Saturday, November 12, 2016

30' LHR

 

Summary

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

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30' LHR

 

Summary

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

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30' LHR

 

Summary

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

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Sunday, October 9, 2016

3M Base

 

Summary

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.

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Friday, October 7, 2016

Fartlek Run

 

Summary

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 ....

Splits (Active)

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

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Wednesday, October 5, 2016

Cardio CD

 

Summary

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

Heart Rate

Min. Max. Avg.
80.3bpm 128.2bpm 117.0bpm

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Cardio WU

 

Summary

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
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Tuesday, October 4, 2016

Hill Repeat 2/2

 

Summary

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.

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Hill Repeat

 

Summary

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 ....

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Monday, October 3, 2016

2M Base Run

 

Summary

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.

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Sunday, October 2, 2016

October 3 - 9

Proprioceptive Cue: Falling Forward


Monday
Base Run + Drills
2M @ 10:03
20" running no arms
20" one-leg hop

Tuesday
Hill Repetitions
dynamic stretching WU
1M WU @ 11:19
1 x 30" hill rep @ relaxed sprint speed
1M CD @ 11:19

Wednesday
Resistance Workout
1 set
lying hip abduction
cook hip lift
kneeling overhead draw-in
knee fallout
squat jump

Thursday
Fartlek Run
dynamic stretching WU
2M @ 10:03 w/2x30" @ 6:58

Friday
Resistance Workout
1 set
lying hip abduction
cook hip lift
kneeling overhead draw-in
knee fallout
broad jump

Saturday
3M @ 10:03

Monday, August 22, 2016

4M @ 8:50

 

Summary

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

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Monday, August 15, 2016

4M EZ

 

Summary

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

Splits (Active)

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

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Saturday, August 13, 2016

10M LHR

 

Summary

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

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4M LHR

 

Summary

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

Heart Rate

Min. Max. Avg.
76.0bpm 163.6bpm 135.6bpm

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Thursday, August 11, 2016

2M LHR (treadmill)

 

Summary

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)

Wednesday, August 10, 2016

6M LHR

 

Summary

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

Heat Index

Min. Max. Avg.
87.1°F 87.6°F 87.4°F

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Tuesday, August 9, 2016

4M EZ

 

Summary

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

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(see http://www.sporttracks-plugins.com)

Monday, August 8, 2016

2M LHR (treadmill)

 

Summary

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  

Heart Rate

Min. Max. Avg.
84.2bpm 133.7bpm 126.0bpm

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Sunday, August 7, 2016

6M LHR

 

Summary

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

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(see http://www.sporttracks-plugins.com)

Saturday, August 6, 2016

4M EZ

 

Summary

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)

Friday, August 5, 2016

2M LHR (treadmill)

 

Summary

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  

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(see http://www.sporttracks-plugins.com)

Thursday, August 4, 2016

6M LHR

 

Summary

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

Heart Rate

Min. Max. Avg.
72.6bpm 142.3bpm 127.0bpm

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Wednesday, August 3, 2016

4M EZ

 

Summary

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

Cadence

Min. Max. Avg.
67.3rpm 88.8rpm 86.2rpm

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2M LHR (treadmill)

 

Summary

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

Heart Rate

Min. Max. Avg.
82.4bpm 136.0bpm 125.4bpm

Cadence

Min. Max. Avg.
55.0rpm 82.9rpm 72.1rpm

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Sunday, July 31, 2016

6M LHR

Summary

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

Heart Rate Zones: "Standard"

Name Range Distance Time % Avg. pace Avg. heart rate Max. heart rate
  1. Zone 1 0 bpm 120 bpm 1.07 mi 00:15:10 19.3% 14:08 min/mi 109 bpm 125 bpm
  2. Zone 2 120 bpm 140 bpm 4.90 mi 01:02:55 80.0% 12:50 min/mi 128 bpm 141 bpm
  3. Zone 3 140 bpm 160 bpm 0.04 mi 00:00:33 0.7% 13:44 min/mi 139 bpm 141 bpm
  4. Zone 4 160 bpm 180 bpm 0.00 mi 00:00:00 0.0%      
  5. Zone 5 180 bpm +∞ bpm 0.00 mi 00:00:00 0.0%      
  Total 6.01 mi 01:18:38 100.0% 13:05 min/mi 125 bpm 141 bpm

Heart Rate

Min. Max. Avg.
79.1bpm 141.3bpm 124.7bpm
 

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Saturday, July 30, 2016

4M EZ

 

Summary

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

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(see http://www.sporttracks-plugins.com)

Friday, July 29, 2016

2M EZ

 

Summary

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

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Wednesday, July 20, 2016

2.5M EZ

 

Summary

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.

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Monday, July 18, 2016

4M EZ

 

Summary

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.

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Monday, June 6, 2016

4.5 EZ

 

Summary

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 ....

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Aborted Long Run - A River Runs Through It!

Summary

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.
 

