| Name | 30' LHR | |||
| Location | Bear River, UT | |||
| Start Time | 11/8/2016 11:27 AM (UTC-06:00) | Category | My Activities:Running | |
| Distance | 2.29 mi | Time | 00:31:37.0 | |
| Time Moving | 00:31:37.0 | Stopped | 00:00:09.0 | |
| Avg. pace | 13:47 min/mi | Max. pace | 08:27 min/mi | |
| Avg. heart rate | 128.2 bpm | Max. heart rate | 140.0 bpm | |
| Weather | Sunny; 51.4 °F | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 30' LHR | |||
| Location | Bear River, UT | |||
| Start Time | 11/7/2016 11:44 AM (UTC-06:00) | Category | My Activities:Running | |
| Distance | 2.62 mi | Time | 00:33:36.0 | |
| Time Moving | 00:33:36.0 | Stopped | 00:00:08.0 | |
| Avg. pace | 12:48 min/mi | Max. pace | 08:32 min/mi | |
| Avg. heart rate | 127.4 bpm | Max. heart rate | 139.5 bpm | |
| Weather | Sunny; 48.9 °F | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 30' LHR | |||
| Location | Bear River, UT | |||
| Start Time | 11/6/2016 1:32 PM (UTC-06:00) | Category | My Activities:Running | |
| Distance | 2.31 mi | Time | 00:30:21.0 | |
| Time Moving | 00:30:21.0 | Stopped | 00:00:31.0 | |
| Avg. pace | 13:09 min/mi | Max. pace | 05:45 min/mi | |
| Avg. heart rate | 128.7 bpm | Max. heart rate | 142.1 bpm | |
| Weather | Sunny; 47.7 °F | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 3M Base | |||
| Location | Houston, TX | |||
| Start Time | 10/9/2016 5:30 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 3.03 mi | Time | 00:27:43.0 | |
| Time Moving | 00:27:43.0 | Stopped | 00:00:06.0 | |
| Avg. pace | 09:09 min/mi | Max. pace | 08:20 min/mi | |
| Weather | Partly cloudy; 64.8 °F | |||
| Notes | OBJECTIVE 3M @ 10:00 Was feeling left hamstring yesterday so took the day off. Felt it during this run. Feels "thick" and slightly sore. I know this feeling .... It isn't a good sign. | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | Fartlek Run | |||
| Location | Houston, TX | |||
| Start Time | 10/7/2016 6:03 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 2.24 mi | Time | 00:20:03.0 | |
| Time Moving | 00:20:03.0 | Stopped | 00:00:05.0 | |
| Avg. pace | 08:56 min/mi | Max. pace | 06:16 min/mi | |
| Avg. cadence | 86.3 rpm | Max. cadence | 91.0 rpm | |
| Weather | Sunny; 71.3 °F | |||
| Notes | OBJECTIVE dynamic stretch 2M @ 10:03 w/2x30" intervals @ 6:58 mixed in Felt surprisingly good this morning. Don't misunderstand as "great"; just solidly good. Maybe it was taking yesterday off. Maybe it was the stretching, strengthening and cross training. I have been a bit sore since Wednesday. Looking forward to seeing how I feel and how it goes tomorrow .... | |||
| No | Start Time | Start Distance | Duration | Distance | Average Pace | Average Cadence |
| 1 | 6:03:39 AM | 0.00 mi | 00:10:53 | 1.19 mi | 09:10 min/mi | 86.0 rpm |
| 2 | 6:14:32 AM | 1.19 mi | 00:00:38 | 0.10 mi | 06:18 min/mi | 89.0 rpm |
| 3 | 6:15:10 AM | 1.29 mi | 00:04:40 | 0.51 mi | 09:10 min/mi | 87.8 rpm |
| 4 | 6:19:49 AM | 1.80 mi | 00:00:38 | 0.10 mi | 06:14 min/mi | 90.6 rpm |
| 5 | 6:20:27 AM | 1.90 mi | 00:03:14 | 0.35 mi | 09:22 min/mi | 84.1 rpm |
| Totals: | 00:20:03.0 | 2.24 mi | 08:56 min/mi | 86.3 rpm | ||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | Cardio CD | |||
