60' AB/30' LT

 

Summary

Name	60' AB/30' LT
Location	Houston, TX
Start Time	7/4/2015 6:23 AM (UTC-05:00)		Category	My Activities:Running
Distance	9.13 mi		Time	01:30:48.0
Time Moving	01:30:48.0		Stopped	00:00:11.0
Avg. pace	09:56 min/mi		Max. pace	07:39 min/mi
Avg. heart rate	137.5 bpm		Max. heart rate	152.3 bpm
Avg. cadence	79.6 rpm		Max. cadence	93.0 rpm
Weather	Partly cloudy; 78.2 °F
Notes	OBJECTIVE 60' @ 132 ± 5 bpm 30' @ 142 ± 5 bpm This run was quite ragged. I didn't ever get into a rhythm and had a hard time keeping heart rate within target ranges. Wondering if the air temperature and humidity was messing with my norms ....

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	6:23:41 AM	0.00 mi	00:08:54.1	1.00 mi	08:54 min/mi	86.2 rpm	127.2 bpm (72%)
2	6:32:35 AM	1.00 mi	00:09:21.3	1.00 mi	09:21 min/mi	83.3 rpm	135.4 bpm (76%)
3	6:41:54 AM	2.00 mi	00:09:47.2	1.00 mi	09:47 min/mi	79.7 rpm	135.0 bpm (76%)
4	6:51:43 AM	3.00 mi	00:10:13.9	1.00 mi	10:14 min/mi	78.7 rpm	136.5 bpm (77%)
5	7:01:55 AM	4.00 mi	00:10:40.4	1.00 mi	10:40 min/mi	77.0 rpm	135.3 bpm (76%)
6	7:12:36 AM	5.00 mi	00:10:39.3	1.00 mi	10:39 min/mi	76.3 rpm	135.3 bpm (76%)
7	7:23:16 AM	6.00 mi	00:01:04.6	0.13 mi	08:19 min/mi	87.3 rpm	132.9 bpm (75%)
8	7:25:29 AM	6.13 mi	00:09:42.8	1.00 mi	09:43 min/mi	81.3 rpm	142.8 bpm (81%)
9	7:35:12 AM	7.13 mi	00:10:06.4	1.00 mi	10:06 min/mi	77.8 rpm	144.1 bpm (81%)
10	7:45:18 AM	8.13 mi	00:10:16.8	1.00 mi	10:17 min/mi	76.7 rpm	145.2 bpm (82%)
11	7:55:36 AM	9.13 mi	00:00:13.1	0.03 mi	07:47 min/mi	89.0 rpm	139.9 bpm (79%)
Totals:			01:30:48.0	9.13 mi	09:56 min/mi	79.6 rpm	137.5 bpm (78%)

Heart Rate

Min.	Max.	Avg.
76.9bpm	152.3bpm	137.5bpm

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	7/3/2015 5:21 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.47 mi		Time	01:03:53.0
Time Moving	01:03:53.0		Stopped	00:00:09.0
Avg. pace	09:53 min/mi		Max. pace	07:57 min/mi
Avg. heart rate	132.6 bpm		Max. heart rate	142.7 bpm
Weather	Sunny; 75.9 °F
Notes	OBJECTIVE 60' @ 132 ± 5 bpm I gamed this one a little bit. After 5 miles, my average pace at the required heart rate was 9:51. Of course, my heart rate was drifting up with every mile. I wondered what would happen if I just tried to hold pace at the overall average for the rest of the run, could my heart rate stay at target? Well, it looks like the answer is "yes". But this suggests something - I'm not quite sure what. The only plausible theory I have come up with is that there's a mechanical shortcoming of the heart rate monitor and GPS watch. I suspect there's a delay in the wifi communications .... Not sure I'm going to be able to figure this one out but I'll keep thinking about it.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:21:46 AM	0.00 mi	00:09:09.1	1.00 mi	09:09 min/mi	127.2 bpm (72%)
2	5:30:57 AM	1.00 mi	00:09:39.0	1.00 mi	09:39 min/mi	133.2 bpm (75%)
3	5:40:34 AM	2.00 mi	00:09:53.2	1.00 mi	09:53 min/mi	131.7 bpm (74%)
4	5:50:28 AM	3.00 mi	00:10:11.7	1.00 mi	10:12 min/mi	132.1 bpm (75%)
5	6:00:39 AM	4.00 mi	00:10:24.6	1.00 mi	10:25 min/mi	132.1 bpm (75%)
6	6:11:04 AM	5.00 mi	00:09:50.2	1.00 mi	09:50 min/mi	137.3 bpm (78%)
7	6:20:54 AM	6.00 mi	00:04:50.4	0.50 mi	09:46 min/mi	137.1 bpm (77%)
Totals:			01:03:53.0	6.47 mi	09:53 min/mi	132.6 bpm (75%)

