Saturday, July 18, 2015

60' AB/45' LT

 

Summary

Name 60' AB/45' LT
Location Houston, TX
Start Time 7/18/2015 5:35 AM (UTC-05:00) Category My Activities:Running
Distance 10.38 mi Time 01:45:49.0
Time Moving 01:45:49.0 Stopped 00:00:12.0
Avg. pace 10:12 min/mi Max. pace 06:47 min/mi
Avg. heart rate 136.1 bpm Max. heart rate 157.5 bpm
Avg. cadence 77.0 rpm Max. cadence 94.2 rpm
Weather Sunny; 79.7 °F
Notes OBJECTIVE
60' @ ≤ 132 bpm
45' @ 142 ± 5 bpm

Everything felt pretty easy today. Wish I was moving faster at these heart rates but trying to stay patient and allow the training effect to catch up with my eagerness. The 85°F heat index may have had a slowing impact.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
Heart beats
per mi
1 5:35:23 AM 0.00 mi 00:09:41.1 1.00 mi 09:41 min/mi 81.2 rpm 121.3 bpm (69%) 1175 bpmi
2 5:45:05 AM 1.00 mi 00:10:01.0 1.00 mi 10:01 min/mi 78.3 rpm 128.3 bpm (73%) 1286 bpmi
3 5:55:06 AM 2.00 mi 00:10:27.0 1.00 mi 10:27 min/mi 75.6 rpm 128.9 bpm (73%) 1348 bpmi
4 6:05:33 AM 3.00 mi 00:10:56.8 1.00 mi 10:57 min/mi 73.7 rpm 129.8 bpm (73%) 1421 bpmi
5 6:16:30 AM 4.00 mi 00:11:18.0 1.00 mi 11:18 min/mi 72.8 rpm 128.8 bpm (73%) 1456 bpmi
6 6:27:48 AM 5.00 mi 00:07:58.3 0.72 mi 11:01 min/mi 74.5 rpm 126.5 bpm (71%) 1394 bpmi
7 6:35:46 AM 5.72 mi 00:09:06.0 1.00 mi 09:06 min/mi 81.9 rpm 147.1 bpm (83%) 1339 bpmi
8 6:44:53 AM 6.72 mi 00:09:30.0 1.00 mi 09:30 min/mi 79.2 rpm 147.3 bpm (83%) 1399 bpmi
9 6:54:23 AM 7.72 mi 00:09:44.5 1.00 mi 09:45 min/mi 77.4 rpm 147.6 bpm (83%) 1438 bpmi
10 7:04:07 AM 8.72 mi 00:10:05.7 1.00 mi 10:06 min/mi 77.5 rpm 149.0 bpm (84%) 1505 bpmi
11 7:14:13 AM 9.72 mi 00:07:12.3 0.67 mi 10:41 min/mi 75.8 rpm 147.3 bpm (83%) 1574 bpmi
Totals: 01:45:49.0 10.38 mi 10:12 min/mi 77.0 rpm 136.1 bpm (77%) 1388 bpmi

Heart Rate

Min. Max. Avg.
76.8bpm 157.5bpm 136.1bpm

Splits: Recorded laps

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

Thursday, July 16, 2015

60' AB

 

Summary

Name 60' AB
Location Houston, TX
Start Time 7/16/2015 5:24 AM (UTC-05:00) Category My Activities:Running
Distance 5.88 mi Time 01:00:43.0
Time Moving 01:00:43.0 Stopped 00:00:24.0
Avg. pace 10:20 min/mi Max. pace 07:14 min/mi
Avg. heart rate 128.2 bpm Max. heart rate 140.1 bpm
Weather Sunny; 77.7 °F
Notes OBJECTIVE
60' @ ≤ 132 bpm

Felt fine out there today. Second aerobic base run with the new target heart rate of 132 or less. Pleased with the overall pace. Believe it compares favorably with the pace during the same workouts when I started heart rate training months ago. The difference is the heart target for those runs was 132 ± 5 bpm.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 5:24:17 AM 0.00 mi 00:09:30.9 1.00 mi 09:31 min/mi 124.7 bpm (70%)
2 5:33:48 AM 1.00 mi 00:09:59.8 1.00 mi 10:00 min/mi 129.6 bpm (73%)
3 5:43:46 AM 2.00 mi 00:10:32.8 1.00 mi 10:33 min/mi 129.1 bpm (73%)
4 5:54:19 AM 3.00 mi 00:10:46.7 1.00 mi 10:47 min/mi 128.7 bpm (73%)
5 6:05:06 AM 4.00 mi 00:10:53.8 1.00 mi 10:54 min/mi 128.5 bpm (73%)
6 6:16:00 AM 5.00 mi 00:09:22.9 0.90 mi 10:25 min/mi 128.4 bpm (73%)
Totals: 01:00:43.0 5.88 mi 10:20 min/mi 128.2 bpm (72%)

