Tuesday, November 3, 2015

4 x 1k

 

Summary

Location Houston, TX
Start Time 11/3/2015 3:31 PM (UTC-06:00) Category My Activities:Running
Distance 5.80 mi Time 00:53:15.0
Time Moving 00:53:15.0 Stopped 00:00:02.0
Avg. pace 09:11 min/mi Max. pace 06:38 min/mi
Avg. heart rate 150.7 bpm Max. heart rate 176.6 bpm
Avg. cadence 85.2 rpm Max. cadence 93.0 rpm
Weather Sunny; 78.9 °F
Notes OBJECTIVE
dynamic stretching WU
1.5M WU @ > 9:42
4 x 1k @ 7:18 w/3' recoveries @>9:42
1.5M CD @ > 9:42

Didn't feel like running this morning so I didn't. Had a dentist's appointment this afternoon so stopped at Memorial Park afterward. This workout didn't go that great. I struggled to hold the target pace. Don't know if it was the heat, my nutrition or the time of day.

7:15/7:22/7:13/7:22

After running, planned to go back to work but felt lousy. Went home. The drive took an hour and I felt progressively worse the whole way home. By the time I got home, I was a mess. Although it was ~6 pm, went to bed. Slept for ~4 hours. Woke up. Fever and nausea. Watched television for a couple hours then back to bed for another ~4 hours. Still not feeling right. Not sure what the issue is. Theorizing that it's something I ate but having a hard time pinpointing anything.

Splits (Active)

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 3:31:21 PM 0.00 mi 00:14:55.7 1.51 mi 09:53 min/mi 84.9 rpm 129.7 bpm (73%)
2 3:49:48 PM 1.51 mi 00:04:36.7 0.64 mi 07:15 min/mi 90.4 rpm 158.6 bpm (90%)
3 3:54:25 PM 2.15 mi 00:03:01.5 0.30 mi 10:03 min/mi 85.5 rpm 155.2 bpm (88%)
4 3:57:26 PM 2.45 mi 00:04:40.1 0.63 mi 07:22 min/mi 91.0 rpm 164.5 bpm (93%)
5 4:02:06 PM 3.08 mi 00:03:02.3 0.29 mi 10:34 min/mi 83.4 rpm 157.2 bpm (89%)
6 4:05:09 PM 3.37 mi 00:04:32.5 0.63 mi 07:13 min/mi 91.7 rpm 167.6 bpm (95%)
7 4:09:41 PM 4.00 mi 00:03:02.0 0.26 mi 11:51 min/mi 79.5 rpm 158.0 bpm (89%)
8 4:12:43 PM 4.26 mi 00:04:37.1 0.63 mi 07:22 min/mi 91.4 rpm 170.3 bpm (96%)
9 4:17:20 PM 4.88 mi 00:03:02.1 0.15 mi 19:40 min/mi 56.1 rpm 144.7 bpm (82%)
10 4:20:23 PM 5.04 mi 00:07:47.3 0.76 mi 10:12 min/mi 86.3 rpm 151.5 bpm (86%)
Totals: 00:53:15.0 5.80 mi 09:11 min/mi 85.2 rpm 150.7 bpm (85%)

Heart Rate

Min. Max. Avg.
81.4bpm 176.6bpm 150.7bpm

Splits: Recorded laps

Cadence

Min. Max. Avg.
53.0rpm 93.0rpm 85.2rpm

Splits: Recorded laps

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

Monday, November 2, 2015

8M Base

 

Summary

Name 8M Base
Location Houston, TX
Start Time 11/2/2015 5:14 AM (UTC-06:00) Category My Activities:Running
Distance 8.18 mi Time 01:13:42.0
Time Moving 01:13:42.0 Stopped 00:00:04.0
Avg. pace 09:01 min/mi Max. pace 08:00 min/mi
Avg. heart rate 135.5 bpm Max. heart rate 147.5 bpm
Weather Cloudy; 61.1 °F
Notes OBJECTIVE
8M @ base pace 8:47-9:43

Legs had quite a bit of residual soreness from Saturday's long run. Didn't really loosen up until about 2/3 of the way into this one. Right calf was the tightest. Other than that, felt fine. Very high humidity after all the recent rain.

Heart Rate

Min. Max. Avg.
74.1bpm 147.5bpm 135.5bpm

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

Sunday, November 1, 2015

November 1 - 7

Proprioceptive Cue
Navel to Spine

Sunday
Rest

Monday
Base Run + Drills
8M @ 8:47-9:43
2 x 20 stiff-legged run
2 x 20 running no arms

Tuesday
1k Intervals
dynamic stretching warm up
1.5M warm up @ > 9:41
4 x 1k @ 7:18 w/3 min. active recoveries (> 9:41)
1.5M cool down @ > 9:41

Wednesday
Recovery Run & Resistance Workout
2-6M @ > 9:41

Thursday
Tempo Run
dynamic stretching warm up
1.5M warm up @ > 9:41
4.5M @ 7:34
1.5M cool down @ > 9:41

Friday
Recovery Run & Resistance Workout
2-6M @ > 9:41

Saturday
Endurance Run
16M @ 8:47-9:43