| Location | CFB Family Life Center | |||
| Start Time | 10/5/2016 5:52 AM (UTC-05:00) | Category | My Activities:Cycling | |
| Distance | 0.00 mi | Time | 00:15:29.0 | |
| Time Moving | 00:15:29.0 | Stopped | 00:00:00.0 | |
| Avg. heart rate | 117.0 bpm | Max. heart rate | 128.2 bpm | |
| Weather | ||||
| Notes | 15' cardio CD on Expresso | |||
| Min. | Max. | Avg. |
| 80.3bpm | 128.2bpm | 117.0bpm |
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | Cardio WU | |||
| Location | CFB Family Life Center | |||
| Start Time | 10/5/2016 5:19 AM (UTC-05:00) | Category | My Activities:Cycling | |
| Distance | 0.00 mi | Time | 00:17:05.0 | |
| Time Moving | 00:17:05.0 | Stopped | 00:00:00.0 | |
| Avg. heart rate | 108.5 bpm | Max. heart rate | 124.7 bpm | |
| Weather | ||||
| Notes | 15' cardio WU on Expresso | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | Hill Repeat 2/2 | |||
| Start Time | 10/4/2016 5:52 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 0.09 mi | Time | 00:00:38.0 | |
| Time Moving | 00:00:38.0 | Stopped | 00:00:00.0 | |
| Avg. pace | 06:49 min/mi | Max. pace | 06:38 min/mi | |
| Avg. cadence | 91.0 rpm | Max. cadence | 91.0 rpm | |
| Weather | ||||
| Notes | Treadmill at CFB Family Life Center. Incline = 3.0 and 6:58 pace. Felt aggressively fast but settled in quickly then it was over. | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | Hill Repeat | |||
| Location | Houston, TX | |||
| Start Time | 10/4/2016 5:25 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 2.33 mi | Time | 00:22:15.0 | |
| Time Moving | 00:22:15.0 | Stopped | 00:00:47.0 | |
| Avg. pace | 09:33 min/mi | Max. pace | 08:00 min/mi | |
| Avg. cadence | 86.4 rpm | Max. cadence | 89.0 rpm | |
| Weather | Sunny; 67.3 °F | |||
| Notes | OBJECTIVE dynamic stretching WU 1M WU @ 11:19 1x30" hill rep @ relaxed sprint speed 1M CD @ 11:19 This entry reflects the warm up and cool down only. The hill repeat is logged as a separate run. Ran to the church for 1.53M. Went inside gym for dynamic stretch followed by 30" on treadmill set at 3.0 incline and 6:58 pace. Back outside for 0.80M back home. Felt a hint of soreness this morning but overall happy with how I felt before, during and after this run. Little by little .... | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | Base Run + Drills | |||
| Location | Houston, TX | |||
| Start Time | 10/3/2016 5:19 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 2.24 mi | Time | 00:19:54.0 | |
| Time Moving | 00:19:54.0 | Stopped | 00:00:01.0 | |
| Avg. pace | 08:53 min/mi | Max. pace | 08:00 min/mi | |
| Avg. heart rate | 149.4 bpm | Max. heart rate | 173.8 bpm | |
| Weather | Sunny; 64.9 °F | |||
| Notes | OBJECTIVE 2M @ 10:03 20" running no arms 20" one-leg hops Starting from the beginning. Not figuratively, literally. I need to keep my mindset as the beginning-est of beginning runners. And I need to keep it there for several weeks. Hopefully this can keep me safe from injury recurrence and happy with the gains and progress of a beginning runner. ... Repeat after me, "You're not the runner you once were. You're not the runner you once were. Don't try running workouts like you're still that guy!" I felt okay out there this morning. | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 4M @ 8:50 | |||
