Saturday, February 27, 2016
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)
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