MSD Intervals (injured)

 

Summary

Name	MSD Intervals (Injured)
Location	Houston, TX
Start Time	4/24/2015 5:25 AM (UTC-05:00)		Category	My Activities:Running
Distance	1.25 mi		Time	00:11:51.0
Time Moving	00:11:51.0		Stopped	00:00:41.0
Avg. pace	09:27 min/mi		Max. pace	05:16 min/mi
Avg. heart rate	128.3 bpm		Max. heart rate	163.3 bpm
Weather	Partly cloudy; 73.0 °F
Notes	OBJECTIVE 30' hard intervals up to 155 bpm recoveries back to 110 bpm For a fleeting microsecond walking out the garage this morning, the thought, "Wait until tomorrow to do this workout." crossed my mind. Wish I had complied rather than grabbing the counter-thought, "This is starting to work. Your fitness is slowly but surely coming back. Get out there and see what you can do!" I was even more encouraged when passing the family center at the Baptist church, a guy walked out and said, "Wow!" as I blew by on a fast segment. About 1.5 miles into it and during a hard interval, my left hamstring popped. I stopped like I'd been shot. A lot of thought and frustration on the walk home. Based on how it felt and feels, this isn't going away any time soon.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:25:42 AM	0.00 mi	00:02:23.6	0.25 mi	09:39 min/mi	118.9 bpm (67%)
2	5:29:27 AM	0.25 mi	00:00:43.9	0.12 mi	06:15 min/mi	128.8 bpm (73%)
3	5:30:11 AM	0.36 mi	00:01:13.8	0.08 mi	16:05 min/mi	136.3 bpm (77%)
4	5:31:25 AM	0.44 mi	00:00:38.6	0.11 mi	06:07 min/mi	135.5 bpm (77%)
5	5:32:04 AM	0.55 mi	00:01:02.2	0.07 mi	15:04 min/mi	128.7 bpm (73%)
6	5:33:11 AM	0.62 mi	00:01:35.2	0.28 mi	05:34 min/mi	132.4 bpm (75%)
7	5:34:46 AM	0.90 mi	00:02:40.0	0.16 mi	16:12 min/mi	128.8 bpm (73%)
8	5:37:26 AM	1.06 mi	00:01:05.7	0.17 mi	06:30 min/mi	132.6 bpm (75%)
9	5:38:57 AM	1.23 mi	00:00:27.6	0.02 mi	22:20 min/mi	115.8 bpm (65%)
Totals:			00:11:51.0	1.25 mi	09:27 min/mi	128.3 bpm (72%)

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

60' AB

 

Summary

Name	60' AB
Location	Houston, TX
Start Time	4/23/2015 5:58 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.96 mi		Time	01:02:28.0
Time Moving	01:02:28.0		Stopped	00:00:06.0
Avg. pace	10:28 min/mi		Max. pace	07:47 min/mi
Avg. heart rate	129.9 bpm		Max. heart rate	142.5 bpm
Weather	Sunny; 71.6 °F
Notes	OBJECTIVE 60' @ 137 ±5 bpm My pursuit of "gaming" the heart rate workout continues. Go fast while you can = make walking rests longer. Go slow from the start = heart rate still goes up so overall pace slows as you go. All of this is intuitive, of course. But to see it in action and pull the overall pace back to virtually the same place over many workouts is pretty amazing. Human body!

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:58:52 AM	0.00 mi	00:09:36.8	1.00 mi	09:36 min/mi	119.1 bpm (67%)
2	6:08:28 AM	1.00 mi	00:10:01.5	1.00 mi	10:01 min/mi	130.6 bpm (74%)
3	6:18:30 AM	2.00 mi	00:10:26.5	1.00 mi	10:26 min/mi	131.6 bpm (74%)
4	6:28:56 AM	3.00 mi	00:11:04.3	1.00 mi	11:04 min/mi	131.5 bpm (74%)
5	6:40:01 AM	4.00 mi	00:10:48.5	1.00 mi	10:48 min/mi	132.5 bpm (75%)
6	6:50:49 AM	5.00 mi	00:10:30.1	0.96 mi	10:56 min/mi	133.3 bpm (75%)
Totals:			01:02:28.0	5.96 mi	10:28 min/mi	129.9 bpm (73%)

