Saturday, October 31, 2015

14M Progression

 

Summary

Name 14M Progression
Location Houston, TX
Start Time 10/31/2015 6:50 AM (UTC-05:00) Category My Activities:Running
Distance 14.16 mi Time 02:02:01.0
Time Moving 02:02:01.0 Stopped 00:00:04.0
Avg. pace 08:37 min/mi Max. pace 07:09 min/mi
Avg. heart rate 148.8 bpm Max. heart rate 174.6 bpm
Avg. cadence 88.4 rpm Max. cadence 93.0 rpm
Weather Rain; 72.3 °F
Notes OBJECTIVE
14M
(7M @ > 8:47 then each mile faster until last = 7:57 )

Started late after waiting for rain storm to pass. First 4.5M were dry but then it started raining really hard for about 5M, eased up for about 10-15 minutes then came down moderately hard the rest of the way. No big deal. Once you're wet, you're wet. And with the temperature in the 70's, it was probably better the sun didn't come out after the rain. The humidity would almost certainly be unbearable.

Wasn't really sure how this was going to turn out. Today marks 4 weeks since the marathon and I haven't even approached a double digit mile run; let alone a healthy progression. The first few miles of cranking the pace down had me wondering if I could manage the back end of this run. But with each mile, I embraced a new challenge and was able to execute and achieve each objective.

Left hamstring became oddly "warm" about half way through. I'm sure that's not a good sign but at least that was the extent of the issue. I'm icing it now and will take full advantage of tomorrow's rest day.

I'm really happy with the 45-mile week I just put in the books.

Splits (Active)

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 6:50:54 AM 0.00 mi 00:09:21.0 1.00 mi 09:21 min/mi 86.2 rpm 145.7 bpm (82%)
2 7:00:14 AM 1.00 mi 00:08:55.2 1.00 mi 08:55 min/mi 87.8 rpm 133.3 bpm (75%)
3 7:09:08 AM 2.00 mi 00:08:54.0 1.00 mi 08:54 min/mi 89.2 rpm 140.3 bpm (79%)
4 7:18:02 AM 3.00 mi 00:08:54.3 1.00 mi 08:54 min/mi 89.4 rpm 144.5 bpm (82%)
5 7:26:57 AM 4.00 mi 00:08:49.2 1.00 mi 08:49 min/mi 88.4 rpm 145.5 bpm (82%)
6 7:35:47 AM 5.00 mi 00:09:04.4 1.00 mi 09:04 min/mi 86.1 rpm 146.6 bpm (83%)
7 7:44:51 AM 6.00 mi 00:08:53.0 1.00 mi 08:53 min/mi 87.2 rpm 146.7 bpm (83%)
8 7:54:44 AM 7.00 mi 00:08:40.3 1.00 mi 08:40 min/mi 87.2 rpm 148.7 bpm (84%)
9 8:03:24 AM 8.00 mi 00:08:32.6 1.00 mi 08:33 min/mi 89.2 rpm 149.2 bpm (84%)
10 8:11:57 AM 9.00 mi 00:08:27.9 1.00 mi 08:28 min/mi 89.8 rpm 151.5 bpm (86%)
11 8:20:25 AM 10.00 mi 00:08:13.1 1.00 mi 08:13 min/mi 89.5 rpm 153.3 bpm (87%)
12 8:28:38 AM 11.00 mi 00:08:09.9 1.00 mi 08:10 min/mi 88.5 rpm 158.1 bpm (89%)
13 8:36:48 AM 12.00 mi 00:07:58.2 1.00 mi 07:58 min/mi 90.4 rpm 159.7 bpm (90%)
14 8:44:46 AM 13.00 mi 00:07:46.3 1.00 mi 07:46 min/mi 89.5 rpm 161.7 bpm (91%)
15 8:52:32 AM 14.00 mi 00:01:27.1 0.19 mi 07:30 min/mi 89.2 rpm 162.0 bpm (92%)
Totals: 02:02:01.0 14.16 mi 08:37 min/mi 88.4 rpm 148.8 bpm (84%)

