Saturday, February 6, 2016

6M Base

 

Summary

Name 6M Base
Location Houston, TX
Start Time 2/6/2016 6:14 AM (UTC-06:00) Category My Activities:Running
Distance 6.02 mi Time 00:54:09.0
Time Moving 00:54:09.0 Stopped 00:00:02.0
Avg. pace 08:59 min/mi Max. pace 07:57 min/mi
Avg. heart rate 145.9 bpm Max. heart rate 163.8 bpm
Avg. cadence 88.3 rpm Max. cadence 91.0 rpm
Weather Partly cloudy
Notes OBJECTIVE
6M @ 9:08 - 10:03 (person focus target: keep each mile slower than 9:00)

ACHIEVED
6.02M @ 8:59

Waited an hour for fast-moving and dramatic thunderstorm to pass before starting. Good run. Felt good. Kept it slow with the exception of the last mile ... this horse could smell the barn and picked it up a little too much.

Heart Rate

Min. Max. Avg.
62.3bpm 163.8bpm 145.9bpm

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

Friday, February 5, 2016

4.5M Treadmill

 

Summary

Name 4.5M Treadmill
Location CFB Family Life Center
Start Time 2/5/2016 5:29 AM (UTC-06:00) Category My Activities:Running
Distance 4.55 mi Time 00:48:05.0
Time Moving 00:48:05.0 Stopped 00:00:00.0
Avg. pace 10:34 min/mi Max. pace 10:26 min/mi
Avg. heart rate 141.4 bpm Max. heart rate 153.6 bpm
Avg. cadence 87.0 rpm Max. cadence 88.0 rpm
Weather  
Notes OBJECTIVE
4.5M @ 9:08 - 10:03

ACHIEVED
4.55M @ 10:34 (incline = 2.0; 9:53 equivalent)

Really wanted to focus on assuring this was a true recovery run. Kept it at the slow end of the prescribed range. Felt fine which is a good sign after yesterday's fartlek.

Heart Rate

Min. Max. Avg.
68.3bpm 153.6bpm 141.4bpm

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

Thursday, February 4, 2016

4.5M Fartlek

Summary

Name 4.5M Fartlek
Location Houston, TX
Start Time 2/4/2016 9:41 AM (UTC-06:00) Category My Activities:Running
Distance 4.52 mi Time 00:40:43.0
Time Moving 00:40:43.0 Stopped 00:00:02.0
Avg. pace 09:00 min/mi Max. pace 05:45 min/mi
Avg. heart rate 146.8 bpm Max. heart rate 171.8 bpm
Avg. cadence 88.1 rpm Max. cadence 94.9 rpm
Weather Sunny; 51.1 °F
Notes OBJECTIVE
4.5M @ 9:08-10:03 w/4x30" @ 6:58 mixed in

ACHIEVED
4.52M @ 9:00 w/
32" @ 5:54
34" @ 6:06
33" @ 6:11
33" @ 5:29

Yes, I got carried away and ran this WAY too fast. Yes, I felt good! Being outdoors in great weather will do that to a runner ....

Splits (Active)

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 9:41:38 AM 0.00 mi 00:16:57.4 1.80 mi 09:27 min/mi 87.4 rpm 132.9 bpm (75%)
2 9:58:55 AM 1.80 mi 00:00:31.6 0.09 mi 05:54 min/mi 91.7 rpm 154.6 bpm (87%)
3 9:59:27 AM 1.89 mi 00:04:10.3 0.45 mi 09:12 min/mi 87.2 rpm 151.2 bpm (85%)
4 10:03:37 AM 2.34 mi 00:00:34.3 0.09 mi 06:06 min/mi 91.2 rpm 162.4 bpm (92%)
5 10:04:11 AM 2.43 mi 00:03:55.5 0.44 mi 08:58 min/mi 88.0 rpm 155.8 bpm (88%)
6 10:08:07 AM 2.87 mi 00:00:32.9 0.09 mi 06:11 min/mi 93.8 rpm 161.5 bpm (91%)
7 10:08:40 AM 2.96 mi 00:03:48.5 0.43 mi 08:55 min/mi 88.2 rpm 159.2 bpm (90%)
8 10:12:30 AM 3.39 mi 00:00:33.2 0.10 mi 05:29 min/mi 92.7 rpm 163.8 bpm (93%)
9 10:13:04 AM 3.49 mi 00:09:41.4 1.06 mi 09:09 min/mi 88.7 rpm 157.4 bpm (89%)
Totals: 00:40:43.0 4.52 mi 09:00 min/mi 88.1 rpm 146.8 bpm (83%)

Heart Rate

Min. Max. Avg.
76.2bpm 171.8bpm 146.8bpm

Splits: Recorded laps

 

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

Wednesday, February 3, 2016

4.5M Treadmill

 

Summary

Name 4.5M Treadmill
Location CFB Family Life Center
Start Time 2/3/2016 5:53 AM (UTC-06:00) Category My Activities:Running
Distance 4.55 mi Time 00:43:16.0
Time Moving 00:43:16.0 Stopped 00:00:00.0
Avg. pace 09:31 min/mi Max. pace 09:18 min/mi
Avg. heart rate 147.8 bpm Max. heart rate 160.9 bpm
Avg. cadence 87.9 rpm Max. cadence 89.8 rpm
Notes OBJECTIVE
4.5M @ 9:08-10:03 (9:26)

ACHIEVED
4.55M @ 9:31 (incline = 1.5; 9:13 equivalent)

Felt fine stretching it a little longer on the treadmill this morning.