| Location | Houston, TX | |||
| Start Time | 8/22/2016 5:33 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 4.64 mi | Time | 00:40:50.0 | |
| Time Moving | 00:40:50.0 | Stopped | 00:00:07.0 | |
| Avg. pace | 08:48 min/mi | Max. pace | 07:57 min/mi | |
| Avg. cadence | 87.4 rpm | Max. cadence | 90.0 rpm | |
| Weather | Cloudy; 76.2 °F | |||
| GPS Track Points | 432, average recording interval: 6.0s / 56.94 ft | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 4M EZ | |||
| Location | Houston, TX | |||
| Start Time | 8/15/2016 6:08 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 4.07 mi | Time | 00:34:59.0 | |
| Time Moving | 00:34:59.0 | Stopped | 00:00:02.0 | |
| Avg. pace | 08:35 min/mi | Max. pace | 07:46 min/mi | |
| Weather | Light rain; 75.1 °F | |||
| Notes | OBJECTIVE 4M @ 8:51 Starting marathon training 46 days before the event can't be a good idea, right? We'll see how I hold together. It felt fairly good this morning. Got a good downpour over the last third of the run. That's what I needed ... a good rain run. Really ... it felt good. With this week's forecast, I may get more opportunities. | |||
| GPS Track Points | 401, average recording interval: 5.0s / 53.66 ft | |||
| No | Start Time | Start Distance | Duration | Distance | Average Pace |
| 1 | 6:08:16 AM | 0.00 mi | 00:08:37 | 1.00 mi | 08:37 min/mi |
| 2 | 6:16:52 AM | 1.00 mi | 00:08:41 | 1.00 mi | 08:41 min/mi |
| 3 | 6:25:33 AM | 2.00 mi | 00:08:29 | 1.00 mi | 08:29 min/mi |
| 4 | 6:34:02 AM | 3.00 mi | 00:08:29 | 1.00 mi | 08:29 min/mi |
| 5 | 6:43:05 AM | 4.00 mi | 00:00:46 | 0.10 mi | 08:00 min/mi |
| Totals: | 00:34:59.0 | 4.07 mi | 08:35 min/mi | ||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 10M LHR | |||
| Location | Houston, TX | |||
| Start Time | 8/13/2016 7:56 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 10.13 mi | Time | 02:07:57.0 | |
| Time Moving | 02:07:57.0 | Stopped | 00:00:16.0 | |
| Avg. pace | 12:38 min/mi | Max. pace | 07:56 min/mi | |
| Avg. heart rate | 129.1 bpm | Max. heart rate | 143.0 bpm | |
| Weather | Chance of rain; 80.7 °F | |||
| GPS Track Points | 1326, average recording interval: 5.0s / 40.36 ft | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 4M LHR | |||
| Location | Houston, TX | |||
| Start Time | 8/12/2016 6:33 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 4.81 mi | Time | 00:56:11.0 | |
| Time Moving | 00:56:11.0 | Stopped | 00:00:16.0 | |
| Avg. pace | 11:40 min/mi | Max. pace | 08:20 min/mi | |
| Avg. heart rate | 135.6 bpm | Max. heart rate | 163.6 bpm | |
| Weather | Partly cloudy; 81.2 °F | |||
| Min. | Max. | Avg. |
| 76.0bpm | 163.6bpm | 135.6bpm |
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 2M LHR (treadmill) | |||
| Start Time | 8/11/2016 5:37 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 2.03 mi | Time | 00:23:25.0 | |
| Time Moving | 00:23:25.0 | Stopped | 00:00:02.0 | |
| Avg. pace | 11:33 min/mi | Max. pace | 10:48 min/mi | |
