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)

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)

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)

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)

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)