Heart Rate

Min. Max. Avg.
60.0bpm 140.1bpm 128.2bpm

Splits: Recorded laps

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

Wednesday, July 15, 2015

30' AB/45' MSD

 

Summary

Name 30' AB/45' LT
Location Houston, TX
Start Time 7/15/2015 5:37 AM (UTC-05:00) Category My Activities:Running
Distance 6.96 mi Time 01:15:16.0
Time Moving 01:15:16.0 Stopped 00:00:20.0
Avg. pace 10:48 min/mi Max. pace 06:08 min/mi
Avg. heart rate 132.5 bpm Max. heart rate 161.6 bpm
Avg. cadence 71.4 rpm Max. cadence 101.3 rpm
Weather Sunny; 77.3 °F
Notes OBJECTIVE
30' @ 132 bpm (122 - 132)
45' MDS intervals ~20 sec. or 146 bpm w/recoveries to 120 bpm

This was another good workout. Felt like I accomplished something. Shortened my intervals to 20 seconds (as prescribed by Diaz) rather than just running until I hit the max heart rate for the interval. Not sure how I did keeping my stride rate less at 180 or less. I suspect I was consistently over. Also, adjusted recoveries to 120 bpm from 110 bpm.

I feel like I'm dialing things in better with the targets I'm evolving to this week.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 5:37:52 AM 0.00 mi 00:09:18.9 1.00 mi 09:19 min/mi 81.8 rpm 123.4 bpm (70%)
2 5:47:10 AM 1.00 mi 00:09:47.3 1.00 mi 09:47 min/mi 79.9 rpm 130.3 bpm (74%)
3 5:56:58 AM 2.00 mi 00:10:17.0 1.00 mi 10:17 min/mi 77.2 rpm 132.0 bpm (75%)
4 6:07:15 AM 3.00 mi 00:01:14.0 0.12 mi 10:29 min/mi 81.5 rpm 132.1 bpm (75%)
5 6:08:28 AM 3.12 mi 00:01:03.7 0.07 mi 15:33 min/mi 58.5 rpm 125.4 bpm (71%)
6 6:09:32 AM 3.19 mi 00:00:18.7 0.05 mi 06:09 min/mi 87.1 rpm 126.2 bpm (71%)
7 6:09:50 AM 3.24 mi 00:01:45.2 0.13 mi 13:33 min/mi 63.8 rpm 132.7 bpm (75%)
8 6:11:36 AM 3.37 mi 00:00:19.4 0.06 mi 05:21 min/mi 88.5 rpm 122.5 bpm (69%)
9 6:11:55 AM 3.43 mi 00:01:20.0 0.09 mi 14:24 min/mi 61.8 rpm 136.5 bpm (77%)
10 6:13:15 AM 3.52 mi 00:00:20.7 0.06 mi 05:19 min/mi 90.3 rpm 129.9 bpm (73%)
11 6:13:36 AM 3.58 mi 00:01:43.1 0.12 mi 14:21 min/mi 62.7 rpm 134.5 bpm (76%)
12 6:15:19 AM 3.70 mi 00:00:19.7 0.06 mi 05:19 min/mi 88.2 rpm 125.2 bpm (71%)
13 6:15:39 AM 3.77 mi 00:02:04.4 0.14 mi 14:32 min/mi 62.1 rpm 133.9 bpm (76%)
14 6:17:43 AM 3.91 mi 00:00:19.6 0.06 mi 05:36 min/mi 87.8 rpm 131.5 bpm (74%)
15 6:18:03 AM 3.97 mi 00:01:40.8 0.12 mi 14:03 min/mi 63.2 rpm 138.3 bpm (78%)
16 6:19:44 AM 4.09 mi 00:00:20.0 0.06 mi 05:20 min/mi 87.6 rpm 129.3 bpm (73%)
17 6:20:04 AM 4.15 mi 00:02:22.5 0.15 mi 15:58 min/mi 60.1 rpm 132.8 bpm (75%)
18 6:22:27 AM 4.30 mi 00:00:19.7 0.07 mi 04:52 min/mi 91.3 rpm 127.8 bpm (72%)
19 6:22:46 AM 4.37 mi 00:01:58.3 0.14 mi 14:11 min/mi 63.2 rpm 136.7 bpm (77%)
20 6:24:45 AM 4.51 mi 00:00:20.2 0.07 mi 04:54 min/mi 89.0 rpm 130.4 bpm (74%)
