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)

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)

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)

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)

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)