Fartlek Run

 

Summary

Name	Fartlek Run
Location	Houston, TX
Start Time	10/7/2016 6:03 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.24 mi		Time	00:20:03.0
Time Moving	00:20:03.0		Stopped	00:00:05.0
Avg. pace	08:56 min/mi		Max. pace	06:16 min/mi
Avg. cadence	86.3 rpm		Max. cadence	91.0 rpm
Weather	Sunny; 71.3 °F
Notes	OBJECTIVE dynamic stretch 2M @ 10:03 w/2x30" intervals @ 6:58 mixed in Felt surprisingly good this morning. Don't misunderstand as "great"; just solidly good. Maybe it was taking yesterday off. Maybe it was the stretching, strengthening and cross training. I have been a bit sore since Wednesday. Looking forward to seeing how I feel and how it goes tomorrow ....

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence
1	6:03:39 AM	0.00 mi	00:10:53	1.19 mi	09:10 min/mi	86.0 rpm
2	6:14:32 AM	1.19 mi	00:00:38	0.10 mi	06:18 min/mi	89.0 rpm
3	6:15:10 AM	1.29 mi	00:04:40	0.51 mi	09:10 min/mi	87.8 rpm
4	6:19:49 AM	1.80 mi	00:00:38	0.10 mi	06:14 min/mi	90.6 rpm
5	6:20:27 AM	1.90 mi	00:03:14	0.35 mi	09:22 min/mi	84.1 rpm
Totals:			00:20:03.0	2.24 mi	08:56 min/mi	86.3 rpm

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

Cardio CD

 

Summary

Name	Cardio CD
Location	CFB Family Life Center
Start Time	10/5/2016 5:52 AM (UTC-05:00)		Category	My Activities:Cycling
Distance	0.00 mi		Time	00:15:29.0
Time Moving	00:15:29.0		Stopped	00:00:00.0
Avg. heart rate	117.0 bpm		Max. heart rate	128.2 bpm
Weather
Notes	15' cardio CD on Expresso

Heart Rate

Min.	Max.	Avg.
80.3bpm	128.2bpm	117.0bpm

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

Cardio WU

 

Summary

Name	Cardio WU
Location	CFB Family Life Center
Start Time	10/5/2016 5:19 AM (UTC-05:00)		Category	My Activities:Cycling
Distance	0.00 mi		Time	00:17:05.0
Time Moving	00:17:05.0		Stopped	00:00:00.0
Avg. heart rate	108.5 bpm		Max. heart rate	124.7 bpm
Weather
Notes	15' cardio WU on Expresso

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

Hill Repeat 2/2

 

Summary

Name	Hill Repeat 2/2
Start Time	10/4/2016 5:52 AM (UTC-05:00)		Category	My Activities:Running
Distance	0.09 mi		Time	00:00:38.0
Time Moving	00:00:38.0		Stopped	00:00:00.0
Avg. pace	06:49 min/mi		Max. pace	06:38 min/mi
Avg. cadence	91.0 rpm		Max. cadence	91.0 rpm
Weather
Notes	Treadmill at CFB Family Life Center. Incline = 3.0 and 6:58 pace. Felt aggressively fast but settled in quickly then it was over.

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

Hill Repeat

 

Summary

Name	Hill Repeat
Location	Houston, TX
Start Time	10/4/2016 5:25 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.33 mi		Time	00:22:15.0
Time Moving	00:22:15.0		Stopped	00:00:47.0
Avg. pace	09:33 min/mi		Max. pace	08:00 min/mi
Avg. cadence	86.4 rpm		Max. cadence	89.0 rpm
Weather	Sunny; 67.3 °F
Notes	OBJECTIVE dynamic stretching WU 1M WU @ 11:19 1x30" hill rep @ relaxed sprint speed 1M CD @ 11:19 This entry reflects the warm up and cool down only. The hill repeat is logged as a separate run. Ran to the church for 1.53M. Went inside gym for dynamic stretch followed by 30" on treadmill set at 3.0 incline and 6:58 pace. Back outside for 0.80M back home. Felt a hint of soreness this morning but overall happy with how I felt before, during and after this run. Little by little ....

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

2M Base Run

 

Summary

Name	Base Run + Drills
Location	Houston, TX
Start Time	10/3/2016 5:19 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.24 mi		Time	00:19:54.0
Time Moving	00:19:54.0		Stopped	00:00:01.0
Avg. pace	08:53 min/mi		Max. pace	08:00 min/mi
Avg. heart rate	149.4 bpm		Max. heart rate	173.8 bpm
Weather	Sunny; 64.9 °F
Notes	OBJECTIVE 2M @ 10:03 20" running no arms 20" one-leg hops Starting from the beginning. Not figuratively, literally. I need to keep my mindset as the beginning-est of beginning runners. And I need to keep it there for several weeks. Hopefully this can keep me safe from injury recurrence and happy with the gains and progress of a beginning runner. ... Repeat after me, "You're not the runner you once were. You're not the runner you once were. Don't try running workouts like you're still that guy!" I felt okay out there this morning.

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

October 3 - 9

Proprioceptive Cue: Falling Forward


Monday
Base Run + Drills
2M @ 10:03
20" running no arms
20" one-leg hop

Tuesday
Hill Repetitions
dynamic stretching WU
1M WU @ 11:19
1 x 30" hill rep @ relaxed sprint speed
1M CD @ 11:19

Wednesday
Resistance Workout
1 set
lying hip abduction
cook hip lift
kneeling overhead draw-in
knee fallout
squat jump

Thursday
Fartlek Run
dynamic stretching WU
2M @ 10:03 w/2x30" @ 6:58

Friday
Resistance Workout
1 set
lying hip abduction
cook hip lift
kneeling overhead draw-in
knee fallout
broad jump

Saturday
3M @ 10:03