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)

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)

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)

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)