Saturday, November 15, 2014

8M w/10x20"@6:33

 

Summary

Name 8M w/10x20"@6:33
Location Houston, TX
Start Time 11/15/2014 5:11 AM (UTC-06:00) Category My Activities:Running
Distance 8.03 mi Time 01:05:20.0
Time Moving 01:05:20.0 Stopped 00:00:02.0
Average pace 08:08 min/mi Max. pace 06:14 min/mi
Weather Partly cloudy; 43.8 °F
Notes OBJECTIVE
8M w/10x20" @ 6:33 & 40" active recoveries

I took yesterday off. My left hamstring and left heel needed a break as they seemed to be getting progressively beaten down. Hopefully the day off gave them the rest they needed.

Ran this one with the 20 second bursts being much faster than necessary. Felt good to blow it out though.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 5:11:38 AM 0.00 mi 00:30:29 3.56 mi 08:33 min/mi
2 5:42:32 AM 3.56 mi 00:00:20 0.05 mi 06:04 min/mi
3 5:42:52 AM 3.61 mi 00:00:40 0.08 mi 08:40 min/mi
4 5:43:32 AM 3.69 mi 00:00:20 0.05 mi 06:04 min/mi
5 5:43:53 AM 3.75 mi 00:00:40 0.08 mi 08:14 min/mi
6 5:44:33 AM 3.83 mi 00:00:20 0.06 mi 06:01 min/mi
7 5:44:52 AM 3.88 mi 00:00:40 0.08 mi 07:57 min/mi
8 5:45:32 AM 3.97 mi 00:00:20 0.06 mi 06:01 min/mi
9 5:45:53 AM 4.02 mi 00:00:40 0.08 mi 08:39 min/mi
10 5:46:33 AM 4.10 mi 00:00:20 0.05 mi 06:10 min/mi
11 5:46:52 AM 4.15 mi 00:00:40 0.08 mi 08:19 min/mi
12 5:47:32 AM 4.23 mi 00:00:20 0.06 mi 05:58 min/mi
13 5:47:53 AM 4.29 mi 00:00:40 0.08 mi 08:40 min/mi
14 5:48:33 AM 4.37 mi 00:00:20 0.05 mi 06:05 min/mi
15 5:48:52 AM 4.42 mi 00:00:40 0.08 mi 08:16 min/mi
16 5:49:32 AM 4.50 mi 00:00:20 0.05 mi 06:08 min/mi
17 5:49:53 AM 4.55 mi 00:00:40 0.08 mi 08:08 min/mi
18 5:50:33 AM 4.64 mi 00:00:20 0.06 mi 06:02 min/mi
19 5:50:52 AM 4.69 mi 00:00:40 0.08 mi 08:01 min/mi
20 5:51:32 AM 4.77 mi 00:00:20 0.06 mi 05:33 min/mi
21 5:51:53 AM 4.83 mi 00:00:40 0.08 mi 07:51 min/mi
22 5:52:33 AM 4.92 mi 00:24:56 3.13 mi 07:58 min/mi
Totals: 01:05:20.0 8.03 mi 08:08 min/mi

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

Thursday, November 13, 2014

4M LHR

 

Summary

Name 4M LHR
Location Houston, TX
Start Time 11/13/2014 6:10 AM (UTC-06:00) Category My Activities:Running
Distance 4.80 mi Time 00:50:45.0
Time Moving 00:50:45.0 Stopped 00:00:54.0
Average pace 10:33 min/mi Max. pace 07:40 min/mi
Average heart rate 132 bpm Max. heart rate 180 bpm
Weather 36.6 °F
Notes OBJECTIVE
4M LHR < 133 bpm

Something was wrong with my heart rate monitor this morning. It was jumping up to 170 bpm then down to 110 while I was walking. Not sure if it was the cooler temperatures, the layers I was wearing, bad contacts on the band (dry skin) or something else. I took it easy even though I knew the HRM readings couldn't be right. My left leg from glute to heel was tender today. Figured the easy walk/run was probably the right thing to do.

Heart Rate

Min. Max. Avg.
81.0 bpm 179.6 bpm 132.3 bpm

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

Wednesday, November 12, 2014

12M w/6x1M@7:36

 

Summary

Name 12M w/6x1M@7:36
Location Houston, TX
Start Time 11/12/2014 5:14 AM (UTC-06:00) Category My Activities:Running
Distance 12.01 mi Time 01:34:47.0
Time Moving 01:34:47.0 Stopped 00:00:02.0
Average pace 07:53 min/mi Max. pace 06:17 min/mi
Weather Partly cloudy; 43.6 °F
Notes OBJECTIVE
12M w/6x1M @7:36 & 1 min. active recoveries

Except for a "niggling" left hamstring, this was almost a perfect workout! I felt good in the cool morning temperatures even with a northeasterly wind over the duration of the run. My mile repeats reflect a bit of overexuburance:

