16M Alternator

 

Summary

Name	16M Alternator
Location	Houston, TX
Start Time	11/22/2014 6:05 AM (UTC-06:00)		Category	My Activities:Running
Distance	16.00 mi		Time	02:09:25.0
Time Moving	02:09:25.0		Stopped	00:00:33.0
Average pace	08:05 min/mi		Max. pace	06:13 min/mi
Average cadence	92 rpm		Max. cadence	97 rpm
Weather	Partly cloudy; 62.8 °F
Notes	OBJECTIVE 16M alternating miles between between 8:30 & 7:30 Started out with the group and held to the plan until about 10.5 miles in then ran with Augie from the Shell Station around the Park to 610 and back. Lost the past week to work (year-end close activities) and thought I was getting sick at the beginning of the week. Thankfully that didn't come to fruition but I'm seriously worried it could be a precursor to what I dealt with last year. It all started around this time .... Hmmmmm ..... Hopefully not!

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence
1	6:05:08 AM	0.00 mi	00:08:57	1.00 mi	08:57 min/mi	90 rpm
2	6:14:05 AM	1.00 mi	00:07:25	1.00 mi	07:25 min/mi	92 rpm
3	6:21:51 AM	2.00 mi	00:08:35	1.00 mi	08:35 min/mi	89 rpm
4	6:33:36 AM	3.00 mi	00:07:34	1.00 mi	07:34 min/mi	93 rpm
5	6:41:09 AM	4.00 mi	00:08:38	1.00 mi	08:38 min/mi	90 rpm
6	6:56:20 AM	5.00 mi	00:07:30	1.00 mi	07:30 min/mi	93 rpm
7	7:06:18 AM	6.00 mi	00:08:16	1.00 mi	08:16 min/mi	91 rpm
8	7:17:10 AM	7.00 mi	00:07:18	1.00 mi	07:18 min/mi	95 rpm
9	7:26:50 AM	8.00 mi	00:07:57	1.00 mi	07:57 min/mi	93 rpm
10	7:34:57 AM	9.00 mi	00:07:41	1.00 mi	07:41 min/mi	94 rpm
11	7:42:39 AM	10.00 mi	00:08:15	1.00 mi	08:15 min/mi	92 rpm
12	7:58:55 AM	11.00 mi	00:08:10	1.00 mi	08:10 min/mi	94 rpm
13	8:07:33 AM	12.00 mi	00:08:10	1.00 mi	08:10 min/mi	93 rpm
14	8:15:44 AM	13.00 mi	00:08:31	1.00 mi	08:31 min/mi	92 rpm
15	8:24:31 AM	14.00 mi	00:08:14	1.00 mi	08:14 min/mi	92 rpm
16	8:34:54 AM	15.00 mi	00:08:16	1.00 mi	08:16 min/mi	94 rpm
17	8:43:11 AM	16.00 mi	00:00:23	0.05 mi	08:45 min/mi	93 rpm
Totals:			02:09:25.0	16.00 mi	08:05 min/mi	92 rpm

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

4M EZ

 

Summary

Name	4M EZ
Location	Houston, TX
Start Time	11/17/2014 5:25 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.42 mi		Time	00:41:33.0
Time Moving	00:41:33.0		Stopped	00:00:03.0
Average pace	09:23 min/mi		Max. pace	08:05 min/mi
Average cadence	89 rpm		Max. cadence	92 rpm
Weather	Cloudy; 37.5 °F
Notes	OBJECTIVE 4M Recovery It must be Monday! From my bed, I could hear the wind. Combined with the cold temperature (by Houston standards), the only reasonable thing to do was overdress for this run. Once dressed and out the door, my heart rate monitor decided to stop working. So, while messing around with the strap (through layers of clothing) and the watch, I ended up losing the first 1/4 mile of this run AND still didn't get the monitor working. Decided to just go by pace and kept reminding myself throughout the run to keep it really easy. Felt a little residual soreness from yesterday but, all in all, felt pretty good.

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

20M w/4:1(7:40) [solo]

 

Summary

Name	20M 4:1 (7:40) [solo]
Location	Houston, TX
Start Time	11/16/2014 7:42 AM (UTC-06:00)		Category	My Activities:Running
Distance	20.20 mi		Time	02:49:27.0
Time Moving	02:49:27.0		Stopped	00:00:30.0
Average pace	08:23 min/mi		Max. pace	06:57 min/mi
Weather	Chance of rain; 53.4 °F
Notes	OBJECTIVE 20M w/5 x 4M EZ & 1M @ 7:40 Real happy with this run. I missed the group yesterday so had to go solo (which I historically haven't been very good at over my longest training runs). On top of that it was raining ... lightly but nonetheless raining. Used the fact I was running in the daylight to find some new trails along the Raveneaux golf course.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	7:42:24 AM	0.00 mi	00:34:57	4.00 mi	08:44 min/mi
2	8:20:49 AM	4.00 mi	00:07:37	1.00 mi	07:37 min/mi
3	8:29:37 AM	5.00 mi	00:34:02	4.00 mi	08:30 min/mi
4	9:15:51 AM	9.00 mi	00:07:35	1.00 mi	07:35 min/mi
5	9:23:27 AM	10.00 mi	00:34:32	4.00 mi	08:38 min/mi
6	10:10:36 AM	14.00 mi	00:07:29	1.00 mi	07:29 min/mi
7	10:18:14 AM	15.00 mi	00:34:16	4.00 mi	08:34 min/mi
8	10:59:03 AM	19.00 mi	00:07:24	1.00 mi	07:24 min/mi
9	11:06:57 AM	20.00 mi	00:01:31	0.20 mi	07:28 min/mi
Totals:			02:49:27.0	20.20 mi	08:23 min/mi

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