Saturday, June 6, 2015

60' AB

 

Summary

Name 60' AB
Location Houston, TX
Start Time 6/6/2015 5:07 AM (UTC-05:00) Category My Activities:Running
Distance 6.59 mi Time 01:05:36.0
Time Moving 01:05:36.0 Stopped 00:00:00.0
Avg. pace 09:57 min/mi Max. pace 07:41 min/mi
Avg. heart rate 132.4 bpm Max. heart rate 142.8 bpm
Avg. cadence 80.0 rpm Max. cadence 92.0 rpm
Weather Sunny; 72.6 °F
Notes OBJECTIVE
60' @ 132 ± 5 bpm

I was really eager for this run. I knew I have been feeling progressively better for quite some time; particularly this week. I wasn't disappointed. It was a good run and for the first time ever during an aerobic base run, I cracked the sub-10' mile average pace. This may not seem like a big deal but given where I came from, it is. The training effect is definitely kicking in. The motor skill development intervals this week have made a difference in my fitness and progress.

I'm sure I also benefitted from a little extra study this week on heart rate drift. The key take away being that drift is signigicantly impacted by hydration. (I took a big drink before this morning's run. I rarely drink before morning runs.)

Earlier this week, I also stumbled onto the idea of managing the upper limits - pace and heart rate - of runs instead of the lower limits. The best way for me to try explaining this would be: I set heart rate alarms for ± 5 bpm of my aerobic threshold of 132 bpm. I used to just run until the "too high" alarm went off the walk until the "too low" alarm went off. Now I run until the "too high" then walk until EITHER a predetermined slowest allowable pace for the mile is hit OR the "too low" alarm goes off. So the arbitrary slowest allowable pace for the first mile is 9:30. Once the first mile has been run, I add 30 seconds to the actual mile pace to determine the slowest allowable pace for the next mile. My theory is this should account for the natural drift that occurs during exercise. This approach definitely has me start running (during walking phases) earlier than I was previously. It therefore is tightening the amplitude of my heart rate for runs and keeping me closer to aerobic threshold overall. I'm sure someone has already figured all of this out and is much better at articulating it but it's all been pure discovery for me.

I'm looking forward to next week's running and eager to see what happens next with this heart rate approach to my training.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 5:07:16 AM 0.00 mi 00:08:58.9 1.00 mi 08:58 min/mi 87.0 rpm 127.4 bpm (72%)
2 5:16:16 AM 1.00 mi 00:09:22.6 1.00 mi 09:22 min/mi 83.9 rpm 133.9 bpm (76%)
3 5:25:37 AM 2.00 mi 00:09:50.7 1.00 mi 09:50 min/mi 81.3 rpm 134.8 bpm (76%)
4 5:35:28 AM 3.00 mi 00:10:20.5 1.00 mi 10:20 min/mi 77.5 rpm 132.6 bpm (75%)
5 5:45:50 AM 4.00 mi 00:10:18.8 1.00 mi 10:18 min/mi 76.5 rpm 131.3 bpm (74%)
6 5:56:09 AM 5.00 mi 00:10:30.8 1.00 mi 10:30 min/mi 76.8 rpm 133.9 bpm (76%)
7 6:06:39 AM 6.00 mi 00:06:13.9 0.60 mi 10:22 min/mi 76.9 rpm 132.7 bpm (75%)
Totals: 01:05:36.0 6.59 mi 09:57 min/mi 80.0 rpm 132.4 bpm (75%)

Heart Rate

Min. Max. Avg.
72.1 bpm 142.8 bpm 132.4 bpm

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

Friday, June 5, 2015

30' FST

 

Summary

Name 30' FST
Start Time 6/5/2015 6:31 AM (UTC-05:00) Category My Activities:Other
Distance 0.00 mi Time 00:30:31.0
Time Moving 00:30:31.0 Stopped 00:00:00.0
Avg. heart rate 95.0 bpm Max. heart rate 123.6 bpm
Weather  
Notes 30' functional strength training

cannonball cooldown
Running Times glutes
ITB PT (partial)

