Friday, April 24, 2015

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)

Thursday, April 23, 2015

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)

Wednesday, April 22, 2015

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)

Tuesday, April 21, 2015

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)

Monday, April 20, 2015

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)