Saturday, June 13, 2015

75' AB

 

Summary

Name 75' AB
Location Houston, TX
Start Time 6/13/2015 6:13 AM (UTC-05:00) Category My Activities:Running
Distance 7.53 mi Time 01:16:12.0
Time Moving 01:16:12.0 Stopped 00:00:13.0
Avg. pace 10:07 min/mi Max. pace 07:29 min/mi
Avg. heart rate 133.4 bpm Max. heart rate 145.3 bpm
Weather Cloudy; 76.1 °F
Notes OBJECTIVE
75' @ aerobic base (132 ± 5 bpm)

Even though I was hoping for a little better today, this was a decent run. It was the longest time on my feet in quite some time. Overall, felt fine.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 6:13:03 AM 0.00 mi 00:09:00.7 1.00 mi 09:00 min/mi 125.9 bpm (71%)
2 6:22:03 AM 1.00 mi 00:09:25.9 1.00 mi 09:25 min/mi 133.0 bpm (75%)
3 6:31:29 AM 2.00 mi 00:09:48.6 1.00 mi 09:48 min/mi 135.9 bpm (77%)
4 6:41:18 AM 3.00 mi 00:10:07.3 1.00 mi 10:07 min/mi 135.2 bpm (76%)
5 6:51:28 AM 4.00 mi 00:10:28.0 1.00 mi 10:28 min/mi 135.0 bpm (76%)
6 7:01:54 AM 5.00 mi 00:10:39.7 1.00 mi 10:39 min/mi 135.4 bpm (76%)
7 7:12:33 AM 6.00 mi 00:11:01.8 1.00 mi 11:01 min/mi 133.1 bpm (75%)
8 7:23:34 AM 7.00 mi 00:05:54.6 0.56 mi 10:37 min/mi 131.8 bpm (74%)
Totals: 01:16:12.0 7.53 mi 10:07 min/mi 133.4 bpm (75%)

Heart Rate

Min. Max. Avg.
66.0 bpm 145.3 bpm 133.4 bpm


Splits: Recorded laps

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

Friday, June 12, 2015

40' MSD/20' LT

 

Summary

Name 40' MSD/20' LT
Location Houston, TX
Start Time 6/12/2015 6:12 AM (UTC-05:00) Category My Activities:Running
Distance 6.48 mi Time 01:16:53.0
Time Moving 01:16:53.0 Stopped 00:00:42.0
Avg. pace 11:52 min/mi Max. pace 05:26 min/mi
Avg. heart rate 130.2 bpm Max. heart rate 156.7 bpm
Weather Sunny; 76.0 °F
Notes OBJECTIVE
5-10' WU
40' MSD intervals up to 146 bpm w/recoveries to 110 bpm
20' LT @ 142 ±5 bpm

This workout was challenging. I'm sure I have room to improve over time ....