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(see http://www.sporttracks-plugins.com)

30' MSD

 

Summary

Name 30' MSD
Location Houston, TX
Start Time 6/5/2015 5:30 AM (UTC-05:00) Category My Activities:Running
Distance 4.31 mi Time 00:45:04.0
Time Moving 00:45:04.0 Stopped 00:00:04.0
Avg. pace 10:27 min/mi Max. pace 06:04 min/mi
Avg. heart rate 132.2 bpm Max. heart rate 155.5 bpm
Weather Sunny; 73.0 °F
Notes OBJECTIVE
dynamic stretching
5-10' WU
30' intervals to 146 bpm w/recoveries to 110 bpm
5-10' CD

This was a decent workout but it didn't feel like I was recovering as fast as I have recently.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 5:30:35 AM 0.00 mi 00:05:54.5 0.68 mi 08:43 min/mi 133.6 bpm (76%)
2 5:37:18 AM 0.68 mi 00:00:36.4 0.10 mi 06:06 min/mi 131.2 bpm (74%)
3 5:37:52 AM 0.78 mi 00:01:26.8 0.10 mi 14:42 min/mi 130.0 bpm (73%)
4 5:39:21 AM 0.88 mi 00:00:29.2 0.08 mi 06:12 min/mi 127.7 bpm (72%)
5 5:39:50 AM 0.95 mi 00:01:44.7 0.12 mi 14:44 min/mi 130.6 bpm (74%)
6 5:41:35 AM 1.07 mi 00:00:36.2 0.10 mi 06:10 min/mi 130.1 bpm (73%)
7 5:42:11 AM 1.17 mi 00:01:24.0 0.09 mi 15:06 min/mi 131.4 bpm (74%)
8 5:43:35 AM 1.26 mi 00:00:33.8 0.10 mi 05:53 min/mi 129.3 bpm (73%)
9 5:44:09 AM 1.36 mi 00:02:03.4 0.13 mi 15:36 min/mi 127.0 bpm (72%)
10 5:46:13 AM 1.49 mi 00:00:31.2 0.08 mi 06:38 min/mi 130.1 bpm (74%)
11 5:46:44 AM 1.57 mi 00:03:08.7 0.20 mi 15:27 min/mi 122.7 bpm (69%)
12 5:49:53 AM 1.77 mi 00:00:30.2 0.09 mi 05:48 min/mi 128.8 bpm (73%)
13 5:50:23 AM 1.86 mi 00:01:24.7 0.10 mi 14:45 min/mi 134.4 bpm (76%)
14 5:51:47 AM 1.95 mi 00:00:29.4 0.09 mi 05:27 min/mi 129.8 bpm (73%)
15 5:52:17 AM 2.04 mi 00:02:21.9 0.14 mi 16:36 min/mi 125.8 bpm (71%)
16 5:54:39 AM 2.19 mi 00:00:32.0 0.09 mi 06:12 min/mi 127.8 bpm (72%)
17 5:55:11 AM 2.27 mi 00:02:04.4 0.13 mi 15:22 min/mi 129.9 bpm (73%)
18 5:57:16 AM 2.41 mi 00:00:28.8 0.09 mi 05:23 min/mi 128.1 bpm (72%)
19 5:57:44 AM 2.50 mi 00:03:01.3 0.19 mi 15:58 min/mi 124.7 bpm (70%)
20 6:00:46 AM 2.69 mi 00:00:30.3 0.09 mi 05:50 min/mi 128.7 bpm (73%)
21 6:01:16 AM 2.77 mi 00:03:13.8 0.21 mi 15:36 min/mi 124.0 bpm (70%)
22 6:04:30 AM 2.98 mi 00:00:31.3 0.09 mi 05:45 min/mi 129.6 bpm (73%)
23 6:05:01 AM 3.07 mi 00:02:28.5 0.17 mi 14:54 min/mi 128.4 bpm (73%)
24 6:07:30 AM 3.24 mi 00:00:30.0 0.09 mi 05:33 min/mi 130.0 bpm (73%)
25 6:08:00 AM 3.33 mi 00:00:35.8 0.05 mi 13:06 min/mi 151.3 bpm (85%)
26 6:08:36 AM 3.37 mi 00:07:56.7 0.95 mi 08:21 min/mi 147.7 bpm (83%)
Totals: 00:45:04.0 4.31 mi 10:27 min/mi 132.2 bpm (75%)