Heart Rate

Min.	Max.	Avg.
74.0bpm	142.7bpm	132.6bpm

Splits: Recorded laps

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

20' AB/40' MSD

 

Summary

Name	20' AB/40' MSD
Location	Houston, TX
Start Time	7/2/2015 5:56 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.39 mi		Time	01:09:24.0
Time Moving	01:09:24.0		Stopped	00:00:34.0
Avg. pace	10:52 min/mi		Max. pace	05:45 min/mi
Avg. heart rate	128.4 bpm		Max. heart rate	156.8 bpm
Avg. cadence	71.7 rpm		Max. cadence	101.3 rpm
Weather	Sunny; 71.6 °F
Notes	OBJECTIVE 20' @ 132 ± 5 bpm 40' MSD intervals up to 146 bpm with recoveries 110 bpm Felt good. Very humid from the past few days' rain. This workout compares favorably to Tuesday's which had the same objectives.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:56:24 AM	0.00 mi	00:08:54.5	1.00 mi	08:55 min/mi	86.3 rpm	126.4 bpm (71%)
2	6:05:43 AM	1.00 mi	00:09:09.1	1.00 mi	09:09 min/mi	84.9 rpm	132.5 bpm (75%)
3	6:14:53 AM	2.00 mi	00:02:58.3	0.28 mi	10:32 min/mi	79.8 rpm	133.9 bpm (76%)
4	6:17:51 AM	2.28 mi	00:00:43.6	0.04 mi	17:10 min/mi	57.8 rpm	113.8 bpm (64%)
5	6:18:34 AM	2.32 mi	00:00:31.1	0.09 mi	05:29 min/mi	90.7 rpm	128.3 bpm (72%)
6	6:19:05 AM	2.42 mi	00:01:40.6	0.09 mi	18:03 min/mi	61.3 rpm	130.8 bpm (74%)
7	6:20:46 AM	2.51 mi	00:00:28.3	0.08 mi	05:42 min/mi	90.6 rpm	129.4 bpm (73%)
8	6:21:14 AM	2.59 mi	00:01:40.6	0.11 mi	14:39 min/mi	62.6 rpm	132.1 bpm (75%)
9	6:22:55 AM	2.71 mi	00:00:28.2	0.09 mi	05:31 min/mi	90.9 rpm	129.6 bpm (73%)
10	6:23:23 AM	2.79 mi	00:01:51.1	0.13 mi	14:36 min/mi	63.8 rpm	129.9 bpm (73%)
11	6:25:14 AM	2.92 mi	00:00:31.2	0.09 mi	05:31 min/mi	94.2 rpm	132.7 bpm (75%)
12	6:25:46 AM	3.02 mi	00:01:26.5	0.10 mi	15:06 min/mi	61.9 rpm	134.6 bpm (76%)
13	6:27:11 AM	3.11 mi	00:00:26.0	0.08 mi	05:09 min/mi	91.2 rpm	129.4 bpm (73%)
14	6:27:38 AM	3.20 mi	00:03:13.2	0.20 mi	16:13 min/mi	59.9 rpm	124.7 bpm (70%)
15	6:30:51 AM	3.39 mi	00:00:34.4	0.10 mi	05:33 min/mi	89.3 rpm	129.8 bpm (73%)
16	6:31:26 AM	3.50 mi	00:01:43.5	0.11 mi	15:47 min/mi	61.4 rpm	130.6 bpm (74%)
17	6:33:09 AM	3.61 mi	00:00:27.4	0.09 mi	05:17 min/mi	93.7 rpm	130.1 bpm (74%)
18	6:33:37 AM	3.69 mi	00:02:22.6	0.16 mi	15:00 min/mi	60.9 rpm	127.9 bpm (72%)
19	6:36:00 AM	3.85 mi	00:00:27.8	0.09 mi	05:23 min/mi	93.1 rpm	131.2 bpm (74%)
20	6:36:27 AM	3.94 mi	00:04:26.9	0.28 mi	16:01 min/mi	59.0 rpm	121.5 bpm (69%)
21	6:40:54 AM	4.22 mi	00:00:31.4	0.09 mi	05:44 min/mi	88.7 rpm	127.5 bpm (72%)
22	6:41:26 AM	4.31 mi	00:01:19.8	0.08 mi	15:48 min/mi	61.3 rpm	131.9 bpm (75%)
23	6:42:46 AM	4.39 mi	00:00:25.6	0.08 mi	05:11 min/mi	93.7 rpm	129.7 bpm (73%)
24	6:43:11 AM	4.47 mi	00:02:09.3	0.14 mi	15:40 min/mi	61.0 rpm	131.5 bpm (74%)
25	6:45:20 AM	4.61 mi	00:00:28.8	0.09 mi	05:30 min/mi	90.0 rpm	130.2 bpm (74%)
26	6:45:49 AM	4.70 mi	00:02:09.4	0.14 mi	15:46 min/mi	60.2 rpm	128.1 bpm (72%)
27	6:47:59 AM	4.84 mi	00:00:26.9	0.08 mi	05:28 min/mi	91.8 rpm	130.7 bpm (74%)
28	6:48:26 AM	4.92 mi	00:02:16.3	0.16 mi	14:26 min/mi	62.5 rpm	128.1 bpm (72%)
29	6:50:42 AM	5.08 mi	00:00:26.1	0.08 mi	05:32 min/mi	92.8 rpm	129.5 bpm (73%)
30	6:51:08 AM	5.15 mi	00:02:53.6	0.18 mi	15:52 min/mi	60.9 rpm	126.1 bpm (71%)
31	6:54:02 AM	5.34 mi	00:00:26.7	0.08 mi	05:23 min/mi	94.9 rpm	130.5 bpm (74%)
32	6:54:29 AM	5.42 mi	00:01:53.4	0.12 mi	15:34 min/mi	60.5 rpm	129.7 bpm (73%)
33	6:56:22 AM	5.54 mi	00:00:26.1	0.08 mi	05:47 min/mi	92.1 rpm	130.2 bpm (74%)
34	6:56:49 AM	5.62 mi	00:02:53.3	0.19 mi	15:07 min/mi	58.8 rpm	124.1 bpm (70%)
35	6:59:42 AM	5.81 mi	00:00:26.7	0.08 mi	05:16 min/mi	93.5 rpm	129.1 bpm (73%)
36	7:00:08 AM	5.89 mi	00:02:13.0	0.14 mi	15:27 min/mi	60.5 rpm	131.8 bpm (74%)
37	7:02:21 AM	6.04 mi	00:00:24.4	0.08 mi	05:01 min/mi	92.2 rpm	128.1 bpm (72%)
38	7:02:46 AM	6.12 mi	00:03:24.2	0.21 mi	16:26 min/mi	59.5 rpm	123.5 bpm (70%)
39	7:06:10 AM	6.32 mi	00:00:39.1	0.08 mi	07:50 min/mi	84.0 rpm	120.9 bpm (68%)
Totals:			01:09:24.0	6.39 mi	10:52 min/mi	71.7 rpm	128.4 bpm (73%)

