30' AB/45' MSD

 

Summary

Name	30' AB/45' LT
Location	Houston, TX
Start Time	7/15/2015 5:37 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.96 mi		Time	01:15:16.0
Time Moving	01:15:16.0		Stopped	00:00:20.0
Avg. pace	10:48 min/mi		Max. pace	06:08 min/mi
Avg. heart rate	132.5 bpm		Max. heart rate	161.6 bpm
Avg. cadence	71.4 rpm		Max. cadence	101.3 rpm
Weather	Sunny; 77.3 °F
Notes	OBJECTIVE 30' @ 132 bpm (122 - 132) 45' MDS intervals ~20 sec. or 146 bpm w/recoveries to 120 bpm This was another good workout. Felt like I accomplished something. Shortened my intervals to 20 seconds (as prescribed by Diaz) rather than just running until I hit the max heart rate for the interval. Not sure how I did keeping my stride rate less at 180 or less. I suspect I was consistently over. Also, adjusted recoveries to 120 bpm from 110 bpm. I feel like I'm dialing things in better with the targets I'm evolving to this week.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:37:52 AM	0.00 mi	00:09:18.9	1.00 mi	09:19 min/mi	81.8 rpm	123.4 bpm (70%)
2	5:47:10 AM	1.00 mi	00:09:47.3	1.00 mi	09:47 min/mi	79.9 rpm	130.3 bpm (74%)
3	5:56:58 AM	2.00 mi	00:10:17.0	1.00 mi	10:17 min/mi	77.2 rpm	132.0 bpm (75%)
4	6:07:15 AM	3.00 mi	00:01:14.0	0.12 mi	10:29 min/mi	81.5 rpm	132.1 bpm (75%)
5	6:08:28 AM	3.12 mi	00:01:03.7	0.07 mi	15:33 min/mi	58.5 rpm	125.4 bpm (71%)
6	6:09:32 AM	3.19 mi	00:00:18.7	0.05 mi	06:09 min/mi	87.1 rpm	126.2 bpm (71%)
7	6:09:50 AM	3.24 mi	00:01:45.2	0.13 mi	13:33 min/mi	63.8 rpm	132.7 bpm (75%)
8	6:11:36 AM	3.37 mi	00:00:19.4	0.06 mi	05:21 min/mi	88.5 rpm	122.5 bpm (69%)
9	6:11:55 AM	3.43 mi	00:01:20.0	0.09 mi	14:24 min/mi	61.8 rpm	136.5 bpm (77%)
10	6:13:15 AM	3.52 mi	00:00:20.7	0.06 mi	05:19 min/mi	90.3 rpm	129.9 bpm (73%)
11	6:13:36 AM	3.58 mi	00:01:43.1	0.12 mi	14:21 min/mi	62.7 rpm	134.5 bpm (76%)
12	6:15:19 AM	3.70 mi	00:00:19.7	0.06 mi	05:19 min/mi	88.2 rpm	125.2 bpm (71%)
13	6:15:39 AM	3.77 mi	00:02:04.4	0.14 mi	14:32 min/mi	62.1 rpm	133.9 bpm (76%)
14	6:17:43 AM	3.91 mi	00:00:19.6	0.06 mi	05:36 min/mi	87.8 rpm	131.5 bpm (74%)
15	6:18:03 AM	3.97 mi	00:01:40.8	0.12 mi	14:03 min/mi	63.2 rpm	138.3 bpm (78%)
16	6:19:44 AM	4.09 mi	00:00:20.0	0.06 mi	05:20 min/mi	87.6 rpm	129.3 bpm (73%)
17	6:20:04 AM	4.15 mi	00:02:22.5	0.15 mi	15:58 min/mi	60.1 rpm	132.8 bpm (75%)
18	6:22:27 AM	4.30 mi	00:00:19.7	0.07 mi	04:52 min/mi	91.3 rpm	127.8 bpm (72%)
