Thursday, July 23, 2015

30' AB/30' LT

 

Summary

Name 30' AB/30' LT
Location Houston, TX
Start Time 7/23/2015 5:37 AM (UTC-05:00) Category My Activities:Running
Distance 2.45 mi Time 00:24:18.0
Time Moving 00:24:18.0 Stopped 00:00:01.0
Avg. pace 09:55 min/mi Max. pace 07:43 min/mi
Avg. heart rate 129.0 bpm Max. heart rate 138.5 bpm
Avg. cadence 78.4 rpm Max. cadence 90.0 rpm
Weather Partly cloudy; 78.7 °F
Notes OBJECTIVE
30' AB ≤ 132 bpm
30' LT 147 ± 5 bpm

Injured! Left hamstring blew out half way into this one. Walked home 2 miles.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 5:37:09 AM 0.00 mi 00:09:32.3 1.00 mi 09:32 min/mi 80.5 rpm 126.0 bpm (71%)
2 5:46:42 AM 1.00 mi 00:10:06.6 1.00 mi 10:07 min/mi 77.0 rpm 130.2 bpm (74%)
3 5:56:49 AM 2.00 mi 00:04:38.9 0.45 mi 10:19 min/mi 77.1 rpm 132.7 bpm (75%)
Totals: 00:24:18.0 2.45 mi 09:55 min/mi 78.4 rpm 129.0 bpm (73%)

Heart Rate

Min. Max. Avg.
84.8bpm 138.5bpm 129.0bpm

Splits: Custom distances

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

Wednesday, July 22, 2015

45' MSD/20' LT

 

Summary

Name 45' MSD/20 LT'
Location Houston, TX
Start Time 7/22/2015 6:01 AM (UTC-05:00) Category My Activities:Running
Distance 6.46 mi Time 01:10:30.0
Time Moving 01:10:30.0 Stopped 00:00:15.0
Avg. pace 10:55 min/mi Max. pace 05:56 min/mi
Avg. heart rate 138.6 bpm Max. heart rate 160.1 bpm
Weather Partly cloudy; 79.8 °F
Notes OBJECTIVE
5-10' WU
45' MSD - 20" intervals (≤ 146 bpm) w/recoveries down to 120 bpm
20' @ 147 ± 5 bpm

Except for tweaking my left hamstring? (behind the knee) on the last interval, this went fine. I keep mentally running numbers and feel like I'm putting a lot of blind faith into this process .... Fingers crossed ....

