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)

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)

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)

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)

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)

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)