Saturday, February 27, 2016

RTW Results 2/27/16

http://www.lukeslocker.com/files/raceresults/3_9_2016_9_17_55_PM_2_27_16.pdf

cooldown

 

Summary

Name cooldown
Location The Woodlands
Start Time 2/27/2016 8:34 AM (UTC-06:00) Category My Activities:Running
Distance 1.05 mi Time 00:10:25.0
Time Moving 00:10:25.0 Stopped 00:00:07.0
Avg. pace 09:58 min/mi Max. pace 07:52 min/mi
Avg. heart rate 134.7 bpm Max. heart rate 145.3 bpm
Weather Sunny; 49.9 °F

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

Run The Woodlands 5k

 

Summary

Name Run The Woodlands 5K
Location The Woodlands, TX
Start Time 2/27/2016 8:00 AM (UTC-06:00) Category My Activities:Running
Distance 3.04 mi Time 00:21:07.0
Time Moving 00:21:07.0 Stopped 00:00:00.0
Avg. pace 06:56 min/mi Max. pace 05:24 min/mi
Avg. heart rate 170.6 bpm Max. heart rate 179.1 bpm
Weather Sunny; 43.9 °F
Notes OBJECTIVE
race; set new training paces and see how it feels

ACHIEVED


Great racing conditions this morning. The route has changed since the last time I ran this one. Due to a new road cutting the loop in half, it's an out-and-back over the first half of the old course.

I started too fast but felt good with the lead pack. By the time we finished 2 loops and left the school, I felt it was probably a mistake. This was only 0.5 mile into it.

I eased back slightly but progressively slowed until an older (my age-ish) guy passed me a little after the mile mark. I jumped on his back and stayed with him. I'm sure he hated that but it's a race. That's a race tactic. And I needed help. Saw the leaders just below I got to the turn around. I was surprised I wasn't too far behind. Made the turn and soon thereafter a decision to go hard, pass the guy I'd been riding then see how I could do holding on.

Made the pass and pushed hard. Dropped him easily as he didn't go with me. Reminded me that others are hurting too so don't just focus on your own misery. Ascerted myself for about a half mile then eased back as I was feeling pretty gassed.

Took heart in seeing landmarks suggesting there wasn't too much left. Tried an elongated 2-stage kick but really didn't have anything so it didn't materialize. Was tired.

Heard footsteps behind me before entering school ground for the last loop. Didn't look back but told myself no matter how bad I feel, no one is passing me. Footsteps getting closer. I decided I'd better go because if it was someone with a real kick, I'd be toast at the end. Pushed hard at around 2.9 miles. Wanted to put him away while going around the second to last turn. Seemed to work. The footsteps audibly faded. Pressed hard over the last stretch to the new finish line.

5th place overall was I was happy with. I was initially disappointed with my time but, in retrospect, it's a good time for me at this stage. I've done no speedwork and I'm still very early in the base building process. I'll get sharper and faster with more specialized training. Most importantly, no injury issues. It's great to have a race without complications.

Great morning.

Splits (Active)

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 8:00:22 AM 0.00 mi 00:06:55 1.00 mi 06:55 min/mi 165.1 bpm (169%)
2 8:07:17 AM 1.00 mi 00:07:10 1.00 mi 07:10 min/mi 172.1 bpm (176%)
3 8:14:26 AM 2.00 mi 00:06:49 1.00 mi 06:49 min/mi 174.3 bpm (178%)
4 8:21:15 AM 3.00 mi 00:00:13 0.04 mi 05:15 min/mi 178.6 bpm (182%)
Totals: 00:21:07.0 3.04 mi 06:56 min/mi 170.6 bpm (174%)

Heart Rate

Min. Max. Avg.
114.6bpm 179.1bpm 170.6bpm

Splits: Custom distances

Pace

Min. Max. Avg.
07:51 min/mi 05:24 min/mi 06:56 min/mi

Splits: Custom distances

Elevation

Min. Max. Avg.
158.8ft 182.5ft 168.6ft

Splits: Custom distances

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

warmup

 

Summary

Name warmup
Location The Woodlands, TX
Start Time 2/27/2016 7:35 AM (UTC-06:00) Category My Activities:Running
Distance 1.03 mi Time 00:10:19.0
Time Moving 00:10:19.0 Stopped 00:00:19.0
Avg. pace 10:03 min/mi Max. pace 08:22 min/mi
Weather Sunny; 40.7 °F

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

Friday, February 26, 2016

5M LHR Treadmill

 

