Wednesday, April 6, 2016

5.5M Base

 

Summary

Name 5.5M Base
Location CFB Family Life Center
Start Time 4/6/2016 6:05 AM (UTC-05:00) Category My Activities:Running
Distance 5.55 mi Time 00:50:05.0
Time Moving 00:50:05.0 Stopped 00:00:04.0
Avg. pace 09:01 min/mi Max. pace 08:15 min/mi
Avg. heart rate 140.1 bpm Max. heart rate 154.3 bpm
Avg. cadence 87.7 rpm Max. cadence 92.6 rpm
Weather Partly cloudy
Notes OBJECTIVE
5.5M @ 8:18 - 9:11

Ran to the gym then 3 miles on the treadmill then a loop around the church parking and back home.

Calves were sore at the outset. I felt tired today.

Heart Rate

Min. Max. Avg.
75.1bpm 154.3bpm 140.1bpm

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

Tuesday, April 5, 2016

5.5M Fartlek

 

Summary

Name 5.5M Fartlek
Location Houston, TX
Start Time 4/5/2016 5:39 AM (UTC-05:00) Category My Activities:Running
Distance 5.51 mi Time 00:46:29.0
Time Moving 00:46:29.0 Stopped 00:00:12.0
Avg. pace 08:26 min/mi Max. pace 06:25 min/mi
Avg. heart rate 144.8 bpm Max. heart rate 173.1 bpm
Avg. cadence 88.1 rpm Max. cadence 93.0 rpm
Weather Sunny; 53.1 °F
Notes OBJECTIVE
5.5M @ 8:18 - 9:11 w/6 x 75" @ 6:40

A little apprehensive going into this run since I hadn't done anything hard since last Tuesday's episode. In an effort to establish some confidence, flipped today's scheduled hill repeats with Thursday's fartlek.

Felt pretty good. Hit the prescribed paces without any trouble and felt pretty good doing it.

Splits (Active)

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Cadence
Average
Heart rate
1 5:39:32 AM 0.00 mi 00:15:33 1.71 mi 09:04 min/mi 86.8 rpm 128.4 bpm (71%)
2 5:55:04 AM 1.71 mi 00:01:15 0.19 mi 06:40 min/mi 89.7 rpm 147.4 bpm (82%)
3 5:56:20 AM 1.90 mi 00:03:07 0.35 mi 08:55 min/mi 87.2 rpm 147.4 bpm (82%)
4 5:59:26 AM 2.25 mi 00:01:15 0.19 mi 06:31 min/mi 90.5 rpm 152.2 bpm (85%)
5 6:00:42 AM 2.44 mi 00:06:43 0.76 mi 08:49 min/mi 87.7 rpm 148.1 bpm (82%)
6 6:07:24 AM 3.20 mi 00:01:15 0.19 mi 06:31 min/mi 91.3 rpm 157.4 bpm (87%)
7 6:08:40 AM 3.40 mi 00:04:10 0.49 mi 08:30 min/mi 89.0 rpm 154.0 bpm (86%)
8 6:12:49 AM 3.89 mi 00:01:15 0.19 mi 06:28 min/mi 91.5 rpm 157.8 bpm (88%)
9 6:14:04 AM 4.08 mi 00:03:21 0.38 mi 08:46 min/mi 88.4 rpm 154.2 bpm (86%)
10 6:17:25 AM 4.46 mi 00:01:15 0.19 mi 06:34 min/mi 90.7 rpm 159.2 bpm (88%)
11 6:18:40 AM 4.65 mi 00:03:37 0.40 mi 08:58 min/mi 87.5 rpm 155.0 bpm (86%)
12 6:22:17 AM 5.05 mi 00:01:15 0.20 mi 06:24 min/mi 91.6 rpm 160.2 bpm (89%)
13 6:23:32 AM 5.25 mi 00:02:31 0.29 mi 08:38 min/mi 88.2 rpm 158.8 bpm (88%)
Totals: 00:46:29.0 5.51 mi 08:26 min/mi 88.1 rpm 144.8 bpm (80%)

Heart Rate

Min. Max. Avg.
76.2bpm 173.1bpm 144.8bpm

Splits: Recorded laps

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

Monday, April 4, 2016

5.5M Base

Summary

Name 5.5M Base
Location CFB Family Life Center
Start Time 4/4/2016 5:43 AM (UTC-05:00) Category My Activities:Running
Distance 5.64 mi Time 00:50:56.0
Time Moving 00:50:56.0 Stopped 00:00:02.0
Avg. pace 09:02 min/mi Max. pace 08:17 min/mi
Avg. heart rate 133.9 bpm Max. heart rate 147.8 bpm
Avg. cadence 86.7 rpm Max. cadence 90.0 rpm
Weather Sunny
Notes OBJECTIVE
5.5M @ 8:18-9:11

First run back since last Tuesday's episode. Felt okay. Reasonably certain my failure to eat breakfast caused the fainting.

Also contributing was trying to run hill repeats on the treadmill at the wrong pace. I wrote Matt Fitzgerald, author of Brain Training for Runners and whose training plan I have used successfully in the past and am using again, to get his thoughts on proper treadmill pacing for hill repeats. He graciously responded and politely pointed out that what I was trying to do is likely not possible (explains why I failed the past 2 attempts; although doesn't explain my single success on the first attempt a few weeks ago). So I now have much better reference points for proper treadmill hill repeat pacing.

Heart Rate

Min. Max. Avg.
72.4bpm 147.8bpm 133.9bpm
 

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