| Avg. heart rate | 125.1 bpm | Max. heart rate | 132.8 bpm | |
| Avg. cadence | 80.8 rpm | Max. cadence | 85.0 rpm | |
| Weather | ||||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Location | Houston, TX | |||
| Start Time | 8/10/2016 6:19 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 6.28 mi | Time | 01:18:18.0 | |
| Time Moving | 01:18:18.0 | Stopped | 00:00:26.0 | |
| Avg. pace | 12:29 min/mi | Max. pace | 08:42 min/mi | |
| Avg. heart rate | 127.5 bpm | Max. heart rate | 140.8 bpm | |
| Avg. cadence | 68.9 rpm | Max. cadence | 90.0 rpm | |
| Weather | Sunny; 81.7 °F | |||
| Min. | Max. | Avg. |
| 87.1°F | 87.6°F | 87.4°F |
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 4M EZ | |||
| Location | Houston, TX | |||
| Start Time | 8/9/2016 5:29 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 4.67 mi | Time | 00:41:35.0 | |
| Time Moving | 00:41:35.0 | Stopped | 00:00:04.0 | |
| Avg. pace | 08:55 min/mi | Max. pace | 07:50 min/mi | |
| Weather | Sunny; 80.0 °F | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 2M LHR (treadmill) | |||
| Location | CFB Family Life Center | |||
| Start Time | 8/8/2016 5:28 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 2.03 mi | Time | 00:23:21.0 | |
| Time Moving | 00:23:21.0 | Stopped | 00:00:00.0 | |
| Avg. heart rate | 126.0 bpm | Max. heart rate | 133.7 bpm | |
| Weather | ||||
| Min. | Max. | Avg. |
| 84.2bpm | 133.7bpm | 126.0bpm |
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 6M LHR | |||
| Location | Houston, TX | |||
| Start Time | 8/7/2016 6:41 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 6.74 mi | Time | 01:24:10.0 | |
| Time Moving | 01:24:10.0 | Stopped | 00:00:16.0 | |
| Avg. pace | 12:30 min/mi | Max. pace | 08:20 min/mi | |
| Avg. heart rate | 126.5 bpm | Max. heart rate | 142.4 bpm | |
| Avg. cadence | 67.9 rpm | Max. cadence | 89.0 rpm | |
| Weather | Sunny; 80.5 °F | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Location | Houston, TX | |||
| Start Time | 8/6/2016 7:15 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 5.36 mi | Time | 00:47:31.0 | |
| Time Moving | 00:47:31.0 | Stopped | 00:00:09.0 | |
| Avg. pace | 08:52 min/mi | Max. pace | 07:54 min/mi | |
| Weather | Sunny; 79.8 °F | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 2M LHR (treadmill) | |||
| Location | CFB Family Life Center | |||
| Start Time | 8/5/2016 6:10 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 2.13 mi | Time | 00:24:48.0 | |
| Time Moving | 00:24:48.0 | Stopped | 00:00:14.0 | |
| Avg. pace | 11:40 min/mi | Max. pace | 10:43 min/mi | |
| Avg. heart rate | 126.0 bpm | Max. heart rate | 134.1 bpm | |
| Avg. cadence | 77.5 rpm | Max. cadence | 83.0 rpm | |
| Weather | ||||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Location | Houston, TX | |||
| Start Time | 8/4/2016 6:01 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 6.30 mi | Time | 01:17:53.0 | |
| Time Moving | 01:17:53.0 | Stopped | 00:00:06.0 | |
| Avg. pace | 12:22 min/mi | Max. pace | 08:37 min/mi | |
| Avg. heart rate | 127.0 bpm | Max. heart rate | 142.3 bpm | |
| Weather | 78.0 °F | |||
| Min. | Max. | Avg. |
