Saturday, September 26, 2015

90'AB

 

Summary

Name 90'AB
Location Houston, TX
Start Time 9/26/2015 7:07 AM (UTC-05:00) Category My Activities:Running
Distance 9.28 mi Time 01:33:33.0
Time Moving 01:33:33.0 Stopped 00:00:02.0
Avg. pace 10:05 min/mi Max. pace 07:34 min/mi
Avg. heart rate 129.0 bpm Max. heart rate 145.4 bpm
Avg. cadence 77.1 rpm Max. cadence 93.0 rpm
Weather Sunny; 71.9 °F
Notes OBJECTIVE
90' @ < 133 bpm

Easy run. Left hammy = not good.

Splits (Active)

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 7:07:07 AM 0.00 mi 00:08:58.7 1.00 mi 08:59 min/mi 84.6 rpm 122.0 bpm (69%)
2 7:16:05 AM 1.00 mi 00:09:27.8 1.00 mi 09:28 min/mi 80.2 rpm 127.7 bpm (72%)
3 7:25:33 AM 2.00 mi 00:09:48.7 1.00 mi 09:49 min/mi 78.0 rpm 127.4 bpm (72%)
4 7:35:21 AM 3.00 mi 00:10:11.4 1.00 mi 10:11 min/mi 76.2 rpm 128.6 bpm (73%)
5 7:45:33 AM 4.00 mi 00:10:27.2 1.00 mi 10:27 min/mi 75.7 rpm 128.1 bpm (72%)
6 7:56:00 AM 5.00 mi 00:10:31.9 1.00 mi 10:32 min/mi 74.6 rpm 128.5 bpm (73%)
7 8:06:33 AM 6.00 mi 00:10:29.6 1.00 mi 10:30 min/mi 75.7 rpm 132.0 bpm (75%)
8 8:17:02 AM 7.00 mi 00:10:16.8 1.00 mi 10:17 min/mi 74.8 rpm 130.9 bpm (74%)
9 8:27:19 AM 8.00 mi 00:10:23.8 1.00 mi 10:24 min/mi 75.5 rpm 133.2 bpm (75%)
10 8:37:43 AM 9.00 mi 00:03:00.0 0.29 mi 10:14 min/mi 75.9 rpm 134.8 bpm (76%)
Totals: 01:33:33.0 9.28 mi 10:05 min/mi 77.1 rpm 129.0 bpm (73%)

Heart Rate

Min. Max. Avg.
65.1bpm 145.4bpm 129.0bpm

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

Thursday, September 24, 2015

60'AB/60'LT

 

Summary

Name 60'AB/60'LT
Location Houston, TX
Start Time 9/24/2015 5:47 AM (UTC-05:00) Category My Activities:Running
Distance 12.78 mi Time 02:01:20.0
Time Moving 02:01:20.0 Stopped 00:00:17.0
Avg. pace 09:30 min/mi Max. pace 07:11 min/mi
Avg. heart rate 136.9 bpm Max. heart rate 155.2 bpm
Avg. cadence 81.3 rpm Max. cadence 93.8 rpm
Weather Sunny; 67.3 °F
Notes OBJECTIVE
60' @ < 133 bpm
60' @ 142 < bpm < 152

This one wasn't great but I got it in. Left hamstring was "sticky"; just wasn't moving freely. First it was on the back just above the knee then it moved up to the lower-middle of the "belly" of the hamstring. Frustrating!

I really need to clear the doubts from my head and quick! Time is running out.

Splits (Active)

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 5:47:55 AM 0.00 mi 00:09:14.3 1.00 mi 09:14 min/mi 83.9 rpm 125.5 bpm (71%)
2 5:57:08 AM 1.00 mi 00:09:41.0 1.00 mi 09:41 min/mi 80.0 rpm 127.7 bpm (72%)
3 6:06:49 AM 2.00 mi 00:10:11.4 1.00 mi 10:11 min/mi 78.1 rpm 127.1 bpm (72%)
4 6:17:00 AM 3.00 mi 00:10:02.2 1.00 mi 10:02 min/mi 77.6 rpm 127.0 bpm (72%)
5 6:27:03 AM 4.00 mi 00:10:22.5 1.00 mi 10:23 min/mi 78.1 rpm 129.0 bpm (73%)
6 6:37:26 AM 5.00 mi 00:10:33.2 1.00 mi 10:33 min/mi 76.0 rpm 126.1 bpm (71%)
7 6:48:44 AM 6.00 mi 00:01:12.5 0.11 mi 10:57 min/mi 77.9 rpm 129.7 bpm (73%)
8 6:49:56 AM 6.11 mi 00:08:18.7 1.00 mi 08:19 min/mi 89.6 rpm 145.8 bpm (82%)
9 6:58:16 AM 7.11 mi 00:08:47.7 1.00 mi 08:48 min/mi 85.4 rpm 146.0 bpm (83%)
10 7:07:03 AM 8.11 mi 00:08:48.8 1.00 mi 08:49 min/mi 84.9 rpm 147.0 bpm (83%)
11 7:15:53 AM 9.11 mi 00:08:52.1 1.00 mi 08:52 min/mi 83.5 rpm 148.6 bpm (84%)
12 7:24:45 AM 10.11 mi 00:09:31.4 1.00 mi 09:31 min/mi 81.6 rpm 146.3 bpm (83%)
13 7:34:20 AM 11.11 mi 00:09:20.6 1.00 mi 09:21 min/mi 81.9 rpm 147.2 bpm (83%)
14 7:43:36 AM 12.11 mi 00:06:41.3 0.71 mi 09:27 min/mi 79.9 rpm 146.8 bpm (83%)
Totals: 02:01:20.0 12.78 mi 09:30 min/mi 81.3 rpm 136.9 bpm (77%)