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

30' MSD

 

Summary

Name	30' MSD
Location	Houston, TX
Start Time	4/22/2015 5:36 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.27 mi		Time	00:35:22.0
Time Moving	00:35:22.0		Stopped	00:00:08.0
Avg. pace	10:49 min/mi		Max. pace	05:33 min/mi
Avg. heart rate	121.3 bpm		Max. heart rate	177.0 bpm
Weather	Partly cloudy; 68.9 °F
Notes	OBJECTIVE motor skill development 30 min. intervals hard until 155 bpm recovery back to 110 bpm Heart rate monitor was fine for the first half then decided to go rogue ... first going way too high then staying way too low. Therefore, heart rate readings are completely unreliable over the second half. Realizing this, I switched over the loose .25M hard intervals with 3 minutes rest.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:36:27 AM	0.00 mi	00:03:03.1	0.28 mi	11:04 min/mi	124.6 bpm (70%)
2	5:39:33 AM	0.28 mi	00:02:10.7	0.37 mi	05:57 min/mi	140.4 bpm (79%)
3	5:41:43 AM	0.64 mi	00:02:14.5	0.14 mi	16:08 min/mi	132.6 bpm (75%)
4	5:43:58 AM	0.78 mi	00:01:00.2	0.16 mi	06:10 min/mi	140.5 bpm (79%)
5	5:44:58 AM	0.94 mi	00:02:55.5	0.17 mi	17:17 min/mi	124.6 bpm (70%)
6	5:47:55 AM	1.11 mi	00:01:28.3	0.25 mi	05:57 min/mi	139.7 bpm (79%)
7	5:49:23 AM	1.36 mi	00:04:23.2	0.26 mi	16:45 min/mi	123.9 bpm (70%)
8	5:53:46 AM	1.62 mi	00:00:18.3	0.05 mi	06:29 min/mi	156.4 bpm (88%)
9	5:54:05 AM	1.67 mi	00:02:06.0	0.13 mi	16:09 min/mi	120.6 bpm (68%)
10	5:56:13 AM	1.80 mi	00:00:23.6	0.06 mi	06:07 min/mi	165.2 bpm (93%)
11	5:56:36 AM	1.86 mi	00:01:21.3	0.08 mi	16:52 min/mi	125.3 bpm (71%)
12	5:57:58 AM	1.94 mi	00:00:53.3	0.14 mi	06:09 min/mi	144.4 bpm (82%)
13	5:58:51 AM	2.09 mi	00:03:09.9	0.19 mi	16:30 min/mi	123.2 bpm (70%)
14	6:02:01 AM	2.28 mi	00:01:44.1	0.28 mi	06:10 min/mi	106.4 bpm (60%)
15	6:03:45 AM	2.56 mi	00:03:06.2	0.19 mi	16:27 min/mi	77.1 bpm (44%)
16	6:06:53 AM	2.75 mi	00:01:30.9	0.25 mi	06:02 min/mi	105.5 bpm (60%)
17	6:08:24 AM	3.00 mi	00:03:00.1	0.18 mi	16:34 min/mi	117.1 bpm (66%)
18	6:11:24 AM	3.18 mi	00:00:32.0	0.09 mi	06:07 min/mi	115.7 bpm (65%)
Totals:			00:35:22.0	3.27 mi	10:49 min/mi	121.3 bpm (69%)

Heart Rate

Min.	Max.	Avg.
52.6 bpm	177.0 bpm	121.3 bpm

Splits: Custom distances

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

60' AB

 

Summary

Name	60' AB
Location	Houston, TX
Start Time	4/21/2015 5:29 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.02 mi		Time	01:02:49.0
Time Moving	01:02:49.0		Stopped	00:00:10.0
Avg. pace	10:25 min/mi		Max. pace	08:31 min/mi
Avg. heart rate	132.2 bpm		Max. heart rate	154.4 bpm
Weather	Partly cloudy; 57.9 °F
Notes	OBJECTIVE 60' @ aerobic threshold (HR = 132 ± 5 bpm) Really focused on keeping it slow as to avoid spiking heart rate over target zone at having to walk. Was reasonably successful. Interesting that overall average heart rate ended up being about what it usually is for this distance. Can't fight the heart!

