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.

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(see http://www.sporttracks-plugins.com)

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)

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

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(see http://www.sporttracks-plugins.com)

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

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(see http://www.sporttracks-plugins.com)

8M EZ w/6x30"@6:55 w/90" jog

 

Summary

Name	8M EZ w/6x30"@6:55
Location	Houston, TX
Start Time	11/4/2014 5:21 AM (UTC-06:00)		Category	My Activities:Running
Distance	8.22 mi		Time	01:11:34.0
Time Moving	01:11:34.0		Stopped	00:00:09.0
Average pace	08:42 min/mi		Max. pace	06:26 min/mi
Average heart rate	149 bpm		Max. heart rate	177 bpm
Average cadence	88 rpm		Max. cadence	93 rpm
Weather	Sunny; 65.7 °F
Notes	OBJECTIVE 8M EZ w/6x30" @ 6:55 w/90" active recoveries Another nice morning. Good run. Felt fine throughout. The 30 second intervals went by so fast I was still running hard during recoveries (oops!). The fast pace came easy too.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate	Heart beats per mi
1	5:21:39 AM	0.00 mi	00:32:05	3.58 mi	08:57 min/mi	87 rpm	145 bpm (82%)	1301 bpmi
2	5:54:51 AM	3.58 mi	00:00:30	0.07 mi	06:48 min/mi	92 rpm	155 bpm (88%)	1055 bpmi
3	5:55:22 AM	3.66 mi	00:01:31	0.20 mi	07:47 min/mi	85 rpm	159 bpm (90%)	1243 bpmi
4	5:56:53 AM	3.85 mi	00:00:30	0.07 mi	07:22 min/mi	90 rpm	157 bpm (89%)	1160 bpmi
5	5:57:24 AM	3.92 mi	00:01:30	0.16 mi	09:28 min/mi	86 rpm	149 bpm (84%)	1416 bpmi
6	5:58:55 AM	4.08 mi	00:00:30	0.08 mi	06:28 min/mi	92 rpm	155 bpm (88%)	1005 bpmi
7	5:59:25 AM	4.16 mi	00:01:30	0.17 mi	08:45 min/mi	86 rpm	154 bpm (87%)	1351 bpmi
8	6:00:55 AM	4.33 mi	00:00:30	0.07 mi	07:12 min/mi	90 rpm	156 bpm (88%)	1127 bpmi
9	6:01:26 AM	4.40 mi	00:01:30	0.17 mi	08:46 min/mi	87 rpm	152 bpm (86%)	1333 bpmi
10	6:02:56 AM	4.57 mi	00:00:30	0.07 mi	06:46 min/mi	92 rpm	159 bpm (90%)	1077 bpmi
11	6:03:27 AM	4.65 mi	00:01:30	0.18 mi	08:23 min/mi	86 rpm	154 bpm (87%)	1295 bpmi
12	6:04:57 AM	4.83 mi	00:00:30	0.07 mi	07:22 min/mi	88 rpm	157 bpm (88%)	1154 bpmi
13	6:05:27 AM	4.89 mi	00:01:30	0.16 mi	09:22 min/mi	86 rpm	152 bpm (86%)	1427 bpmi
14	6:06:58 AM	5.06 mi	00:27:21	3.16 mi	08:38 min/mi	89 rpm	150 bpm (85%)	1296 bpmi
Totals:			01:11:34.0	8.22 mi	08:42 min/mi	88 rpm	149 bpm (84%)	1293 bpmi

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

4M LHR

Summary

Name	4M LHR
Location	Houston, TX
Start Time	11/3/2014 5:11 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.65 mi		Time	00:46:46.0
Time Moving	00:46:46.0		Stopped	00:00:01.0
Average pace	10:03 min/mi		Max. pace	08:01 min/mi
Average heart rate	127 bpm		Max. heart rate	140 bpm
Average cadence	79 rpm		Max. cadence	92 rpm
Weather	Sunny; 55.1 °F
Notes	OBJECTIVE 4M @ LHR <133 bpm Cool temps felt good. Humidity amplified the cool morning air. Left hamstring felt a bit tweaked at the outset but wasn't in issue once moving. Inspired by watching the NYC marathon yesterday. Amazed by the elite runners' performances under difficult conditions. The winds were gusting between 20-25 mph and were in the runners' faces over 20 miles of the course.

Cadence

Min.	Max.	Avg.
57.1 rpm	91.8 rpm	79.4 rpm

Heart Rate

Min.	Max.	Avg.
79.6 bpm	139.9 bpm	127.3 bpm

Pace

Min.	Max.	Avg.
14.7 min/mi	8.0 min/mi	10.1 min/mi

 

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