3 x 1k

 

Summary

Name	3 x 1k
Location	CFB Family Life Center
Start Time	11/17/2015 5:38 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.56 mi		Time	00:53:55.0
Time Moving	00:53:55.0		Stopped	00:00:18.0
Avg. pace	09:42 min/mi		Max. pace	07:37 min/mi
Avg. heart rate	158.0 bpm		Max. heart rate	181.1 bpm
Avg. cadence	85.6 rpm		Max. cadence	91.0 rpm
Weather
Notes	OBJECTIVE 1.5M WU @ > 9:42 3 x 1k @ 7:18 w/3' active recoveries (> 9:42) 1.5M CD @ > 9:42 Cranked the incline to 3.0 for the whole run and relied on the treadmill pace conversion at http://www.hillrunner.com/training/tmillchart.php and my Garmin pedometer to put me in the right place for this workout. Light rain and beat up legs sent me to the treadmill for today's intervals. I don't recall running intervals on a treadmill before. Felt okay. Sweat a lot indoors. Even with the fans, the air circulation on the second floor is not optimal for a hard workout. Happy to get this one in.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:38:58 AM	0.00 mi	00:16:39.0	1.53 mi	10:55 min/mi	83.8 rpm	139.2 bpm (79%)
2	5:55:37 AM	1.53 mi	00:04:51.6	0.63 mi	07:40 min/mi	89.4 rpm	166.2 bpm (94%)
3	6:00:28 AM	2.16 mi	00:02:59.9	0.28 mi	10:35 min/mi	84.6 rpm	164.0 bpm (93%)
4	6:03:28 AM	2.44 mi	00:04:51.9	0.63 mi	07:41 min/mi	89.8 rpm	171.7 bpm (97%)
5	6:08:20 AM	3.08 mi	00:03:08.1	0.29 mi	10:40 min/mi	84.5 rpm	167.6 bpm (95%)
6	6:11:29 AM	3.37 mi	00:05:01.2	0.65 mi	07:44 min/mi	89.6 rpm	175.5 bpm (99%)
7	6:17:32 AM	4.02 mi	00:16:41.6	1.55 mi	10:48 min/mi	84.1 rpm	162.0 bpm (92%)
Totals:			00:53:55.0	5.56 mi	09:42 min/mi	85.6 rpm	158.0 bpm (89%)

Heart Rate

Min.	Max.	Avg.
76.1bpm	181.1bpm	158.0bpm

Splits: Recorded laps

Cadence

Min.	Max.	Avg.
36.2rpm	91.0rpm	85.6rpm

Splits: Recorded laps

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

6M Base

 

Summary

Name	6M Base
Location	Houston, TX
Start Time	11/16/2015 5:28 AM (UTC-06:00)		Category	My Activities:Running
Distance	6.02 mi		Time	00:53:14.0
Time Moving	00:53:14.0		Stopped	00:00:06.0
Avg. pace	08:50 min/mi		Max. pace	08:04 min/mi
Avg. heart rate	147.2 bpm		Max. heart rate	160.0 bpm
Weather	Partly cloudy; 65.8 °F
Notes	OBJECTIVE 6M @ > 8:47 2x20" stiff legged running 2x20" running no arms Still a lot of residual DOMS from Saturday. Quite surprised by and don't understand this. Didn't feel great.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:28:47 AM	0.00 mi	00:08:54.6	1.00 mi	08:55 min/mi	131.3 bpm (74%)
2	5:37:40 AM	1.00 mi	00:08:48.0	1.00 mi	08:48 min/mi	142.8 bpm (81%)
3	5:46:28 AM	2.00 mi	00:08:48.3	1.00 mi	08:48 min/mi	147.9 bpm (84%)
4	5:55:16 AM	3.00 mi	00:08:44.8	1.00 mi	08:45 min/mi	150.8 bpm (85%)
5	6:04:01 AM	4.00 mi	00:09:01.1	1.00 mi	09:01 min/mi	153.7 bpm (87%)
6	6:13:03 AM	5.00 mi	00:08:45.1	1.00 mi	08:45 min/mi	156.2 bpm (88%)
7	6:21:48 AM	6.00 mi	00:00:22.0	0.04 mi	08:30 min/mi	159.6 bpm (90%)
Totals:			00:53:14.0	6.02 mi	08:50 min/mi	147.2 bpm (83%)