| 72.6bpm | 142.3bpm | 127.0bpm |
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 4M EZ | |||
| Location | Houston, TX | |||
| Start Time | 8/3/2016 6:27 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 4.60 mi | Time | 00:42:05.0 | |
| Time Moving | 00:42:05.0 | Stopped | 00:00:05.0 | |
| Avg. pace | 09:09 min/mi | Max. pace | 08:24 min/mi | |
| Avg. cadence | 86.2 rpm | Max. cadence | 88.8 rpm | |
| Weather | 78.1 °F | |||
| Min. | Max. | Avg. |
| 67.3rpm | 88.8rpm | 86.2rpm |
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 2M LHR (treadmill) | |||
| Start Time | 8/2/2016 5:34 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 2.03 mi | Time | 00:25:42.0 | |
| Time Moving | 00:25:42.0 | Stopped | 00:00:00.0 | |
| Avg. pace | 12:41 min/mi | Max. pace | 11:50 min/mi | |
| Avg. heart rate | 125.4 bpm | Max. heart rate | 136.0 bpm | |
| Avg. cadence | 72.1 rpm | Max. cadence | 82.9 rpm | |
| Weather | Partly cloudy | |||
| Min. | Max. | Avg. |
| 82.4bpm | 136.0bpm | 125.4bpm |
| Min. | Max. | Avg. |
| 55.0rpm | 82.9rpm | 72.1rpm |
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 6M LHR | |||
| Location | Houston, TX | |||
| Start Time | 7/31/2016 6:07 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 6.01 mi | Time | 01:18:38.0 | |
| Time Moving | 01:18:38.0 | Stopped | 00:00:25.0 | |
| Avg. pace | 13:04 min/mi | Max. pace | 08:11 min/mi | |
| Avg. heart rate | 124.7 bpm | Max. heart rate | 141.3 bpm | |
| Weather | Partly cloudy; 79.2 °F | |||
|  | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Min. | Max. | Avg. |
| 79.1bpm | 141.3bpm | 124.7bpm |
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 4M EZ | |||
| Location | Houston, TX | |||
| Start Time | 7/30/2016 6:56 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 4.08 mi | Time | 00:35:30.0 | |
| Time Moving | 00:35:30.0 | Stopped | 00:00:06.0 | |
| Avg. pace | 08:42 min/mi | Max. pace | 07:32 min/mi | |
| Avg. heart rate | 157.4 bpm | Max. heart rate | 176.2 bpm | |
| Weather | Sunny; 76.7 °F | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 2M EZ | |||
| Location | Houston, TX | |||
| Start Time | 7/29/2016 6:38 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 2.25 mi | Time | 00:19:46.0 | |
| Time Moving | 00:19:46.0 | Stopped | 00:00:01.0 | |
| Avg. pace | 08:48 min/mi | Max. pace | 07:58 min/mi | |
| Weather | Partly cloudy; 76.8 °F | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 2.5M EZ | |||
| Location | Houston, TX | |||
| Start Time | 7/20/2016 5:55 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 2.75 mi | Time | 00:25:05.0 | |
| Time Moving | 00:25:05.0 | Stopped | 00:00:02.0 | |
| Avg. pace | 09:07 min/mi | Max. pace | 08:16 min/mi | |
| Weather | Sunny; 76.7 °F | |||
| Notes | Monday's run may have been too much, too soon for left calf. It's been tender since then. Went shorter today. I'll see what happens today and tomorrrow before another attempt Friday. | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 4.5M EZ | |||
| Location | Houston, TX | |||
| Start Time | 7/18/2016 5:15 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 4.62 mi | Time | 00:42:53.0 | |
| Time Moving | 00:42:53.0 | Stopped | 00:00:10.0 | |