Heart Rate

Min.	Max.	Avg.
69.5bpm	156.8bpm	128.4bpm

Splits: Recorded laps

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

20' AB/40' LT

 

Summary

Name	20' AB/40' LT
Location	Houston, TX
Start Time	7/1/2015 5:23 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.11 mi		Time	01:02:21.0
Time Moving	01:02:21.0		Stopped	00:00:10.0
Avg. pace	08:46 min/mi		Max. pace	07:32 min/mi
Avg. heart rate	139.6 bpm		Max. heart rate	148.6 bpm
Weather	Partly cloudy; 71.4 °F
Notes	OBJECTIVE 20' @ 132 ± 5 bpm 40' @ 142 ± 5 bpm Felt good about this run. Maintained consistent pace throughout lactate threshold phase of run. Pace wasn't anything especially impressive but seems to suggest improvement to me.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:23:19 AM	0.00 mi	00:08:55.6	1.00 mi	08:56 min/mi	127.7 bpm (72%)
2	5:32:14 AM	1.00 mi	00:09:07.8	1.00 mi	09:08 min/mi	133.8 bpm (76%)
3	5:41:21 AM	2.00 mi	00:02:25.6	0.25 mi	09:37 min/mi	135.1 bpm (76%)
4	5:44:47 AM	2.25 mi	00:08:23.5	1.00 mi	08:24 min/mi	140.9 bpm (80%)
5	5:53:09 AM	3.25 mi	00:08:28.6	1.00 mi	08:29 min/mi	143.6 bpm (81%)
6	6:01:38 AM	4.25 mi	00:08:40.6	1.00 mi	08:41 min/mi	145.2 bpm (82%)
7	6:10:18 AM	5.25 mi	00:08:50.3	1.00 mi	08:50 min/mi	144.1 bpm (81%)
8	6:19:10 AM	6.25 mi	00:07:42.4	0.88 mi	08:46 min/mi	144.8 bpm (82%)
Totals:			01:02:21.0	7.11 mi	08:46 min/mi	139.6 bpm (79%)

