2M EZ

 

Summary

Name	2M EZ
Location	Houston, TX
Start Time	10/23/2015 5:44 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.24 mi		Time	00:22:47.0
Time Moving	00:22:47.0		Stopped	00:00:06.0
Avg. pace	10:09 min/mi		Max. pace	08:53 min/mi
Avg. heart rate	126.9 bpm		Max. heart rate	138.8 bpm
Weather	Cloudy; 76.3 °F
Notes	OBJECTIVE 2M recovery @ >10:03 Easy run ahead of the rain. Felt fine. Did anti-sitting stretches and runner-specific strength exercises afterward.

Heart Rate

Min.	Max.	Avg.
109.4bpm	138.8bpm	126.9bpm

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

3 x 1M

 

Summary

Name	3 x 1M
Location	Houston, TX
Start Time	10/22/2015 5:21 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.61 mi		Time	00:59:44.0
Time Moving	00:59:44.0		Stopped	00:00:04.0
Avg. pace	09:03 min/mi		Max. pace	07:07 min/mi
Avg. heart rate	146.9 bpm		Max. heart rate	169.0 bpm
Avg. cadence	88.1 rpm		Max. cadence	93.0 rpm
Weather	Cloudy; 74.6 °F
Notes	OBJECTIVE dynamic stretching WU 1.5M WU @ recovery pace (10:04 - 11:19) 3x1M @ 10k pace (7:53) w/2' active recoveries (10:04 - 11:19) 1.5M CD @ recovery pace (10:04 - 11:19) Except for running the active recoveries too fast, executed this workout pretty well. Felt okay. Left hammy hinted during third rep.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:21:41 AM	0.00 mi	00:15:26.2	1.54 mi	10:01 min/mi	85.9 rpm	125.7 bpm (71%)
2	5:37:07 AM	1.54 mi	00:07:49.1	1.00 mi	07:49 min/mi	89.6 rpm	152.2 bpm (86%)
3	5:44:56 AM	2.54 mi	00:02:04.2	0.21 mi	09:46 min/mi	86.8 rpm	152.4 bpm (86%)
4	5:47:00 AM	2.75 mi	00:07:45.8	1.00 mi	07:46 min/mi	90.4 rpm	158.5 bpm (90%)
5	5:54:46 AM	3.75 mi	00:02:05.3	0.22 mi	09:27 min/mi	86.9 rpm	157.1 bpm (89%)
6	5:56:51 AM	3.97 mi	00:07:52.6	1.00 mi	07:53 min/mi	91.0 rpm	163.8 bpm (93%)
7	6:04:44 AM	4.97 mi	00:02:08.0	0.21 mi	10:04 min/mi	86.5 rpm	159.2 bpm (90%)
8	6:06:52 AM	5.19 mi	00:14:32.4	1.42 mi	10:14 min/mi	87.3 rpm	147.3 bpm (83%)
Totals:			00:59:44.0	6.61 mi	09:03 min/mi	88.1 rpm	146.9 bpm (83%)

Heart Rate

Min.	Max.	Avg.
95.1bpm	169.0bpm	146.9bpm

Splits: Custom distances

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

4.5M Recovery

 

Summary

Name	4.5M Recovery
Location	Houston, TX
Start Time	10/21/2015 5:13 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.63 mi		Time	00:47:31.0
Time Moving	00:47:31.0		Stopped	00:00:00.0
Avg. pace	10:16 min/mi		Max. pace	09:23 min/mi
Avg. heart rate	127.9 bpm		Max. heart rate	142.4 bpm
Weather	Partly cloudy; 72.8 °F
Notes	OBJECTIVE 2-6M recovery @ >10:03 Legs had a hint of soreness. Not sure if that's from yesterday's track work (first in a long time), the dynamic stretching before yesterday's run or the anti-sitting stretches I've been doing in the evenings this week. In any case, I'm happy to report there is no hamstring report today. Progress!

Heart Rate

Min.	Max.	Avg.
64.0bpm	142.4bpm	127.9bpm

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

8 x 400m

 

