Saturday, February 20, 2016

4.5M LHR Recovery

 

Summary

Name 4.5M LHR Recovery
Location Houston, TX
Start Time 2/20/2016 8:07 PM (UTC-06:00) Category My Activities:Running
Distance 4.52 mi Time 00:47:38.0
Time Moving 00:47:38.0 Stopped 00:00:01.0
Avg. pace 10:33 min/mi Max. pace 08:40 min/mi
Avg. heart rate 127.6 bpm Max. heart rate 134.4 bpm
Weather Partly cloudy; 69.2 °F
Notes OBJECTIVE
4.5M @ 10:04 - 11:19

ACHIEVED
4.52M @ 10:33

Focused on keeping this one slow and easy with heart rate under 132. Walked when necessary to get heart rate down. Legs were a bit sore from this morning. Tomorrow should be interesting.

Heart Rate

Min. Max. Avg.
74.1bpm 134.4bpm 127.6bpm

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

8M Base

 

Summary

Name 8M Base Run
Location Houston, TX
Start Time 2/20/2016 6:17 AM (UTC-06:00) Category My Activities:Running
Distance 8.05 mi Time 01:08:52.0
Time Moving 01:08:52.0 Stopped 00:00:09.0
Avg. pace 08:33 min/mi Max. pace 07:09 min/mi
Avg. heart rate 147.5 bpm Max. heart rate 163.9 bpm
Avg. cadence 88.7 rpm Max. cadence 91.0 rpm
Weather Partly cloudy; 65.7 °F
Notes OBJECTIVE
8M @ 9:08 - 10:03

ACHIEVED
8.05M @ 8:33

Felt really good out there today. For the first time ever, played the bivarro tanget game. Which, I guess, if I tried to explain is simply trying the run the opposite of every tangent. Why do this? Because I knew this route was going to come up a little short. Wouldn't you know it, bivarro tangents added enough extra distance for this route to work out without any addon at the end. Ha!

Splits (Active)

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 6:17:05 AM 0.00 mi 00:09:24 1.00 mi 09:24 min/mi 85.6 rpm 124.3 bpm (127%)
2 6:26:46 AM 1.00 mi 00:08:42 1.00 mi 08:42 min/mi 87.6 rpm 137.5 bpm (140%)
3 6:35:29 AM 2.00 mi 00:08:32 1.00 mi 08:32 min/mi 89.0 rpm 146.6 bpm (150%)
4 6:44:01 AM 3.00 mi 00:08:24 1.00 mi 08:24 min/mi 89.5 rpm 151.7 bpm (155%)
5 6:52:25 AM 4.00 mi 00:08:27 1.00 mi 08:27 min/mi 89.4 rpm 153.1 bpm (156%)
6 7:00:52 AM 5.00 mi 00:08:24 1.00 mi 08:24 min/mi 88.9 rpm 156.0 bpm (159%)
7 7:09:15 AM 6.00 mi 00:08:32 1.00 mi 08:32 min/mi 89.4 rpm 155.9 bpm (159%)
8 7:17:48 AM 7.00 mi 00:07:59 1.00 mi 07:59 min/mi 90.3 rpm 157.4 bpm (161%)
9 7:26:17 AM 8.00 mi 00:00:41 0.09 mi 07:17 min/mi 90.6 rpm 162.5 bpm (166%)
Totals: 01:08:52.0 8.05 mi 08:33 min/mi 88.7 rpm 147.5 bpm (151%)

Heart Rate

Min. Max. Avg.
75.4bpm 163.9bpm 147.5bpm

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

Friday, February 19, 2016

5M LHR Treadmill

 

Summary

Name 5M LHR Treadmill
Location CFB Family Life Center
Start Time 2/19/2016 5:19 AM (UTC-06:00) Category My Activities:Running
Distance 5.08 mi Time 00:49:16.0
Time Moving 00:49:16.0 Stopped 00:00:03.0
Avg. pace 09:42 min/mi Max. pace 08:44 min/mi
Avg. heart rate 131.7 bpm Max. heart rate 143.6 bpm
Avg. cadence 86.8 rpm Max. cadence 90.7 rpm
Weather  
Notes OBJECTIVE
5M @ 9:08-10:03

ACHIEVED
5.08M @ 9:42

Easy run over to the gym. Treadmill keeping heart rate under 132. Then back home. Felt pretty good. Focused on keeping it easy.

