49:35.0
Time Moving 00:49:35.0 Stopped 00:00:15.0
Average pace 10:40 min/mi Max. pace 08:03 min/mi
Average heart rate 128 bpm Max. heart rate 139 bpm
Weather Sunny; 76.4 °F
Notes OBJECTIVE
2-6M recovery run @ LHR (122-133 bpm)

For unknown reasons, heart was racing this morning and kept this one quite slow as I constantly bumped up against my prescribed upper limit.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
Heart beats
per mi
1 5:15:09 AM 0.00 mi 00:09:28 1.00 mi 09:28 min/mi 125 bpm (71%) 1190 bpmi
2 5:25:04 AM 1.00 mi 00:10:38 1.00 mi 10:38 min/mi 128 bpm (72%) 1361 bpmi
3 5:35:43 AM 2.00 mi 00:11:03 1.00 mi 11:03 min/mi 129 bpm (73%) 1424 bpmi
4 5:46:46 AM 3.00 mi 00:11:23 1.00 mi 11:23 min/mi 129 bpm (73%) 1468 bpmi
5 5:58:10 AM 4.00 mi 00:07:16 0.68 mi 10:38 min/mi 129 bpm (73%) 1370 bpmi
Totals: 00:49:35.0 4.65 mi 10:40 min/mi 128 bpm (72%) 1365 bpmi

Pace

Min. Max. Avg.
16.7 min/mi 8.1 min/mi 10.7 min/mi

Heart Rate

Min. Max. Avg.
87.0 bpm 138.5 bpm 128.0 bpm

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

Tuesday, August 5, 2014

5x1k Road Intervals

 

Summary

Name 5 x 1k Road Intervals
Location Houston, TX
Start Time 8/5/2014 5:43 AM (UTC-05:00) Category My Activities:Running
Distance 7.24 mi Time 01:02:05.0
Time Moving 01:02:05.0 Stopped 00:00:14.0
Average pace 08:34 min/mi Max. pace 06:03 min/mi
Weather Sunny; 76.3 °F
Notes OBJECTIVE
1.5M WU
5x1k@ 6:46/mi. w/3 min. active recoveries
1.5M CD

ACHIEVED
1.5 WU
652/640/646/649/657
1.6M CD


Didn't feel like heading to the track today .... somehow road intervals seemed much more appealing. Of course, road intervals are made possible by today's GPS technology ... when operated correctly! For some reason, ever since I pulled my old Garmin 205 out of archives a few weeks ago, I haven't been able to use it optimally. This morning was no exception. The workout was setup up fine and everything was going swimmingly through the warm-up. At that point I stopped the watch to turn on the light. When I did, I turned the watch off. Beknowst to me, the workout resest when turned back on. Off I went for the first interval. When the watch didn't automatically "lap" after 1k, I knew I had a problem. Long, brain-teasing story later, I ended up clocking the entire workout manually, which, of course, does not yield the best results.

This was a tough workout. The first couple intervals went okay. The last couple, I was hanging on for dear life. I stayed on grass and kept the cool down really easy. I'll see how my legs feel tomorrow.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 5:43:08 AM 0.00 mi 00:13:10 1.50 mi 08:47 min/mi
2 5:59:20 AM 1.50 mi 00:04:26 0.65 mi 06:52 min/mi
3 6:04:18 AM 2.15 mi 00:04:17 0.64 mi 06:40 min/mi
4 6:10:30 AM 2.79 mi 00:03:05 0.26 mi 11:52 min/mi
5 6:13:35 AM 3.05 mi 00:04:14 0.63 mi 06:46 min/mi
6 6:17:49 AM 3.67 mi 00:03:02 0.26 mi 11:40 min/mi
7 6:20:51 AM 3.93 mi 00:04:19 0.63 mi 06:49 min/mi
8 6:25:10 AM 4.57 mi 00:03:07 0.26 mi 11:57 min/mi
9 6:28:18 AM 4.83 mi 00:04:20 0.62 mi 06:57 min/mi
10 6:32:38 AM 5.45 mi 00:03:04 0.23 mi 13:21 min/mi
11 6:35:43 AM 5.68 mi 00:09:59 1.00 mi 09:58 min/mi
12 6:49:34 AM 6.68 mi 00:05:06 0.55 mi 09:14 min/mi
13 6:55:22 AM 7.24 mi 00:00:02 0.00 mi 13:33 min/mi
14 6:55:25 AM 7.24 mi 00:00:01 0.00 mi 16:43 min/mi
15 6:55:26 AM 7.24 mi 00:00:02 0.00 mi 53:06 min/mi
16 6:55:28 AM 7.24 mi 00:00:00 0.00 mi 15:03 min/mi
17 6:55:29 AM 7.24 mi 00:00:00 0.00 mi ∞ min/mi
Totals: 01:02:05.0 7.24 mi 08:34 min/mi

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

Monday, August 4, 2014

8M Base Run

 

Summary

Name 8M Base Run
Location Houston, TX
Start Time 8/4/2014 4:58 AM (UTC-05:00) Category My Activities:Running
Distance 8.05 mi Time 01:08:31.0
Time Moving 01:08:31.0 Stopped 00:00:12.0
Average pace 08:30 min/mi Max. pace 07:24 min/mi
Weather Sunny; 75.6 °F
Notes OBJECTIVE
8M @ 810-901

Uneventful

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