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 6:01:35 AM 0.00 mi 00:05:07.6 0.61 mi 08:27 min/mi 128.7 bpm (73%)
2 6:06:42 AM 0.61 mi 00:00:55.6 0.06 mi 15:31 min/mi 132.1 bpm (75%)
3 6:07:38 AM 0.67 mi 00:00:20.0 0.06 mi 05:21 min/mi 124.8 bpm (71%)
4 6:07:58 AM 0.73 mi 00:01:10.1 0.09 mi 12:53 min/mi 135.8 bpm (77%)
5 6:09:08 AM 0.82 mi 00:00:22.0 0.07 mi 05:25 min/mi 126.2 bpm (71%)
6 6:09:30 AM 0.89 mi 00:01:12.7 0.08 mi 14:46 min/mi 137.5 bpm (78%)
7 6:10:43 AM 0.97 mi 00:00:18.8 0.06 mi 05:06 min/mi 127.1 bpm (72%)
8 6:11:02 AM 1.03 mi 00:01:39.3 0.11 mi 14:25 min/mi 136.8 bpm (77%)
9 6:12:41 AM 1.15 mi 00:00:19.9 0.06 mi 05:10 min/mi 127.9 bpm (72%)
10 6:13:01 AM 1.21 mi 00:01:49.9 0.13 mi 14:36 min/mi 136.1 bpm (77%)
11 6:14:51 AM 1.34 mi 00:00:19.8 0.07 mi 04:48 min/mi 128.1 bpm (72%)
12 6:15:11 AM 1.41 mi 00:01:40.2 0.11 mi 15:20 min/mi 138.6 bpm (78%)
13 6:16:51 AM 1.51 mi 00:00:20.3 0.07 mi 05:12 min/mi 129.8 bpm (73%)
14 6:17:11 AM 1.58 mi 00:01:34.2 0.11 mi 14:43 min/mi 140.2 bpm (79%)
15 6:18:46 AM 1.69 mi 00:00:21.0 0.07 mi 05:11 min/mi 131.6 bpm (74%)
16 6:19:07 AM 1.75 mi 00:01:40.1 0.11 mi 14:47 min/mi 139.1 bpm (79%)
17 6:20:47 AM 1.87 mi 00:00:19.7 0.07 mi 04:56 min/mi 132.8 bpm (75%)
18 6:21:07 AM 1.93 mi 00:01:37.0 0.11 mi 15:15 min/mi 139.4 bpm (79%)
19 6:22:44 AM 2.04 mi 00:00:18.8 0.06 mi 04:56 min/mi 131.6 bpm (74%)
20 6:23:02 AM 2.10 mi 00:01:37.4 0.11 mi 14:36 min/mi 141.4 bpm (80%)
21 6:24:40 AM 2.21 mi 00:00:23.3 0.07 mi 05:38 min/mi 135.5 bpm (77%)
22 6:25:03 AM 2.28 mi 00:02:26.7 0.16 mi 15:34 min/mi 133.6 bpm (76%)
23 6:27:40 AM 2.44 mi 00:00:19.2 0.06 mi 05:03 min/mi 132.7 bpm (75%)
24 6:27:59 AM 2.50 mi 00:02:21.8 0.16 mi 15:13 min/mi 135.6 bpm (77%)
25 6:30:21 AM 2.66 mi 00:00:19.1 0.07 mi 04:52 min/mi 132.0 bpm (75%)
26 6:30:40 AM 2.73 mi 00:01:58.1 0.13 mi 15:12 min/mi 136.6 bpm (77%)
27 6:32:38 AM 2.85 mi 00:00:16.9 0.05 mi 05:33 min/mi 131.1 bpm (74%)
28 6:32:55 AM 2.91 mi 00:01:36.4 0.11 mi 15:07 min/mi 136.9 bpm (77%)
29 6:34:32 AM 3.01 mi 00:00:19.8 0.07 mi 04:46 min/mi 134.9 bpm (76%)
30 6:34:52 AM 3.08 mi 00:01:50.5 0.12 mi 15:48 min/mi 137.8 bpm (78%)
31 6:36:42 AM 3.20 mi 00:00:19.8 0.06 mi 05:10 min/mi 134.5 bpm (76%)
32 6:37:02 AM 3.26 mi 00:02:07.7 0.14 mi 15:09 min/mi 135.8 bpm (77%)
33 6:39:10 AM 3.40 mi 00:00:20.3 0.07 mi 05:06 min/mi 136.1 bpm (77%)
34 6:39:30 AM 3.47 mi 00:02:43.5 0.17 mi 15:40 min/mi 134.1 bpm (76%)
35 6:42:14 AM 3.64 mi 00:00:21.8 0.07 mi 05:14 min/mi 136.8 bpm (77%)
36 6:42:36 AM 3.71 mi 00:02:43.4 0.17 mi 15:59 min/mi 133.4 bpm (75%)
37 6:45:20 AM 3.88 mi 00:00:20.0 0.07 mi 04:59 min/mi 136.8 bpm (77%)
38 6:45:40 AM 3.95 mi 00:02:17.6 0.15 mi 15:41 min/mi 134.7 bpm (76%)
39 6:47:57 AM 4.10 mi 00:00:21.2 0.06 mi 05:43 min/mi 138.0 bpm (78%)
40 6:48:19 AM 4.16 mi 00:02:28.5 0.16 mi 15:44 min/mi 130.8 bpm (74%)
41 6:50:47 AM 4.32 mi 00:00:21.1 0.06 mi 06:02 min/mi 131.6 bpm (74%)
42 6:51:08 AM 4.37 mi 00:01:11.1 0.07 mi 16:53 min/mi 142.8 bpm (81%)
43 6:52:20 AM 4.44 mi 00:09:53.5 1.00 mi 09:54 min/mi 147.3 bpm (83%)
44 7:02:13 AM 5.44 mi 00:09:54.4 1.00 mi 09:54 min/mi 148.4 bpm (84%)
45 7:12:12 AM 6.44 mi 00:00:07.9 0.02 mi 07:09 min/mi 149.6 bpm (85%)
Totals: 01:10:30.0 6.46 mi 10:55 min/mi 138.6 bpm (78%)

Heart Rate

Min. Max. Avg.
60.0bpm 160.1bpm 138.6bpm

Splits: Custom distances

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

Tuesday, July 21, 2015

30' LT

 

