20M Aerobic Time Trial

 

Summary

Name	20M Aerobic Time Trial
Location	Houston, TX
Start Time	9/19/2015 5:40 AM (UTC-05:00)		Category	My Activities:Running
Distance	19.99 mi		Time	03:26:57.0
Time Moving	03:26:57.0		Stopped	00:00:15.0
Avg. pace	10:21 min/mi		Max. pace	07:08 min/mi
Avg. heart rate	140.6 bpm		Max. heart rate	156.8 bpm
Avg. cadence	75.3 rpm		Max. cadence	94.0 rpm
Weather	Sunny; 70.5 °F
Notes	OBJECTIVE 20M w/135 < bpm < 142 I really don't know what to think about this run. Maybe I shouldn't think anything other than to be happy that I was able to complete it. Left leg was bothering me during the last third of the run. Around the same time my heart rate spiked and I wasn't able to achieve quick, controlled recoveries any longer. This was faster by 20 seconds per mile than the 20-miler I ran 3 weeks ago. That's without really pushing it at all. I believe the temperature may have been 3-4°F lower today than during the previous long run. This was supposed to be a dress rehearsal for St. George. I'm not sure what I learned from it. I'll keep thinking about it.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:40:02 AM	0.00 mi	00:08:25.4	1.00 mi	08:25 min/mi	86.6 rpm	132.8 bpm (75%)
2	5:48:27 AM	1.00 mi	00:09:00.1	1.00 mi	09:00 min/mi	81.0 rpm	138.4 bpm (78%)
3	5:57:27 AM	2.00 mi	00:09:29.4	1.00 mi	09:29 min/mi	79.8 rpm	139.1 bpm (79%)
4	6:06:57 AM	3.00 mi	00:09:57.0	1.00 mi	09:57 min/mi	78.1 rpm	139.0 bpm (79%)
5	6:16:54 AM	4.00 mi	00:10:10.1	1.00 mi	10:10 min/mi	77.2 rpm	140.2 bpm (79%)
6	6:27:04 AM	5.00 mi	00:10:05.8	1.00 mi	10:06 min/mi	76.2 rpm	138.6 bpm (78%)
7	6:37:10 AM	6.00 mi	00:10:30.3	1.00 mi	10:30 min/mi	76.0 rpm	138.8 bpm (78%)
8	6:47:41 AM	7.00 mi	00:10:09.5	1.00 mi	10:10 min/mi	76.7 rpm	138.9 bpm (78%)
9	6:57:50 AM	8.00 mi	00:09:44.7	1.00 mi	09:45 min/mi	77.8 rpm	139.1 bpm (79%)
10	7:09:00 AM	9.00 mi	00:10:10.4	1.00 mi	10:10 min/mi	76.2 rpm	140.8 bpm (80%)
11	7:19:10 AM	10.00 mi	00:09:59.3	1.00 mi	09:59 min/mi	77.0 rpm	138.0 bpm (78%)
12	7:29:09 AM	11.00 mi	00:10:00.2	1.00 mi	10:00 min/mi	76.6 rpm	139.8 bpm (79%)
13	7:39:10 AM	12.00 mi	00:10:03.4	1.00 mi	10:03 min/mi	75.7 rpm	140.6 bpm (79%)
14	7:49:14 AM	13.00 mi	00:10:06.3	1.00 mi	10:06 min/mi	75.4 rpm	142.5 bpm (81%)
15	7:59:20 AM	14.00 mi	00:10:11.8	1.00 mi	10:12 min/mi	75.8 rpm	143.6 bpm (81%)
16	8:09:32 AM	15.00 mi	00:10:55.9	1.00 mi	10:56 min/mi	74.3 rpm	144.4 bpm (82%)
17	8:20:27 AM	16.00 mi	00:11:13.5	1.00 mi	11:14 min/mi	71.4 rpm	142.5 bpm (81%)
18	8:31:42 AM	17.00 mi	00:11:57.1	1.00 mi	11:57 min/mi	68.4 rpm	142.9 bpm (81%)
19	8:47:32 AM	18.00 mi	00:12:06.4	1.00 mi	12:06 min/mi	67.8 rpm	143.1 bpm (81%)
20	8:59:39 AM	19.00 mi	00:12:22.1	1.00 mi	12:22 min/mi	66.8 rpm	144.6 bpm (82%)
21	9:12:01 AM	20.00 mi	00:00:34.6	0.06 mi	09:19 min/mi	75.1 rpm	136.9 bpm (77%)
Totals:			03:26:57.0	19.99 mi	10:21 min/mi	75.3 rpm	140.6 bpm (79%)

Heart Rate

Min.	Max.	Avg.
78.4bpm	156.8bpm	140.6bpm

Splits: Recorded laps

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

30'AB (treadmill)

 