21 6:25:05 AM 4.57 mi 00:01:38.6 0.11 mi 14:51 min/mi 63.7 rpm 139.4 bpm (79%)
22 6:26:43 AM 4.68 mi 00:00:20.0 0.06 mi 05:12 min/mi 86.8 rpm 130.1 bpm (74%)
23 6:27:04 AM 4.75 mi 00:01:33.5 0.11 mi 14:10 min/mi 61.7 rpm 137.9 bpm (78%)
24 6:28:37 AM 4.86 mi 00:00:19.8 0.06 mi 05:09 min/mi 91.8 rpm 130.2 bpm (74%)
25 6:28:57 AM 4.92 mi 00:01:51.3 0.12 mi 15:22 min/mi 61.9 rpm 139.1 bpm (79%)
26 6:30:48 AM 5.04 mi 00:00:19.5 0.06 mi 05:09 min/mi 91.7 rpm 130.9 bpm (74%)
27 6:31:08 AM 5.11 mi 00:02:18.2 0.15 mi 15:01 min/mi 61.2 rpm 135.4 bpm (76%)
28 6:33:26 AM 5.26 mi 00:00:19.5 0.07 mi 04:59 min/mi 91.6 rpm 133.0 bpm (75%)
29 6:33:46 AM 5.33 mi 00:01:48.9 0.12 mi 14:36 min/mi 62.6 rpm 138.8 bpm (78%)
30 6:35:34 AM 5.45 mi 00:00:20.4 0.07 mi 05:02 min/mi 89.3 rpm 128.2 bpm (72%)
31 6:35:55 AM 5.52 mi 00:01:56.1 0.13 mi 14:26 min/mi 61.5 rpm 135.7 bpm (77%)
32 6:37:51 AM 5.65 mi 00:00:19.6 0.06 mi 05:21 min/mi 92.3 rpm 128.3 bpm (72%)
33 6:38:11 AM 5.71 mi 00:01:47.7 0.11 mi 15:42 min/mi 60.2 rpm 140.5 bpm (79%)
34 6:39:58 AM 5.83 mi 00:00:20.3 0.07 mi 05:03 min/mi 91.3 rpm 125.0 bpm (71%)
35 6:40:19 AM 5.89 mi 00:02:36.6 0.17 mi 15:03 min/mi 60.2 rpm 133.1 bpm (75%)
36 6:42:55 AM 6.07 mi 00:00:21.0 0.07 mi 04:45 min/mi 91.4 rpm 130.8 bpm (74%)
37 6:43:17 AM 6.14 mi 00:02:34.9 0.16 mi 15:48 min/mi 60.6 rpm 134.4 bpm (76%)
38 6:45:52 AM 6.31 mi 00:00:20.8 0.07 mi 05:00 min/mi 88.3 rpm 129.4 bpm (73%)
39 6:46:13 AM 6.38 mi 00:01:31.0 0.10 mi 15:57 min/mi 62.0 rpm 136.9 bpm (77%)
40 6:47:44 AM 6.47 mi 00:00:19.1 0.06 mi 05:04 min/mi 90.3 rpm 127.7 bpm (72%)
41 6:48:03 AM 6.53 mi 00:01:35.2 0.10 mi 15:26 min/mi 61.1 rpm 136.3 bpm (77%)
42 6:49:38 AM 6.64 mi 00:00:19.5 0.07 mi 04:55 min/mi 90.8 rpm 130.5 bpm (74%)
43 6:49:57 AM 6.70 mi 00:02:19.7 0.16 mi 14:53 min/mi 59.5 rpm 135.3 bpm (76%)
44 6:52:17 AM 6.86 mi 00:00:19.1 0.07 mi 04:38 min/mi 89.2 rpm 127.7 bpm (72%)
45 6:52:36 AM 6.93 mi 00:00:52.0 0.06 mi 14:02 min/mi 66.7 rpm 153.0 bpm (86%)
Totals: 01:15:16.0 6.96 mi 10:48 min/mi 71.4 rpm 132.5 bpm (75%)

Heart Rate

Min. Max. Avg.
72.3bpm 161.6bpm 132.5bpm

Splits: Recorded laps

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

Tuesday, July 14, 2015

45' LT

 

Summary

Name 45' LT
Location Houston, TX
Start Time 7/14/2015 5:16 AM (UTC-05:00) Category My Activities:Running
Distance 5.13 mi Time 00:45:16.0
Time Moving 00:45:16.0 Stopped 00:00:00.0
Avg. pace 08:49 min/mi Max. pace 06:46 min/mi
Avg. heart rate 144.3 bpm Max. heart rate 155.8 bpm
Weather Sunny; 77.6 °F
Notes OBJECTIVE
45' @ 147 ± 5 bpm

Continuing my reassessment of training paces ....

Adjusted my lactate threshold up 5 bpm to 147. Threw in a ±5 bpm for cushion. Actually felt like I did something productive this morning.

Felt comfortably "medium".