Heart Rate

Min. Max. Avg.
69.0bpm 174.6bpm 148.8bpm

Splits: Recorded laps

Pace

Min. Max. Avg.
10:40 min/mi 07:09 min/mi 08:37 min/mi

Splits: Recorded laps

Cadence

Min. Max. Avg.
50.5rpm 93.0rpm 88.4rpm

Splits: Recorded laps

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

Friday, October 30, 2015

5M EZ

 

Summary

Name 5M EZ
Location Houston, TX
Start Time 10/30/2015 5:17 AM (UTC-05:00) Category My Activities:Running
Distance 4.94 mi Time 00:48:59.0
Time Moving 00:48:59.0 Stopped 00:00:05.0
Avg. pace 09:55 min/mi Max. pace 08:55 min/mi
Avg. heart rate 130.3 bpm Max. heart rate 138.3 bpm
Weather Partly cloudy; 72.2 °F
Notes OBJECTIVE
5M @ recovery pace > 9:42

Really focusing on keeping recovery runs at the prescribed pace. There's nothing gained by "crushing" a recovery run. Save it for the workouts that matter.

Felt fine ... and liking it!

Did anti-sitting stretches before this run and resistance workout after.

Heart Rate

Min. Max. Avg.
75.6bpm 138.3bpm 130.3bpm

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

Thursday, October 29, 2015

4M Tempo

 

Summary

Name 4M Tempo
Location Houston, TX
Start Time 10/29/2015 5:27 AM (UTC-05:00) Category My Activities:Running
Distance 7.03 mi Time 01:00:16.0
Time Moving 01:00:16.0 Stopped 00:00:05.0
Avg. pace 08:34 min/mi Max. pace 06:59 min/mi
Avg. heart rate 152.2 bpm Max. heart rate 173.8 bpm
Weather Sunny; 55.0 °F
Notes OBJECTIVE
dynamic stretching WU
1.5M WU @ > 9:41
4M tempo @ 7:34
1.5M CD @ > 9:41

Meaningful tempo runs have always been the toughest workout for me. At various times in past cycles, I've dreaded them coming up on my training calendar. Rightly or wrongly, I've reasoned that they probably do me the most good but that still wasn't made me look forward to them. Tempo runs is what has been missing from my last couple of training cycles. This was a reintroduction.

The tempo pace wasn't out of reach as I managed to hit my time. But I must say it was comfortably hard ... or slightly past it! I've got a long way to go and tempo runs always seem to be the reminder.

Splits (Active)

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 5:27:23 AM 0.00 mi 00:14:59.1 1.53 mi 09:47 min/mi 145.5 bpm (82%)
2 5:42:22 AM 1.53 mi 00:07:36.5 1.00 mi 07:37 min/mi 152.2 bpm (86%)
3 5:49:58 AM 2.53 mi 00:07:28.2 1.00 mi 07:28 min/mi 159.6 bpm (90%)
4 5:57:26 AM 3.53 mi 00:07:33.5 1.00 mi 07:34 min/mi 160.8 bpm (91%)
5 6:05:00 AM 4.53 mi 00:07:31.6 1.00 mi 07:32 min/mi 165.5 bpm (94%)
6 6:12:32 AM 5.53 mi 00:15:06.9 1.50 mi 10:04 min/mi 144.1 bpm (81%)
Totals: 01:00:16.0 7.03 mi 08:34 min/mi 152.2 bpm (86%)

Heart Rate

Min. Max. Avg.
94.7bpm 173.8bpm 152.2bpm

Splits: Custom distances

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

Wednesday, October 28, 2015

5M Recovery

 

Summary

Name 5M Recovery
Location Houston, TX
Start Time 10/28/2015 5:30 AM (UTC-05:00) Category My Activities:Running
Distance 5.00 mi Time 00:49:10.0
Time Moving 00:49:10.0 Stopped 00:00:08.0
Avg. pace 09:50 min/mi Max. pace 08:47 min/mi
Avg. heart rate 129.8 bpm Max. heart rate 141.3 bpm
Weather Sunny; 67.0 °F
Notes OBJECTIVE
5M @ recovery pace > 9:42

Easy, recovery run on tight calves presumably from yesterday's track work.