Heart Rate

Min. Max. Avg.
54.8bpm 143.6bpm 131.7bpm

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

Thursday, February 18, 2016

5M Fartlek

 

Summary

Name 5M Fartlek
Location Houston, TX
Start Time 2/18/2016 8:16 AM (UTC-06:00) Category My Activities:Running
Distance 5.03 mi Time 00:43:27.0
Time Moving 00:43:27.0 Stopped 00:00:05.0
Avg. pace 08:39 min/mi Max. pace 06:11 min/mi
Avg. heart rate 149.7 bpm Max. heart rate 171.0 bpm
Avg. cadence 87.4 rpm Max. cadence 95.0 rpm
Weather Sunny; 60.2 °F
Notes OBJECTIVE
5M @ 9:08-10:03 w/6 x 45" @ 6:58 mixed in

ACHIEVED
5.03M @ 8:39
48" @ 6:26
50" @ 6:34
48" @ 6:22
47" @ 6:32
47" @ 6:18
47" @ 6:21

Beautiful morning! For some reason I had a slow start but once out the door had a really good run. The fast parts felt pretty good. The weather was nearly perfect. My body felt good. My estimates have been that I'd start noticing the training effect kicking in this week. I'm really hoping this is it!

Splits (Active)

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 8:16:19 AM 0.00 mi 00:09:05 1.00 mi 09:05 min/mi 86.1 rpm 131.8 bpm (135%)
2 8:26:01 AM 1.00 mi 00:06:59 0.79 mi 08:52 min/mi 87.2 rpm 145.0 bpm (148%)
3 8:33:00 AM 1.79 mi 00:00:48 0.12 mi 06:26 min/mi 89.8 rpm 157.1 bpm (160%)
4 8:33:48 AM 1.91 mi 00:02:47 0.31 mi 08:57 min/mi 86.3 rpm 149.9 bpm (153%)
5 8:36:35 AM 2.22 mi 00:00:50 0.13 mi 06:34 min/mi 91.8 rpm 158.3 bpm (162%)
6 8:37:25 AM 2.35 mi 00:01:45 0.19 mi 09:01 min/mi 86.3 rpm 160.0 bpm (163%)
7 8:39:10 AM 2.54 mi 00:00:48 0.13 mi 06:22 min/mi 91.4 rpm 160.5 bpm (164%)
8 8:39:57 AM 2.67 mi 00:02:21 0.24 mi 09:41 min/mi 85.0 rpm 155.7 bpm (159%)
9 8:42:18 AM 2.91 mi 00:00:47 0.12 mi 06:32 min/mi 91.2 rpm 158.5 bpm (162%)
10 8:43:06 AM 3.03 mi 00:01:52 0.20 mi 09:17 min/mi 86.2 rpm 159.1 bpm (162%)
11 8:44:58 AM 3.23 mi 00:00:47 0.12 mi 06:18 min/mi 92.0 rpm 162.6 bpm (166%)
12 8:45:45 AM 3.36 mi 00:02:23 0.25 mi 09:22 min/mi 85.2 rpm 158.0 bpm (161%)
13 8:48:08 AM 3.61 mi 00:00:47 0.12 mi 06:21 min/mi 93.6 rpm 163.2 bpm (167%)
14 8:48:55 AM 3.73 mi 00:08:46 1.00 mi 08:46 min/mi 87.7 rpm 156.1 bpm (159%)
15 8:58:02 AM 4.73 mi 00:02:48 0.32 mi 08:41 min/mi 89.6 rpm 156.1 bpm (159%)
Totals: 00:43:27.0 5.03 mi 08:39 min/mi 87.4 rpm 149.7 bpm (153%)

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

Wednesday, February 17, 2016

5M LHR Treadmill

 

Summary

Location CFB Family Life Center
Start Time 2/17/2016 5:12 AM (UTC-06:00) Category My Activities:Running
Distance 5.09 mi Time 00:50:42.0
Time Moving 00:50:42.0 Stopped 00:00:04.0
Avg. pace 09:58 min/mi Max. pace 08:46 min/mi
Avg. heart rate 132.0 bpm Max. heart rate 142.8 bpm
Avg. cadence 87.7 rpm Max. cadence 93.0 rpm
Weather Sunny
Notes OBJECTIVE
5M @ 9:08-10:03

ACHIEVED


I wanted to keep this run super easy. I flashed back to the low heart rate training I followed last year and figured that approach would help. I was also curious to see how closely the slowest prescribed pace aligned with my targeted max heart rate of 131.

Ran from the house then around the church parking lot and into the gym. Didn't worry about pace while I was outside; just tried keeping it easy. While on treadmill, started around 11:00 pace but as soon as I would notice my heart rate at or above 131, I'd slow the belt until it came back down.

Finished up by running around the lot again then back to the house; not focusing no pace or heart rate but trying to keep it slow and easy.

This run felt good and I felt pretty good too.

