30' AB/30' LT

 

Summary

Location	Houston, TX
Start Time	6/9/2015 5:30 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.13 mi		Time	01:07:33.0
Time Moving	01:07:33.0		Stopped	00:00:04.0
Avg. pace	09:28 min/mi		Max. pace	06:59 min/mi
Avg. heart rate	137.1 bpm		Max. heart rate	150.3 bpm
Avg. cadence	82.4 rpm		Max. cadence	93.0 rpm
Weather	Sunny; 74.9 °F
Notes	OBJECTIVE 30' aerobic base / 30' lactate threshold aerobic base = 132 ± 5 bpm lactate threshold = AB + 10-15 bpm (using the low end [10 bpm] of all training ranges for now) This was a good run. Felt strong throughout. The first half at aerobic base was solid. The lactate threshold was new so I was eager to try it. The pace felt surprisingly easy. Since the hamstring is still in the recent past, I'm using the low end of all training ranges so I was targeted at 142 ±5 bpm. The recoveries seemed relatively quick (although I have nothing to compare to). A good run.

Heart Rate

Min.	Max.	Avg.
75.5 bpm	150.3 bpm	137.1 bpm

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:30:22 AM	0.00 mi	00:09:01.0	1.00 mi	09:01 min/mi	87.3 rpm	125.9 bpm (71%)
2	5:39:24 AM	1.00 mi	00:09:23.9	1.00 mi	09:23 min/mi	84.1 rpm	131.4 bpm (74%)
3	5:48:47 AM	2.00 mi	00:09:52.9	1.00 mi	09:52 min/mi	81.2 rpm	134.1 bpm (76%)
4	5:58:40 AM	3.00 mi	00:01:44.9	0.17 mi	10:05 min/mi	83.1 rpm	134.4 bpm (76%)
5	6:00:38 AM	3.17 mi	00:09:04.6	1.00 mi	09:04 min/mi	83.6 rpm	140.7 bpm (79%)
6	6:10:37 AM	4.17 mi	00:09:25.6	1.00 mi	09:25 min/mi	82.5 rpm	143.6 bpm (81%)
7	6:20:02 AM	5.17 mi	00:09:44.6	1.00 mi	09:44 min/mi	79.8 rpm	142.5 bpm (80%)
8	6:29:47 AM	6.17 mi	00:09:21.1	0.97 mi	09:39 min/mi	78.5 rpm	141.4 bpm (80%)
Totals:			01:07:33.0	7.13 mi	09:28 min/mi	82.4 rpm	137.1 bpm (77%)

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:30:22 AM	0.00 mi	00:09:01.0	1.00 mi	09:01 min/mi	87.3 rpm	125.9 bpm (71%)
2	5:39:24 AM	1.00 mi	00:09:23.9	1.00 mi	09:23 min/mi	84.1 rpm	131.4 bpm (74%)
3	5:48:47 AM	2.00 mi	00:09:52.9	1.00 mi	09:52 min/mi	81.2 rpm	134.1 bpm (76%)
4	5:58:40 AM	3.00 mi	00:01:44.9	0.17 mi	10:05 min/mi	83.1 rpm	134.4 bpm (76%)
5	6:00:38 AM	3.17 mi	00:09:04.6	1.00 mi	09:04 min/mi	83.6 rpm	140.7 bpm (79%)
6	6:10:37 AM	4.17 mi	00:09:25.6	1.00 mi	09:25 min/mi	82.5 rpm	143.6 bpm (81%)
7	6:20:02 AM	5.17 mi	00:09:44.6	1.00 mi	09:44 min/mi	79.8 rpm	142.5 bpm (80%)
8	6:29:47 AM	6.17 mi	00:09:21.1	0.97 mi	09:39 min/mi	78.5 rpm	141.4 bpm (80%)
Totals:			01:07:33.0	7.13 mi	09:28 min/mi	82.4 rpm	137.1 bpm (77%)

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