30' MSD

 

Summary

Name	30' MSD
Location	Houston, TX
Start Time	6/1/2015 5:25 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.91 mi		Time	00:43:27.0
Time Moving	00:43:27.0		Stopped	00:00:40.0
Avg. pace	11:06 min/mi		Max. pace	05:57 min/mi
Avg. heart rate	127.7 bpm		Max. heart rate	152.8 bpm
Avg. cadence	70.5 rpm		Max. cadence	95.0 rpm
Weather	Sunny; 65.2 °F
Notes	OBJECTIVE 5-10' warm up 30' intervals @ 80% max HR w/recoveries back to 110 bpm 5-10' cool down First interval session since injury over 4 weeks ago. I was tentative which is probably okay at this point. The workout called for 80-90% of maximum heart rate. For this week (and probably next) I'm going to stay at the low end of workout targets. Hamstring was a bit tight and I noticed it a few times but the sensation was in the center of the muscle rather than the behind-the-knee problems of recent days. It's a good day. I completed a workout. I'm 5 weeks behind my training schedule but have a modified approach (skipping weeks) to catch up. I just need continue healing and stay injury-free.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:25:17 AM	0.00 mi	00:06:12.6	0.60 mi	10:17 min/mi	83.0 rpm	126.3 bpm (71%)
2	5:31:29 AM	0.60 mi	00:00:56.9	0.15 mi	06:10 min/mi	85.6 rpm	131.0 bpm (74%)
3	5:32:26 AM	0.76 mi	00:01:46.6	0.11 mi	16:14 min/mi	60.5 rpm	124.6 bpm (70%)
4	5:34:13 AM	0.87 mi	00:00:49.3	0.13 mi	06:26 min/mi	88.4 rpm	130.8 bpm (74%)
5	5:35:02 AM	0.99 mi	00:01:32.3	0.10 mi	15:56 min/mi	61.6 rpm	131.6 bpm (74%)
6	5:36:35 AM	1.09 mi	00:00:57.7	0.15 mi	06:31 min/mi	87.7 rpm	132.9 bpm (75%)
7	5:37:32 AM	1.24 mi	00:02:02.1	0.13 mi	16:05 min/mi	59.8 rpm	124.0 bpm (70%)
8	5:39:35 AM	1.36 mi	00:00:42.3	0.11 mi	06:16 min/mi	88.5 rpm	131.7 bpm (74%)
9	5:40:17 AM	1.48 mi	00:02:24.2	0.13 mi	17:49 min/mi	58.6 rpm	122.6 bpm (69%)
10	5:42:40 AM	1.61 mi	00:00:40.3	0.10 mi	06:25 min/mi	87.8 rpm	128.8 bpm (73%)
11	5:43:22 AM	1.72 mi	00:01:29.1	0.10 mi	15:02 min/mi	61.8 rpm	130.2 bpm (74%)
12	5:44:51 AM	1.82 mi	00:00:40.0	0.10 mi	06:26 min/mi	88.1 rpm	131.2 bpm (74%)
13	5:45:31 AM	1.92 mi	00:01:55.2	0.13 mi	15:20 min/mi	60.9 rpm	127.3 bpm (72%)
14	5:47:26 AM	2.04 mi	00:00:32.1	0.09 mi	06:11 min/mi	87.5 rpm	129.9 bpm (73%)
15	5:47:57 AM	2.13 mi	00:02:14.5	0.14 mi	15:51 min/mi	60.2 rpm	125.9 bpm (71%)
16	5:50:13 AM	2.27 mi	00:00:33.2	0.09 mi	06:23 min/mi	90.1 rpm	129.3 bpm (73%)
17	5:50:46 AM	2.36 mi	00:01:40.8	0.10 mi	16:09 min/mi	59.4 rpm	130.3 bpm (74%)
18	5:52:27 AM	2.46 mi	00:00:31.4	0.09 mi	06:01 min/mi	89.9 rpm	131.3 bpm (74%)
19	5:52:58 AM	2.55 mi	00:02:03.8	0.13 mi	15:57 min/mi	60.0 rpm	126.9 bpm (72%)
20	5:55:02 AM	2.68 mi	00:00:28.5	0.07 mi	06:56 min/mi	88.2 rpm	126.5 bpm (71%)
21	5:55:31 AM	2.75 mi	00:01:34.6	0.11 mi	14:44 min/mi	60.8 rpm	128.6 bpm (73%)
22	5:57:05 AM	2.86 mi	00:00:35.5	0.09 mi	06:16 min/mi	89.7 rpm	131.2 bpm (74%)
23	5:57:40 AM	2.95 mi	00:02:21.1	0.15 mi	16:07 min/mi	59.5 rpm	127.0 bpm (72%)
24	6:00:02 AM	3.10 mi	00:00:33.2	0.10 mi	05:39 min/mi	88.1 rpm	129.9 bpm (73%)
25	6:00:36 AM	3.19 mi	00:02:13.9	0.13 mi	17:29 min/mi	59.2 rpm	126.4 bpm (71%)
26	6:02:49 AM	3.32 mi	00:06:36.2	0.62 mi	10:42 min/mi	74.6 rpm	128.6 bpm (73%)
Totals:			00:43:27.0	3.91 mi	11:06 min/mi	70.5 rpm	127.7 bpm (72%)

Heart Rate

Min.	Max.	Avg.
106.1 bpm	152.8 bpm	127.7 bpm

Splits: Recorded laps

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