Heart Rate

Min. Max. Avg.
82.0bpm 155.2bpm 136.9bpm

Splits: Recorded laps

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

Wednesday, September 23, 2015

45'MSD

 

Summary

Name 45'MSD
Location Houston, TX
Start Time 9/23/2015 5:49 AM (UTC-05:00) Category My Activities:Running
Distance 4.58 mi Time 00:50:27.0
Time Moving 00:50:27.0 Stopped 00:00:06.0
Avg. pace 11:01 min/mi Max. pace 07:00 min/mi
Avg. heart rate 126.9 bpm Max. heart rate 156.7 bpm
Avg. cadence 71.5 rpm Max. cadence 92.0 rpm
Weather Sunny; 69.5 °F
Notes OBJECTIVE
5-10' WU
10" hard intervals w/recoveries down to 110 bpm
5-10' CD

Nothing like a game of Frogger in the morning darkness! Yes, I know better than to head out for road intervals 15 minutes before the 6 AM commute begins. It was not safe out there this morning and it was very frustrating dodging traffic.

Intervals went fine. I was singularly focused on not reinjuring my left hamstring. I'm sure that isn't great for my form during a workout that is effectively an extended form drill.

Splits (Active)

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 5:49:59 AM 0.00 mi 00:10:33.8 1.20 mi 08:49 min/mi 87.4 rpm 130.5 bpm (74%)
2 6:00:32 AM 1.20 mi 00:01:15.3 0.08 mi 15:49 min/mi 61.0 rpm 123.2 bpm (70%)
3 6:01:48 AM 1.28 mi 00:00:11.6 0.03 mi 06:11 min/mi 80.1 rpm 115.6 bpm (65%)
4 6:01:59 AM 1.31 mi 00:01:17.6 0.09 mi 14:57 min/mi 61.7 rpm 123.6 bpm (70%)
5 6:03:16 AM 1.39 mi 00:00:15.2 0.03 mi 07:49 min/mi 85.0 rpm 115.4 bpm (65%)
6 6:03:31 AM 1.43 mi 00:01:12.8 0.10 mi 12:27 min/mi 64.1 rpm 124.6 bpm (70%)
7 6:04:44 AM 1.52 mi 00:00:11.4 0.03 mi 06:42 min/mi 87.1 rpm 115.3 bpm (65%)
8 6:04:56 AM 1.55 mi 00:01:32.6 0.10 mi 14:58 min/mi 60.6 rpm 119.3 bpm (67%)
9 6:06:29 AM 1.66 mi 00:00:11.6 0.03 mi 06:27 min/mi 82.7 rpm 114.8 bpm (65%)
10 6:06:40 AM 1.69 mi 00:01:09.8 0.08 mi 14:47 min/mi 62.2 rpm 122.8 bpm (69%)
11 6:07:50 AM 1.77 mi 00:00:11.9 0.03 mi 06:03 min/mi 79.5 rpm 115.8 bpm (65%)
12 6:08:02 AM 1.80 mi 00:01:25.3 0.09 mi 15:05 min/mi 61.4 rpm 122.5 bpm (69%)
13 6:09:27 AM 1.89 mi 00:00:12.1 0.03 mi 05:52 min/mi 79.1 rpm 112.8 bpm (64%)
14 6:09:40 AM 1.93 mi 00:01:22.9 0.10 mi 14:26 min/mi 61.0 rpm 121.9 bpm (69%)
15 6:11:02 AM 2.02 mi 00:00:11.2 0.03 mi 06:10 min/mi 86.0 rpm 115.6 bpm (65%)
16 6:11:14 AM 2.05 mi 00:01:25.2 0.10 mi 14:56 min/mi 60.9 rpm 126.0 bpm (71%)
17 6:12:39 AM 2.15 mi 00:00:11.2 0.03 mi 06:02 min/mi 80.5 rpm 114.6 bpm (65%)
18 6:12:50 AM 2.18 mi 00:01:29.9 0.10 mi 15:24 min/mi 62.1 rpm 122.0 bpm (69%)
19 6:14:20 AM 2.28 mi 00:00:11.6 0.04 mi 05:21 min/mi 84.6 rpm 113.2 bpm (64%)
