Tuesday, November 17, 2015

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)

Monday, November 16, 2015

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)

Sunday, November 15, 2015

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)