Aerobic Threshold 10 Mile Time Trial

 

Summary

Name	10M AeT Time Trial
Location	Houston, TX
Start Time	6/27/2015 6:16 AM (UTC-05:00)		Category	My Activities:Running
Distance	9.97 mi		Time	01:49:13.0
Time Moving	01:49:13.0		Stopped	00:00:46.0
Avg. pace	10:57 min/mi		Max. pace	08:11 min/mi
Avg. heart rate	133.2 bpm		Max. heart rate	141.1 bpm
Avg. cadence	76.8 rpm		Max. cadence	92.1 rpm
Weather	Sunny; 78.4 °F
Notes	OBJECTIVE 10M @ HR capped @ 132 bpm Disappointed but probably shouldn't be. I had no real reason to have any idea how fast I could cover 10 miles at this heart rate. I want to believe this mornings heat and humidity slowed the proceedings. Noticed my first mile split was 9:31. My April 13th 1 mile time trial was 9:32. ... disappointed .... This was by far my longest effort on a track. I wanted to eliminate any uneven ground and up's and down's.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	6:16:10 AM	0.00 mi	00:09:31.5	1.00 mi	09:32 min/mi	81.8 rpm	131.1 bpm (74%)
2	6:25:41 AM	1.00 mi	00:10:09.3	1.00 mi	10:09 min/mi	82.1 rpm	131.8 bpm (74%)
3	6:35:51 AM	2.00 mi	00:10:30.7	1.00 mi	10:31 min/mi	81.1 rpm	132.2 bpm (75%)
4	6:46:22 AM	3.00 mi	00:10:42.1	1.00 mi	10:42 min/mi	79.3 rpm	133.1 bpm (75%)
5	6:57:04 AM	4.00 mi	00:10:42.0	1.00 mi	10:42 min/mi	77.9 rpm	133.2 bpm (75%)
6	7:07:46 AM	5.00 mi	00:11:37.6	1.00 mi	11:38 min/mi	75.7 rpm	132.4 bpm (75%)
7	7:19:24 AM	6.00 mi	00:11:17.4	1.00 mi	11:17 min/mi	74.6 rpm	133.5 bpm (75%)
8	7:30:41 AM	7.00 mi	00:11:29.5	1.00 mi	11:30 min/mi	74.7 rpm	133.9 bpm (76%)
9	7:42:12 AM	8.00 mi	00:11:41.3	1.00 mi	11:41 min/mi	72.5 rpm	134.7 bpm (76%)
10	7:53:52 AM	9.00 mi	00:11:58.0	1.00 mi	11:58 min/mi	70.6 rpm	135.7 bpm (77%)
11	8:05:50 AM	10.00 mi	00:00:20.7	0.04 mi	08:47 min/mi	87.3 rpm	132.4 bpm (75%)
Totals:			01:49:13.0	9.97 mi	10:57 min/mi	76.8 rpm	133.2 bpm (75%)

Heart Rate

Min.	Max.	Avg.
117.8bpm	141.1bpm	133.2bpm

Splits: Recorded laps

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

40' AB/45' MSD

 

