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)

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)

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)

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)