Heart Rate

Min.	Max.	Avg.
106.3 bpm	154.4 bpm	132.2 bpm

Splits: Custom distances

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

30' MSD Intervals

 

Summary

Name	30' MSD Intervals
Location	Houston, TX
Start Time	4/20/2015 5:28 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.96 mi		Time	00:31:33.0
Time Moving	00:31:33.0		Stopped	00:00:17.0
Avg. pace	10:38 min/mi		Max. pace	05:11 min/mi
Avg. heart rate	127.9 bpm		Max. heart rate	166.0 bpm
Weather	Sunny; 60.7 °F
Notes	OBJECTIVE 30' MSD Intervals 30 minutes hard interval to 155 bpm (~90% max HR) walking recovery to 110 bpm Felt pretty good out there this morning. Yesterday's recovery day probably helped. Heart rate monitor seemed to be cooperating today too - bonus!

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:28:42 AM	0.00 mi	00:02:33.9	0.28 mi	09:14 min/mi	107.4 bpm (61%)
2	5:32:02 AM	0.28 mi	00:00:13.1	0.03 mi	06:21 min/mi	156.0 bpm (88%)
3	5:32:16 AM	0.31 mi	00:00:57.8	0.06 mi	16:23 min/mi	138.2 bpm (78%)
4	5:33:13 AM	0.37 mi	00:01:28.8	0.25 mi	05:57 min/mi	130.8 bpm (74%)
5	5:34:42 AM	0.62 mi	00:02:22.5	0.15 mi	16:18 min/mi	130.5 bpm (74%)
6	5:37:08 AM	0.77 mi	00:00:44.8	0.13 mi	05:34 min/mi	139.8 bpm (79%)
7	5:37:53 AM	0.90 mi	00:03:45.4	0.23 mi	16:13 min/mi	125.7 bpm (71%)
8	5:41:42 AM	1.13 mi	00:01:06.8	0.19 mi	05:50 min/mi	136.4 bpm (77%)
9	5:42:49 AM	1.32 mi	00:03:13.3	0.19 mi	16:46 min/mi	125.4 bpm (71%)
10	5:46:02 AM	1.51 mi	00:00:42.2	0.12 mi	05:40 min/mi	139.5 bpm (79%)
11	5:46:45 AM	1.64 mi	00:03:22.0	0.21 mi	16:22 min/mi	123.3 bpm (70%)
12	5:50:07 AM	1.84 mi	00:01:11.1	0.21 mi	05:46 min/mi	136.9 bpm (77%)
13	5:51:18 AM	2.05 mi	00:03:34.1	0.23 mi	15:46 min/mi	126.4 bpm (71%)
14	5:55:01 AM	2.28 mi	00:01:42.9	0.28 mi	06:02 min/mi	134.9 bpm (76%)
15	5:56:44 AM	2.56 mi	00:03:27.4	0.21 mi	16:31 min/mi	128.3 bpm (72%)
16	6:00:11 AM	2.77 mi	00:01:04.1	0.19 mi	05:30 min/mi	142.1 bpm (80%)
Totals:			00:31:33.0	2.96 mi	10:38 min/mi	127.9 bpm (72%)

Heart Rate

Min.	Max.	Avg.
71.5 bpm	166.0 bpm	127.9 bpm

Splits: Custom distances

Pace

Min.	Max.	Avg.
18.3 min/mi	5.2 min/mi	10.6 min/mi

Splits: Custom distances

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