9M Base

 

Summary

Name	9M Base
Location	Houston, TX
Start Time	3/12/2016 6:08 AM (UTC-06:00)		Category	My Activities:Running
Distance	9.27 mi		Time	01:18:29.0
Time Moving	01:18:29.0		Stopped	00:00:00.0
Avg. pace	08:28 min/mi		Max. pace	07:19 min/mi
Avg. heart rate	147.5 bpm		Max. heart rate	175.3 bpm
Weather	Partly cloudy; 61.8 °F
Notes	OBJECIVE 9M @ 8:18 - 9:11 ACHIEVED 9.27M @ 8:28 Felt pretty good this morning. Happy to have the opportunity to stretch it out a little longer. Cypress Creek was running so high from recent rains that my return route was diverted a couple times so I got a little more than planned.

Athlete

Name: Cory Birt Date of birth: 10/23/1966 Sex: male Height: 6.00 ft Weight: 162.00 lb BMI: 22.0 Body fat: 21.9% Skin fold:   Resting heart rate: 47 bpm Max. heart rate: 180 bpm Diary: O2=98% Custom Data Fields:

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

5.5M Base (treadmill)

 

Summary

Name	5.5M Base (treadmill)
Location	CFB Family Life Center
Start Time	3/11/2016 5:25 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.58 mi		Time	00:49:58.0
Time Moving	00:49:58.0		Stopped	00:00:02.0
Avg. pace	08:57 min/mi		Max. pace	08:14 min/mi
Avg. heart rate	139.7 bpm		Max. heart rate	177.1 bpm
Avg. cadence	87.4 rpm		Max. cadence	90.0 rpm
Weather	Chance of rain
Notes	OBJECTIVE 5.5M @ 8:18 - 9:11 ACHIEVED 5.58M @ 8:57 (1.0 incline) Misty/rain on the run to the gym. Treadmill then home. Took it easy. Tweaked ankle from yesterday was tight when I woke up but no problem at all during the run.

Pace

Min.	Max.	Avg.
10:55 min/mi	08:14 min/mi	08:57 min/mi

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

5.5M Fartlek

 

Summary

Name	5.5M Fartlek
Location	Houston, TX
Start Time	3/10/2016 5:49 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.56 mi		Time	00:45:22.0
Time Moving	00:45:22.0		Stopped	00:00:01.0
Avg. pace	08:10 min/mi		Max. pace	06:07 min/mi
Weather	Chance of rain; 63.5 °F
Notes	OBJECTIVE 5.5.M @ 8:18-9:11 w/6 x 75" @ 6:40 mixed in ACHIEVED 5.56M @ 8:10 6:33 6:41 6:39 6:38 6:43 6:17 Went out between rain showers this morning. Felt pretty good except for the puddle/hole I stepped into around 1.5M in. I should have known better than to be anywhere near the concrete seams in Walgreens' parking lot. Pressed on but it's stiffening now.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:49:02 AM	0.00 mi	00:14:00	1.65 mi	08:29 min/mi
2	6:03:02 AM	1.65 mi	00:01:15	0.19 mi	06:33 min/mi
3	6:04:18 AM	1.84 mi	00:02:58	0.35 mi	08:27 min/mi
4	6:07:15 AM	2.19 mi	00:01:15	0.19 mi	06:42 min/mi
5	6:08:31 AM	2.38 mi	00:03:48	0.45 mi	08:30 min/mi
6	6:12:18 AM	2.83 mi	00:01:15	0.19 mi	06:39 min/mi
7	6:13:34 AM	3.01 mi	00:02:07	0.25 mi	08:34 min/mi
8	6:15:40 AM	3.26 mi	00:01:15	0.19 mi	06:38 min/mi
9	6:16:55 AM	3.45 mi	00:04:43	0.53 mi	08:57 min/mi
10	6:21:38 AM	3.98 mi	00:01:15	0.19 mi	06:43 min/mi
11	6:22:53 AM	4.16 mi	00:03:21	0.38 mi	08:47 min/mi
12	6:26:13 AM	4.54 mi	00:01:15	0.20 mi	06:17 min/mi
13	6:27:29 AM	4.74 mi	00:07:03	0.84 mi	08:22 min/mi
Totals:			00:45:22.0	5.56 mi	08:10 min/mi

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

5.5M Base

 

Summary

Name	5.5M Base
Start Time	3/9/2016 6:01 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.56 mi		Time	00:50:15.0
Time Moving	00:50:15.0		Stopped	00:00:02.0
Avg. pace	09:03 min/mi		Max. pace	08:42 min/mi
Avg. heart rate	138.8 bpm		Max. heart rate	148.8 bpm
Avg. cadence	86.6 rpm		Max. cadence	90.0 rpm
Weather	Chance of rain
Notes	OBJECTIVE 5.5M @ 8:18 - 9:11 ACHIEVED 5.56M @ 9:03 (1.0 incline) Rainy morning. Drove to the gym for the treadmill. Felt pretty good this morning.