Heart Rate

Min. Max. Avg.
85.3 bpm 155.5 bpm 132.2 bpm

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

Thursday, June 4, 2015

60' AB

 

Summary

Name 60' AB
Location Houston, TX
Start Time 6/4/2015 5:48 AM (UTC-05:00) Category My Activities:Running
Distance 6.15 mi Time 01:01:59.0
Time Moving 01:01:59.0 Stopped 00:00:08.0
Avg. pace 10:05 min/mi Max. pace 07:27 min/mi
Avg. heart rate 132.8 bpm Max. heart rate 162.8 bpm
Avg. cadence 78.3 rpm Max. cadence 93.0 rpm
Weather Sunny; 69.1 °F
Notes OBJECTIVE
60' @ 132 ± 5 bpm

It's premature for me to conclude things are coming together but I'm getting that distinct impression after today's run.

It seems three things are converging: 1) My left hamstring seems to be improving each day. It's held up to a couple light interval sessions this week with no adverse consequences (knock on wood); 2) The training effect is kicking in. It seems too early for this but maybe my base is better than I thought. The intervals may be launching my fitness forward; and 3) Maybe I've been managing my heart rate runs wrong all this time. It occurred to me during Tuesday's run that I've been focused on the lower limits of pace and heart rate but perhaps the upper limits are the better focus. When focusing on the lower limits average heart rate is usually drifting upward and pace is usually getting slower. By focusing on the slowest I will allow each mile to be and using heart rate as a subset control, I was much faster today.

The next couple days will continue the test and observation of these theories ....

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 5:48:29 AM 0.00 mi 00:09:19.1 1.00 mi 09:19 min/mi 82.6 rpm 127.7 bpm (72%)
2 5:57:48 AM 1.00 mi 00:09:38.5 1.00 mi 09:38 min/mi 79.4 rpm 132.3 bpm (75%)
3 6:07:26 AM 2.00 mi 00:09:57.5 1.00 mi 09:57 min/mi 79.8 rpm 133.6 bpm (75%)
4 6:17:24 AM 3.00 mi 00:10:20.8 1.00 mi 10:20 min/mi 75.9 rpm 134.0 bpm (76%)
5 6:27:45 AM 4.00 mi 00:10:30.2 1.00 mi 10:30 min/mi 77.0 rpm 134.7 bpm (76%)
6 6:38:15 AM 5.00 mi 00:10:26.2 1.00 mi 10:26 min/mi 75.7 rpm 133.1 bpm (75%)
7 6:48:41 AM 6.00 mi 00:01:54.7 0.18 mi 10:40 min/mi 77.3 rpm 137.3 bpm (78%)
Totals: 01:01:59.0 6.15 mi 10:05 min/mi 78.3 rpm 132.8 bpm (75%)

Heart Rate

Min. Max. Avg.
65.3 bpm 162.8 bpm 132.8 bpm

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

Wednesday, June 3, 2015

30' FST

 

Summary

Name 30' FST
Start Time 6/3/2015 7:23 AM (UTC-05:00) Category My Activities:Running
Distance 0.00 mi Time 00:29:38.0
Time Moving 00:29:38.0 Stopped 00:00:00.0
Avg. heart rate 88.0 bpm Max. heart rate 112.6 bpm
Weather  
Notes Running Times glute work
ITB PT as preventative

