Saturday, November 8, 2014

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.

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

Friday, November 7, 2014

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)

Thursday, November 6, 2014

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

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

Wednesday, November 5, 2014

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

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

Tuesday, November 4, 2014

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)

Monday, November 3, 2014

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)