Saturday, September 19, 2015

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)

Thursday, September 17, 2015

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)

Wednesday, September 16, 2015

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)

Tuesday, September 15, 2015

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)

Monday, September 14, 2015

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)