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Thursday, May 26, 2016

5M EZ

 

Summary

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.

Splits (Active)

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

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Tuesday, May 3, 2016

Hill Repeats (treadmill)

 

Summary

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.

Splits (Active)

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%)

Heart Rate

Min. Max. Avg.
72.6bpm 168.7bpm 144.7bpm

Splits: Custom distances

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

Monday, May 2, 2016

4.5M Base

 

Summary

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.

Heart Rate

Min. Max. Avg.
78.1bpm 163.6bpm 147.9bpm

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

Friday, April 15, 2016

5.5M Base

 

Summary

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.

Heart Rate

Min. Max. Avg.
55.7bpm 152.2bpm 141.3bpm

Splits: Custom distances

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

Thursday, April 14, 2016

5.5M Fartlek

 

Summary

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.

Splits (Active)

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%)

Heart Rate

Min. Max. Avg.
84.2bpm 179.5bpm 155.9bpm

Splits: Custom distances

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

Wednesday, April 13, 2016

5.5M Base

 

Summary

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.

Splits (Active)

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%)

Heart Rate

Min. Max. Avg.
76.8bpm 154.7bpm 143.3bpm

Splits: Custom distances

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

Tuesday, April 12, 2016

Hill Repeats (treadmill)

 

Summary

Name Hill Repeats (treadmill)
Location CFB Family Life Center
Start Time 4/12/2016 5:52 AM (UTC-05:00) Category My Activities:Running
Distance 5.03 mi Time 00:46:32.0
Time Moving 00:46:32.0 Stopped 00:01:01.0
Avg. pace 09:15 min/mi Max. pace 07:13 min/mi
Avg. heart rate 148.9 bpm Max. heart rate 173.9 bpm
Avg. cadence 85.3 rpm Max. cadence 93.7 rpm
Weather Partly cloudy
Notes OBJECTIVE
1.5M warmup @ 9:12 10:27
6 x 75" hill repeats @ 6:17 w/2' active recoveries
1.5M cooldown @ 9:12 10:27

This was a challenge. I hope primarily because I'm "dealing" with something ... allergies maybe ...? I felt really sluggish yesterday. Had an increasing headache throughout the afternoon. Couldn't stop sweating after yesterday's run. Felt quite tired by 6:30 pm. And went to bed at 8:30 pm. Oddly, I woke up at 1 am and couldn't go back to sleep.

This morning the hint of a headache lingers.

Ran to the gym then finished the prescribed warmup. I set treadmill incline to 6.0 for the hill sections and targeted 7:33 pace which effectively yields a 6:17 mile pace. These felt like I was stretching and were slightly outside of today's comfort zone.

Glad to have it done. I'll see how I feel the rest of the day and tomorrow morning.

Splits (Active)

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 5:52:35 AM 0.00 mi 00:13:38 1.54 mi 08:50 min/mi 86.4 rpm 133.6 bpm (74%)
2 6:10:26 AM 1.54 mi 00:01:17 0.18 mi 07:14 min/mi 91.2 rpm 160.6 bpm (89%)
3 6:11:43 AM 1.72 mi 00:02:07 0.19 mi 10:55 min/mi 81.2 rpm 152.0 bpm (84%)
4 6:13:59 AM 1.92 mi 00:01:18 0.18 mi 07:19 min/mi 90.6 rpm 160.2 bpm (89%)
5 6:15:17 AM 2.09 mi 00:02:09 0.20 mi 10:51 min/mi 83.9 rpm 156.9 bpm (87%)
6 6:17:26 AM 2.29 mi 00:01:19 0.18 mi 07:21 min/mi 91.3 rpm 163.3 bpm (91%)
7 6:18:45 AM 2.47 mi 00:01:53 0.18 mi 10:36 min/mi 84.5 rpm 157.0 bpm (87%)
8 6:20:52 AM 2.65 mi 00:01:19 0.18 mi 07:20 min/mi 91.9 rpm 165.4 bpm (92%)
9 6:22:11 AM 2.83 mi 00:01:55 0.16 mi 12:07 min/mi 74.9 rpm 154.7 bpm (86%)
10 6:24:16 AM 2.99 mi 00:01:20 0.18 mi 07:20 min/mi 92.5 rpm 165.6 bpm (92%)
11 6:25:36 AM 3.17 mi 00:01:54 0.17 mi 11:17 min/mi 76.3 rpm 159.5 bpm (89%)
12 6:27:41 AM 3.34 mi 00:01:18 0.18 mi 07:24 min/mi 91.9 rpm 168.3 bpm (93%)
13 6:28:59 AM 3.51 mi 00:15:04 1.52 mi 09:56 min/mi 84.3 rpm 150.4 bpm (84%)
Totals: 00:46:32.0 5.03 mi 09:15 min/mi 85.3 rpm 148.9 bpm (83%)

Heart Rate

Min. Max. Avg.
66.9bpm 173.9bpm 148.9bpm

Splits: Custom distances

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