19	6:22:46 AM	4.37 mi	00:01:58.3	0.14 mi	14:11 min/mi	63.2 rpm	136.7 bpm (77%)
20	6:24:45 AM	4.51 mi	00:00:20.2	0.07 mi	04:54 min/mi	89.0 rpm	130.4 bpm (74%)
21	6:25:05 AM	4.57 mi	00:01:38.6	0.11 mi	14:51 min/mi	63.7 rpm	139.4 bpm (79%)
22	6:26:43 AM	4.68 mi	00:00:20.0	0.06 mi	05:12 min/mi	86.8 rpm	130.1 bpm (74%)
23	6:27:04 AM	4.75 mi	00:01:33.5	0.11 mi	14:10 min/mi	61.7 rpm	137.9 bpm (78%)
24	6:28:37 AM	4.86 mi	00:00:19.8	0.06 mi	05:09 min/mi	91.8 rpm	130.2 bpm (74%)
25	6:28:57 AM	4.92 mi	00:01:51.3	0.12 mi	15:22 min/mi	61.9 rpm	139.1 bpm (79%)
26	6:30:48 AM	5.04 mi	00:00:19.5	0.06 mi	05:09 min/mi	91.7 rpm	130.9 bpm (74%)
27	6:31:08 AM	5.11 mi	00:02:18.2	0.15 mi	15:01 min/mi	61.2 rpm	135.4 bpm (76%)
28	6:33:26 AM	5.26 mi	00:00:19.5	0.07 mi	04:59 min/mi	91.6 rpm	133.0 bpm (75%)
29	6:33:46 AM	5.33 mi	00:01:48.9	0.12 mi	14:36 min/mi	62.6 rpm	138.8 bpm (78%)
30	6:35:34 AM	5.45 mi	00:00:20.4	0.07 mi	05:02 min/mi	89.3 rpm	128.2 bpm (72%)
31	6:35:55 AM	5.52 mi	00:01:56.1	0.13 mi	14:26 min/mi	61.5 rpm	135.7 bpm (77%)
32	6:37:51 AM	5.65 mi	00:00:19.6	0.06 mi	05:21 min/mi	92.3 rpm	128.3 bpm (72%)
33	6:38:11 AM	5.71 mi	00:01:47.7	0.11 mi	15:42 min/mi	60.2 rpm	140.5 bpm (79%)
34	6:39:58 AM	5.83 mi	00:00:20.3	0.07 mi	05:03 min/mi	91.3 rpm	125.0 bpm (71%)
35	6:40:19 AM	5.89 mi	00:02:36.6	0.17 mi	15:03 min/mi	60.2 rpm	133.1 bpm (75%)
36	6:42:55 AM	6.07 mi	00:00:21.0	0.07 mi	04:45 min/mi	91.4 rpm	130.8 bpm (74%)
37	6:43:17 AM	6.14 mi	00:02:34.9	0.16 mi	15:48 min/mi	60.6 rpm	134.4 bpm (76%)
38	6:45:52 AM	6.31 mi	00:00:20.8	0.07 mi	05:00 min/mi	88.3 rpm	129.4 bpm (73%)
39	6:46:13 AM	6.38 mi	00:01:31.0	0.10 mi	15:57 min/mi	62.0 rpm	136.9 bpm (77%)
40	6:47:44 AM	6.47 mi	00:00:19.1	0.06 mi	05:04 min/mi	90.3 rpm	127.7 bpm (72%)
41	6:48:03 AM	6.53 mi	00:01:35.2	0.10 mi	15:26 min/mi	61.1 rpm	136.3 bpm (77%)
42	6:49:38 AM	6.64 mi	00:00:19.5	0.07 mi	04:55 min/mi	90.8 rpm	130.5 bpm (74%)
43	6:49:57 AM	6.70 mi	00:02:19.7	0.16 mi	14:53 min/mi	59.5 rpm	135.3 bpm (76%)
44	6:52:17 AM	6.86 mi	00:00:19.1	0.07 mi	04:38 min/mi	89.2 rpm	127.7 bpm (72%)
45	6:52:36 AM	6.93 mi	00:00:52.0	0.06 mi	14:02 min/mi	66.7 rpm	153.0 bpm (86%)
Totals:			01:15:16.0	6.96 mi	10:48 min/mi	71.4 rpm	132.5 bpm (75%)

Heart Rate

Min.	Max.	Avg.
72.3bpm	161.6bpm	132.5bpm

Splits: Recorded laps

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