20M Aerobic Time Trial

 

Summary

Name	20M Aerobic Time Trial
Location	Houston, TX
Start Time	8/29/2015 5:34 AM (UTC-05:00)		Category	My Activities:Running
Distance	19.99 mi		Time	03:33:42.0
Time Moving	03:33:42.0		Stopped	00:00:27.0
Avg. pace	10:42 min/mi		Max. pace	07:12 min/mi
Avg. heart rate	139.9 bpm		Max. heart rate	160.6 bpm
Weather	Sunny; 71.7 °F
Notes	OBJECTIVE 20M aerobic time trial (HR < 143 bpm [> 132]) Needed this one - physically and mentally. It was tough but I got it in. Ate 3/8 cup instant rice cereal with 3/4 cup almond milk and 1 heaping tablespoon of brown sugar. Also drink 1 cup of diet V8 berry blend splash. Into the run, I realized the heavy carbs really weren't going to be doing much good if I stayed focused and didn't go anaerobic during this run. Pretty sure I was dehydrated from yesterday. Started feeling light headed a little before 2 hours into it. Detoured to the high school track for the water fountain. Felt better after drinking. Heart rate acted as governor. Seemed like the run was phased though. Almost like first hour, second hour third hour, and remainder. Held on during the third hour by cycling though 4 proprioceptive cues: high knees, stand tall, under a ceiling, and running on ice. This kept my mentally engaged and focused on achieving something rather than focusing on how I felt. Glad I did this. Debated a lot about attempting 20 miles on less-than-100% hamstring. But decided I'd need to take a chance or two sometime during the remainder of this cycle. I'd rather take the risk now than at the marathon or later in the cycle when there is less training effect to be gained. Hamstring reminded it was there throughout but didn't ever seem to get overly distressed. Hope it recovers well tomorrow. I haven't soloed for 20 many times. This one went oddly better than others. Probably because it was so much slower than the others.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:34:28 AM	0.00 mi	00:09:24.3	1.00 mi	09:24 min/mi	132.9 bpm (75%)
2	5:43:52 AM	1.00 mi	00:09:49.3	1.00 mi	09:49 min/mi	137.3 bpm (78%)
3	5:53:42 AM	2.00 mi	00:09:56.3	1.00 mi	09:56 min/mi	138.8 bpm (78%)
4	6:03:39 AM	3.00 mi	00:10:03.0	1.00 mi	10:03 min/mi	139.7 bpm (79%)
5	6:13:42 AM	4.00 mi	00:10:01.8	1.00 mi	10:02 min/mi	138.7 bpm (78%)
6	6:23:43 AM	5.00 mi	00:09:55.5	1.00 mi	09:56 min/mi	137.9 bpm (78%)
7	6:35:35 AM	6.00 mi	00:10:06.7	1.00 mi	10:07 min/mi	139.6 bpm (79%)
8	6:45:42 AM	7.00 mi	00:10:16.3	1.00 mi	10:16 min/mi	139.2 bpm (79%)
9	6:55:59 AM	8.00 mi	00:10:18.6	1.00 mi	10:19 min/mi	139.1 bpm (79%)
10	7:06:23 AM	9.00 mi	00:10:19.6	1.00 mi	10:20 min/mi	138.4 bpm (78%)
11	7:16:43 AM	10.00 mi	00:10:22.9	1.00 mi	10:23 min/mi	138.8 bpm (78%)
12	7:27:13 AM	11.00 mi	00:10:25.6	1.00 mi	10:26 min/mi	139.4 bpm (79%)
13	7:37:39 AM	12.00 mi	00:10:53.8	1.00 mi	10:54 min/mi	139.2 bpm (79%)
14	7:50:34 AM	13.00 mi	00:10:42.6	1.00 mi	10:43 min/mi	140.0 bpm (79%)
15	8:01:17 AM	14.00 mi	00:10:58.0	1.00 mi	10:58 min/mi	141.2 bpm (80%)
16	8:12:15 AM	15.00 mi	00:11:28.7	1.00 mi	11:29 min/mi	141.9 bpm (80%)
17	8:23:44 AM	16.00 mi	00:11:45.1	1.00 mi	11:45 min/mi	142.6 bpm (81%)
18	8:35:31 AM	17.00 mi	00:11:57.0	1.00 mi	11:57 min/mi	143.0 bpm (81%)
19	8:47:36 AM	18.00 mi	00:12:33.9	1.00 mi	12:34 min/mi	142.6 bpm (81%)
20	9:00:11 AM	19.00 mi	00:12:21.8	0.99 mi	12:32 min/mi	144.9 bpm (82%)
Totals:			03:33:42.0	19.99 mi	10:42 min/mi	139.9 bpm (79%)

Heart Rate

Min.	Max.	Avg.
70.0bpm	160.6bpm	139.9bpm

Splits: Custom distances

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