Saturday, January 23, 2016

5M Base

 

Summary

Location Houston, TX
Start Time 1/23/2016 8:07 AM (UTC-06:00) Category My Activities:Running
Distance 5.03 mi Time 00:44:23.0
Time Moving 00:44:23.0 Stopped 00:00:01.0
Avg. pace 08:50 min/mi Max. pace 08:09 min/mi
Avg. heart rate 160.5 bpm Max. heart rate 179.6 bpm
Avg. cadence 87.8 rpm Max. cadence 90.0 rpm
Notes OBJECTIVE
5M @ 9:08 - 10:03

ACHIEVED
5.03M @ 8:50

It was good to get back outside on this cool morning. After the first mile, I obviously ran this one faster than prescribed. Felt a little "heavy" between 3.5 and 4.5. But finished easy feeling really good.

Did the standing parts of cannonball cooldown in the driveway.

Splits (Active)

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 8:07:23 AM 0.00 mi 00:08:58.1 1.00 mi 08:58 min/mi 86.4 rpm 140.1 bpm (79%)
2 8:16:33 AM 1.00 mi 00:08:53.8 1.00 mi 08:54 min/mi 87.6 rpm 155.4 bpm (88%)
3 8:25:26 AM 2.00 mi 00:08:53.1 1.00 mi 08:53 min/mi 87.5 rpm 164.7 bpm (93%)
4 8:34:21 AM 3.00 mi 00:08:39.2 1.00 mi 08:39 min/mi 88.7 rpm 170.4 bpm (96%)
5 8:42:59 AM 4.00 mi 00:08:32.8 1.00 mi 08:33 min/mi 88.9 rpm 171.9 bpm (97%)
6 8:52:00 AM 5.00 mi 00:00:28.0 0.05 mi 08:40 min/mi 89.0 rpm 176.4 bpm (100%)
Totals: 00:44:23.0 5.03 mi 08:50 min/mi 87.8 rpm 160.5 bpm (91%)

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

Friday, January 22, 2016

4M Treadmill

 

Summary

Name 4M Treadmill
Location CFB Family Life Center
Start Time 1/22/2016 5:32 AM (UTC-06:00) Category My Activities:Running
Distance 4.05 mi Time 00:41:23.0
Time Moving 00:41:23.0 Stopped 00:00:00.0
Avg. pace 10:12 min/mi Max. pace 10:02 min/mi
Avg. heart rate 149.9 bpm Max. heart rate 164.4 bpm
Avg. cadence 83.9 rpm Max. cadence 85.0 rpm
Notes OBJECTIVE
4M @ 9:08 - 10:03

ACHIEVED
4.05M @ 10:12 (incline = 2.0; ~9:33 equivalent)


Even though I was operating on little sleep, I had a better frame of mind on the treadmill this morning. Felt reasonably good throughout.

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

Thursday, January 21, 2016

4M Treadmill Fartlek

Summary

Name 4M Treadmill Fartlek
Location CFB Family Life Center
Start Time 1/21/2016 5:37 AM (UTC-06:00) Category My Activities:Running
Distance 4.03 mi Time 00:41:34.0
Time Moving 00:41:34.0 Stopped 00:00:00.0
Avg. pace 10:20 min/mi Max. pace 08:24 min/mi
Avg. heart rate 145.6 bpm Max. heart rate 165.0 bpm
Avg. cadence 84.5 rpm Max. cadence 90.3 rpm
Notes OBJECTIVE
4M @ 9:08 - 10:03 w/2x30" intervals @ 6:58 mixed in

ACHIEVED
4M @ 10:20 (incline = 2.0; mph = 5.8; ~9:24 equivalent)
w/intervals:
35" @ 8:34; incline = 7.0; ~6:53 equivalent
36" @ 8:26; incline = 7.0; ~6:48 equivalent


The treadmill I've been using all week wasn't working this morning so I moved to the one next to it. The belt was obviously not calibrated the same as the one I've been using. I tinkered with the speed until I got it close to what I've been running as base pace for other runs this week.

Took the fartlek up to 7.0 incline and 6.9 mph speed. It felt fine. I was working but I could have definitely gone further than the prescribed 30 second bursts.

