14M Progression

 

Summary

Name	14M Progression
Location	Houston, TX
Start Time	10/31/2015 6:50 AM (UTC-05:00)		Category	My Activities:Running
Distance	14.16 mi		Time	02:02:01.0
Time Moving	02:02:01.0		Stopped	00:00:04.0
Avg. pace	08:37 min/mi		Max. pace	07:09 min/mi
Avg. heart rate	148.8 bpm		Max. heart rate	174.6 bpm
Avg. cadence	88.4 rpm		Max. cadence	93.0 rpm
Weather	Rain; 72.3 °F
Notes	OBJECTIVE 14M (7M @ > 8:47 then each mile faster until last = 7:57 ) Started late after waiting for rain storm to pass. First 4.5M were dry but then it started raining really hard for about 5M, eased up for about 10-15 minutes then came down moderately hard the rest of the way. No big deal. Once you're wet, you're wet. And with the temperature in the 70's, it was probably better the sun didn't come out after the rain. The humidity would almost certainly be unbearable. Wasn't really sure how this was going to turn out. Today marks 4 weeks since the marathon and I haven't even approached a double digit mile run; let alone a healthy progression. The first few miles of cranking the pace down had me wondering if I could manage the back end of this run. But with each mile, I embraced a new challenge and was able to execute and achieve each objective. Left hamstring became oddly "warm" about half way through. I'm sure that's not a good sign but at least that was the extent of the issue. I'm icing it now and will take full advantage of tomorrow's rest day. I'm really happy with the 45-mile week I just put in the books.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	6:50:54 AM	0.00 mi	00:09:21.0	1.00 mi	09:21 min/mi	86.2 rpm	145.7 bpm (82%)
2	7:00:14 AM	1.00 mi	00:08:55.2	1.00 mi	08:55 min/mi	87.8 rpm	133.3 bpm (75%)
3	7:09:08 AM	2.00 mi	00:08:54.0	1.00 mi	08:54 min/mi	89.2 rpm	140.3 bpm (79%)
4	7:18:02 AM	3.00 mi	00:08:54.3	1.00 mi	08:54 min/mi	89.4 rpm	144.5 bpm (82%)
5	7:26:57 AM	4.00 mi	00:08:49.2	1.00 mi	08:49 min/mi	88.4 rpm	145.5 bpm (82%)
6	7:35:47 AM	5.00 mi	00:09:04.4	1.00 mi	09:04 min/mi	86.1 rpm	146.6 bpm (83%)
7	7:44:51 AM	6.00 mi	00:08:53.0	1.00 mi	08:53 min/mi	87.2 rpm	146.7 bpm (83%)
8	7:54:44 AM	7.00 mi	00:08:40.3	1.00 mi	08:40 min/mi	87.2 rpm	148.7 bpm (84%)
9	8:03:24 AM	8.00 mi	00:08:32.6	1.00 mi	08:33 min/mi	89.2 rpm	149.2 bpm (84%)
10	8:11:57 AM	9.00 mi	00:08:27.9	1.00 mi	08:28 min/mi	89.8 rpm	151.5 bpm (86%)
11	8:20:25 AM	10.00 mi	00:08:13.1	1.00 mi	08:13 min/mi	89.5 rpm	153.3 bpm (87%)
12	8:28:38 AM	11.00 mi	00:08:09.9	1.00 mi	08:10 min/mi	88.5 rpm	158.1 bpm (89%)
13	8:36:48 AM	12.00 mi	00:07:58.2	1.00 mi	07:58 min/mi	90.4 rpm	159.7 bpm (90%)
14	8:44:46 AM	13.00 mi	00:07:46.3	1.00 mi	07:46 min/mi	89.5 rpm	161.7 bpm (91%)
15	8:52:32 AM	14.00 mi	00:01:27.1	0.19 mi	07:30 min/mi	89.2 rpm	162.0 bpm (92%)
Totals:			02:02:01.0	14.16 mi	08:37 min/mi	88.4 rpm	148.8 bpm (84%)

Heart Rate

Min.	Max.	Avg.
69.0bpm	174.6bpm	148.8bpm

Splits: Recorded laps

Pace

Min.	Max.	Avg.
10:40 min/mi	07:09 min/mi	08:37 min/mi

Splits: Recorded laps

Cadence

Min.	Max.	Avg.
50.5rpm	93.0rpm	88.4rpm

Splits: Recorded laps

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)