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 6:12:13 AM 0.00 mi 00:05:02.8 0.58 mi 08:38 min/mi 126.7 bpm (72%)
2 6:17:17 AM 0.58 mi 00:01:02.0 0.06 mi 16:43 min/mi 125.4 bpm (71%)
3 6:18:18 AM 0.65 mi 00:00:39.2 0.12 mi 05:38 min/mi 127.1 bpm (72%)
4 6:18:58 AM 0.76 mi 00:01:14.8 0.09 mi 13:25 min/mi 134.5 bpm (76%)
5 6:20:14 AM 0.85 mi 00:00:30.1 0.09 mi 05:29 min/mi 127.6 bpm (72%)
6 6:20:44 AM 0.95 mi 00:02:42.1 0.17 mi 15:32 min/mi 127.0 bpm (72%)
7 6:23:26 AM 1.12 mi 00:00:32.2 0.09 mi 06:09 min/mi 128.7 bpm (73%)
8 6:23:57 AM 1.21 mi 00:02:15.8 0.15 mi 15:10 min/mi 125.1 bpm (71%)
9 6:26:13 AM 1.36 mi 00:00:30.7 0.09 mi 05:35 min/mi 129.0 bpm (73%)
10 6:26:44 AM 1.45 mi 00:02:09.9 0.14 mi 15:59 min/mi 126.9 bpm (72%)
11 6:28:52 AM 1.58 mi 00:00:33.2 0.10 mi 05:41 min/mi 127.1 bpm (72%)
12 6:29:27 AM 1.68 mi 00:02:51.8 0.18 mi 16:00 min/mi 126.6 bpm (72%)
13 6:32:19 AM 1.86 mi 00:00:29.8 0.09 mi 05:27 min/mi 128.7 bpm (73%)
14 6:32:49 AM 1.95 mi 00:02:12.4 0.14 mi 16:09 min/mi 131.0 bpm (74%)
15 6:35:01 AM 2.09 mi 00:00:28.0 0.09 mi 05:25 min/mi 129.7 bpm (73%)
16 6:35:29 AM 2.17 mi 00:02:46.4 0.17 mi 15:59 min/mi 128.7 bpm (73%)
17 6:38:15 AM 2.35 mi 00:00:27.1 0.08 mi 05:21 min/mi 131.7 bpm (74%)
18 6:38:42 AM 2.43 mi 00:03:41.9 0.22 mi 16:32 min/mi 124.5 bpm (70%)
19 6:42:26 AM 2.65 mi 00:00:32.2 0.09 mi 05:49 min/mi 129.6 bpm (73%)
20 6:42:57 AM 2.75 mi 00:04:01.5 0.24 mi 16:47 min/mi 123.5 bpm (70%)
21 6:46:59 AM 2.99 mi 00:00:27.7 0.09 mi 04:54 min/mi 126.3 bpm (71%)
22 6:47:27 AM 3.08 mi 00:03:49.4 0.24 mi 16:16 min/mi 123.8 bpm (70%)
23 6:51:16 AM 3.32 mi 00:00:28.3 0.09 mi 05:11 min/mi 128.8 bpm (73%)
24 6:51:44 AM 3.41 mi 00:08:00.1 0.50 mi 16:06 min/mi 118.7 bpm (67%)
25 6:59:44 AM 3.90 mi 00:00:32.3 0.09 mi 05:51 min/mi 128.3 bpm (72%)
26 7:00:17 AM 4.00 mi 00:01:05.6 0.07 mi 16:20 min/mi 147.8 bpm (84%)
27 7:01:22 AM 4.06 mi 00:10:13.4 1.00 mi 10:13 min/mi 144.2 bpm (81%)
28 7:11:36 AM 5.06 mi 00:09:50.8 0.95 mi 10:22 min/mi 144.3 bpm (82%)
29 7:21:27 AM 6.01 mi 00:08:21.3 0.51 mi 16:15 min/mi 122.1 bpm (69%)
Totals: 01:16:53.0 6.48 mi 11:52 min/mi 130.2 bpm (74%)

Heart Rate

Min. Max. Avg.
83.1 bpm 156.7 bpm 130.2 bpm


Splits: Recorded laps

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

Wednesday, June 10, 2015

30' AB/45' MSD

 

Summary

Name 30' AB/45' MSD
Location Houston, TX
Start Time 6/10/2015 5:21 AM (UTC-05:00) Category My Activities:Running
Distance 7.33 mi Time 01:21:16.0
Time Moving 01:21:16.0 Stopped 00:00:10.0
Avg. pace 11:05 min/mi Max. pace 05:55 min/mi
Avg. heart rate 130.3 bpm Max. heart rate 175.8 bpm
Weather Sunny; 75.4 °F
Notes OBJECTIVE
30' @ 132 ± 5 bpm
45' @ 146 bpm w/recoveries to 110 bpm
5 - 10' cool down

Another day, another new workout. This one humbled me, which I was due for since I've been feeling and responding pretty well to various workouts the past week or so. I was overly optimistic about the overall pace I could keep over the 45 minutes of motor skill development. I used recent MSD workout results as a proxy but I failed to give any consideration to the fact I would already be 30 minutes into the run and some drift would be occurring. (Perhaps more correctly, I overestimated my recovering ability.)

