5M Base Run

 

Summary

Name	5M Base Run
Location	Houston, TX
Start Time	1/30/2016 9:44 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.25 mi		Time	00:45:19.0
Time Moving	00:45:19.0		Stopped	00:00:01.0
Avg. pace	08:38 min/mi		Max. pace	07:40 min/mi
Avg. heart rate	154.8 bpm		Max. heart rate	171.2 bpm
Avg. cadence	88.0 rpm		Max. cadence	90.0 rpm
Calories	566 kcal
Notes	OBJECTIVE 5M @ 9:08-10:03 ACHIEVED 5.25M @ 8:38 It was nice to be outside for a beautiful midmorning run. I ran this way too fast. Honestly don't know what to attribute it to ... being outside versus on the treadmill, feeling good, no discipline, .... Who knows? Pretty good breeze out of the southwest just after the 2 mile mark.

Heart Rate

Min.	Max.	Avg.
69.0bpm	171.2bpm	154.8bpm

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	1/29/2016 6:42 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.05 mi		Time	00:41:50.0
Time Moving	00:41:50.0		Stopped	00:00:00.0
Avg. pace	10:20 min/mi		Max. pace	10:10 min/mi
Avg. heart rate	148.5 bpm		Max. heart rate	172.7 bpm
Avg. cadence	85.7 rpm		Max. cadence	87.0 rpm
Calories	482 kcal
Notes	OBJECTIVE 4M @ 9:45 ACHIEVED 4.05M @ 10:20 (incline = 2.0; ~9:42 equivalent) Couldn't wait to be get off the treadmill this morning! More monotonous than usual for some reason.

Heart Rate

Min.	Max.	Avg.
68.4bpm	172.7bpm	148.5bpm

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

4M Treadmill Fartlek

 

Summary

Name	Treadmill Fartlek
Start Time	1/28/2016 6:16 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.06 mi		Time	00:41:31.0
Time Moving	00:41:31.0		Stopped	00:00:00.0
Avg. pace	10:13 min/mi		Max. pace	08:20 min/mi
Avg. heart rate	150.3 bpm		Max. heart rate	166.8 bpm
Avg. cadence	86.9 rpm		Max. cadence	91.1 rpm
Calories	501 kcal
Notes	OBJECTIVE 4M @ 9:45 w/2x30" @ 6:58 mixed in ACHIEVED 4.06M @ 10:13 (incline = 2.0; ~9:35 equivalent) 2 x 32" @ 8:20 (incline = 7.0; ~6:44 equivalent) Once again felt fine this morning. In an odd way, I'm finding I like the treadmill better on a steep incline.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	6:16:47 AM	0.00 mi	00:15:46.0	1.54 mi	10:15 min/mi	86.8 rpm	140.6 bpm (79%)
2	6:32:33 AM	1.54 mi	00:00:32.0	0.06 mi	08:20 min/mi	90.4 rpm	156.9 bpm (89%)
3	6:33:05 AM	1.60 mi	00:14:45.0	1.43 mi	10:19 min/mi	87.1 rpm	153.5 bpm (87%)
4	6:47:50 AM	3.03 mi	00:00:32.9	0.07 mi	08:20 min/mi	89.4 rpm	162.8 bpm (92%)
5	6:48:22 AM	3.10 mi	00:09:55.0	0.96 mi	10:18 min/mi	86.7 rpm	160.0 bpm (90%)
Totals:			00:41:31.0	4.06 mi	10:13 min/mi	86.9 rpm	150.3 bpm (85%)

Heart Rate

Min.	Max.	Avg.
80.4bpm	166.8bpm	150.3bpm

Splits: Custom distances

Pace

Min.	Max.	Avg.
10:34 min/mi	08:20 min/mi	10:13 min/mi

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	1/27/2016 8:13 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.06 mi		Time	00:39:37.0
Time Moving	00:39:37.0		Stopped	00:00:00.0
Avg. pace	09:45 min/mi		Max. pace	09:27 min/mi
Avg. heart rate	149.1 bpm		Max. heart rate	183.2 bpm
Avg. cadence	85.3 rpm		Max. cadence	87.0 rpm
Calories	472 kcal
Notes	OBJECTIVE 4M @ 9:45 ACHIEVED 4.06M @ 9:45 (incline=1.0, 9:38 equivalent) Found my way to the gym a little later ... and much busier gym time ... this morning. Knocked this out. Felt fine while running except for some faint residual soreness in hips and glutes. Assuming this is from the hill repeats yesterday (minimal as they were).