Heart Rate

Min.	Max.	Avg.
68.1bpm	148.6bpm	139.6bpm

Splits: Recorded laps

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

20' AB/40' MSD

 

Summary

Name	20' AB/40' MSD
Location	Houston, TX
Start Time	6/30/2015 5:16 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.85 mi		Time	01:05:40.0
Time Moving	01:05:40.0		Stopped	00:00:08.0
Avg. pace	11:13 min/mi		Max. pace	05:38 min/mi
Avg. heart rate	127.5 bpm		Max. heart rate	157.0 bpm
Avg. cadence	71.6 rpm		Max. cadence	100.7 rpm
Weather	Sunny; 78.2 °F
Notes	OBJECTIVE 20' @ 132 ± 5 bpm 40' MSD intervals up to 146 bpm w/ recoveries back to 110 bpm Left fine this morning. Worked on holding form throughout the hard intervals.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:16:37 AM	0.00 mi	00:09:33.6	1.00 mi	09:34 min/mi	86.3 rpm	125.6 bpm (71%)
2	5:26:12 AM	1.00 mi	00:09:53.2	1.00 mi	09:53 min/mi	84.1 rpm	132.1 bpm (75%)
3	5:36:04 AM	2.00 mi	00:00:51.9	0.07 mi	11:52 min/mi	76.0 rpm	129.5 bpm (73%)
4	5:37:41 AM	2.07 mi	00:00:27.0	0.07 mi	06:13 min/mi	87.7 rpm	124.2 bpm (70%)
5	5:38:08 AM	2.15 mi	00:01:21.6	0.08 mi	16:12 min/mi	62.8 rpm	127.3 bpm (72%)
6	5:39:30 AM	2.23 mi	00:00:34.4	0.10 mi	05:51 min/mi	89.4 rpm	129.0 bpm (73%)
7	5:40:04 AM	2.33 mi	00:02:00.2	0.13 mi	15:09 min/mi	62.8 rpm	128.7 bpm (73%)
8	5:42:04 AM	2.46 mi	00:00:29.2	0.09 mi	05:32 min/mi	89.8 rpm	129.7 bpm (73%)
9	5:42:34 AM	2.55 mi	00:02:28.5	0.16 mi	15:55 min/mi	60.0 rpm	126.3 bpm (71%)
10	5:45:02 AM	2.70 mi	00:00:30.6	0.09 mi	05:43 min/mi	89.6 rpm	129.4 bpm (73%)
11	5:45:33 AM	2.79 mi	00:02:32.5	0.16 mi	15:51 min/mi	59.6 rpm	124.4 bpm (70%)
12	5:48:05 AM	2.95 mi	00:00:37.1	0.11 mi	05:33 min/mi	92.5 rpm	129.6 bpm (73%)
13	5:48:43 AM	3.06 mi	00:02:15.2	0.14 mi	16:25 min/mi	60.0 rpm	126.0 bpm (71%)
14	5:50:58 AM	3.20 mi	00:00:29.5	0.09 mi	05:16 min/mi	89.8 rpm	128.9 bpm (73%)
15	5:51:27 AM	3.29 mi	00:02:51.9	0.19 mi	14:55 min/mi	61.2 rpm	125.5 bpm (71%)
16	5:54:19 AM	3.49 mi	00:00:35.1	0.10 mi	05:35 min/mi	92.8 rpm	137.0 bpm (77%)
17	5:54:55 AM	3.59 mi	00:02:58.9	0.20 mi	15:10 min/mi	60.8 rpm	126.6 bpm (72%)
18	5:57:53 AM	3.79 mi	00:00:28.6	0.09 mi	05:34 min/mi	92.7 rpm	131.1 bpm (74%)
19	5:58:22 AM	3.87 mi	00:03:03.2	0.19 mi	15:54 min/mi	59.9 rpm	123.5 bpm (70%)
20	6:01:25 AM	4.07 mi	00:00:28.5	0.09 mi	05:26 min/mi	91.5 rpm	129.1 bpm (73%)
21	6:01:54 AM	4.15 mi	00:03:10.4	0.21 mi	15:12 min/mi	60.7 rpm	124.8 bpm (70%)
22	6:05:04 AM	4.36 mi	00:00:29.1	0.09 mi	05:30 min/mi	92.0 rpm	130.4 bpm (74%)
23	6:05:33 AM	4.45 mi	00:03:10.5	0.20 mi	15:55 min/mi	60.1 rpm	123.4 bpm (70%)
24	6:08:45 AM	4.65 mi	00:00:28.2	0.09 mi	05:18 min/mi	92.3 rpm	126.3 bpm (71%)
25	6:09:13 AM	4.74 mi	00:03:07.3	0.20 mi	15:34 min/mi	61.0 rpm	124.6 bpm (70%)
26	6:12:20 AM	4.94 mi	00:00:26.2	0.09 mi	05:00 min/mi	90.9 rpm	127.4 bpm (72%)
27	6:12:47 AM	5.03 mi	00:02:02.0	0.13 mi	15:48 min/mi	60.5 rpm	130.0 bpm (73%)
28	6:14:49 AM	5.16 mi	00:00:27.0	0.09 mi	05:06 min/mi	91.3 rpm	128.3 bpm (72%)
29	6:15:16 AM	5.24 mi	00:02:12.9	0.14 mi	15:59 min/mi	60.9 rpm	129.0 bpm (73%)
30	6:17:29 AM	5.38 mi	00:00:26.2	0.09 mi	05:08 min/mi	93.5 rpm	131.0 bpm (74%)
31	6:17:55 AM	5.47 mi	00:02:25.2	0.15 mi	15:40 min/mi	60.6 rpm	130.2 bpm (74%)
32	6:20:20 AM	5.62 mi	00:00:28.7	0.09 mi	05:09 min/mi	91.1 rpm	128.6 bpm (73%)
33	6:20:49 AM	5.72 mi	00:02:22.3	0.15 mi	15:46 min/mi	59.8 rpm	128.5 bpm (73%)
Totals:			01:05:40.0	5.85 mi	11:13 min/mi	71.6 rpm	127.5 bpm (72%)

