6M Base

 

Summary

Name	6M Base
Location	Houston, TX
Start Time	3/5/2016 6:00 AM (UTC-06:00)		Category	My Activities:Running
Distance	6.04 mi		Time	00:51:04.0
Time Moving	00:51:04.0		Stopped	00:00:02.0
Avg. pace	08:28 min/mi		Max. pace	07:29 min/mi
Avg. heart rate	139.7 bpm		Max. heart rate	153.6 bpm
Weather	Sunny; 49.9 °F
Notes	OBJECTIVE 6M @ 8:18 - 9:11 ACHIEVED 6.04M @ 8:28 Felt good running on this cool morning. After tomorrow's rest day, recovery week is over and Monday begins the next leg of base building.

Heart Rate

Min.	Max.	Avg.
85.8bpm	153.6bpm	139.7bpm

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

4M Base (treadmill)

 

Summary

Name	4M Base (treadmill)
Location	CFB Family Life Center
Start Time	3/4/2016 6:04 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.07 mi		Time	00:33:21.0
Time Moving	00:33:21.0		Stopped	00:00:03.0
Avg. pace	08:11 min/mi		Max. pace	07:22 min/mi
Avg. heart rate	136.2 bpm		Max. heart rate	166.8 bpm
Avg. cadence	88.0 rpm		Max. cadence	93.0 rpm
Weather	Sunny
Notes	OBJECTIVE 4M @ 8:18-9:11 ACHIEVED 4.07M @ 8:11 Ran over to the gym. Hit the treadmill for ~2.4M at 0.0 incline then ran back home. Was in a hurry this morning as I needed to get downtown.

Heart Rate

Min.	Max.	Avg.
72.3bpm	166.8bpm	136.2bpm

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

4M Fartlek

 

Summary

Name	4M Fartlek
Location	Houston, TX
Start Time	3/3/2016 7:22 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.04 mi		Time	00:34:48.0
Time Moving	00:34:48.0		Stopped	00:00:04.0
Avg. pace	08:37 min/mi		Max. pace	05:56 min/mi
Avg. heart rate	145.1 bpm		Max. heart rate	174.4 bpm
Avg. cadence	86.7 rpm		Max. cadence	97.0 rpm
Weather	Partly cloudy; 69.7 °F
Notes	OBJECTIVE 4M @ 8:18-9:11 w/4 x 1'@ 6:17 mixed in ACHIEVED 4.04M @ 8:37 63" @ 6:23 63" @ 6:15 63" @ 6:03 63" @ 6:08 Felt okay. The fast sections surprised me by how challenging it was to hit them initially. But once I focused, it was fine. I think I just wasn't mentally engaged at the outset of this run.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	7:22:38 AM	0.00 mi	00:16:02	1.77 mi	09:04 min/mi	85.6 rpm	130.9 bpm (134%)
2	7:38:39 AM	1.77 mi	00:01:03	0.17 mi	06:23 min/mi	91.6 rpm	155.1 bpm (158%)
3	7:39:42 AM	1.93 mi	00:02:51	0.31 mi	09:13 min/mi	86.2 rpm	150.6 bpm (154%)
4	7:42:34 AM	2.24 mi	00:01:03	0.17 mi	06:15 min/mi	92.5 rpm	159.8 bpm (163%)
5	7:43:37 AM	2.41 mi	00:02:53	0.32 mi	09:01 min/mi	86.8 rpm	155.7 bpm (159%)
6	7:46:30 AM	2.73 mi	00:01:04	0.17 mi	06:03 min/mi	93.3 rpm	162.0 bpm (165%)
7	7:47:33 AM	2.91 mi	00:02:27	0.27 mi	09:04 min/mi	86.7 rpm	160.5 bpm (164%)
8	7:50:00 AM	3.18 mi	00:01:04	0.17 mi	06:08 min/mi	95.5 rpm	167.6 bpm (171%)
9	7:51:04 AM	3.35 mi	00:06:21	0.69 mi	09:13 min/mi	85.5 rpm	157.2 bpm (160%)
Totals:			00:34:48.0	4.04 mi	08:37 min/mi	86.7 rpm	145.1 bpm (148%)

Heart Rate

Min.	Max.	Avg.
83.0bpm	174.4bpm	145.1bpm

Splits: Custom distances

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

4M Base (treadmill)

 

Summary

Name	4M Base (treadmill)
Location	CFB Family Life Center
Start Time	3/2/2016 6:41 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.08 mi		Time	00:35:38.0
Time Moving	00:35:38.0		Stopped	00:00:15.0
Avg. pace	08:44 min/mi		Max. pace	07:37 min/mi
Avg. cadence	86.7 rpm		Max. cadence	91.0 rpm
Weather	Sunny
Notes	OBJECTIVE 4M @ 8:18 - 9:11 ACHIEVED 4.08M @ 8:44 (2.0 incline during treadmill session ~3.4M) Ran to the gym. Hit the treadmill then ran home. Looking forward to tomorrow when I'll be off the 'mill. Oh yeah, I forget to strap on my heart rate band so no HR data today.