Summary

Name	40' AB/45' MSD
Location	Houston, TX
Start Time	6/25/2015 5:55 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.89 mi		Time	01:27:19.0
Time Moving	01:27:19.0		Stopped	00:00:11.0
Avg. pace	11:04 min/mi		Max. pace	05:25 min/mi
Avg. heart rate	129.8 bpm		Max. heart rate	155.2 bpm
Weather	Sunny; 75.5 °F
Notes	OBJECTIVE 40' @ 132 ± 5 bpm 45' MSD intervals up to 146 bpm with recoveries back to 110 bpm Felt okay today. Seemed like I was slower to recover than usual. Tomorrow is a rest day before Saturday's time trial.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:55:43 AM	0.00 mi	00:09:03.3	1.00 mi	09:03 min/mi	129.7 bpm (73%)
2	6:04:45 AM	1.00 mi	00:09:31.6	1.00 mi	09:31 min/mi	136.0 bpm (77%)
3	6:14:18 AM	2.00 mi	00:09:54.5	1.00 mi	09:54 min/mi	136.6 bpm (77%)
4	6:24:12 AM	3.00 mi	00:10:13.9	1.00 mi	10:13 min/mi	136.9 bpm (77%)
5	6:34:26 AM	4.00 mi	00:01:27.4	0.14 mi	10:36 min/mi	136.3 bpm (77%)
6	6:36:39 AM	4.14 mi	00:01:45.9	0.11 mi	16:19 min/mi	114.9 bpm (65%)
7	6:38:25 AM	4.25 mi	00:00:33.0	0.10 mi	05:38 min/mi	130.2 bpm (74%)
8	6:38:57 AM	4.34 mi	00:01:42.2	0.12 mi	14:48 min/mi	134.8 bpm (76%)
9	6:40:40 AM	4.46 mi	00:00:28.1	0.08 mi	05:46 min/mi	132.6 bpm (75%)
10	6:41:08 AM	4.54 mi	00:03:10.6	0.19 mi	16:25 min/mi	122.7 bpm (69%)
11	6:44:19 AM	4.73 mi	00:00:30.2	0.09 mi	05:37 min/mi	127.8 bpm (72%)
12	6:44:49 AM	4.82 mi	00:03:45.0	0.24 mi	15:37 min/mi	122.3 bpm (69%)
13	6:48:34 AM	5.06 mi	00:00:35.2	0.10 mi	05:36 min/mi	130.1 bpm (74%)
14	6:49:09 AM	5.17 mi	00:02:15.3	0.15 mi	15:31 min/mi	128.4 bpm (73%)
15	6:51:25 AM	5.31 mi	00:00:30.2	0.09 mi	05:48 min/mi	130.2 bpm (74%)
16	6:51:55 AM	5.40 mi	00:03:21.0	0.21 mi	15:58 min/mi	124.3 bpm (70%)
17	6:55:16 AM	5.61 mi	00:00:38.3	0.11 mi	06:02 min/mi	130.7 bpm (74%)
18	6:55:54 AM	5.72 mi	00:03:48.7	0.23 mi	16:41 min/mi	120.1 bpm (68%)
19	6:59:42 AM	5.94 mi	00:00:34.4	0.10 mi	05:53 min/mi	126.4 bpm (71%)
20	7:00:17 AM	6.04 mi	00:02:46.2	0.17 mi	16:24 min/mi	125.8 bpm (71%)
21	7:03:04 AM	6.21 mi	00:00:33.7	0.10 mi	05:34 min/mi	130.7 bpm (74%)
22	7:03:38 AM	6.31 mi	00:03:14.7	0.21 mi	15:46 min/mi	124.0 bpm (70%)
23	7:06:52 AM	6.52 mi	00:00:30.4	0.09 mi	05:44 min/mi	127.5 bpm (72%)
24	7:07:23 AM	6.60 mi	00:02:20.3	0.14 mi	16:22 min/mi	126.5 bpm (71%)
25	7:09:43 AM	6.75 mi	00:00:39.2	0.11 mi	06:01 min/mi	130.6 bpm (74%)
26	7:10:22 AM	6.86 mi	00:02:52.0	0.18 mi	15:36 min/mi	126.4 bpm (71%)
27	7:13:14 AM	7.04 mi	00:00:27.4	0.08 mi	06:04 min/mi	125.9 bpm (71%)
28	7:13:41 AM	7.12 mi	00:03:50.3	0.25 mi	15:15 min/mi	123.8 bpm (70%)
29	7:17:32 AM	7.37 mi	00:00:32.6	0.10 mi	05:36 min/mi	127.7 bpm (72%)
30	7:18:05 AM	7.46 mi	00:03:34.6	0.22 mi	16:08 min/mi	124.9 bpm (71%)
31	7:21:40 AM	7.69 mi	00:00:34.4	0.11 mi	05:21 min/mi	130.6 bpm (74%)
32	7:22:14 AM	7.79 mi	00:01:44.6	0.11 mi	15:19 min/mi	137.9 bpm (78%)
Totals:			01:27:19.0	7.89 mi	11:04 min/mi	129.8 bpm (73%)

Heart Rate

Min.	Max.	Avg.
70.8 bpm	155.2 bpm	129.8 bpm

Splits: Recorded laps

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

40' MSD/40' LT

 

