Saturday, January 30, 2016

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)

Friday, January 29, 2016

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)

Thursday, January 28, 2016

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)

Wednesday, January 27, 2016

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)

Tuesday, January 26, 2016

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)

Monday, January 25, 2016

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)