Heart Rate

Min.	Max.	Avg.
69.3bpm	148.8bpm	138.8bpm

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	3/8/2016 6:28 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.44 mi		Time	00:48:27.0
Time Moving	00:48:27.0		Stopped	00:02:53.0
Avg. pace	08:55 min/mi		Max. pace	05:55 min/mi
Avg. heart rate	142.9 bpm		Max. heart rate	177.2 bpm
Avg. cadence	85.2 rpm		Max. cadence	98.0 rpm
Weather	Cloudy
Notes	OBJECTIVE 1.5M @ 9:12 - 10:27 6 x 75" hill repeats @ 6:17 w/2' active recoveries 1.5M @ 9:12 - 10:27 ACHIEVED 1.55M @ 8:59 77" @ 6:01 (5.0 incline) 76" @ 5:57 (5.0 incline) 77" @ 5:58 (5.0 incline) 76" @ 6:00 (5.0 incline) 76" @ 6:01 (5.0 incline) 77" @ 6:02 (5.0 incline) 1.70M @ 10:11 (forgot to stop Garmin once finished on treadmill; inadvertently added 2:34 non-running time) Ran to the gym. Found "my" treadmill and my backup already in use. Moved to a "lesser" 'mill and hammered out hill repeats. Realized I've probably been cheating on previous treadmill repeats this cycle. I would convert the incline pace to flat ground running pace then run my pace targets. I'm pretty sure that's not how it's supposed to work now. So today, I ran my prescribed 6:17 pace on the steepest incline (5.0) I could handle (barely!) Cooled down on the 'mill for half then on the road back to the house for half. Felt good. Feel good now.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	6:28:23 AM	0.00 mi	00:13:53	1.55 mi	08:59 min/mi	86.5 rpm	121.2 bpm (124%)
2	6:50:00 AM	1.55 mi	00:01:18	0.22 mi	06:01 min/mi	94.9 rpm	153.5 bpm (157%)
3	6:51:17 AM	1.76 mi	00:01:59	0.20 mi	09:51 min/mi	83.3 rpm	144.1 bpm (147%)
4	6:53:32 AM	1.96 mi	00:01:17	0.22 mi	05:57 min/mi	94.9 rpm	156.4 bpm (160%)
5	6:54:49 AM	2.18 mi	00:02:01	0.19 mi	10:22 min/mi	80.6 rpm	150.0 bpm (153%)
6	6:56:58 AM	2.37 mi	00:01:18	0.22 mi	05:58 min/mi	94.8 rpm	159.0 bpm (162%)
7	6:58:16 AM	2.59 mi	00:02:12	0.21 mi	10:42 min/mi	79.6 rpm	154.6 bpm (158%)
8	7:00:28 AM	2.80 mi	00:01:17	0.21 mi	06:00 min/mi	94.8 rpm	162.5 bpm (166%)
9	7:01:45 AM	3.01 mi	00:02:12	0.20 mi	11:04 min/mi	78.9 rpm	157.5 bpm (161%)
10	7:03:57 AM	3.21 mi	00:01:17	0.21 mi	06:01 min/mi	96.4 rpm	164.8 bpm (168%)
11	7:05:14 AM	3.42 mi	00:02:11	0.21 mi	10:37 min/mi	78.0 rpm	161.5 bpm (165%)
12	7:07:25 AM	3.63 mi	00:01:17	0.21 mi	06:02 min/mi	95.4 rpm	167.9 bpm (171%)
13	7:08:42 AM	3.84 mi	00:16:15	1.60 mi	10:11 min/mi	82.7 rpm	145.8 bpm (149%)
Totals:			00:48:27.0	5.44 mi	08:55 min/mi	85.2 rpm	142.9 bpm (146%)

Heart Rate

Min.	Max.	Avg.
66.2bpm	177.2bpm	142.9bpm

Splits: Custom distances

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

5.5M Base

 

Summary

Name	5.5M Base
Location	Houston, TX
Start Time	3/7/2016 6:08 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.50 mi		Time	00:44:19.0
Time Moving	00:44:19.0		Stopped	00:00:00.0
Avg. pace	08:03 min/mi		Max. pace	07:07 min/mi
Avg. heart rate	151.1 bpm		Max. heart rate	168.8 bpm
Weather	Partly cloudy; 65.1 °F
Notes	OBJECTIVE 5.5M @ 8:18 - 9:11 ACHIEVED 5.50M @ 8:03 Spent this whole run telling myself to "slow down" ... and not listening. Grade for execution = D!

Heart Rate

Min.	Max.	Avg.
67.8bpm	168.8bpm	151.1bpm

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