I think the recalibration for heart-rate-dictated training paces should help show improvements. And keep me engaged and feeling productive.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 5:16:07 AM 0.00 mi 00:08:03.7 1.00 mi 08:04 min/mi 130.3 bpm (74%)
2 5:24:12 AM 1.00 mi 00:08:08.1 1.00 mi 08:08 min/mi 147.9 bpm (84%)
3 5:32:18 AM 2.00 mi 00:09:03.0 1.00 mi 09:03 min/mi 147.3 bpm (83%)
4 5:41:20 AM 3.00 mi 00:09:27.0 1.00 mi 09:27 min/mi 147.4 bpm (83%)
5 5:50:48 AM 4.00 mi 00:09:06.8 1.00 mi 09:07 min/mi 146.8 bpm (83%)
6 5:59:54 AM 5.00 mi 00:01:29.6 0.15 mi 09:49 min/mi 146.0 bpm (82%)
Totals: 00:45:16.0 5.13 mi 08:49 min/mi 144.3 bpm (82%)

Heart Rate

Min. Max. Avg.
62.6bpm 155.8bpm 144.3bpm

Splits: Recorded laps

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

Monday, July 13, 2015

60'AB

 

Summary

Name 60' AB
Location Houston, TX
Start Time 7/13/2015 5:10 AM (UTC-05:00) Category My Activities:Running
Distance 6.17 mi Time 01:05:49.0
Time Moving 01:05:49.0 Stopped 00:00:06.0
Avg. pace 10:40 min/mi Max. pace 07:31 min/mi
Avg. heart rate 128.0 bpm Max. heart rate 139.3 bpm
Avg. cadence 75.3 rpm Max. cadence 91.0 rpm
Weather Sunny; 77.9 °F
Notes OBJECTIVE
60' @ 132 - 5 bpm

So 12 weeks into heart rate training, I'm trying to assess what's working to what isn't. It seems I've had some minor gains but it's unclear to what end; i.e., how they translate to race day. In theory I suppose I'm building a massive endurance base. Although I'm still not sure how or if that translates in my case.

In the process I've considered my training heart rates and tried to thoughtfully reassess them. Here are thoughts about aerobic base runs like today's:

Using the simple formula for aerobic threshold - 180 minus age - my aerobic threshold is 132. For aerobic base runs, I've set my GPS watch for alerts when my heart rate is ± 5 beats per minute from 132; i.e., 127 and 137. Based on observation, I have concluded there is a mechanical delay in my heart rate registering between my heart rate monitor and my GPS watch. And/or there is a delay in sending the audible alert. The result is my heart rate goes above 137 on the high end below I reduce pace to get back within range.

On the flip side, the range of my lactate threshold is 142 bpm ± 5. Therefore, the low end is the same 137 as the high end for aerobic threshold runs. This combined with the mechanical delay of the heart rate monitor/GPS watch may be causing me to "go anaerobic" during aerobic runs and "fall to aerobic" during anaerobic runs. If this is true, it seems I'm not maximizing the potential benefit of these workouts.

So, today for my aerobic base run I set the upper limit of my heart to be 132 bpm, my estimated aerobic threshold. The mechanical delay will likely allow me to go slightly above that but ideally not crossover into my anaerobic zone.

Of course this resulted in a slower (and more frustrating) run.

I'll be fine tuning my lactact threshold and motor skill development runs too. Hopefully the end result will be clearer training gains from this regimen.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 5:10:29 AM 0.00 mi 00:09:24.2 1.00 mi 09:24 min/mi 82.6 rpm 124.5 bpm (70%)
2 5:19:53 AM 1.00 mi 00:10:29.5 1.00 mi 10:30 min/mi 76.4 rpm 128.0 bpm (72%)
3 5:30:22 AM 2.00 mi 00:11:05.7 1.00 mi 11:06 min/mi 73.6 rpm 128.5 bpm (73%)
4 5:41:28 AM 3.00 mi 00:10:52.8 1.00 mi 10:53 min/mi 74.2 rpm 128.8 bpm (73%)
5 5:52:20 AM 4.00 mi 00:11:03.0 1.00 mi 11:03 min/mi 73.2 rpm 129.0 bpm (73%)
6 6:03:23 AM 5.00 mi 00:11:06.7 1.00 mi 11:07 min/mi 72.5 rpm 128.3 bpm (73%)
7 6:14:31 AM 6.00 mi 00:01:54.1 0.19 mi 10:13 min/mi 78.9 rpm 128.5 bpm (73%)
Totals: 01:05:49.0 6.17 mi 10:40 min/mi 75.3 rpm 128.0 bpm (72%)

Heart Rate

Min. Max. Avg.
75.0bpm 139.3bpm 128.0bpm

Splits: Recorded laps

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