I felt fine during the run. My body just wasn't bouncing back as quickly as I would have liked. This will be a good baseline to compare future AB/MSD runs against.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 5:21:37 AM 0.00 mi 00:09:43.7 1.00 mi 09:43 min/mi 135.8 bpm (77%)
2 5:31:28 AM 1.00 mi 00:09:47.6 1.00 mi 09:47 min/mi 132.3 bpm (75%)
3 5:41:16 AM 2.00 mi 00:10:14.2 1.00 mi 10:14 min/mi 132.7 bpm (75%)
4 5:51:31 AM 3.00 mi 00:00:16.2 0.03 mi 08:44 min/mi 135.0 bpm (76%)
5 5:51:46 AM 3.03 mi 00:02:07.9 0.13 mi 15:55 min/mi 113.0 bpm (64%)
6 5:54:38 AM 3.16 mi 00:00:31.9 0.09 mi 06:02 min/mi 128.1 bpm (72%)
7 5:55:10 AM 3.25 mi 00:03:18.1 0.21 mi 15:36 min/mi 123.9 bpm (70%)
8 5:58:29 AM 3.46 mi 00:00:36.2 0.10 mi 05:55 min/mi 130.6 bpm (74%)
9 5:59:05 AM 3.57 mi 00:02:11.9 0.15 mi 14:44 min/mi 126.2 bpm (71%)
10 6:01:17 AM 3.72 mi 00:00:31.5 0.08 mi 06:21 min/mi 128.8 bpm (73%)
11 6:01:48 AM 3.80 mi 00:03:12.9 0.21 mi 15:10 min/mi 122.2 bpm (69%)
12 6:05:01 AM 4.01 mi 00:00:34.4 0.10 mi 05:59 min/mi 133.7 bpm (76%)
13 6:05:36 AM 4.11 mi 00:05:08.3 0.32 mi 16:01 min/mi 121.3 bpm (69%)
14 6:10:44 AM 4.43 mi 00:00:36.3 0.10 mi 06:09 min/mi 130.6 bpm (74%)
15 6:11:20 AM 4.53 mi 00:02:14.8 0.15 mi 15:06 min/mi 128.3 bpm (73%)
16 6:13:35 AM 4.67 mi 00:00:29.5 0.09 mi 05:43 min/mi 129.4 bpm (73%)
17 6:14:05 AM 4.76 mi 00:02:45.3 0.18 mi 15:15 min/mi 127.5 bpm (72%)
18 6:16:50 AM 4.94 mi 00:00:31.0 0.09 mi 05:44 min/mi 130.2 bpm (74%)
19 6:17:21 AM 5.03 mi 00:01:43.7 0.11 mi 15:21 min/mi 134.3 bpm (76%)
20 6:19:05 AM 5.14 mi 00:00:26.6 0.08 mi 05:39 min/mi 131.0 bpm (74%)
21 6:19:32 AM 5.22 mi 00:02:19.4 0.15 mi 15:53 min/mi 129.6 bpm (73%)
22 6:21:51 AM 5.37 mi 00:00:29.2 0.08 mi 05:45 min/mi 131.2 bpm (74%)
23 6:22:20 AM 5.45 mi 00:04:16.7 0.27 mi 16:01 min/mi 122.6 bpm (69%)
24 6:26:37 AM 5.72 mi 00:00:29.2 0.09 mi 05:38 min/mi 128.3 bpm (73%)
25 6:27:06 AM 5.81 mi 00:03:33.4 0.22 mi 15:56 min/mi 124.5 bpm (70%)
26 6:30:40 AM 6.03 mi 00:00:30.2 0.09 mi 05:48 min/mi 130.6 bpm (74%)
27 6:31:10 AM 6.12 mi 00:04:09.6 0.26 mi 15:50 min/mi 124.7 bpm (70%)
28 6:35:20 AM 6.38 mi 00:00:32.3 0.10 mi 05:39 min/mi 130.2 bpm (74%)
29 6:35:52 AM 6.47 mi 00:01:40.3 0.11 mi 15:12 min/mi 138.6 bpm (78%)
30 6:37:32 AM 6.58 mi 00:06:24.5 0.77 mi 08:20 min/mi 147.2 bpm (83%)
Totals: 01:21:16.0 7.33 mi 11:05 min/mi 130.3 bpm (74%)

Heart Rate

Min. Max. Avg.
78.6 bpm 175.8 bpm 130.3 bpm


Splits: Recorded laps

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

Tuesday, June 9, 2015

30' AB/30' LT

 

Summary

Location Houston, TX
Start Time 6/9/2015 5:30 AM (UTC-05:00) Category My Activities:Running
Distance 7.13 mi Time 01:07:33.0
Time Moving 01:07:33.0 Stopped 00:00:04.0
Avg. pace 09:28 min/mi Max. pace 06:59 min/mi
Avg. heart rate 137.1 bpm Max. heart rate 150.3 bpm
Avg. cadence 82.4 rpm Max. cadence 93.0 rpm
Weather Sunny; 74.9 °F
Notes OBJECTIVE
30' aerobic base / 30' lactate threshold
aerobic base = 132 ± 5 bpm
lactate threshold = AB + 10-15 bpm (using the low end [10 bpm] of all training ranges for now)

This was a good run. Felt strong throughout. The first half at aerobic base was solid. The lactate threshold was new so I was eager to try it. The pace felt surprisingly easy. Since the hamstring is still in the recent past, I'm using the low end of all training ranges so I was targeted at 142 ±5 bpm. The recoveries seemed relatively quick (although I have nothing to compare to).

A good run.

