Saturday, July 4, 2015

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)

Friday, July 3, 2015

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)

Thursday, July 2, 2015

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)

Wednesday, July 1, 2015

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)

Tuesday, June 30, 2015

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)

Monday, June 29, 2015

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)