8M LHR

 

Summary

Name	8M LHR
Location	Houston, TX
Start Time	8/16/2013 4:45 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.88 mi		Time	01:24:27.0
Time Moving	01:24:27.0		Stopped	00:00:17.0
Average pace	10:42 min/mi		Max. pace	08:29 min/mi
Average heart rate	128 bpm		Max. heart rate	151 bpm
Weather	Sunny; 77.0 °F
Notes	Another LHR run in the books. Pace got slower and slower as I tried to keep bpm < 134. Surprised that I had a little residual soreness in legs at the outset. It disappeared during the first mile.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	4:45:19 AM	0.00 mi	00:10:17	1.00 mi	10:17 min/mi	123 bpm (70%)
2	4:55:37 AM	1.00 mi	00:09:58	1.00 mi	09:58 min/mi	129 bpm (73%)
3	5:05:35 AM	2.00 mi	00:10:31	1.00 mi	10:31 min/mi	129 bpm (73%)
4	5:16:08 AM	3.00 mi	00:10:52	1.00 mi	10:52 min/mi	128 bpm (73%)
5	5:27:17 AM	4.00 mi	00:10:57	1.00 mi	10:57 min/mi	129 bpm (73%)
6	5:38:14 AM	5.00 mi	00:11:07	1.00 mi	11:07 min/mi	130 bpm (74%)
7	5:49:34 AM	6.00 mi	00:11:18	1.00 mi	11:18 min/mi	129 bpm (73%)
8	6:00:53 AM	7.00 mi	00:09:41	0.90 mi	10:44 min/mi	129 bpm (73%)
Totals:			01:24:27.0	7.88 mi	10:42 min/mi	128 bpm (73%)

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7M LHR

Summary

Name	7M LHR
Location	Houston, TX
Start Time	8/15/2013 5:08 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.95 mi		Time	01:11:42.0
Time Moving	01:11:42.0		Stopped	00:00:04.0
Average pace	10:18 min/mi		Max. pace	08:13 min/mi
Average heart rate	130 bpm		Max. heart rate	139 bpm
Weather	Partly cloudy; 74.6 °F
Calories	737 kcal
Notes	Since I swapped last Sunday's LHR run with today's, I needed 7 miles rather than 5. Interesting that my legs had soreness in them that I hadn't even noticed until I started running. That loosened up after a mile or so. Tried to keep my heart rate capped at my MAF aerobic threshold of 134. I'm very interested that even though I'm going slow, I'm consistently running at faster paces at the same capped heart rate. That's the way it's supposed to work and I'm very happy to take it as aerobic progress.

Heart Rate

Min.	Max.	Avg.
74.1 bpm	139.2 bpm	129.5 bpm

Splits: Recorded laps

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate	Heart beats per mi
1	5:08:07 AM	0.00 mi	00:09:47	1.00 mi	09:47 min/mi	124 bpm (70%)	1214 bpmi
2	5:17:54 AM	1.00 mi	00:09:50	1.00 mi	09:50 min/mi	129 bpm (73%)	1271 bpmi
3	5:27:45 AM	2.00 mi	00:10:19	1.00 mi	10:19 min/mi	130 bpm (73%)	1339 bpmi
4	5:38:04 AM	3.00 mi	00:10:19	1.00 mi	10:19 min/mi	130 bpm (74%)	1347 bpmi
5	5:48:23 AM	4.00 mi	00:10:36	1.00 mi	10:36 min/mi	131 bpm (74%)	1392 bpmi
6	5:59:00 AM	5.00 mi	00:10:50	1.00 mi	10:50 min/mi	131 bpm (74%)	1422 bpmi
7	6:09:50 AM	6.00 mi	00:10:04	0.96 mi	10:27 min/mi	130 bpm (74%)	1363 bpmi
Totals:			01:11:42.0	6.95 mi	10:18 min/mi	130 bpm (73%)	1335 bpmi

 

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Tempo 8

 

Summary

Name	Tempo 8
Location	Houston, TX
Start Time	8/14/2013 5:12 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.07 mi		Time	01:11:00.0
Time Moving	01:11:00.0		Stopped	00:00:25.0
Average pace	08:48 min/mi		Max. pace	06:48 min/mi
Weather	Sunny; 79.3 °F
Calories	1,057 kcal
Notes	For me, the tempo run is where the rubber meets the road. It seems this is where I get the most bang-for-the-buck as far as training benefit is concerned. It also happens to be the toughest workout for me to hit successfully. I believe today was the 6th scheduled tempo run of my current "comeback" cycle. I've only come close to hitting one successfully and the others have generally been spectacular flameouts. I think there are 2 reasons for this. First, having not raced seriously in a couple years, I don't have a good idea of what my real fitness level is. Therefore, my training paces are essentially rough guesstimates on my part. I'll confess that secretly I've sent my training paces as if I could run a 3:25 marathon. I can't and I know I can't ... right now. So my fudging of the training pace manifests itself on my toughest workout of the week - the tempo run. I'm hitting enough of the other workouts to delude myself into thinking I'm actually close to being right about my fitness. I probably shouldn't be. Second, the heat index. I don't know if it's coming from Chicago back to the Houston climate or that I'm getting older or that my fitness isn't where I'm used to or ... but the climate really takes the starch out of me. I don't remember it being quite this bad on me in the past. Sure, I blew up here and there in summers past but seemingly not on the frequent basis as I am now. All of this to say that today's tempo was unsuccessful. I was scheduled for 8 miles at marathon pace. For a 3:25 marathon that's 7:49 per mile. I then said okay it's going to be about 80°-85°F so what would a 3:25 marathon translate to under those conditions. I used this site http://runnersconnect.net/training/tools/temperature-calculator/ So giving myself this heat-adjusted cushion, I'd run my 8-mile tempo at 8:05 per mile. Didn't happen. Went too fast at the first then flamed out after 3 miles. Didn't want this to be a waste so I walked for 3 minutes and did 1-mile intervals the rest of the way in. Frustrating! 807/739/752 803 827 815 819/0.22@753
GPS Track Points	803, average recording interval: 5.0s / 54.32 ft

