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)

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)

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)