Heart Rate

Min. Max. Avg.
64.0 bpm 112.6 bpm 88.0 bpm

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

30' MSD

Summary

Name 30' MSD
Location Houston, TX
Start Time 6/3/2015 6:23 AM (UTC-05:00) Category My Activities:Running
Distance 3.83 mi Time 00:41:26.0
Time Moving 00:41:26.0 Stopped 00:00:13.0
Avg. pace 10:48 min/mi Max. pace 05:53 min/mi
Avg. heart rate 129.8 bpm Max. heart rate 156.0 bpm
Weather Sunny; 69.5 °F
Notes OBJECTIVE
5' WU
30' intervals to 146 bpm resting recoveries to 110 bpm
5' CD

Felt pretty good. Still working the bottom of training range targets. Was a little sore to start out but held up. Seemed I may be a little fatigued as recoveries seemed longer and seemed to hit top heart rate faster at slower speeds.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 6:23:00 AM 0.00 mi 00:05:07.7 0.58 mi 08:50 min/mi 129.8 bpm (73%)
2 6:28:08 AM 0.58 mi 00:00:21.6 0.05 mi 06:40 min/mi 145.9 bpm (82%)
3 6:28:29 AM 0.63 mi 00:01:29.1 0.10 mi 14:59 min/mi 125.9 bpm (71%)
4 6:29:58 AM 0.73 mi 00:00:40.2 0.11 mi 05:50 min/mi 131.0 bpm (74%)
5 6:30:39 AM 0.85 mi 00:01:41.5 0.11 mi 15:24 min/mi 126.9 bpm (72%)
6 6:32:20 AM 0.96 mi 00:00:30.4 0.08 mi 06:13 min/mi 129.0 bpm (73%)
7 6:32:50 AM 1.04 mi 00:01:45.7 0.11 mi 15:27 min/mi 128.6 bpm (73%)
8 6:34:36 AM 1.15 mi 00:00:35.9 0.10 mi 05:59 min/mi 129.1 bpm (73%)
9 6:35:12 AM 1.25 mi 00:01:38.7 0.11 mi 15:13 min/mi 130.4 bpm (74%)
10 6:36:51 AM 1.36 mi 00:00:31.0 0.09 mi 05:49 min/mi 130.1 bpm (73%)
11 6:37:22 AM 1.45 mi 00:02:15.5 0.14 mi 15:39 min/mi 126.5 bpm (71%)
12 6:39:37 AM 1.59 mi 00:00:29.8 0.09 mi 05:48 min/mi 129.0 bpm (73%)
13 6:40:07 AM 1.68 mi 00:02:15.1 0.14 mi 15:42 min/mi 126.4 bpm (71%)
14 6:42:21 AM 1.82 mi 00:00:30.6 0.08 mi 06:10 min/mi 126.6 bpm (72%)
15 6:42:52 AM 1.91 mi 00:01:42.8 0.12 mi 14:22 min/mi 128.4 bpm (73%)
16 6:44:35 AM 2.03 mi 00:00:37.2 0.10 mi 06:10 min/mi 127.8 bpm (72%)
17 6:45:12 AM 2.13 mi 00:02:18.5 0.14 mi 16:40 min/mi 125.8 bpm (71%)
18 6:47:30 AM 2.26 mi 00:00:29.2 0.08 mi 05:50 min/mi 128.7 bpm (73%)
19 6:48:00 AM 2.35 mi 00:02:24.5 0.15 mi 15:57 min/mi 126.7 bpm (72%)
20 6:50:25 AM 2.50 mi 00:00:33.4 0.09 mi 06:24 min/mi 130.3 bpm (74%)
21 6:50:58 AM 2.59 mi 00:01:18.4 0.09 mi 15:19 min/mi 134.0 bpm (76%)
22 6:52:16 AM 2.67 mi 00:00:32.8 0.10 mi 05:42 min/mi 131.6 bpm (74%)
23 6:52:49 AM 2.77 mi 00:03:21.0 0.22 mi 15:26 min/mi 124.2 bpm (70%)
24 6:56:10 AM 2.98 mi 00:00:26.4 0.07 mi 06:19 min/mi 129.2 bpm (73%)
25 6:56:37 AM 3.05 mi 00:03:03.1 0.20 mi 15:34 min/mi 124.2 bpm (70%)
26 6:59:40 AM 3.25 mi 00:05:00.0 0.60 mi 08:16 min/mi 144.6 bpm (82%)
Totals: 00:41:26.0 3.83 mi 10:48 min/mi 129.8 bpm (73%)