Summary

Name	30'AB (treadmill)
Location	CFB Family Life Center
Start Time	9/17/2015 5:42 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.03 mi		Time	00:30:52.0
Time Moving	00:30:52.0		Stopped	00:00:08.0
Avg. pace	10:10 min/mi		Max. pace	09:27 min/mi
Avg. heart rate	124.6 bpm		Max. heart rate	134.2 bpm
Avg. cadence	83.1 rpm		Max. cadence	89.0 rpm
Weather
Notes	OBJECTIVE 30' < 133 bpm This 30 minutes passed quickly. Don't look now but I think my left leg is solidly on the road to recovery. Fingers crossed .... And, yes, I think there's a good chance it was the shoes.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:42:03 AM	0.00 mi	00:10:17.8	1.00 mi	10:18 min/mi	82.5 rpm	117.2 bpm (66%)
2	5:52:21 AM	1.00 mi	00:09:58.3	1.00 mi	09:58 min/mi	84.4 rpm	129.0 bpm (73%)
3	6:02:20 AM	2.00 mi	00:10:24.1	1.00 mi	10:24 min/mi	82.3 rpm	127.4 bpm (72%)
4	6:12:44 AM	3.00 mi	00:00:21.2	0.04 mi	09:31 min/mi	88.0 rpm	133.0 bpm (75%)
Totals:			00:30:52.0	3.03 mi	10:10 min/mi	83.1 rpm	124.6 bpm (70%)

Heart Rate

Min.	Max.	Avg.
62.8bpm	134.2bpm	124.6bpm

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

45'LT

 

Summary

Name	45'LT
Location	Houston, TX
Start Time	9/16/2015 5:31 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.64 mi		Time	00:47:26.0
Time Moving	00:47:26.0		Stopped	00:00:09.0
Avg. pace	08:24 min/mi		Max. pace	06:41 min/mi
Avg. heart rate	145.9 bpm		Max. heart rate	157.1 bpm
Avg. cadence	85.1 rpm		Max. cadence	95.0 rpm
Weather	Partly cloudy; 75.1 °F
Notes	OBJECTIVE 45' 142 < bpm < 152 This was a good run. The training effect seems to be getting some traction. And none too soon! Please let the trend continue. Hamstring and calf were "there" but not an issue.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:31:36 AM	0.00 mi	00:07:34.7	1.00 mi	07:35 min/mi	91.7 rpm	133.2 bpm (75%)
2	5:39:09 AM	1.00 mi	00:07:51.5	1.00 mi	07:52 min/mi	88.6 rpm	147.5 bpm (83%)
3	5:47:01 AM	2.00 mi	00:08:18.3	1.00 mi	08:18 min/mi	85.3 rpm	148.9 bpm (84%)
4	5:55:19 AM	3.00 mi	00:08:40.4	1.00 mi	08:40 min/mi	83.5 rpm	149.1 bpm (84%)
5	6:04:00 AM	4.00 mi	00:09:04.6	1.00 mi	09:05 min/mi	81.3 rpm	147.8 bpm (84%)
6	6:13:04 AM	5.00 mi	00:06:07.6	0.67 mi	09:07 min/mi	79.8 rpm	147.9 bpm (84%)
Totals:			00:47:26.0	5.64 mi	08:24 min/mi	85.1 rpm	145.9 bpm (82%)

Heart Rate

Min.	Max.	Avg.
77.3bpm	157.1bpm	145.9bpm

Splits: Recorded laps

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

60'AB (treadmill)

 

Summary

Name	60'AB (treadmill)
Location	CFB Family Life Center
Start Time	9/15/2015 5:57 AM (UTC-05:00)		Category	My Activities:Running:Treadmill
Distance	5.33 mi		Time	00:59:48.0
Time Moving	00:59:48.0		Stopped	00:00:30.0
Avg. pace	11:13 min/mi		Max. pace	09:46 min/mi
Avg. heart rate	126.4 bpm		Max. heart rate	136.2 bpm
Avg. cadence	78.4 rpm		Max. cadence	88.0 rpm
Weather
Notes	OBJECTIVE 60' < 133 bpm On the treadmill for an aerobic base run this morning. Felt okay. Changed shoes to a brand new pair of Mizuno Wave Rider 14's under the operating theory that my calf problem is somehow shoe-related. The trainers I've been wearing each have 400+ miles on them and are close to the end of their useful life. Maybe that's why the calf is flaring. I used old Saucony's while at the cabin and have been using new Mizuno Wave Rider 18's on the treadmill. So I essentially have too many variables to isolate. That's why I pulled the 14's from inventory. It's a shoe that's always been good to me. I may run in these for a few days to see if it clears my issues. I did feel my calf and hamstring this morning .... Wish it would all just go away!