Heart Rate

Min.	Max.	Avg.
87.0bpm	157.0bpm	127.5bpm

Splits: Recorded laps

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

60' AB

 

Summary

Location	Houston, TX
Start Time	6/29/2015 5:16 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.15 mi		Time	01:02:21.0
Time Moving	01:02:21.0		Stopped	00:00:16.0
Avg. pace	10:08 min/mi		Max. pace	07:32 min/mi
Avg. heart rate	132.6 bpm		Max. heart rate	144.4 bpm
Weather	Sunny; 77.6 °F
Notes	OBJECTIVE 60' @ 132 ± 5 bpm Felt fine. Wish I was running faster at this heart rate ....

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:16:35 AM	0.00 mi	00:09:19.3	1.00 mi	09:19 min/mi	127.1 bpm (72%)
2	5:25:53 AM	1.00 mi	00:09:49.3	1.00 mi	09:49 min/mi	132.6 bpm (75%)
3	5:35:43 AM	2.00 mi	00:10:05.2	1.00 mi	10:05 min/mi	132.9 bpm (75%)
4	5:45:49 AM	3.00 mi	00:10:34.3	1.00 mi	10:34 min/mi	134.9 bpm (76%)
5	5:56:23 AM	4.00 mi	00:10:35.6	1.00 mi	10:36 min/mi	132.7 bpm (75%)
6	6:06:58 AM	5.00 mi	00:10:33.3	1.00 mi	10:33 min/mi	133.7 bpm (76%)
7	6:17:31 AM	6.00 mi	00:01:39.5	0.17 mi	09:51 min/mi	139.2 bpm (79%)
Totals:			01:02:21.0	6.15 mi	10:08 min/mi	132.6 bpm (75%)

Heart Rate

Min.	Max.	Avg.
78.0bpm	144.4bpm	132.6bpm

Splits: Recorded laps

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