Friday, October 7, 2016

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)

Wednesday, October 5, 2016

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)

Tuesday, October 4, 2016

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)

Monday, October 3, 2016

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)

Sunday, October 2, 2016

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