Heart Rate

Min. Max. Avg.
66.3bpm 142.8bpm 132.0bpm

Pace

Min. Max. Avg.
13:09 min/mi 08:46 min/mi 09:58 min/mi

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

Tuesday, February 16, 2016

6x45" Hill Repeats (treadmill)

 

Summary

Name 6x45" Hill Repeats (treadmill)
Location CFB Family Life Center
Start Time 2/16/2016 12:18 PM (UTC-06:00) Category My Activities:Running
Distance 5.92 mi Time 00:54:16.0
Time Moving 00:54:16.0 Stopped 00:00:06.0
Avg. pace 09:10 min/mi Max. pace 07:55 min/mi
Avg. heart rate 152.3 bpm Max. heart rate 171.8 bpm
Avg. cadence 87.6 rpm Max. cadence 91.0 rpm
Weather Sunny
Notes OBJECTIVE
WU 2M @ > 10:04
6 X 45" @ 6:58 w/2' active recoveries
CD 2M @ > 10:04

ACHIEVED
2.03M @ 9:12
51" @ 802 (7.0 incline; ~6:35 equivalent)
49" @ 808
48" @ 805
48" @ 807
49" @ 810
48" @ 810
2.23M @ 9:07

Late start from the house this morning. Ran over to the gym and around the parking lot for a warm up then inside to the treadmill for about ~1/4 mile then repeats. Felt surprisingly good on the treadmill hills today. Worked up a good sweat then back outside, around the parking lot and home.

Splits (Active)

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 12:18:15 PM 0.00 mi 00:18:39.0 2.03 mi 09:12 min/mi 86.8 rpm 137.7 bpm (140%)
2 12:45:56 PM 2.03 mi 00:00:51.0 0.11 mi 08:02 min/mi 90.8 rpm 154.0 bpm (157%)
3 12:46:47 PM 2.13 mi 00:02:00.9 0.21 mi 09:42 min/mi 86.6 rpm 157.0 bpm (160%)
4 12:48:47 PM 2.34 mi 00:00:49.0 0.10 mi 08:08 min/mi 89.8 rpm 158.4 bpm (162%)
5 12:49:36 PM 2.44 mi 00:02:03.9 0.21 mi 09:47 min/mi 86.9 rpm 160.4 bpm (164%)
6 12:51:40 PM 2.65 mi 00:00:48.9 0.10 mi 08:05 min/mi 89.9 rpm 162.3 bpm (166%)
7 12:52:29 PM 2.75 mi 00:02:03.9 0.21 mi 09:46 min/mi 86.9 rpm 163.3 bpm (167%)
8 12:54:33 PM 2.97 mi 00:00:48.9 0.10 mi 08:07 min/mi 89.4 rpm 162.6 bpm (166%)
9 12:55:22 PM 3.07 mi 00:02:03.9 0.21 mi 09:48 min/mi 85.7 rpm 164.8 bpm (168%)
10 12:57:26 PM 3.28 mi 00:00:49.0 0.10 mi 08:10 min/mi 88.8 rpm 164.9 bpm (168%)
11 12:58:15 PM 3.38 mi 00:02:05.9 0.21 mi 10:01 min/mi 86.3 rpm 166.5 bpm (170%)
12 1:00:21 PM 3.59 mi 00:00:48.0 0.10 mi 08:10 min/mi 89.4 rpm 166.9 bpm (170%)
13 1:01:09 PM 3.68 mi 00:20:23.0 2.23 mi 09:07 min/mi 88.4 rpm 158.4 bpm (162%)
Totals: 00:54:16.0 5.92 mi 09:10 min/mi 87.6 rpm 152.3 bpm (155%)

Heart Rate

Min. Max. Avg.
77.8bpm 171.8bpm 152.3bpm

Splits: Custom distances

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

Monday, February 15, 2016

5M Base

 

Summary

Name 5M Base
Location Houston, TX
Start Time 2/15/2016 5:33 AM (UTC-06:00) Category My Activities:Running
Distance 5.03 mi Time 00:44:21.0
Time Moving 00:44:21.0 Stopped 00:00:12.0
Avg. pace 08:49 min/mi Max. pace 08:02 min/mi
Avg. heart rate 149.4 bpm Max. heart rate 162.9 bpm
Weather Partly cloudy; 65.1 °F
Notes OBJECTIVE
5M @ 9:08-10:03

ACHIEVED
5.03M @ 8:49

With how my hamstrings feel, I'm pretty sure I'm headed right back where I was last year with them. Very frustrating! I wish I could find the remedy.

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

Sunday, February 14, 2016

6M Base

 

Summary

Name 6M Base
Location Houston, TX
Start Time 2/14/2016 6:11 AM (UTC-06:00) Category My Activities:Running
Distance 5.74 mi Time 00:50:50.0
Time Moving 00:50:50.0 Stopped 00:00:13.0
Avg. pace 08:51 min/mi Max. pace 08:06 min/mi
Avg. heart rate 144.6 bpm Max. heart rate 155.6 bpm
Avg. cadence 88.0 rpm Max. cadence 91.0 rpm
Weather Cloudy
Notes OBJECTIVE
6M @ 9:08-10:03

ACHIEVED
6.06M @ 8:23 (missed ~1/4 mile when I failed to turn Garmin on after going out neighborhood gate.)

Delivered and spread a bunch of mulch yesterday so I had some soreness in unusual places. Made up for yesterday's missed run with this one. Felt fine.

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