Heart Rate

Min. Max. Avg.
78.0 bpm 156.0 bpm 129.8 bpm


Splits: Recorded laps
 

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

Tuesday, June 2, 2015

60' AB

 

Summary

Name 60' AB
Location Houston, TX
Start Time 6/2/2015 6:19 AM (UTC-05:00) Category My Activities:Running
Distance 6.11 mi Time 01:03:58.0
Time Moving 01:03:58.0 Stopped 00:00:26.0
Avg. pace 10:27 min/mi Max. pace 08:16 min/mi
Avg. heart rate 130.7 bpm Max. heart rate 142.8 bpm
Weather Partly cloudy; 68.5 °F
Notes OBJECTIVE
60' @ 132 ± 5 bpm

Surprisingly fast this morning. Not sure what to attribute it to ... yesterday's intervals ... ?

Was eager to see how left leg felt after yesterady. Very different sensation than before. It was stiff and felt like my knee had been twisted. I'm going to take that as a good sign! Naive? Probably ....

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 6:19:44 AM 0.00 mi 00:09:08.3 1.00 mi 09:08 min/mi 126.2 bpm (71%)
2 6:28:52 AM 1.00 mi 00:10:01.2 1.00 mi 10:01 min/mi 131.4 bpm (74%)
3 6:38:53 AM 2.00 mi 00:10:22.4 1.00 mi 10:22 min/mi 130.5 bpm (74%)
4 6:50:16 AM 3.00 mi 00:10:43.5 1.00 mi 10:43 min/mi 132.0 bpm (75%)
5 7:01:03 AM 4.00 mi 00:11:23.9 1.00 mi 11:23 min/mi 130.9 bpm (74%)
6 7:12:26 AM 5.00 mi 00:10:57.6 1.00 mi 10:57 min/mi 131.6 bpm (74%)
7 7:23:46 AM 6.00 mi 00:01:46.7 0.16 mi 11:12 min/mi 135.3 bpm (76%)
Totals: 01:03:58.0 6.11 mi 10:27 min/mi 130.7 bpm (74%)

Heart Rate

Min. Max. Avg.
67.2 bpm 142.8 bpm 130.7 bpm


Splits: Recorded laps

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

Monday, June 1, 2015

30' MSD

 

Summary

Name 30' MSD
Location Houston, TX
Start Time 6/1/2015 5:25 AM (UTC-05:00) Category My Activities:Running
Distance 3.91 mi Time 00:43:27.0
Time Moving 00:43:27.0 Stopped 00:00:40.0
Avg. pace 11:06 min/mi Max. pace 05:57 min/mi
Avg. heart rate 127.7 bpm Max. heart rate 152.8 bpm
Avg. cadence 70.5 rpm Max. cadence 95.0 rpm
Weather Sunny; 65.2 °F
Notes OBJECTIVE
5-10' warm up
30' intervals @ 80% max HR w/recoveries back to 110 bpm
5-10' cool down

First interval session since injury over 4 weeks ago. I was tentative which is probably okay at this point. The workout called for 80-90% of maximum heart rate. For this week (and probably next) I'm going to stay at the low end of workout targets.

Hamstring was a bit tight and I noticed it a few times but the sensation was in the center of the muscle rather than the behind-the-knee problems of recent days.