Heart Rate

Min. Max. Avg.
75.5 bpm 150.3 bpm 137.1 bpm

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 5:30:22 AM 0.00 mi 00:09:01.0 1.00 mi 09:01 min/mi 87.3 rpm 125.9 bpm (71%)
2 5:39:24 AM 1.00 mi 00:09:23.9 1.00 mi 09:23 min/mi 84.1 rpm 131.4 bpm (74%)
3 5:48:47 AM 2.00 mi 00:09:52.9 1.00 mi 09:52 min/mi 81.2 rpm 134.1 bpm (76%)
4 5:58:40 AM 3.00 mi 00:01:44.9 0.17 mi 10:05 min/mi 83.1 rpm 134.4 bpm (76%)
5 6:00:38 AM 3.17 mi 00:09:04.6 1.00 mi 09:04 min/mi 83.6 rpm 140.7 bpm (79%)
6 6:10:37 AM 4.17 mi 00:09:25.6 1.00 mi 09:25 min/mi 82.5 rpm 143.6 bpm (81%)
7 6:20:02 AM 5.17 mi 00:09:44.6 1.00 mi 09:44 min/mi 79.8 rpm 142.5 bpm (80%)
8 6:29:47 AM 6.17 mi 00:09:21.1 0.97 mi 09:39 min/mi 78.5 rpm 141.4 bpm (80%)
Totals: 01:07:33.0 7.13 mi 09:28 min/mi 82.4 rpm 137.1 bpm (77%)

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 5:30:22 AM 0.00 mi 00:09:01.0 1.00 mi 09:01 min/mi 87.3 rpm 125.9 bpm (71%)
2 5:39:24 AM 1.00 mi 00:09:23.9 1.00 mi 09:23 min/mi 84.1 rpm 131.4 bpm (74%)
3 5:48:47 AM 2.00 mi 00:09:52.9 1.00 mi 09:52 min/mi 81.2 rpm 134.1 bpm (76%)
4 5:58:40 AM 3.00 mi 00:01:44.9 0.17 mi 10:05 min/mi 83.1 rpm 134.4 bpm (76%)
5 6:00:38 AM 3.17 mi 00:09:04.6 1.00 mi 09:04 min/mi 83.6 rpm 140.7 bpm (79%)
6 6:10:37 AM 4.17 mi 00:09:25.6 1.00 mi 09:25 min/mi 82.5 rpm 143.6 bpm (81%)
7 6:20:02 AM 5.17 mi 00:09:44.6 1.00 mi 09:44 min/mi 79.8 rpm 142.5 bpm (80%)
8 6:29:47 AM 6.17 mi 00:09:21.1 0.97 mi 09:39 min/mi 78.5 rpm 141.4 bpm (80%)
Totals: 01:07:33.0 7.13 mi 09:28 min/mi 82.4 rpm 137.1 bpm (77%)

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

Monday, June 8, 2015

60' AB

 

Summary

Name 60' AB
Location Houston, TX
Start Time 6/8/2015 5:50 AM (UTC-05:00) Category My Activities:Running
Distance 6.58 mi Time 01:05:47.0
Time Moving 01:05:47.0 Stopped 00:00:25.0
Avg. pace 09:59 min/mi Max. pace 07:16 min/mi
Avg. heart rate 132.3 bpm Max. heart rate 143.6 bpm
Weather Sunny; 72.0 °F
Notes OBJECTIVE
60' @ 132 ± 5 bpm

This one started out really strong but faded in the back half. Heart rate wasn't recovering as fast as the first half (or yesterday).

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 5:50:03 AM 0.00 mi 00:08:56.9 1.00 mi 08:56 min/mi 125.7 bpm (71%)
2 5:58:59 AM 1.00 mi 00:09:26.0 1.00 mi 09:26 min/mi 133.2 bpm (75%)
3 6:08:25 AM 2.00 mi 00:09:52.5 1.00 mi 09:52 min/mi 134.3 bpm (76%)
4 6:18:18 AM 3.00 mi 00:10:18.7 1.00 mi 10:18 min/mi 133.2 bpm (75%)
5 6:28:37 AM 4.00 mi 00:10:35.9 1.00 mi 10:35 min/mi 133.2 bpm (75%)
6 6:39:13 AM 5.00 mi 00:10:36.1 1.00 mi 10:36 min/mi 133.1 bpm (75%)
7 6:49:50 AM 6.00 mi 00:06:27.4 0.62 mi 10:29 min/mi 132.2 bpm (75%)
Totals: 01:05:47.0 6.58 mi 09:59 min/mi 132.3 bpm (75%)

Heart Rate

Min. Max. Avg.
71.4 bpm 143.6 bpm 132.3 bpm

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