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	8:13:12 AM	0.00 mi	00:09:41.2	1.00 mi	09:41 min/mi	85.6 rpm	144.8 bpm (82%)
2	8:22:54 AM	1.00 mi	00:09:47.2	1.00 mi	09:47 min/mi	85.3 rpm	143.8 bpm (81%)
3	8:32:41 AM	2.00 mi	00:09:45.8	1.00 mi	09:46 min/mi	86.0 rpm	151.0 bpm (85%)
4	8:42:27 AM	3.00 mi	00:09:47.2	1.00 mi	09:47 min/mi	84.2 rpm	156.1 bpm (88%)
5	8:52:14 AM	4.00 mi	00:00:36.5	0.06 mi	09:46 min/mi	83.0 rpm	157.7 bpm (89%)
Totals:			00:39:37.0	4.06 mi	09:45 min/mi	85.3 rpm	149.1 bpm (84%)

Heart Rate

Min.	Max.	Avg.
74.0bpm	183.2bpm	149.1bpm

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

Hill Repeats (treadmill)

 

Summary

Name	4M Hill Repeats (treadmill)
Location	CFB Family Life Center
Start Time	1/26/2016 2:43 PM (UTC-06:00)		Category	My Activities:Running
Distance	4.46 mi		Time	00:45:58.0
Time Moving	00:45:58.0		Stopped	00:00:02.0
Avg. pace	10:19 min/mi		Max. pace	08:40 min/mi
Avg. heart rate	141.4 bpm		Max. heart rate	158.2 bpm
Avg. cadence	84.6 rpm		Max. cadence	88.5 rpm
Calories	496 kcal
Notes	OBJECTIVE 2M WU @ 10:04-11:19 2x30" hill repeats @ relaxed sprint speed w/2' active recoveries 2M CD @ 10:04-11:19 ACHIEVED 2.03M @ 10:21 32" @ 8:38 (incline = 7.0, ~6:56 equivalent) 2:30 @ 10:43 (incline = 1.0, ~10:32 equivalent) 32" @ 8:39 (incline = 7.0, ~6:56 equivalent) 2.09M @ 10:20 This was a mixed run. Meaning I ran from the house to the gym then went inside to get on the treadmill so I could get some hills. Felt fine throughout. Ran the outside legs way too fast. Rainy and cool breezey when I came out for the run home.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	2:43:29 PM	0.00 mi	00:21:00.2	2.03 mi	10:21 min/mi	84.5 rpm	131.4 bpm (74%)
2	3:10:31 PM	2.03 mi	00:00:32.8	0.06 mi	08:38 min/mi	87.9 rpm	152.3 bpm (86%)
3	3:11:04 PM	2.09 mi	00:02:13.1	0.21 mi	10:43 min/mi	84.5 rpm	152.4 bpm (86%)
4	3:13:17 PM	2.30 mi	00:00:32.8	0.06 mi	08:39 min/mi	87.6 rpm	153.5 bpm (87%)
5	3:13:50 PM	2.36 mi	00:21:38.8	2.09 mi	10:20 min/mi	84.6 rpm	149.3 bpm (84%)
Totals:			00:45:58.0	4.46 mi	10:19 min/mi	84.6 rpm	141.4 bpm (80%)

Heart Rate

Min.	Max.	Avg.
62.4bpm	158.2bpm	141.4bpm

Splits: Custom distances

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

4M Treadmill

 

Summary

Name	4M Base Run
Location	CFB Family Life Center
Start Time	1/25/2016 5:42 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.06 mi		Time	00:41:39.0
Time Moving	00:41:39.0		Stopped	00:00:00.0
Avg. pace	10:15 min/mi		Max. pace	10:02 min/mi
Avg. heart rate	158.9 bpm		Max. heart rate	172.4 bpm
Avg. cadence	85.7 rpm		Max. cadence	87.0 rpm
Calories	539 kcal
Notes	OBJECTIVE 4M @ 9:08-10:03 ACHIEVED 4.06M @ 10:15 (incline = 2.0, ~9:37 equivalent) With today's treadmill run, I felt like I am doing better mentally with the treadmill monotony. I did feel ever-so-slightly beat up yesterday following Saturday's outdoors run. Proving there's a difference between the treadmill and the pavement.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:42:41 AM	0.00 mi	00:10:12.2	1.00 mi	10:12 min/mi	85.8 rpm	143.0 bpm (81%)
2	5:52:54 AM	1.00 mi	00:10:16.5	1.00 mi	10:17 min/mi	85.3 rpm	158.8 bpm (90%)
3	6:03:10 AM	2.00 mi	00:10:15.1	1.00 mi	10:15 min/mi	86.1 rpm	164.6 bpm (93%)
4	6:13:26 AM	3.00 mi	00:10:15.9	1.00 mi	10:16 min/mi	85.6 rpm	168.2 bpm (95%)
5	6:23:41 AM	4.00 mi	00:00:39.6	0.06 mi	10:12 min/mi	85.0 rpm	171.9 bpm (97%)
Totals:			00:41:39.0	4.06 mi	10:15 min/mi	85.7 rpm	158.9 bpm (90%)

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