| Avg. pace | 09:16 min/mi | Max. pace | 08:14 min/mi | |
| Avg. cadence | 86.4 rpm | Max. cadence | 89.0 rpm | |
| Weather | Sunny; 77.6 °F | |||
| Notes | Technical run. Still working on getting my feet under me and making sure left calf is ready to go. This will hopefully only be a 2 week process of every-other-day runs. | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 4.5 EZ | |||
| Location | Houston, TX | |||
| Start Time | 6/6/2016 5:15 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 4.57 mi | Time | 00:39:30.0 | |
| Time Moving | 00:39:30.0 | Stopped | 00:00:45.0 | |
| Avg. pace | 08:39 min/mi | Max. pace | 07:43 min/mi | |
| Avg. cadence | 86.4 rpm | Max. cadence | 90.0 rpm | |
| Weather | Partly cloudy | |||
| Notes | I've lost fitness and my left leg still has undiagnosed and unresolved issues. But I've got to start logging miles. Here's another attempt at starting .... | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Location | Houston, TX | |||
| Start Time | 5/29/2016 6:31 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 3.04 mi | Time | 00:26:53.0 | |
| Time Moving | 00:26:53.0 | Stopped | 00:00:06.0 | |
| Avg. pace | 08:51 min/mi | Max. pace | 06:55 min/mi | |
| Avg. heart rate | 146.3 bpm | Max. heart rate | 181.6 bpm | |
| Avg. cadence | 87.4 rpm | Max. cadence | 89.5 rpm | |
| Weather | ||||
| Notes | Tried to go long from the YMCA today. The run abruptly ended a little over a mile in. With the recent flooding, Jones Road had become an impassable river. | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Location | Houston, TX | |||
| Start Time | 5/26/2016 6:20 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 5.03 mi | Time | 00:43:05.0 | |
| Time Moving | 00:43:05.0 | Stopped | 00:00:05.0 | |
| Avg. pace | 08:34 min/mi | Max. pace | 07:41 min/mi | |
| Weather | Cloudy; 80.6 °F | |||
| Notes | OBJECTIVE 5M @ 8:42 Completely unintended +3 week lay off. The left calf simply took that long to heal from whatever the injury was. Wanted to split today's run: ~1M @ 8:57 ~3M @ 8:37 ~1M @ 8:42 and see how I felt. It was tougher than it should have been .... I've been off for a couple days over 3 weeks. Accepted into St. George marathon so I've got to pull it together to be ready on October 1. | |||
| No | Start Time | Start Distance | Duration | Distance | Average Pace |
| 1 | 6:20:40 AM | 0.00 mi | 00:08:18 | 0.95 mi | 08:43 min/mi |
| 2 | 6:29:23 AM | 0.95 mi | 00:24:19 | 2.87 mi | 08:28 min/mi |
| 3 | 6:53:43 AM | 3.82 mi | 00:10:28 | 1.21 mi | 08:40 min/mi |
| Totals: | 00:43:05.0 | 5.03 mi | 08:34 min/mi | ||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | Hill Repeats (treadmill) | |||
| Location | CFB Family Life Center | |||
| Start Time | 5/3/2016 5:23 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 4.88 mi | Time | 00:46:13.0 | |
| Time Moving | 00:46:13.0 | Stopped | 00:00:20.0 | |
| Avg. pace | 09:29 min/mi | Max. pace | 07:29 min/mi | |
| Avg. heart rate | 144.7 bpm | Max. heart rate | 168.7 bpm | |
| Avg. cadence | 87.1 rpm | Max. cadence | 93.0 rpm | |
| Weather | ||||