Summary

Name 5M LHR Treadmill
Location CFB Family Life Center
Start Time 2/26/2016 6:38 AM (UTC-06:00) Category My Activities:Running
Distance 5.07 mi Time 00:52:58.0
Time Moving 00:52:58.0 Stopped 00:00:00.0
Avg. pace 10:27 min/mi Max. pace 10:08 min/mi
Avg. heart rate 125.3 bpm Max. heart rate 133.8 bpm
Avg. cadence 84.8 rpm Max. cadence 87.0 rpm
Weather  
Notes OBJECTIVE
5M @ 9:08-10:03

ACHIEVED
5.07M @ 10:27 (avg HR = 125)

Slow and easy this morning. Focused on keeping heart rate below 132 bpm.

Heart Rate

Min. Max. Avg.
72.4bpm 133.8bpm 125.3bpm

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

Thursday, February 25, 2016

5M Fartlek Treadmill

 

Summary

Name 5M Fartlek Treadmill
Location CFB Family Life Center
Start Time 2/25/2016 6:17 AM (UTC-06:00) Category My Activities:Running
Distance 5.08 mi Time 00:46:37.0
Time Moving 00:46:37.0 Stopped 00:00:18.0
Avg. pace 09:10 min/mi Max. pace 06:52 min/mi
Avg. heart rate 147.2 bpm Max. heart rate 164.2 bpm
Avg. cadence 87.2 rpm Max. cadence 93.0 rpm
Weather  
Notes OBJECTIVE
5M @ 9:08 - 10:03
w/6x45" @ 6:58 mixed in

ACHIEVED
5.08M @ 9:10 (2.0 incline, 8:41 equivalent)
49" @ 6:55 (2.0 incline)
47" @ 6:56 (2.0 incline)
48" @ 6:55 (2.0 incline)
46" @ 6:54 (2.0 incline)
46" @ 6:55 (2.0 incline)
47" @ 6:56 (2.0 incline)
47" @ 6:54 (2.0 incline)

This felt good - while executing and even better afterward.

Splits (Active)

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 6:17:23 AM 0.00 mi 00:11:36 1.24 mi 09:21 min/mi 86.8 rpm 131.5 bpm (134%)
2 6:29:21 AM 1.24 mi 00:00:50 0.12 mi 06:55 min/mi 90.8 rpm 148.8 bpm (152%)
3 6:30:10 AM 1.36 mi 00:02:03 0.22 mi 09:31 min/mi 86.1 rpm 147.4 bpm (150%)
4 6:32:14 AM 1.58 mi 00:00:48 0.12 mi 06:56 min/mi 90.8 rpm 150.6 bpm (154%)
5 6:33:01 AM 1.69 mi 00:02:04 0.22 mi 09:33 min/mi 86.3 rpm 149.5 bpm (153%)
6 6:35:06 AM 1.91 mi 00:00:49 0.12 mi 06:55 min/mi 90.8 rpm 153.4 bpm (157%)
7 6:35:55 AM 2.03 mi 00:02:04 0.22 mi 09:34 min/mi 86.2 rpm 150.7 bpm (154%)
8 6:37:59 AM 2.24 mi 00:00:47 0.11 mi 06:54 min/mi 91.1 rpm 153.4 bpm (156%)
9 6:38:46 AM 2.35 mi 00:02:11 0.23 mi 09:33 min/mi 86.8 rpm 152.2 bpm (155%)
10 6:40:57 AM 2.58 mi 00:00:47 0.11 mi 06:55 min/mi 92.1 rpm 154.9 bpm (158%)
11 6:41:43 AM 2.70 mi 00:02:05 0.22 mi 09:32 min/mi 86.6 rpm 153.1 bpm (156%)
12 6:43:49 AM 2.92 mi 00:00:48 0.12 mi 06:56 min/mi 91.4 rpm 157.8 bpm (161%)
13 6:44:36 AM 3.03 mi 00:02:05 0.22 mi 09:32 min/mi 87.3 rpm 156.0 bpm (159%)
14 6:46:42 AM 3.25 mi 00:00:48 0.12 mi 06:54 min/mi 92.4 rpm 159.3 bpm (163%)
15 6:47:30 AM 3.37 mi 00:16:52 1.72 mi 09:50 min/mi 86.6 rpm 152.6 bpm (156%)
Totals: 00:46:37.0 5.08 mi 09:10 min/mi 87.2 rpm 147.2 bpm (150%)