Completed full resistance workout after the run.

Heart Rate

Min. Max. Avg.
76.8bpm 141.3bpm 129.8bpm

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

Tuesday, October 27, 2015

3 x 1k

 

Summary

Name 3 x 1k
Location Houston, TX
Start Time 10/27/2015 6:08 AM (UTC-05:00) Category My Activities:Running
Distance 5.60 mi Time 00:51:07.0
Time Moving 00:51:07.0 Stopped 00:00:14.0
Avg. pace 09:08 min/mi Max. pace 06:41 min/mi
Avg. heart rate 136.0 bpm Max. heart rate 164.0 bpm
Avg. cadence 87.8 rpm Max. cadence 95.0 rpm
Weather Partly cloudy; 63.6 °F
Notes OBJECTIVE
dynamic stretching WU
1.5M WU > 9:42
3 x 1k @ 7:18
1.5M CD > 9:42

Had a hard time getting motivated for this run. But once I got going, everything was fine. Interval pace wasn't too aggressive. Will montior legs today and see how I feel in the morning.

Splits (Active)

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 6:08:12 AM 0.00 mi 00:15:00.1 1.54 mi 09:46 min/mi 86.3 rpm 119.8 bpm (68%)
2 6:26:01 AM 1.54 mi 00:04:29.7 0.61 mi 07:22 min/mi 91.5 rpm 147.8 bpm (83%)
3 6:30:30 AM 2.15 mi 00:03:00.0 0.29 mi 10:22 min/mi 85.1 rpm 136.2 bpm (77%)
4 6:33:30 AM 2.44 mi 00:04:30.8 0.61 mi 07:26 min/mi 92.7 rpm 155.8 bpm (88%)
5 6:38:01 AM 3.04 mi 00:02:53.9 0.28 mi 10:10 min/mi 86.1 rpm 141.4 bpm (80%)
6 6:40:55 AM 3.33 mi 00:04:48.8 0.64 mi 07:34 min/mi 91.8 rpm 157.5 bpm (89%)
7 6:45:44 AM 3.96 mi 00:02:42.4 0.25 mi 11:00 min/mi 79.3 rpm 132.0 bpm (75%)
8 6:51:09 AM 4.21 mi 00:13:41.0 1.39 mi 09:51 min/mi 87.8 rpm 135.4 bpm (77%)
Totals: 00:51:07.0 5.60 mi 09:08 min/mi 87.8 rpm 136.0 bpm (77%)

Heart Rate

Min. Max. Avg.
59.1bpm 164.0bpm 136.0bpm

Splits: Custom distances

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

Monday, October 26, 2015

8M Base

 

Summary

Name 8M Base
Location Houston, TX
Start Time 10/26/2015 5:49 AM (UTC-05:00) Category My Activities:Running
Distance 8.02 mi Time 01:12:35.0
Time Moving 01:12:35.0 Stopped 00:00:16.0
Avg. pace 09:03 min/mi Max. pace 07:42 min/mi
Avg. heart rate 137.9 bpm Max. heart rate 148.0 bpm
Weather Cloudy; 61.4 °F
Notes OBJECTIVE
8M base run @ 8:47-9:43

Wind out of the north this morning. Remanents of Hurricane Patricia I suppose. There has been a lot of rain over the past 48 hours but none this morning.

Didn't feel particularly good or bad. Just "got it in".

Didn't race or time trial over the weekend because I was out camping with the Scouts. Even though I didn't, I'm moving my workout pacing down the scale 2 notches. I'll monitor closely over the hard workouts this week. Don't want to overdo it.

Heart Rate

Min. Max. Avg.
66.0bpm 148.0bpm 137.9bpm

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