Heart Rate

Min.	Max.	Avg.
75.2bpm	160.0bpm	147.2bpm

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

15M Progression (fail)

 

Summary

Name	15M Progression (fail)
Location	Houston, TX
Start Time	11/14/2015 6:01 AM (UTC-06:00)		Category	My Activities:Running
Distance	11.99 mi		Time	01:44:47.0
Time Moving	01:44:47.0		Stopped	00:00:11.0
Avg. pace	08:44 min/mi		Max. pace	07:33 min/mi
Avg. heart rate	151.5 bpm		Max. heart rate	181.0 bpm
Weather	Partly cloudy; 54.9 °F
Notes	OBJECTIVE 15M progression w/8M @ > 8:47 then increasing pace every mile until last at 7:57 This was a weird good run/bad run. I haven't run for 10 days. I was sick after last Tuesday's intervals at Memorial Park. That lasted through Friday. Since then, I just "haven't felt like it". Bad reason but simply the reality. Went out this morning looking for something around 8. Felt good physically and the temperature/humidity was very much to my liking. Reined it back the first few miles thinking if this continued, I'd just go big and get the scheduled 15-mile progression run. Felt fine after 8 miles so started cutting down the pace. That was fine too. I was working a bit but nothing was out of reach. I was happy to think I was going to get this one in and be back on track. Then at the 12-mile mark, I was "done". It hit me hard and fast. My hips (very rarely an issue) were the primary problem. I walked and caught my breath. Noticed that I was 1:45 into this one wondered if glycogen depletion may be contributing. Didn't think so since I ate a while before running. Wondered if I was dehydrated. Probably was but no more than what I've experienced before. Walked and got heart rate back under control. Figured I could ease it in over the last 3 miles. Started and knew right away that wasn't happening and forcing it would likely be counterproductive. Shut it down. Walked home 3 miles. Glad to have got this run in but really have no idea what's going on with my body. Missing 10 days isn't reason enough to have experienced what I did out there today.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	6:01:39 AM	0.00 mi	00:09:05.8	1.00 mi	09:06 min/mi	166.4 bpm (94%)
2	6:10:46 AM	1.00 mi	00:08:48.8	1.00 mi	08:49 min/mi	142.1 bpm (80%)
3	6:19:32 AM	2.00 mi	00:08:48.2	1.00 mi	08:48 min/mi	144.6 bpm (82%)
4	6:28:21 AM	3.00 mi	00:08:49.5	1.00 mi	08:50 min/mi	144.8 bpm (82%)
5	6:37:11 AM	4.00 mi	00:08:50.1	1.00 mi	08:50 min/mi	147.7 bpm (83%)
6	6:46:01 AM	5.00 mi	00:08:53.6	1.00 mi	08:54 min/mi	147.5 bpm (83%)
7	6:54:54 AM	6.00 mi	00:08:53.9	1.00 mi	08:54 min/mi	149.2 bpm (84%)
8	7:03:49 AM	7.00 mi	00:08:52.5	1.00 mi	08:53 min/mi	151.6 bpm (86%)
9	7:12:41 AM	8.00 mi	00:08:32.6	1.00 mi	08:33 min/mi	150.5 bpm (85%)
10	7:22:37 AM	9.00 mi	00:08:30.2	1.00 mi	08:30 min/mi	155.7 bpm (88%)
11	7:31:07 AM	10.00 mi	00:08:20.7	1.00 mi	08:21 min/mi	158.6 bpm (90%)
12	7:40:03 AM	11.00 mi	00:08:21.7	1.00 mi	08:22 min/mi	159.8 bpm (90%)
13	7:48:25 AM	12.00 mi	00:00:12.3	0.03 mi	08:05 min/mi	161.4 bpm (91%)
Totals:			01:44:47.0	11.99 mi	08:44 min/mi	151.5 bpm (86%)

Heart Rate

Min.	Max.	Avg.
80.8bpm	181.0bpm	151.5bpm

Splits: Recorded laps

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