Saturday, October 31, 2015

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)

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