Friday, October 23, 2015

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)

Thursday, October 22, 2015

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)

Wednesday, October 21, 2015

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)

Tuesday, October 20, 2015

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)

Monday, October 19, 2015

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)