20 6:14:32 AM 2.31 mi 00:01:16.1 0.09 mi 14:33 min/mi 60.9 rpm 126.3 bpm (71%)
21 6:15:48 AM 2.40 mi 00:00:10.5 0.03 mi 05:34 min/mi 79.9 rpm 116.2 bpm (66%)
22 6:15:59 AM 2.43 mi 00:01:27.2 0.09 mi 16:02 min/mi 59.8 rpm 123.8 bpm (70%)
23 6:17:26 AM 2.52 mi 00:00:10.6 0.03 mi 06:08 min/mi 83.5 rpm 116.0 bpm (66%)
24 6:17:36 AM 2.55 mi 00:01:55.6 0.13 mi 14:52 min/mi 59.2 rpm 122.5 bpm (69%)
25 6:19:32 AM 2.68 mi 00:00:10.6 0.03 mi 05:12 min/mi 82.9 rpm 114.7 bpm (65%)
26 6:19:43 AM 2.72 mi 00:01:25.7 0.09 mi 16:26 min/mi 58.9 rpm 122.5 bpm (69%)
27 6:21:08 AM 2.80 mi 00:00:12.0 0.03 mi 05:49 min/mi 84.1 rpm 114.9 bpm (65%)
28 6:21:21 AM 2.84 mi 00:01:46.7 0.12 mi 14:20 min/mi 62.4 rpm 122.4 bpm (69%)
29 6:23:07 AM 2.96 mi 00:00:11.3 0.03 mi 05:41 min/mi 84.7 rpm 119.7 bpm (68%)
30 6:23:19 AM 2.99 mi 00:01:33.6 0.10 mi 15:20 min/mi 61.5 rpm 121.1 bpm (68%)
31 6:24:52 AM 3.10 mi 00:00:11.2 0.03 mi 05:33 min/mi 84.9 rpm 115.6 bpm (65%)
32 6:25:03 AM 3.13 mi 00:01:31.6 0.10 mi 15:41 min/mi 60.0 rpm 124.0 bpm (70%)
33 6:26:35 AM 3.23 mi 00:00:11.1 0.03 mi 05:55 min/mi 79.9 rpm 114.4 bpm (65%)
34 6:26:46 AM 3.26 mi 00:02:39.3 0.17 mi 16:03 min/mi 57.6 rpm 119.5 bpm (68%)
35 6:29:25 AM 3.42 mi 00:00:13.6 0.04 mi 06:13 min/mi 84.4 rpm 115.3 bpm (65%)
36 6:29:39 AM 3.46 mi 00:01:07.2 0.08 mi 14:22 min/mi 62.5 rpm 125.9 bpm (71%)
37 6:30:47 AM 3.54 mi 00:00:11.2 0.03 mi 05:47 min/mi 84.3 rpm 113.4 bpm (64%)
38 6:30:58 AM 3.57 mi 00:01:36.9 0.10 mi 16:18 min/mi 62.2 rpm 124.7 bpm (70%)
39 6:32:35 AM 3.67 mi 00:00:11.6 0.04 mi 04:53 min/mi 85.6 rpm 114.7 bpm (65%)
40 6:32:47 AM 3.71 mi 00:01:38.4 0.11 mi 14:53 min/mi 61.3 rpm 123.9 bpm (70%)
41 6:34:25 AM 3.82 mi 00:06:08.1 0.78 mi 07:52 min/mi 89.6 rpm 147.8 bpm (84%)
Totals: 00:50:27.0 4.58 mi 11:01 min/mi 71.5 rpm 126.9 bpm (72%)

Heart Rate

Min. Max. Avg.
72.0bpm 156.7bpm 126.9bpm

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

Monday, September 21, 2015

Yasso 800s (@ 3:30)

 

Summary

Name Yasso 800s
Location Houston, TX
Start Time 9/21/2015 5:28 AM (UTC-05:00) Category My Activities:Running
Distance 8.13 mi Time 01:14:12.0
Time Moving 01:14:12.0 Stopped 00:00:01.0
Avg. pace 09:08 min/mi Max. pace 06:15 min/mi
Avg. heart rate 150.8 bpm Max. heart rate 179.5 bpm
Avg. cadence 80.8 rpm Max. cadence 97.0 rpm
Weather Cloudy; 74.7 °F
Notes OBJECTIVE
10 x 800m @ 3:30 w/3:30 recoveries over 400m

Skipped the MSD/LT run in favor of Yasso 800s. It was probably too quick of a turn around from Saturday's 20-miler but I convinced myself 1) I needed to better know where my fitness stands and 2) there wasn't going to be another time on the schedule for this workout.