Heart Rate

Min. Max. Avg.
69.7bpm 160.9bpm 147.8bpm

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

Tuesday, February 2, 2016

Hill Repeats (treadmill)

 

Summary

Name Hill Repeats
Location CFB Family Life Center
Start Time 2/2/2016 5:24 AM (UTC-06:00) Category My Activities:Running
Distance 4.88 mi Time 00:50:13.0
Time Moving 00:50:13.0 Stopped 00:00:19.0
Avg. pace 10:17 min/mi Max. pace 08:05 min/mi
Avg. heart rate 144.2 bpm Max. heart rate 164.6 bpm
Notes OBJECTIVE
2M WU > 10:04
4 x 30" hill repeats @ relaxed sprint w/2" active recoveries
2M CD > 10:04

ACHIEVED
2.03M @ 10:15 (treadmill 1.24M @ 10:33 w/2.0 incline; ~9:52 equivalent)
34" @ 8:04 (incline = 7.0; ~6:34)
30" @ 8:04 (incline = 7.0; ~6:34)
31" @ 8:02 (incline = 7.0; ~6:32)
32" @ 8:07 (incline = 7.0; ~6:36)
2.00M @ 10:33 (treadmill 1.22M @ 10:44 w/2.0 incline; ~10:01 equivalent)

Ran from the house to the gym then hopped in the 'mill to finish the warm-up then bust out the hill repeats. Felt good today. Probably running the repeats a bit too slow but I honestly have no idea what the prescribed "relaxed sprint speed" means ...?

Splits (Active)

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 5:24:43 AM 0.00 mi 00:07:43.5 0.79 mi 09:47 min/mi 85.5 rpm 123.5 bpm (70%)
2 5:32:45 AM 0.79 mi 00:13:06.6 1.24 mi 10:33 min/mi 87.1 rpm 137.2 bpm (78%)
3 5:50:15 AM 2.03 mi 00:00:34.8 0.07 mi 08:04 min/mi 90.7 rpm 151.6 bpm (86%)
4 5:50:50 AM 2.11 mi 00:02:03.0 0.20 mi 10:19 min/mi 86.5 rpm 155.2 bpm (88%)
5 5:52:53 AM 2.30 mi 00:00:30.9 0.06 mi 08:04 min/mi 89.8 rpm 156.4 bpm (88%)
6 5:53:24 AM 2.37 mi 00:02:08.1 0.21 mi 10:21 min/mi 86.5 rpm 157.2 bpm (89%)
7 5:55:32 AM 2.57 mi 00:00:31.8 0.07 mi 08:02 min/mi 90.8 rpm 158.3 bpm (89%)
8 5:56:04 AM 2.64 mi 00:01:53.6 0.18 mi 10:49 min/mi 85.0 rpm 154.2 bpm (87%)
9 5:58:12 AM 2.82 mi 00:00:32.8 0.07 mi 08:07 min/mi 90.8 rpm 159.3 bpm (90%)
10 5:58:45 AM 2.88 mi 00:13:02.8 1.22 mi 10:44 min/mi 86.3 rpm 155.5 bpm (88%)
11 6:15:18 AM 4.10 mi 00:08:04.4 0.78 mi 10:18 min/mi 86.5 rpm 145.2 bpm (82%)
Totals: 00:50:13.0 4.88 mi 10:17 min/mi 86.5 rpm 144.2 bpm (81%)

Heart Rate

Min. Max. Avg.
78.4bpm 164.6bpm 144.2bpm

Splits: Custom distances

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

Monday, February 1, 2016

4.5M Base

 

Summary

Name 4.5M Base
Location Houston, TX
Start Time 2/1/2016 6:56 AM (UTC-06:00) Category My Activities:Running
Distance 4.53 mi Time 00:42:18.0
Time Moving 00:42:18.0 Stopped 00:00:09.0
Avg. pace 09:20 min/mi Max. pace 08:13 min/mi
Avg. heart rate 148.6 bpm Max. heart rate 159.6 bpm
Avg. cadence 87.6 rpm Max. cadence 90.0 rpm
Calories 512 kcal
Notes OBJECTIVE
4.5M @ 9:08 - 10:03 (9:26)

ACHIEVED
4.53M @ 9:20

Good to be outside today. Focused on keeping it slow and not getting carried away.

Heart Rate

Min. Max. Avg.
80.0bpm 159.6bpm 148.6bpm

Pace

Min. Max. Avg.
13:07 min/mi 08:13 min/mi 09:20 min/mi

Cadence

Min. Max. Avg.
66.6rpm 90.0rpm 87.6rpm

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