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:57:47 AM	0.00 mi	00:11:19.0	1.00 mi	11:19 min/mi	79.6 rpm	117.3 bpm (66%)
2	6:09:06 AM	1.00 mi	00:10:54.4	1.00 mi	10:54 min/mi	80.3 rpm	128.5 bpm (73%)
3	6:20:00 AM	2.00 mi	00:11:15.0	1.00 mi	11:15 min/mi	78.7 rpm	128.1 bpm (72%)
4	6:31:16 AM	3.00 mi	00:11:21.4	1.00 mi	11:21 min/mi	78.1 rpm	127.9 bpm (72%)
5	6:42:38 AM	4.00 mi	00:11:34.6	1.00 mi	11:35 min/mi	76.2 rpm	129.0 bpm (73%)
6	6:54:12 AM	5.00 mi	00:03:54.5	0.34 mi	11:40 min/mi	76.1 rpm	129.2 bpm (73%)
Totals:			00:59:48.0	5.33 mi	11:13 min/mi	78.4 rpm	126.4 bpm (71%)

Heart Rate

Min.	Max.	Avg.
66.4bpm	136.2bpm	126.4bpm

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

30'AB/30'LT

 

Summary

Name	30'AB/30'LT
Location	Houston, TX
Start Time	9/14/2015 5:55 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.58 mi		Time	00:58:28.0
Time Moving	00:58:28.0		Stopped	00:00:11.0
Avg. pace	08:53 min/mi		Max. pace	06:58 min/mi
Avg. heart rate	137.3 bpm		Max. heart rate	155.5 bpm
Weather	Partly cloudy; 60.8 °F
Notes	OBJECTIVE 30' < 133 bpm 30' 142 < bpm < 152 My, my, my ... what a difference a few degrees makes! I'd like to think the training effect dramatically kicked in this morning. However, I'm fairly certain it was almost entirely the heat and humidity of Houston's summer releasing me from their grip. Left calf was tight throughout; moderately uncomfortable.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:55:41 AM	0.00 mi	00:08:51.8	1.00 mi	08:52 min/mi	122.9 bpm (69%)
2	6:04:32 AM	1.00 mi	00:09:14.8	1.00 mi	09:15 min/mi	130.3 bpm (74%)
3	6:13:47 AM	2.00 mi	00:09:43.5	1.00 mi	09:44 min/mi	131.2 bpm (74%)
4	6:23:30 AM	3.00 mi	00:02:19.1	0.22 mi	10:36 min/mi	128.7 bpm (73%)
5	6:25:49 AM	3.22 mi	00:07:58.9	1.00 mi	07:59 min/mi	145.2 bpm (82%)
6	6:33:48 AM	4.22 mi	00:08:27.7	1.00 mi	08:28 min/mi	148.0 bpm (84%)
7	6:42:16 AM	5.22 mi	00:08:39.7	1.00 mi	08:40 min/mi	147.0 bpm (83%)
8	6:50:55 AM	6.22 mi	00:03:27.1	0.39 mi	08:48 min/mi	146.9 bpm (83%)
Totals:			00:58:28.0	6.58 mi	08:53 min/mi	137.3 bpm (78%)

Heart Rate

Min.	Max.	Avg.
73.3bpm	155.5bpm	137.3bpm

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

60'AB/60'LT

 

Summary

Name	60'AB'60'LT
Location	Houston, TX
Start Time	9/12/2015 5:16 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.85 mi		Time	01:18:56.0
Time Moving	01:18:56.0		Stopped	00:00:05.0
Avg. pace	10:04 min/mi		Max. pace	06:54 min/mi
Avg. heart rate	132.0 bpm		Max. heart rate	156.1 bpm
Weather	Sunny; 72.7 °F
Notes	OBJECTIVE 60' < 133 bpm 60' 142 < bpm < 152 Had to cut this one short. Left calf became progressively tighter throughout. I was simply going to "gut it out" regardless of the pain level but when it started to move up into my hamstring, I decided that was enough. Tomorrow will be a rest day. Disappointed ....

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:16:21 AM	0.00 mi	00:09:26.6	1.00 mi	09:27 min/mi	122.2 bpm (69%)
2	5:25:46 AM	1.00 mi	00:09:45.8	1.00 mi	09:46 min/mi	129.2 bpm (73%)
3	5:35:33 AM	2.00 mi	00:10:08.5	1.00 mi	10:09 min/mi	128.8 bpm (73%)
4	5:45:40 AM	3.00 mi	00:10:35.9	1.00 mi	10:36 min/mi	128.9 bpm (73%)
5	5:56:17 AM	4.00 mi	00:10:39.6	1.00 mi	10:40 min/mi	128.0 bpm (72%)
6	6:06:57 AM	5.00 mi	00:11:09.7	1.00 mi	11:10 min/mi	130.0 bpm (73%)
7	6:22:04 AM	6.00 mi	00:09:14.1	1.00 mi	09:14 min/mi	146.8 bpm (83%)
8	6:31:18 AM	7.00 mi	00:08:02.5	0.86 mi	09:19 min/mi	146.6 bpm (83%)
Totals:			01:18:56.0	7.85 mi	10:04 min/mi	132.0 bpm (75%)

Heart Rate

Min.	Max.	Avg.
67.3bpm	156.1bpm	132.0bpm

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