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

Hill Repeats (treadmill)

 

Summary

Name	Hill Repeats (treadmill)
Location	CFB Family Life Center
Start Time	3/1/2016 5:53 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.32 mi		Time	00:51:34.0
Time Moving	00:51:34.0		Stopped	00:00:06.0
Avg. pace	09:42 min/mi		Max. pace	07:52 min/mi
Avg. heart rate	135.4 bpm		Max. heart rate	164.6 bpm
Avg. cadence	86.4 rpm		Max. cadence	92.0 rpm
Weather	Cloudy
Notes	OBJECTIVE 2M warmup @ 9:12-10:27 4 x 1' @ 6:17 w/2' active recoveries 2M cooldown @ 9:12-10:27 ACHIEVED 2.05M @ 9:58 63" @ 8:01 (7.0 incline, ~6:31 equivalent) 68" @ 7:58 (7.0 incline, ~6:31 equivalent) 68" @ 8:03 (7.0 incline, ~6:31 equivalent) 68" @ 8:01 (7.0 incline, ~6:31 equivalent) 2.07M @ 9:46 Ran to the gym. Hit the treadmill for hill repeats. Interestingly had a brief power outage while on treadmill. Fortunately it was while I was still warming up rather than during repeats. Thinking about it, a person could be seriously injured if the belt suddenly stopped while running at speed .... Felt okay this morning. Ran back home.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:53:19 AM	0.00 mi	00:20:24	2.05 mi	09:58 min/mi	85.6 rpm	118.8 bpm (121%)
2	6:24:57 AM	2.05 mi	00:01:03	0.13 mi	08:01 min/mi	91.1 rpm	145.4 bpm (148%)
3	6:26:00 AM	2.18 mi	00:02:04	0.21 mi	10:03 min/mi	86.3 rpm	145.8 bpm (149%)
4	6:28:04 AM	2.38 mi	00:01:09	0.14 mi	07:58 min/mi	90.2 rpm	150.2 bpm (153%)
5	6:29:13 AM	2.53 mi	00:02:15	0.22 mi	10:03 min/mi	86.7 rpm	149.9 bpm (153%)
6	6:31:28 AM	2.75 mi	00:01:09	0.14 mi	08:03 min/mi	89.9 rpm	152.9 bpm (156%)
7	6:32:37 AM	2.89 mi	00:02:05	0.21 mi	10:03 min/mi	86.4 rpm	152.4 bpm (156%)
8	6:34:42 AM	3.10 mi	00:01:09	0.14 mi	08:01 min/mi	90.1 rpm	155.9 bpm (159%)
9	6:35:51 AM	3.24 mi	00:20:16	2.07 mi	09:46 min/mi	86.3 rpm	144.3 bpm (147%)
Totals:			00:51:34.0	5.32 mi	09:42 min/mi	86.4 rpm	135.4 bpm (138%)

Heart Rate

Min.	Max.	Avg.
60.2bpm	164.6bpm	135.4bpm

Splits: Custom distances

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

4M Base

 

Summary

Name	4M Base
Location	CFB Family Life Center
Start Time	2/29/2016 5:26 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.08 mi		Time	00:36:58.0
Time Moving	00:36:58.0		Stopped	00:00:01.0
Avg. pace	09:04 min/mi		Max. pace	08:15 min/mi
Avg. heart rate	138.1 bpm		Max. heart rate	151.6 bpm
Avg. cadence	86.8 rpm		Max. cadence	90.0 rpm
Weather	Partly cloudy
Notes	OBJECTIVE 4M @ 8:18-9:11 ACHIEVED 4.08M @ 9:04 (w/~2.4M on 2.0 incline treadmill) Easy run over to the treadmill then back. Had some residual soreness from Saturday's race but it seemed to shake out easily once I got going.This is a recovery week so I'll focus on keeping it easy before launching the next leg of base training next week.

Heart Rate

Min.	Max.	Avg.
63.3bpm	151.6bpm	138.1bpm

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