Summary

Name	40' MSD/40' LT
Location	Houston, TX
Start Time	6/24/2015 6:16 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.18 mi		Time	01:25:04.0
Time Moving	01:25:04.0		Stopped	00:00:39.0
Avg. pace	10:23 min/mi		Max. pace	05:26 min/mi
Avg. heart rate	134.3 bpm		Max. heart rate	154.5 bpm
Avg. cadence	73.4 rpm		Max. cadence	99.1 rpm
Weather	Sunny; 74.3 °F
Notes	OBJECTIVE 5-10' WU 40' MSD to 146 bpm w/ recoveries back to 110 bpm 40' LT 142 ± 5 bpm This was a pretty big workout. Unfortunately my left hamstring flared throughout the last half. Other than that I felt pretty good. I'll need to monitor the hammy.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	6:16:20 AM	0.00 mi	00:06:02.1	0.64 mi	09:25 min/mi	83.0 rpm	124.0 bpm (70%)
2	6:22:23 AM	0.64 mi	00:00:57.1	0.17 mi	05:34 min/mi	90.5 rpm	131.0 bpm (74%)
3	6:23:20 AM	0.81 mi	00:01:29.4	0.09 mi	15:49 min/mi	60.3 rpm	129.5 bpm (73%)
4	6:24:49 AM	0.91 mi	00:00:38.3	0.11 mi	06:01 min/mi	91.9 rpm	128.1 bpm (72%)
5	6:25:27 AM	1.01 mi	00:01:32.7	0.10 mi	15:49 min/mi	62.4 rpm	129.6 bpm (73%)
6	6:27:00 AM	1.11 mi	00:00:42.0	0.12 mi	05:51 min/mi	90.4 rpm	129.7 bpm (73%)
7	6:27:42 AM	1.23 mi	00:01:25.5	0.09 mi	15:35 min/mi	62.8 rpm	130.8 bpm (74%)
8	6:29:08 AM	1.32 mi	00:00:38.0	0.11 mi	05:43 min/mi	90.6 rpm	128.3 bpm (72%)
9	6:29:46 AM	1.43 mi	00:01:42.1	0.11 mi	14:48 min/mi	64.5 rpm	132.3 bpm (75%)
10	6:31:28 AM	1.55 mi	00:00:37.0	0.11 mi	05:26 min/mi	90.8 rpm	129.5 bpm (73%)
11	6:32:05 AM	1.66 mi	00:02:14.3	0.14 mi	15:50 min/mi	60.6 rpm	125.0 bpm (71%)
12	6:34:19 AM	1.80 mi	00:00:46.1	0.12 mi	06:16 min/mi	89.6 rpm	128.9 bpm (73%)
13	6:35:05 AM	1.92 mi	00:02:20.2	0.15 mi	15:26 min/mi	61.3 rpm	125.8 bpm (71%)
14	6:37:26 AM	2.07 mi	00:00:36.6	0.11 mi	05:35 min/mi	90.3 rpm	128.3 bpm (72%)
15	6:38:02 AM	2.18 mi	00:02:32.4	0.15 mi	17:01 min/mi	60.5 rpm	125.7 bpm (71%)
16	6:40:35 AM	2.33 mi	00:00:33.5	0.10 mi	05:19 min/mi	92.8 rpm	127.7 bpm (72%)
17	6:41:08 AM	2.44 mi	00:01:50.7	0.11 mi	16:20 min/mi	61.2 rpm	130.1 bpm (73%)
18	6:42:59 AM	2.55 mi	00:00:32.1	0.09 mi	05:47 min/mi	93.1 rpm	127.7 bpm (72%)
19	6:43:31 AM	2.64 mi	00:01:51.3	0.12 mi	15:22 min/mi	61.5 rpm	129.4 bpm (73%)
20	6:45:23 AM	2.76 mi	00:00:37.4	0.11 mi	05:42 min/mi	91.9 rpm	128.7 bpm (73%)
21	6:46:00 AM	2.87 mi	00:02:11.2	0.14 mi	15:30 min/mi	61.6 rpm	128.3 bpm (72%)
22	6:48:11 AM	3.01 mi	00:00:33.6	0.10 mi	05:39 min/mi	92.4 rpm	130.9 bpm (74%)
23	6:48:45 AM	3.11 mi	00:03:51.5	0.24 mi	16:18 min/mi	59.0 rpm	121.9 bpm (69%)
24	6:52:36 AM	3.35 mi	00:00:27.1	0.08 mi	05:44 min/mi	85.9 rpm	127.8 bpm (72%)
25	6:53:03 AM	3.43 mi	00:01:55.5	0.12 mi	15:43 min/mi	60.2 rpm	131.8 bpm (74%)
26	6:55:47 AM	3.55 mi	00:00:34.4	0.10 mi	05:55 min/mi	89.6 rpm	126.6 bpm (72%)
27	6:56:22 AM	3.65 mi	00:02:32.1	0.16 mi	16:00 min/mi	59.7 rpm	127.8 bpm (72%)
28	6:58:53 AM	3.81 mi	00:00:27.7	0.08 mi	05:44 min/mi	87.3 rpm	127.8 bpm (72%)
29	6:59:22 AM	3.89 mi	00:02:12.9	0.14 mi	15:18 min/mi	59.8 rpm	127.8 bpm (72%)
30	7:01:35 AM	4.03 mi	00:00:31.0	0.09 mi	05:42 min/mi	91.9 rpm	130.9 bpm (74%)
31	7:02:06 AM	4.12 mi	00:00:33.2	0.04 mi	14:12 min/mi	68.6 rpm	152.1 bpm (86%)
32	7:03:17 AM	4.16 mi	00:09:36.5	1.00 mi	09:36 min/mi	78.3 rpm	140.0 bpm (79%)
33	7:13:15 AM	5.16 mi	00:10:04.0	1.00 mi	10:04 min/mi	78.0 rpm	141.6 bpm (80%)
34	7:24:22 AM	6.16 mi	00:10:00.5	1.00 mi	10:00 min/mi	77.0 rpm	142.9 bpm (81%)
35	7:34:23 AM	7.16 mi	00:10:04.5	1.00 mi	10:04 min/mi	75.4 rpm	142.6 bpm (81%)
36	7:44:27 AM	8.16 mi	00:00:28.4	0.07 mi	07:06 min/mi	92.8 rpm	145.3 bpm (82%)
Totals:			01:25:04.0	8.18 mi	10:23 min/mi	73.4 rpm	134.3 bpm (76%)