While I acknowledge the flaw in relying on Yasso 800s to be determinative (both from personal experience and documented by others), I figured it was better than nothing in determining "where I'm at". I've been using heart rate training for the first time this cycle and I've been injured and lost chunks of the training so there's a lot of uncertainty as to where I stand.

The workout started easy. I found there pace easily and was moving a lot faster than I was feeling. I reined it back but not as much as I should. My heart rate was recovery quickly in between intervals. This all turned around the 7th rep. It started getting harder and my heart rate was slower to recover. I pressed on and finished it out but I'm not sure I could have done many more reps, if necessary.

So I completed this workout "by the book". I feel a bit better about where my fitness is. I still have some strategizing to do about marathon pacing.

Splits (Active)

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 5:28:40 AM 0.00 mi 00:05:09.5 0.55 mi 09:25 min/mi 86.2 rpm 125.0 bpm (71%)
2 5:38:20 AM 0.55 mi 00:03:22.4 0.50 mi 06:47 min/mi 93.2 rpm 152.4 bpm (86%)
3 5:41:43 AM 1.04 mi 00:03:30.0 0.26 mi 13:23 min/mi 70.3 rpm 134.5 bpm (76%)
4 5:45:13 AM 1.31 mi 00:03:26.4 0.50 mi 06:55 min/mi 93.4 rpm 153.8 bpm (87%)
5 5:48:40 AM 1.80 mi 00:03:30.0 0.27 mi 13:08 min/mi 67.0 rpm 137.9 bpm (78%)
6 5:52:10 AM 2.07 mi 00:03:25.5 0.50 mi 06:53 min/mi 93.7 rpm 156.2 bpm (88%)
7 5:55:35 AM 2.57 mi 00:03:30.0 0.26 mi 13:32 min/mi 65.1 rpm 139.9 bpm (79%)
8 5:59:05 AM 2.83 mi 00:03:27.0 0.50 mi 06:56 min/mi 93.4 rpm 158.4 bpm (90%)
9 6:02:32 AM 3.32 mi 00:03:30.0 0.27 mi 13:02 min/mi 66.8 rpm 144.4 bpm (82%)
10 6:06:02 AM 3.59 mi 00:03:24.2 0.50 mi 06:51 min/mi 94.7 rpm 160.1 bpm (90%)
11 6:09:26 AM 4.09 mi 00:03:30.0 0.27 mi 12:49 min/mi 68.2 rpm 147.9 bpm (84%)
12 6:12:56 AM 4.36 mi 00:03:26.4 0.50 mi 06:55 min/mi 93.4 rpm 160.7 bpm (91%)
13 6:16:23 AM 4.86 mi 00:03:30.0 0.27 mi 13:06 min/mi 67.5 rpm 147.9 bpm (84%)
14 6:19:53 AM 5.13 mi 00:03:24.2 0.50 mi 06:51 min/mi 94.3 rpm 161.5 bpm (91%)
15 6:23:17 AM 5.62 mi 00:03:30.0 0.26 mi 13:36 min/mi 67.0 rpm 149.0 bpm (84%)
16 6:26:47 AM 5.88 mi 00:03:22.1 0.50 mi 06:47 min/mi 94.1 rpm 163.4 bpm (92%)
17 6:30:09 AM 6.38 mi 00:03:30.0 0.25 mi 13:55 min/mi 65.9 rpm 148.8 bpm (84%)
18 6:33:39 AM 6.63 mi 00:03:21.5 0.50 mi 06:45 min/mi 93.8 rpm 163.8 bpm (93%)
19 6:37:01 AM 7.13 mi 00:03:30.0 0.27 mi 12:53 min/mi 69.7 rpm 153.1 bpm (87%)
20 6:40:31 AM 7.40 mi 00:03:15.1 0.50 mi 06:32 min/mi 93.5 rpm 168.3 bpm (95%)
21 6:43:46 AM 7.89 mi 00:03:30.0 0.26 mi 13:31 min/mi 69.0 rpm 154.6 bpm (87%)
22 6:47:16 AM 8.15 mi 00:00:12.3 0.01 mi 18:22 min/mi 52.3 rpm 138.0 bpm (78%)
Totals: 01:14:12.0 8.13 mi 09:08 min/mi 80.8 rpm 150.8 bpm (85%)

Heart Rate

Min. Max. Avg.
72.0bpm 179.5bpm 150.8bpm

Splits: Recorded laps

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