| Notes | OBJECTIVE 2M WU @ 9:12-10:27 4 x 30" @ "relaxed sprint speed" w/2' active recoveries 2M CD @ 9:12-10:27 Ran to the church, made a loop then went inside to hit the treadmill. Using 6:17/mile as my "relaxed sprint speed", set the 'mill at 6.0 incline and 7:33/mile. Repeats were so short. Felt fine. On the cool down going back home, left calf seriously tightened on me. Was hobbling by the time made it to the house. I'll need to monitor it. It doesn't feel like an injury; rather, just a really tight muscle. Hopefully that's all it is. | |||
| No | Start Time | Start Distance | Duration | Distance | Average Pace | Average Cadence | Average Heart rate |
| 1 | 5:23:42 AM | 0.00 mi | 00:18:30 | 2.03 mi | 09:06 min/mi | 87.5 rpm | 134.8 bpm (75%) |
| 2 | 5:48:59 AM | 2.03 mi | 00:00:32 | 0.07 mi | 07:26 min/mi | 90.6 rpm | 156.0 bpm (87%) |
| 3 | 5:49:31 AM | 2.10 mi | 00:02:07 | 0.17 mi | 12:07 min/mi | 83.7 rpm | 153.1 bpm (85%) |
| 4 | 5:51:38 AM | 2.28 mi | 00:00:32 | 0.07 mi | 07:33 min/mi | 91.6 rpm | 157.4 bpm (87%) |
| 5 | 5:52:10 AM | 2.35 mi | 00:02:05 | 0.18 mi | 11:40 min/mi | 83.4 rpm | 153.5 bpm (85%) |
| 6 | 5:54:22 AM | 2.53 mi | 00:00:33 | 0.07 mi | 07:26 min/mi | 92.9 rpm | 159.8 bpm (89%) |
| 7 | 5:54:55 AM | 2.60 mi | 00:02:01 | 0.17 mi | 11:38 min/mi | 85.1 rpm | 161.5 bpm (90%) |
| 8 | 5:56:56 AM | 2.77 mi | 00:00:36 | 0.08 mi | 07:32 min/mi | 91.3 rpm | 163.1 bpm (91%) |
| 9 | 5:57:31 AM | 2.85 mi | 00:19:18 | 2.02 mi | 09:32 min/mi | 87.2 rpm | 148.9 bpm (83%) |
| Totals: | 00:46:13.0 | 4.88 mi | 09:29 min/mi | 87.1 rpm | 144.7 bpm (80%) | ||
| Min. | Max. | Avg. |
| 72.6bpm | 168.7bpm | 144.7bpm |
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 4.5M Base | |||
| Location | Houston, TX | |||
| Start Time | 5/2/2016 5:26 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 4.66 mi | Time | 00:39:42.0 | |
| Time Moving | 00:39:42.0 | Stopped | 00:00:03.0 | |
| Avg. pace | 08:31 min/mi | Max. pace | 07:40 min/mi | |
| Avg. heart rate | 147.9 bpm | Max. heart rate | 163.6 bpm | |
| Avg. cadence | 87.6 rpm | Max. cadence | 89.0 rpm | |
| Weather | Chance of rain; 68.9 °F | |||
| Notes | OBJECTIVE 4.5M @ 8:18-9:11 2 x 20" high knees 2 x 20" bounding Light rain during the first half of this run. April didn't turn out to be a good training month for me. However on a different front, I did start a new job. Hoping to anchor my routine not that's behind me! Should find out about the St. George lottery in a couple of weeks. | |||
| Min. | Max. | Avg. |
| 78.1bpm | 163.6bpm | 147.9bpm |
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 5.5M Base | |||
| Start Time | 4/15/2016 5:31 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 5.57 mi | Time | 00:50:00.0 | |
| Time Moving | 00:50:00.0 | Stopped | 00:00:03.0 | |
| Avg. pace | 08:59 min/mi | Max. pace | 08:02 min/mi | |
| Avg. heart rate | 141.3 bpm | Max. heart rate | 152.2 bpm | |
| Avg. cadence | 87.5 rpm | Max. cadence | 91.0 rpm | |
| Weather | Partly cloudy | |||
| Notes | OBJECTIVE 5.5M @ 8:18 - 9:11 Ran to the gym, treadmill for ~3 miles at 1.5 incline then around the church and back home. Felt fine today. Looking forward to going a bit longer tomorrow. | |||
| Min. | Max. | Avg. |