It's a good day. I completed a workout. I'm 5 weeks behind my training schedule but have a modified approach (skipping weeks) to catch up. I just need continue healing and stay injury-free.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 5:25:17 AM 0.00 mi 00:06:12.6 0.60 mi 10:17 min/mi 83.0 rpm 126.3 bpm (71%)
2 5:31:29 AM 0.60 mi 00:00:56.9 0.15 mi 06:10 min/mi 85.6 rpm 131.0 bpm (74%)
3 5:32:26 AM 0.76 mi 00:01:46.6 0.11 mi 16:14 min/mi 60.5 rpm 124.6 bpm (70%)
4 5:34:13 AM 0.87 mi 00:00:49.3 0.13 mi 06:26 min/mi 88.4 rpm 130.8 bpm (74%)
5 5:35:02 AM 0.99 mi 00:01:32.3 0.10 mi 15:56 min/mi 61.6 rpm 131.6 bpm (74%)
6 5:36:35 AM 1.09 mi 00:00:57.7 0.15 mi 06:31 min/mi 87.7 rpm 132.9 bpm (75%)
7 5:37:32 AM 1.24 mi 00:02:02.1 0.13 mi 16:05 min/mi 59.8 rpm 124.0 bpm (70%)
8 5:39:35 AM 1.36 mi 00:00:42.3 0.11 mi 06:16 min/mi 88.5 rpm 131.7 bpm (74%)
9 5:40:17 AM 1.48 mi 00:02:24.2 0.13 mi 17:49 min/mi 58.6 rpm 122.6 bpm (69%)
10 5:42:40 AM 1.61 mi 00:00:40.3 0.10 mi 06:25 min/mi 87.8 rpm 128.8 bpm (73%)
11 5:43:22 AM 1.72 mi 00:01:29.1 0.10 mi 15:02 min/mi 61.8 rpm 130.2 bpm (74%)
12 5:44:51 AM 1.82 mi 00:00:40.0 0.10 mi 06:26 min/mi 88.1 rpm 131.2 bpm (74%)
13 5:45:31 AM 1.92 mi 00:01:55.2 0.13 mi 15:20 min/mi 60.9 rpm 127.3 bpm (72%)
14 5:47:26 AM 2.04 mi 00:00:32.1 0.09 mi 06:11 min/mi 87.5 rpm 129.9 bpm (73%)
15 5:47:57 AM 2.13 mi 00:02:14.5 0.14 mi 15:51 min/mi 60.2 rpm 125.9 bpm (71%)
16 5:50:13 AM 2.27 mi 00:00:33.2 0.09 mi 06:23 min/mi 90.1 rpm 129.3 bpm (73%)
17 5:50:46 AM 2.36 mi 00:01:40.8 0.10 mi 16:09 min/mi 59.4 rpm 130.3 bpm (74%)
18 5:52:27 AM 2.46 mi 00:00:31.4 0.09 mi 06:01 min/mi 89.9 rpm 131.3 bpm (74%)
19 5:52:58 AM 2.55 mi 00:02:03.8 0.13 mi 15:57 min/mi 60.0 rpm 126.9 bpm (72%)
20 5:55:02 AM 2.68 mi 00:00:28.5 0.07 mi 06:56 min/mi 88.2 rpm 126.5 bpm (71%)
21 5:55:31 AM 2.75 mi 00:01:34.6 0.11 mi 14:44 min/mi 60.8 rpm 128.6 bpm (73%)
22 5:57:05 AM 2.86 mi 00:00:35.5 0.09 mi 06:16 min/mi 89.7 rpm 131.2 bpm (74%)
23 5:57:40 AM 2.95 mi 00:02:21.1 0.15 mi 16:07 min/mi 59.5 rpm 127.0 bpm (72%)
24 6:00:02 AM 3.10 mi 00:00:33.2 0.10 mi 05:39 min/mi 88.1 rpm 129.9 bpm (73%)
25 6:00:36 AM 3.19 mi 00:02:13.9 0.13 mi 17:29 min/mi 59.2 rpm 126.4 bpm (71%)
26 6:02:49 AM 3.32 mi 00:06:36.2 0.62 mi 10:42 min/mi 74.6 rpm 128.6 bpm (73%)
Totals: 00:43:27.0 3.91 mi 11:06 min/mi 70.5 rpm 127.7 bpm (72%)

Heart Rate

Min. Max. Avg.
106.1 bpm 152.8 bpm 127.7 bpm


Splits: Recorded laps

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