7:28
7:20
7:15
7:15
7:14
6:58

Obviously not very disciplined or consistent but ... obviously feeling pretty darn good.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 5:14:36 AM 0.00 mi 00:34:46 4.04 mi 08:36 min/mi
2 5:49:46 AM 4.04 mi 00:07:27 1.00 mi 07:27 min/mi
3 5:57:14 AM 5.04 mi 00:01:00 0.10 mi 09:38 min/mi
4 5:58:14 AM 5.14 mi 00:07:19 1.00 mi 07:19 min/mi
5 6:05:34 AM 6.14 mi 00:01:00 0.10 mi 09:36 min/mi
6 6:06:34 AM 6.24 mi 00:07:14 1.00 mi 07:14 min/mi
7 6:13:47 AM 7.24 mi 00:01:00 0.10 mi 10:10 min/mi
8 6:14:47 AM 7.34 mi 00:07:14 1.00 mi 07:14 min/mi
9 6:22:02 AM 8.34 mi 00:01:00 0.10 mi 10:05 min/mi
10 6:23:02 AM 8.44 mi 00:07:14 1.00 mi 07:14 min/mi
11 6:30:16 AM 9.44 mi 00:01:00 0.10 mi 10:21 min/mi
12 6:31:17 AM 9.54 mi 00:06:57 1.00 mi 06:58 min/mi
13 6:38:14 AM 10.54 mi 00:01:00 0.11 mi 09:03 min/mi
14 6:39:14 AM 10.65 mi 00:10:35 1.39 mi 07:37 min/mi
Totals: 01:34:47.0 12.01 mi 07:53 min/mi

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

Tuesday, November 11, 2014

8M w/8x30"@6:55

 

Summary

Name 8M w/8x30" @6:55
Location Houston, TX
Start Time 11/11/2014 5:33 AM (UTC-06:00) Category My Activities:Running
Distance 8.01 mi Time 01:07:10.0
Time Moving 01:07:10.0 Stopped 00:00:02.0
Average pace 08:22 min/mi Max. pace 06:26 min/mi
Weather Partly cloudy; 64.9 °F
Notes OBJECTIVE
8M w/8x30" @6:55

For some reason I was expecting it to be cooler weather this morning. It wasn't. Had a good run once I got loosened up. Seemed to take longer than usual for some reason.

Thirty second bursts mid-run were faster than they needed to be but I only felt like I was overexerting a couple times.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 5:33:12 AM 0.00 mi 00:31:04 3.57 mi 08:42 min/mi
2 6:04:35 AM 3.57 mi 00:00:30 0.08 mi 06:32 min/mi
3 6:05:06 AM 3.65 mi 00:01:30 0.17 mi 08:46 min/mi
4 6:06:36 AM 3.82 mi 00:00:30 0.07 mi 06:44 min/mi
5 6:07:06 AM 3.89 mi 00:01:30 0.17 mi 08:34 min/mi
6 6:08:36 AM 4.07 mi 00:00:30 0.07 mi 06:50 min/mi
7 6:09:06 AM 4.14 mi 00:01:30 0.18 mi 08:33 min/mi
8 6:10:36 AM 4.32 mi 00:00:30 0.08 mi 06:35 min/mi
9 6:11:06 AM 4.39 mi 00:01:30 0.17 mi 08:36 min/mi
10 6:12:36 AM 4.57 mi 00:00:30 0.08 mi 06:18 min/mi
11 6:13:06 AM 4.64 mi 00:01:30 0.18 mi 08:22 min/mi
12 6:14:36 AM 4.82 mi 00:00:30 0.08 mi 06:14 min/mi
13 6:15:06 AM 4.90 mi 00:01:30 0.17 mi 08:55 min/mi
14 6:16:36 AM 5.07 mi 00:00:30 0.08 mi 06:24 min/mi
15 6:17:06 AM 5.15 mi 00:01:30 0.16 mi 09:14 min/mi
16 6:18:36 AM 5.31 mi 00:00:30 0.08 mi 06:14 min/mi
17 6:19:06 AM 5.39 mi 00:01:30 0.17 mi 08:44 min/mi
18 6:20:36 AM 5.56 mi 00:20:10 2.47 mi 08:10 min/mi
Totals: 01:07:10.0 8.01 mi 08:22 min/mi

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

Monday, November 10, 2014

4M LHR

 

Summary

Name 4M LHR
Location Houston, TX
Start Time 11/10/2014 5:21 AM (UTC-06:00) Category My Activities:Running
Distance 4.66 mi Time 00:46:37.0
Time Moving 00:46:37.0 Stopped 00:00:00.0
Average pace 10:00 min/mi Max. pace 06:50 min/mi
Average heart rate 129 bpm Max. heart rate 172 bpm
Average cadence 80 rpm Max. cadence 92 rpm
Weather Sunny; 48.0 °F
Notes OBJECTIVE
4M w/HR<133 bpm

Heart rate monitored recovery run. Kept it easy. Felt fine. Tried about 30 minutes of YogaX yesterday. That's surprisingly tough and I'm surprisingly inflexible! Felt a bit of it throughout my body during this run.

Cadence

Min. Max. Avg.
57.3 rpm 91.8 rpm 80.4 rpm

Heart Rate

Min. Max. Avg.
99.2 bpm 171.6 bpm 129.1 bpm

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