Yasso 800s (@ 3:30)

 

Summary

Name	Yasso 800s
Location	Houston, TX
Start Time	9/21/2015 5:28 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.13 mi		Time	01:14:12.0
Time Moving	01:14:12.0		Stopped	00:00:01.0
Avg. pace	09:08 min/mi		Max. pace	06:15 min/mi
Avg. heart rate	150.8 bpm		Max. heart rate	179.5 bpm
Avg. cadence	80.8 rpm		Max. cadence	97.0 rpm
Weather	Cloudy; 74.7 °F
Notes	OBJECTIVE 10 x 800m @ 3:30 w/3:30 recoveries over 400m Skipped the MSD/LT run in favor of Yasso 800s. It was probably too quick of a turn around from Saturday's 20-miler but I convinced myself 1) I needed to better know where my fitness stands and 2) there wasn't going to be another time on the schedule for this workout. While I acknowledge the flaw in relying on Yasso 800s to be determinative (both from personal experience and documented by others), I figured it was better than nothing in determining "where I'm at". I've been using heart rate training for the first time this cycle and I've been injured and lost chunks of the training so there's a lot of uncertainty as to where I stand. The workout started easy. I found there pace easily and was moving a lot faster than I was feeling. I reined it back but not as much as I should. My heart rate was recovery quickly in between intervals. This all turned around the 7th rep. It started getting harder and my heart rate was slower to recover. I pressed on and finished it out but I'm not sure I could have done many more reps, if necessary. So I completed this workout "by the book". I feel a bit better about where my fitness is. I still have some strategizing to do about marathon pacing.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:28:40 AM	0.00 mi	00:05:09.5	0.55 mi	09:25 min/mi	86.2 rpm	125.0 bpm (71%)
2	5:38:20 AM	0.55 mi	00:03:22.4	0.50 mi	06:47 min/mi	93.2 rpm	152.4 bpm (86%)
3	5:41:43 AM	1.04 mi	00:03:30.0	0.26 mi	13:23 min/mi	70.3 rpm	134.5 bpm (76%)
4	5:45:13 AM	1.31 mi	00:03:26.4	0.50 mi	06:55 min/mi	93.4 rpm	153.8 bpm (87%)
5	5:48:40 AM	1.80 mi	00:03:30.0	0.27 mi	13:08 min/mi	67.0 rpm	137.9 bpm (78%)
6	5:52:10 AM	2.07 mi	00:03:25.5	0.50 mi	06:53 min/mi	93.7 rpm	156.2 bpm (88%)
7	5:55:35 AM	2.57 mi	00:03:30.0	0.26 mi	13:32 min/mi	65.1 rpm	139.9 bpm (79%)
8	5:59:05 AM	2.83 mi	00:03:27.0	0.50 mi	06:56 min/mi	93.4 rpm	158.4 bpm (90%)
9	6:02:32 AM	3.32 mi	00:03:30.0	0.27 mi	13:02 min/mi	66.8 rpm	144.4 bpm (82%)
10	6:06:02 AM	3.59 mi	00:03:24.2	0.50 mi	06:51 min/mi	94.7 rpm	160.1 bpm (90%)
11	6:09:26 AM	4.09 mi	00:03:30.0	0.27 mi	12:49 min/mi	68.2 rpm	147.9 bpm (84%)
12	6:12:56 AM	4.36 mi	00:03:26.4	0.50 mi	06:55 min/mi	93.4 rpm	160.7 bpm (91%)
13	6:16:23 AM	4.86 mi	00:03:30.0	0.27 mi	13:06 min/mi	67.5 rpm	147.9 bpm (84%)
14	6:19:53 AM	5.13 mi	00:03:24.2	0.50 mi	06:51 min/mi	94.3 rpm	161.5 bpm (91%)
15	6:23:17 AM	5.62 mi	00:03:30.0	0.26 mi	13:36 min/mi	67.0 rpm	149.0 bpm (84%)
16	6:26:47 AM	5.88 mi	00:03:22.1	0.50 mi	06:47 min/mi	94.1 rpm	163.4 bpm (92%)
17	6:30:09 AM	6.38 mi	00:03:30.0	0.25 mi	13:55 min/mi	65.9 rpm	148.8 bpm (84%)
18	6:33:39 AM	6.63 mi	00:03:21.5	0.50 mi	06:45 min/mi	93.8 rpm	163.8 bpm (93%)
19	6:37:01 AM	7.13 mi	00:03:30.0	0.27 mi	12:53 min/mi	69.7 rpm	153.1 bpm (87%)
20	6:40:31 AM	7.40 mi	00:03:15.1	0.50 mi	06:32 min/mi	93.5 rpm	168.3 bpm (95%)
21	6:43:46 AM	7.89 mi	00:03:30.0	0.26 mi	13:31 min/mi	69.0 rpm	154.6 bpm (87%)
22	6:47:16 AM	8.15 mi	00:00:12.3	0.01 mi	18:22 min/mi	52.3 rpm	138.0 bpm (78%)
Totals:			01:14:12.0	8.13 mi	09:08 min/mi	80.8 rpm	150.8 bpm (85%)

Heart Rate

Min.	Max.	Avg.
72.0bpm	179.5bpm	150.8bpm

Splits: Recorded laps

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