Heart Rate

Min. Max. Avg.
70.0bpm 165.0bpm 145.6bpm

Splits: Custom distances

Pace

Min. Max. Avg.
10:48 min/mi 08:24 min/mi 10:20 min/mi

Splits: Custom distances

Cadence

Min. Max. Avg.
83.0rpm 90.3rpm 84.5rpm

Splits: Custom distances
 

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

Wednesday, January 20, 2016

4M Treadmill

 

Summary

Name 4M Treadmill
Location CFB Family Life Center
Start Time 1/20/2016 5:55 AM (UTC-06:00) Category My Activities:Running
Distance 4.08 mi Time 00:42:45.0
Time Moving 00:42:45.0 Stopped 00:00:00.0
Avg. pace 10:28 min/mi Max. pace 10:19 min/mi
Avg. heart rate 152.8 bpm Max. heart rate 168.9 bpm
Avg. cadence 85.8 rpm Max. cadence 87.0 rpm
Notes OBJECTIVE
4M @ 9:08-10:03

ACHIEVED
4.08M @ 10:28 (incline=2.0; mph=5.6 ~10:00 equivalent

Counting minutes in the treadmill this morning. Couldn't end soon enough .... Generally felt okay though.

Heart Rate

Min. Max. Avg.
85.4bpm 168.9bpm 152.8bpm

Pace

Min. Max. Avg.
10:42 min/mi 10:19 min/mi 10:28 min/mi

Cadence

Min. Max. Avg.
84.0rpm 87.0rpm 85.8rpm

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

Tuesday, January 19, 2016

Hill Repeats (Treadmill)

 

Summary

Name Hill Repetitions
Location CFB Family Life Center
Start Time 1/19/2016 5:46 AM (UTC-06:00) Category My Activities:Running
Distance 4.44 mi Time 00:49:27.0
Time Moving 00:49:27.0 Stopped 00:00:32.0
Avg. pace 11:08 min/mi Max. pace 08:32 min/mi
Avg. heart rate 138.7 bpm Max. heart rate 159.2 bpm
Avg. cadence 84.4 rpm Max. cadence 90.0 rpm
Weather  
Notes OBJECTIVE
2M WU @ 10:04-11:19
2x30" hill repeats @ relaxed sprint speed w/2' active recovery
2M CD @ 10:04-11:19

ACHIEVED
2.05M @ 11:18 (incline=1.0; mph=5.2 ~ 11:18)
34" @ 8:30 (incline=6.0; mph=6.6 ~ 7:26)
2:12 @ 10:49 (incline=1.0; mph=5.2 ~ 11:18)
32" @ 8:36 (incline=6.0; mph=6.6 ~ 7:26)
2.06M @ 11:10 (incline=1.0; mph=5.2 ~ 11:18)



Back to the treadmill. Had some residual, unused-muscle soreness going into this one. That's what a long break will do to you when you attempt the comeback.

Still planning to stay on the treadmill this week.

Heart Rate

Min. Max. Avg.
73.9bpm 159.2bpm 138.7bpm

Splits: Custom distances

Pace

Min. Max. Avg.
12:59 min/mi 08:32 min/mi 11:08 min/mi

Splits: Custom distances

Cadence

Min. Max. Avg.
75.5rpm 90.0rpm 84.4rpm

Splits: Custom distances

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

Monday, January 18, 2016

4M Treadmill

 

Summary

Name 4M Treadmill
Location CFB Family Life Center
Start Time 1/18/2016 5:37 AM (UTC-06:00) Category My Activities:Running
Distance 4.08 mi Time 00:42:30.0
Time Moving 00:42:30.0 Stopped 00:00:14.0
Avg. pace 10:24 min/mi Max. pace 10:10 min/mi
Avg. heart rate 150.0 bpm Max. heart rate 167.1 bpm
Avg. cadence 84.1 rpm Max. cadence 86.0 rpm
Weather  
Notes OBJECTIVE
4M @ 10:00 equivalent

ACHIEVED
CFB treadmill incline = 2.0 and mph = 5.6 (based on http://www.hillrunner.com/training/tmillchart.php, this is equivalent to 10:00 pace) 10:04 pace happens to be the slowest in the base pace range using my last marathon time from October's St. George marathon (which, I'm definitely not at that level of fitness currently!) ... slow and easy, this is marathon training!

I am approaching this as a slow, methodical reboot. The way it is in my head right now is 8 weeks of base building followed by 24 weeks of marathon training.

Heart Rate

Min. Max. Avg.
105.1bpm 167.1bpm 150.0bpm

Pace

Min. Max. Avg.
13:25 min/mi 10:10 min/mi 10:24 min/mi

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