| 55.7bpm | 152.2bpm | 141.3bpm |
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 5.5M Fartlek | |||
| Location | Houston, TX | |||
| Start Time | 4/14/2016 6:15 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 5.51 mi | Time | 00:45:15.0 | |
| Time Moving | 00:45:15.0 | Stopped | 00:00:08.0 | |
| Avg. pace | 08:12 min/mi | Max. pace | 06:11 min/mi | |
| Avg. heart rate | 155.9 bpm | Max. heart rate | 179.5 bpm | |
| Weather | Partly cloudy; 65.0 °F | |||
| Notes | OBJECTIVE 5.5M @ 8:18-9:11 w/6 x 75" @ 6:40 mixed in Felt fine out there today. | |||
| No | Start Time | Start Distance | Duration | Distance | Average Pace | Average Heart rate |
| 1 | 6:15:33 AM | 0.00 mi | 00:15:08 | 1.73 mi | 08:44 min/mi | 142.7 bpm (79%) |
| 2 | 6:30:40 AM | 1.73 mi | 00:01:15 | 0.19 mi | 06:41 min/mi | 159.8 bpm (89%) |
| 3 | 6:31:55 AM | 1.92 mi | 00:02:59 | 0.36 mi | 08:24 min/mi | 159.5 bpm (89%) |
| 4 | 6:34:54 AM | 2.27 mi | 00:01:15 | 0.19 mi | 06:33 min/mi | 163.9 bpm (91%) |
| 5 | 6:36:09 AM | 2.46 mi | 00:06:36 | 0.78 mi | 08:28 min/mi | 155.4 bpm (86%) |
| 6 | 6:43:41 AM | 3.24 mi | 00:01:15 | 0.19 mi | 06:37 min/mi | 168.5 bpm (94%) |
| 7 | 6:44:57 AM | 3.43 mi | 00:03:07 | 0.38 mi | 08:15 min/mi | 164.7 bpm (91%) |
| 8 | 6:48:03 AM | 3.81 mi | 00:01:15 | 0.19 mi | 06:42 min/mi | 169.8 bpm (94%) |
| 9 | 6:49:19 AM | 4.00 mi | 00:03:19 | 0.39 mi | 08:36 min/mi | 163.3 bpm (91%) |
| 10 | 6:52:38 AM | 4.38 mi | 00:01:15 | 0.19 mi | 06:35 min/mi | 169.8 bpm (94%) |
| 11 | 6:53:53 AM | 4.57 mi | 00:02:32 | 0.29 mi | 08:48 min/mi | 165.8 bpm (92%) |
| 12 | 6:56:25 AM | 4.86 mi | 00:01:14 | 0.20 mi | 06:17 min/mi | 173.6 bpm (96%) |
| 13 | 6:57:38 AM | 5.06 mi | 00:04:03 | 0.46 mi | 08:52 min/mi | 162.9 bpm (90%) |
| Totals: | 00:45:15.0 | 5.51 mi | 08:12 min/mi | 155.9 bpm (87%) | ||
| Min. | Max. | Avg. |
| 84.2bpm | 179.5bpm | 155.9bpm |
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 5.5M Base | |||
| Location | CFB Family Life Center | |||
| Start Time | 4/13/2016 6:16 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 5.54 mi | Time | 00:47:24.0 | |
| Time Moving | 00:47:24.0 | Stopped | 00:00:07.0 | |
| Avg. pace | 08:33 min/mi | Max. pace | 07:49 min/mi | |
| Avg. heart rate | 143.3 bpm | Max. heart rate | 154.7 bpm | |
| Avg. cadence | 88.7 rpm | Max. cadence | 92.0 rpm | |
| Weather | Cloudy | |||
| Notes | OBJECTIVE 5.5M @ 8:18-9:11 Ran to the church then around for a loop. Inside to the gym. Hit treadmill on 0.5 incline for ~2.3 miles @ ~8:50. Back outside around the church and back home. Felt fine. | |||
| No | Start Time | Start Distance | Duration | Distance | Average Pace | Average Cadence | Average Heart rate |
| 1 | 6:16:54 AM | 0.00 mi | 00:13:48 | 1.67 mi | 08:16 min/mi | 88.4 rpm | 137.0 bpm (76%) |
| 2 | 6:35:17 AM | 1.67 mi | 00:20:15 | 2.27 mi | 08:55 min/mi | 88.2 rpm | 144.8 bpm (80%) |
| 3 | 6:59:22 AM | 3.94 mi | 00:13:21 | 1.60 mi | 08:20 min/mi | 89.6 rpm | 147.5 bpm (82%) |
| Totals: | 00:47:24.0 | 5.54 mi | 08:33 min/mi | 88.7 rpm | 143.3 bpm (80%) | ||
| Min. | Max. | Avg. |
| 76.8bpm | 154.7bpm | 143.3bpm |
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