Summary

Name 30' LT
Location Houston, TX
Start Time 7/21/2015 6:58 AM (UTC-05:00) Category My Activities:Running
Distance 3.47 mi Time 00:30:51.0
Time Moving 00:30:51.0 Stopped 00:00:00.0
Avg. pace 08:54 min/mi Max. pace 06:48 min/mi
Avg. heart rate 146.4 bpm Max. heart rate 158.0 bpm
Avg. cadence 81.4 rpm Max. cadence 93.8 rpm
Weather Sunny; 78.2 °F
Notes OBJECTIVE
30' @ 147 ± 5 bpm

Off to a good start. Heart rate put a drag on pace over the last half.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 6:58:18 AM 0.00 mi 00:08:12.4 1.00 mi 08:12 min/mi 86.9 rpm 140.7 bpm (79%)
2 7:06:30 AM 1.00 mi 00:08:42.1 1.00 mi 08:42 min/mi 82.0 rpm 147.0 bpm (83%)
3 7:15:12 AM 2.00 mi 00:09:20.6 1.00 mi 09:21 min/mi 78.8 rpm 148.9 bpm (84%)
4 7:24:33 AM 3.00 mi 00:04:35.7 0.47 mi 09:51 min/mi 75.5 rpm 149.6 bpm (85%)
Totals: 00:30:51.0 3.47 mi 08:54 min/mi 81.4 rpm 146.4 bpm (83%)

Heart Rate

Min. Max. Avg.
121.5bpm 158.0bpm 146.4bpm

Splits: Custom distances

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

Monday, July 20, 2015

45' MSD

 

Summary

Name 45' MSD
Location Houston, TX
Start Time 7/20/2015 5:39 AM (UTC-05:00) Category My Activities:Running
Distance 5.21 mi Time 00:56:48.0
Time Moving 00:56:48.0 Stopped 00:00:51.0
Avg. pace 10:54 min/mi Max. pace 05:40 min/mi
Avg. heart rate 133.5 bpm Max. heart rate 162.0 bpm
Weather Sunny; 78.2 °F
Notes OBJECTIVE
5-10' WU
45' intervals to 20" or 146 bpm w/recoveries back to 120bpm
5-10' CD

These intervals went okay. Seemed like I was competing with cars and obstacles many times when it was time to go hard.

Focused on form especially arm swing. Tried to stay smooth throughout each interval and avoid breakdown in the late stages.