Summary

Name	8x400m
Location	Houston, TX
Start Time	10/20/2015 5:34 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.52 mi		Time	01:10:05.0
Time Moving	01:10:05.0		Stopped	00:00:03.0
Avg. pace	09:19 min/mi		Max. pace	06:45 min/mi
Avg. heart rate	138.7 bpm		Max. heart rate	168.8 bpm
Weather	Partly cloudy; 60.8 °F
Notes	OBJECTIVE dynamic stretching WU 1.5M WU @ recovery pace (10:04 - 11:19) 8x400m @ 3k pace (7:22) w/3' active recoveries (>10:03) 1.5M CD @ recovery pace (10:04 - 11:19) This was an easy workout. Didn't even realize that I hadn't even thought about my hamstring until about half way through this workout. It's been a long time since that's been the case! Then, wouldn't you know it, on my sixth rep, it started "hinting" that it's still there and didn't want to be forgetten. Debating about a 5k time trial on Saturday. I'm not sure it's prudent but would like to reset my training paces.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:34:57 AM	0.00 mi	00:15:58.0	1.57 mi	10:12 min/mi	127.4 bpm (72%)
2	5:52:42 AM	1.57 mi	00:01:54.9	0.26 mi	07:16 min/mi	144.9 bpm (82%)
3	5:54:37 AM	1.83 mi	00:02:59.3	0.29 mi	10:21 min/mi	135.5 bpm (77%)
4	5:57:36 AM	2.12 mi	00:01:57.3	0.27 mi	07:23 min/mi	148.6 bpm (84%)
5	5:59:33 AM	2.38 mi	00:02:58.7	0.30 mi	09:58 min/mi	137.3 bpm (78%)
6	6:02:32 AM	2.68 mi	00:01:53.6	0.26 mi	07:09 min/mi	150.9 bpm (85%)
7	6:04:26 AM	2.95 mi	00:03:00.1	0.31 mi	09:47 min/mi	141.7 bpm (80%)
8	6:07:26 AM	3.25 mi	00:01:54.9	0.26 mi	07:28 min/mi	151.6 bpm (86%)
9	6:09:21 AM	3.51 mi	00:02:58.1	0.30 mi	09:55 min/mi	139.9 bpm (79%)
10	6:12:19 AM	3.81 mi	00:01:53.1	0.25 mi	07:24 min/mi	150.8 bpm (85%)
11	6:14:12 AM	4.06 mi	00:02:59.7	0.30 mi	10:01 min/mi	142.5 bpm (80%)
12	6:17:12 AM	4.36 mi	00:01:56.9	0.26 mi	07:32 min/mi	151.9 bpm (86%)
13	6:19:09 AM	4.62 mi	00:02:55.3	0.30 mi	09:38 min/mi	143.8 bpm (81%)
14	6:22:04 AM	4.93 mi	00:01:55.1	0.26 mi	07:27 min/mi	153.9 bpm (87%)
15	6:23:59 AM	5.18 mi	00:02:57.1	0.31 mi	09:38 min/mi	145.4 bpm (82%)
16	6:26:56 AM	5.49 mi	00:01:50.3	0.25 mi	07:15 min/mi	156.1 bpm (88%)
17	6:28:47 AM	5.74 mi	00:03:05.8	0.31 mi	10:07 min/mi	144.6 bpm (82%)
18	6:34:31 AM	6.05 mi	00:14:54.8	1.47 mi	10:11 min/mi	134.1 bpm (76%)
Totals:			01:10:05.0	7.52 mi	09:19 min/mi	138.7 bpm (78%)

Heart Rate

Min.	Max.	Avg.
69.2bpm	168.8bpm	138.7bpm

Splits: Custom distances

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

5M Base

 

Summary

Name	5M Base
Location	Houston, TX
Start Time	10/19/2015 5:20 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.06 mi		Time	00:47:09.0
Time Moving	00:47:09.0		Stopped	00:00:06.0
Avg. pace	09:19 min/mi		Max. pace	08:11 min/mi
Avg. heart rate	137.4 bpm		Max. heart rate	147.8 bpm
Avg. cadence	86.8 rpm		Max. cadence	89.0 rpm
Weather	Sunny; 56.1 °F
Notes	OBJECTIVE 5M @ 9:08-10:03 20" high knees 20" bounding NO HAMSTRING ISSUE = HAPPY DAY! (Knocking on wood.) Felt really good this morning. Eager to undertake this week of training.

Heart Rate

Min.	Max.	Avg.
79.6bpm	147.8bpm	137.4bpm

Cadence

Min.	Max.	Avg.
39.1rpm	89.0rpm	86.8rpm

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

Week of October 18 Training Plan

Proprioceptive Cue: Running Against a Wall

Imagine there's a wall right in front of your nose that moves forward with you as you run. Your knees or feet will repeatedly knock into this wall unless you shorten your stride and place your feet underneath your hips instead of out ahead of your body. Leaning slightly forward at the ankles will also create a little more room to drive your thighs forward without banging your knees. This proprioceptive cue facilitates a more compact stride by correcting overstriding.

SUNDAY
Off

MONDAY
5M @ base pace (9:08 - 10:03)
20" high knees
20" bounding

TUESDAY
dynamic stretching WU
1.5M WU @ recovery pace (10:04 - 11:19)
8x400m @ 3k pace (7:22) w/3' active recoveries
1.5M CD @ recovery pace (10:04 - 11:19)

WEDNESDAY
2-6M @ recovery pace (10:04 - 11:19)
resistance workout

THURSDAY
dynamic stretching WU
1.5M WU @ recovery pace (10:04 - 11:19)
3x1M @ 10k pace (7:53) w/2' active recoveries
1.5M CD @ recovery pace (10:04 - 11:19)

FRIDAY
2M @ recovery pace (10:04 - 11:19)
resistance workout

SATURDAY
dynamic stretching WU
1.5M WU @ recovery pace (10:04 - 11:19)
5k tune-up race or time trial
1.5M CD @ recovery pace (10:04 - 11:19)