Heart Rate

Min. Max. Avg.
63.5bpm 164.2bpm 147.2bpm

Splits: Custom distances

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

Wednesday, February 24, 2016

5M LHR Treadmill

 

Summary

Name 5M LHR Treadmill
Location CFB Family Life Center
Start Time 2/24/2016 1:49 PM (UTC-06:00) Category My Activities:Running:Treadmill
Distance 5.04 mi Time 00:51:35.0
Time Moving 00:51:35.0 Stopped 00:00:00.0
Weather Sunny
Notes OBJECTIVE
5M @ 9:08 - 10:03 (LHR < 132 bpm)

ACHIEVED
5.04M @ 10:14 (avg. 122 bpm)

Ran from house to gym treadmill then back to house. Garmin didn't record properly because I screwed up when I came out from treadmill and inadvertantly synced with satellites which somehow wiped the footpod-generated distance info up to that point. Also, failed and let watch run while stopped on treadmill to take a call from work. Too much technology!

Did manage to keep heart rate low though.

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

Tuesday, February 23, 2016

8M Base

 

Summary

Name 8M Base
Location Houston, TX
Start Time 2/23/2016 7:58 AM (UTC-06:00) Category My Activities:Running
Distance 8.29 mi Time 01:11:12.0
Time Moving 01:11:12.0 Stopped 00:00:08.0
Avg. pace 08:35 min/mi Max. pace 07:05 min/mi
Avg. heart rate 148.0 bpm Max. heart rate 162.5 bpm
Weather Chance of rain; 60.8 °F
Notes OBJECTIVE
8M @ 9:03-10:08

ACHIEVED
8.29 @ 8:35

Amazing how similar this run's metrics compare to Saturday's run. They were essentially the same run without any conscious effort on my part to make that happen.

I was feeling tired through the first 2/3's of this one but was tired of keeping the pace slow and wanted the run to be over in the light rain. Picked up the pace. Felt better and got it done.

Hopefully I'll get some solid recovery time over the rest of the week (except for Thursday's workout).

Heart Rate

Min. Max. Avg.
75.3bpm 162.5bpm 148.0bpm

Splits (Active)

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 7:58:06 AM 0.00 mi 00:09:13 1.00 mi 09:13 min/mi 129.8 bpm (132%)
2 8:07:30 AM 1.00 mi 00:08:51 1.00 mi 08:51 min/mi 140.5 bpm (143%)
3 8:16:22 AM 2.00 mi 00:08:37 1.00 mi 08:37 min/mi 147.5 bpm (151%)
4 8:24:59 AM 3.00 mi 00:08:26 1.00 mi 08:26 min/mi 151.4 bpm (155%)
5 8:33:24 AM 4.00 mi 00:08:39 1.00 mi 08:39 min/mi 152.3 bpm (155%)
6 8:42:03 AM 5.00 mi 00:08:40 1.00 mi 08:40 min/mi 150.7 bpm (154%)
7 8:50:45 AM 6.00 mi 00:08:36 1.00 mi 08:36 min/mi 152.0 bpm (155%)
8 8:59:42 AM 7.00 mi 00:07:56 1.00 mi 07:56 min/mi 159.1 bpm (162%)
9 9:07:39 AM 8.00 mi 00:02:23 0.33 mi 07:16 min/mi 158.2 bpm (161%)
Totals: 01:11:12.0 8.29 mi 08:35 min/mi 148.0 bpm (151%)

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

Monday, February 22, 2016

5M LHR Treadmill

 

Summary

Name 5M LHR Treadmill
Location CFB Family Life Center
Start Time 2/22/2016 2:55 PM (UTC-06:00) Category My Activities:Running
Distance 5.14 mi Time 00:54:51.0
Time Moving 00:54:51.0 Stopped 00:02:06.0
Avg. pace 10:40 min/mi Max. pace 08:41 min/mi
Avg. heart rate 127.8 bpm Max. heart rate 135.5 bpm
Avg. cadence 81.2 rpm Max. cadence 87.0 rpm
Weather Cloudy
Notes OBJECTIVE
5M @ 9:08 - 10:03

ACHIEVED
5.14M @ 10:40

Inadvertantly failed to stop watch when getting off treadmill to go outside. Probably added 3 minutes.

Just kept the heart rate below 132 bpm. Easy over to the gym, onto treadmill then home. Some soreness from the weekend.

Heart Rate

Min. Max. Avg.
62.3bpm 135.5bpm 127.8bpm

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