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)

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)

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)

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)

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)

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)