45' MSD

 

Summary

Name	45' MSD
Location	Houston, TX
Start Time	7/20/2015 5:39 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.21 mi		Time	00:56:48.0
Time Moving	00:56:48.0		Stopped	00:00:51.0
Avg. pace	10:54 min/mi		Max. pace	05:40 min/mi
Avg. heart rate	133.5 bpm		Max. heart rate	162.0 bpm
Weather	Sunny; 78.2 °F
Notes	OBJECTIVE 5-10' WU 45' intervals to 20" or 146 bpm w/recoveries back to 120bpm 5-10' CD These intervals went okay. Seemed like I was competing with cars and obstacles many times when it was time to go hard. Focused on form especially arm swing. Tried to stay smooth throughout each interval and avoid breakdown in the late stages. Recovery ratio for this workout should be around 4:1. My rough math on this one is that it was 5:1. Suggesting I'm either going too hard, not recovering fast enough, or a combination of both.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:39:50 AM	0.00 mi	00:05:06.6	0.58 mi	08:45 min/mi	121.5 bpm (69%)
2	5:45:33 AM	0.58 mi	00:00:21.7	0.07 mi	05:15 min/mi	125.9 bpm (71%)
3	5:45:55 AM	0.65 mi	00:01:19.8	0.12 mi	11:12 min/mi	135.4 bpm (76%)
4	5:47:15 AM	0.77 mi	00:00:20.1	0.07 mi	05:02 min/mi	126.0 bpm (71%)
5	5:47:35 AM	0.84 mi	00:01:02.6	0.07 mi	14:44 min/mi	135.7 bpm (77%)
6	5:48:37 AM	0.91 mi	00:00:21.4	0.07 mi	05:10 min/mi	128.5 bpm (73%)
7	5:48:59 AM	0.98 mi	00:01:20.3	0.09 mi	14:52 min/mi	137.3 bpm (78%)
8	5:50:19 AM	1.07 mi	00:00:21.0	0.07 mi	05:08 min/mi	131.0 bpm (74%)
9	5:50:40 AM	1.14 mi	00:01:31.1	0.10 mi	14:45 min/mi	132.7 bpm (75%)
10	5:52:16 AM	1.24 mi	00:00:20.7	0.06 mi	05:35 min/mi	132.5 bpm (75%)
11	5:52:36 AM	1.30 mi	00:01:04.6	0.08 mi	14:15 min/mi	136.5 bpm (77%)
12	5:53:41 AM	1.38 mi	00:00:24.1	0.07 mi	05:56 min/mi	128.0 bpm (72%)
13	5:54:05 AM	1.45 mi	00:01:12.5	0.08 mi	14:25 min/mi	135.5 bpm (77%)
14	5:55:18 AM	1.53 mi	00:00:20.0	0.06 mi	05:10 min/mi	132.8 bpm (75%)
15	5:55:38 AM	1.59 mi	00:01:40.7	0.11 mi	15:10 min/mi	135.1 bpm (76%)
16	5:57:18 AM	1.70 mi	00:00:21.7	0.07 mi	05:32 min/mi	130.5 bpm (74%)
17	5:57:40 AM	1.77 mi	00:01:18.4	0.09 mi	14:57 min/mi	136.9 bpm (77%)
18	5:58:59 AM	1.86 mi	00:00:22.5	0.07 mi	05:15 min/mi	134.4 bpm (76%)
19	5:59:21 AM	1.93 mi	00:01:44.5	0.12 mi	14:52 min/mi	133.2 bpm (75%)
20	6:01:06 AM	2.05 mi	00:00:22.8	0.07 mi	05:37 min/mi	135.8 bpm (77%)
21	6:01:29 AM	2.11 mi	00:01:18.0	0.09 mi	14:22 min/mi	138.4 bpm (78%)
22	6:02:47 AM	2.21 mi	00:00:19.8	0.06 mi	05:10 min/mi	133.1 bpm (75%)
23	6:03:06 AM	2.27 mi	00:01:58.4	0.13 mi	14:54 min/mi	133.3 bpm (75%)
24	6:05:05 AM	2.40 mi	00:00:21.3	0.07 mi	05:11 min/mi	134.7 bpm (76%)
25	6:05:26 AM	2.47 mi	00:02:17.2	0.15 mi	15:03 min/mi	131.1 bpm (74%)
26	6:07:47 AM	2.62 mi	00:00:19.9	0.06 mi	05:25 min/mi	131.5 bpm (74%)
27	6:08:07 AM	2.68 mi	00:01:17.2	0.09 mi	14:21 min/mi	137.9 bpm (78%)
28	6:09:25 AM	2.77 mi	00:00:23.8	0.07 mi	05:38 min/mi	137.5 bpm (78%)
29	6:09:48 AM	2.84 mi	00:01:23.7	0.10 mi	13:36 min/mi	132.9 bpm (75%)
30	6:11:22 AM	2.95 mi	00:00:29.4	0.07 mi	06:58 min/mi	144.7 bpm (82%)
31	6:11:52 AM	3.02 mi	00:01:50.3	0.13 mi	13:55 min/mi	133.2 bpm (75%)
32	6:13:42 AM	3.15 mi	00:00:32.0	0.07 mi	08:05 min/mi	146.9 bpm (83%)
33	6:14:14 AM	3.22 mi	00:01:16.8	0.10 mi	13:12 min/mi	134.4 bpm (76%)
34	6:15:31 AM	3.31 mi	00:00:27.6	0.07 mi	06:50 min/mi	146.7 bpm (83%)
35	6:15:59 AM	3.38 mi	00:01:36.4	0.12 mi	13:29 min/mi	136.8 bpm (77%)
36	6:17:35 AM	3.50 mi	00:00:33.5	0.07 mi	07:45 min/mi	147.0 bpm (83%)
37	6:18:09 AM	3.57 mi	00:02:24.4	0.17 mi	14:23 min/mi	128.9 bpm (73%)
38	6:20:40 AM	3.74 mi	00:00:31.3	0.06 mi	08:04 min/mi	146.9 bpm (83%)
39	6:21:11 AM	3.80 mi	00:01:24.4	0.11 mi	12:25 min/mi	132.3 bpm (75%)
40	6:22:36 AM	3.92 mi	00:00:34.5	0.07 mi	08:33 min/mi	151.5 bpm (86%)
41	6:23:10 AM	3.98 mi	00:01:36.2	0.12 mi	13:42 min/mi	131.9 bpm (75%)
42	6:24:47 AM	4.10 mi	00:00:32.2	0.07 mi	07:48 min/mi	151.1 bpm (85%)
43	6:25:19 AM	4.17 mi	00:01:21.4	0.11 mi	12:48 min/mi	135.0 bpm (76%)
44	6:26:40 AM	4.28 mi	00:00:35.0	0.07 mi	07:57 min/mi	152.3 bpm (86%)
45	6:27:15 AM	4.35 mi	00:01:55.1	0.14 mi	13:45 min/mi	131.9 bpm (75%)
46	6:29:19 AM	4.49 mi	00:00:36.3	0.07 mi	08:44 min/mi	155.9 bpm (88%)
47	6:29:55 AM	4.56 mi	00:02:08.0	0.15 mi	14:34 min/mi	130.4 bpm (74%)
48	6:32:09 AM	4.70 mi	00:05:44.5	0.51 mi	11:21 min/mi	130.7 bpm (74%)
Totals:			00:56:48.0	5.21 mi	10:54 min/mi	133.5 bpm (75%)

Heart Rate

Min.	Max.	Avg.
68.8bpm	162.0bpm	133.5bpm

Splits: Custom distances

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