Recovery ratio for this workout should be around 4:1. My rough math on this one is that it was 5:1. Suggesting I'm either going too hard, not recovering fast enough, or a combination of both.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 5:39:50 AM 0.00 mi 00:05:06.6 0.58 mi 08:45 min/mi 121.5 bpm (69%)
2 5:45:33 AM 0.58 mi 00:00:21.7 0.07 mi 05:15 min/mi 125.9 bpm (71%)
3 5:45:55 AM 0.65 mi 00:01:19.8 0.12 mi 11:12 min/mi 135.4 bpm (76%)
4 5:47:15 AM 0.77 mi 00:00:20.1 0.07 mi 05:02 min/mi 126.0 bpm (71%)
5 5:47:35 AM 0.84 mi 00:01:02.6 0.07 mi 14:44 min/mi 135.7 bpm (77%)
6 5:48:37 AM 0.91 mi 00:00:21.4 0.07 mi 05:10 min/mi 128.5 bpm (73%)
7 5:48:59 AM 0.98 mi 00:01:20.3 0.09 mi 14:52 min/mi 137.3 bpm (78%)
8 5:50:19 AM 1.07 mi 00:00:21.0 0.07 mi 05:08 min/mi 131.0 bpm (74%)
9 5:50:40 AM 1.14 mi 00:01:31.1 0.10 mi 14:45 min/mi 132.7 bpm (75%)
10 5:52:16 AM 1.24 mi 00:00:20.7 0.06 mi 05:35 min/mi 132.5 bpm (75%)
11 5:52:36 AM 1.30 mi 00:01:04.6 0.08 mi 14:15 min/mi 136.5 bpm (77%)
12 5:53:41 AM 1.38 mi 00:00:24.1 0.07 mi 05:56 min/mi 128.0 bpm (72%)
13 5:54:05 AM 1.45 mi 00:01:12.5 0.08 mi 14:25 min/mi 135.5 bpm (77%)
14 5:55:18 AM 1.53 mi 00:00:20.0 0.06 mi 05:10 min/mi 132.8 bpm (75%)
15 5:55:38 AM 1.59 mi 00:01:40.7 0.11 mi 15:10 min/mi 135.1 bpm (76%)
16 5:57:18 AM 1.70 mi 00:00:21.7 0.07 mi 05:32 min/mi 130.5 bpm (74%)
17 5:57:40 AM 1.77 mi 00:01:18.4 0.09 mi 14:57 min/mi 136.9 bpm (77%)
18 5:58:59 AM 1.86 mi 00:00:22.5 0.07 mi 05:15 min/mi 134.4 bpm (76%)
19 5:59:21 AM 1.93 mi 00:01:44.5 0.12 mi 14:52 min/mi 133.2 bpm (75%)
20 6:01:06 AM 2.05 mi 00:00:22.8 0.07 mi 05:37 min/mi 135.8 bpm (77%)
21 6:01:29 AM 2.11 mi 00:01:18.0 0.09 mi 14:22 min/mi 138.4 bpm (78%)
22 6:02:47 AM 2.21 mi 00:00:19.8 0.06 mi 05:10 min/mi 133.1 bpm (75%)
23 6:03:06 AM 2.27 mi 00:01:58.4 0.13 mi 14:54 min/mi 133.3 bpm (75%)
24 6:05:05 AM 2.40 mi 00:00:21.3 0.07 mi 05:11 min/mi 134.7 bpm (76%)
25 6:05:26 AM 2.47 mi 00:02:17.2 0.15 mi 15:03 min/mi 131.1 bpm (74%)
26 6:07:47 AM 2.62 mi 00:00:19.9 0.06 mi 05:25 min/mi 131.5 bpm (74%)
27 6:08:07 AM 2.68 mi 00:01:17.2 0.09 mi 14:21 min/mi 137.9 bpm (78%)
28 6:09:25 AM 2.77 mi 00:00:23.8 0.07 mi 05:38 min/mi 137.5 bpm (78%)
29 6:09:48 AM 2.84 mi 00:01:23.7 0.10 mi 13:36 min/mi 132.9 bpm (75%)
30 6:11:22 AM 2.95 mi 00:00:29.4 0.07 mi 06:58 min/mi 144.7 bpm (82%)
31 6:11:52 AM 3.02 mi 00:01:50.3 0.13 mi 13:55 min/mi 133.2 bpm (75%)
32 6:13:42 AM 3.15 mi 00:00:32.0 0.07 mi 08:05 min/mi 146.9 bpm (83%)
33 6:14:14 AM 3.22 mi 00:01:16.8 0.10 mi 13:12 min/mi 134.4 bpm (76%)
34 6:15:31 AM 3.31 mi 00:00:27.6 0.07 mi 06:50 min/mi 146.7 bpm (83%)
35 6:15:59 AM 3.38 mi 00:01:36.4 0.12 mi 13:29 min/mi 136.8 bpm (77%)
36 6:17:35 AM 3.50 mi 00:00:33.5 0.07 mi 07:45 min/mi 147.0 bpm (83%)
37 6:18:09 AM 3.57 mi 00:02:24.4 0.17 mi 14:23 min/mi 128.9 bpm (73%)
38 6:20:40 AM 3.74 mi 00:00:31.3 0.06 mi 08:04 min/mi 146.9 bpm (83%)
39 6:21:11 AM 3.80 mi 00:01:24.4 0.11 mi 12:25 min/mi 132.3 bpm (75%)
40 6:22:36 AM 3.92 mi 00:00:34.5 0.07 mi 08:33 min/mi 151.5 bpm (86%)
41 6:23:10 AM 3.98 mi 00:01:36.2 0.12 mi 13:42 min/mi 131.9 bpm (75%)
42 6:24:47 AM 4.10 mi 00:00:32.2 0.07 mi 07:48 min/mi 151.1 bpm (85%)
43 6:25:19 AM 4.17 mi 00:01:21.4 0.11 mi 12:48 min/mi 135.0 bpm (76%)
44 6:26:40 AM 4.28 mi 00:00:35.0 0.07 mi 07:57 min/mi 152.3 bpm (86%)
45 6:27:15 AM 4.35 mi 00:01:55.1 0.14 mi 13:45 min/mi 131.9 bpm (75%)
46 6:29:19 AM 4.49 mi 00:00:36.3 0.07 mi 08:44 min/mi 155.9 bpm (88%)
47 6:29:55 AM 4.56 mi 00:02:08.0 0.15 mi 14:34 min/mi 130.4 bpm (74%)
48 6:32:09 AM 4.70 mi 00:05:44.5 0.51 mi 11:21 min/mi 130.7 bpm (74%)
Totals: 00:56:48.0 5.21 mi 10:54 min/mi 133.5 bpm (75%)

Heart Rate

Min. Max. Avg.
68.8bpm 162.0bpm 133.5bpm

Splits: Custom distances

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