Heart Rate

Min.	Max.	Avg.
78.4 bpm	154.5 bpm	134.3 bpm

Splits: Recorded laps

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

60' AB

Summary

Name	60' AB
Location	Houston, TX
Start Time	6/23/2015 6:13 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.19 mi		Time	01:01:02.0
Time Moving	01:01:02.0		Stopped	00:00:09.0
Avg. pace	09:51 min/mi		Max. pace	07:27 min/mi
Avg. heart rate	133.3 bpm		Max. heart rate	144.5 bpm
Weather	Sunny; 77.3 °F
Notes	OBJECTIVE 60' @ aerobic base (132 ± 5 bpm) I'm happy with this run. It's by far my fastest 60 minute aerobic base run since using heart rate based training. I'm taking it as progress!

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	6:13:49 AM	0.00 mi	00:08:27.4	1.00 mi	08:27 min/mi	125.9 bpm (71%)
2	6:22:17 AM	1.00 mi	00:09:19.3	1.00 mi	09:19 min/mi	135.3 bpm (76%)
3	6:31:35 AM	2.00 mi	00:09:45.4	1.00 mi	09:45 min/mi	134.2 bpm (76%)
4	6:41:21 AM	3.00 mi	00:10:13.3	1.00 mi	10:13 min/mi	134.9 bpm (76%)
5	6:51:34 AM	4.00 mi	00:10:34.3	1.00 mi	10:34 min/mi	133.8 bpm (76%)
6	7:02:09 AM	5.00 mi	00:10:42.7	1.00 mi	10:42 min/mi	134.1 bpm (76%)
7	7:12:51 AM	6.00 mi	00:02:09.6	0.21 mi	10:19 min/mi	135.5 bpm (77%)
Totals:			01:01:02.0	6.19 mi	09:51 min/mi	133.3 bpm (75%)

Heart Rate

Min.	Max.	Avg.
55.3 bpm	144.5 bpm	133.3 bpm

Splits: Recorded laps

 

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

45' LT

 

Summary

Name	45' LT - Hill
Location	Houston, TX
Start Time	6/22/2015 6:17 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.94 mi		Time	00:46:02.0
Time Moving	00:46:02.0		Stopped	00:00:01.0
Avg. pace	09:19 min/mi		Max. pace	06:48 min/mi
Avg. heart rate	140.2 bpm		Max. heart rate	152.0 bpm
Avg. cadence	81.3 rpm		Max. cadence	93.8 rpm
Weather	Sunny; 77.3 °F
Notes	OBJECTIVE 45' @ lactate threshold (142 ± 5 bpm) on hills No convenient hills so this workout wasn't quite as intended. I didn't seem to have much energy this morning even with a later start. I got it in and am moving on.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	6:17:01 AM	0.00 mi	00:08:01.5	1.00 mi	08:01 min/mi	88.5 rpm	133.0 bpm (75%)
2	6:25:12 AM	1.00 mi	00:09:00.1	1.00 mi	09:00 min/mi	83.5 rpm	140.2 bpm (79%)
3	6:34:12 AM	2.00 mi	00:09:44.2	1.00 mi	09:44 min/mi	80.7 rpm	141.5 bpm (80%)
4	6:43:56 AM	3.00 mi	00:09:40.6	1.00 mi	09:40 min/mi	78.8 rpm	141.8 bpm (80%)
5	6:53:37 AM	4.00 mi	00:09:38.8	0.95 mi	10:11 min/mi	76.1 rpm	143.1 bpm (81%)
Totals:			00:46:02.0	4.94 mi	09:19 min/mi	81.3 rpm	140.2 bpm (79%)

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