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:12:22 AM	0.00 mi	00:02:15	0.25 mi	08:53 min/mi
2	5:15:33 AM	0.25 mi	00:08:06	1.00 mi	08:06 min/mi
3	5:23:40 AM	1.25 mi	00:07:38	1.00 mi	07:38 min/mi
4	5:31:19 AM	2.25 mi	00:07:51	1.00 mi	07:51 min/mi
5	5:39:11 AM	3.25 mi	00:00:06	0.02 mi	07:20 min/mi
6	5:39:17 AM	3.27 mi	00:03:23	0.21 mi	16:21 min/mi
7	5:42:40 AM	3.48 mi	00:08:03	1.00 mi	08:03 min/mi
8	5:50:43 AM	4.48 mi	00:00:06	0.01 mi	07:42 min/mi
9	5:50:49 AM	4.49 mi	00:03:24	0.19 mi	17:58 min/mi
10	5:54:13 AM	4.68 mi	00:08:27	1.00 mi	08:27 min/mi
11	6:02:55 AM	5.68 mi	00:00:04	0.01 mi	09:02 min/mi
12	6:02:59 AM	5.69 mi	00:03:29	0.19 mi	18:27 min/mi
13	6:07:21 AM	5.88 mi	00:08:15	1.00 mi	08:15 min/mi
14	6:15:37 AM	6.88 mi	00:00:05	0.01 mi	08:32 min/mi
15	6:15:42 AM	6.89 mi	00:08:19	1.00 mi	08:19 min/mi
16	6:29:35 AM	7.89 mi	00:01:46	0.22 mi	07:52 min/mi
Totals:			01:11:00.0	8.07 mi	08:48 min/mi

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6x800

 

Summary

Splits

Summary

Name	6x800
Location	Houston, TX
Start Time	8/12/2013 5:20 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.35 mi		Time	00:56:24.0
Time Moving	00:56:24.0		Stopped	00:00:09.0
Average pace	08:52 min/mi		Max. pace	06:06 min/mi
Weather	Sunny; 77.6 °F
Calories	815 kcal
Notes	Welcome back! I have been training since I "dropped off the grid" back on July 19. ... I really have .... There was a lightning strike/power surge that blew through a couple of my surge protectors and fried most of my electronics. I'm SLOWLY brining new equipment back online. OBJECTIVE WU 6x800m @ 6:49/mi w/400m recoveries CD 6:44/6:38/6:49/6:44/6:42/6:38 Felt okay out there today. Since I lasted logged, I am happy to report there are signs that the training effect is starting to kick in. That part feels really good. My workouts are still inconsistent and choppy from day to day but overall the trend is definitely in the right direction.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:20:17 AM	0.00 mi	00:14:38	1.58 mi	09:15 min/mi
2	5:35:44 AM	1.58 mi	00:03:21	0.50 mi	06:43 min/mi
3	5:39:07 AM	2.08 mi	00:03:12	0.25 mi	12:49 min/mi
4	5:42:19 AM	2.33 mi	00:03:19	0.50 mi	06:38 min/mi
5	5:45:38 AM	2.83 mi	00:03:17	0.25 mi	13:10 min/mi
6	5:48:56 AM	3.08 mi	00:03:24	0.50 mi	06:49 min/mi
7	5:52:20 AM	3.58 mi	00:03:02	0.25 mi	12:11 min/mi
8	5:55:47 AM	3.83 mi	00:03:21	0.50 mi	06:43 min/mi
9	5:59:09 AM	4.33 mi	00:03:07	0.25 mi	12:29 min/mi
10	6:02:16 AM	4.58 mi	00:03:20	0.50 mi	06:41 min/mi
11	6:05:37 AM	5.08 mi	00:03:24	0.25 mi	13:36 min/mi
12	6:09:01 AM	5.33 mi	00:03:19	0.50 mi	06:38 min/mi
13	6:12:20 AM	5.83 mi	00:03:17	0.25 mi	13:11 min/mi
14	6:15:39 AM	6.08 mi	00:02:23	0.29 mi	08:20 min/mi
Totals:			00:56:24.0	6.35 mi	08:52 min/mi

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York Minster Loop (LHR)

 

Summary

Name	York Minster Loop (LHR)
Location	Houston, TX
Start Time	7/19/2013 5:26 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.33 mi		Time	01:09:35.0
Time Moving	01:09:35.0		Stopped	00:00:00.0
Average pace	10:59 min/mi		Max. pace	08:44 min/mi
Average heart rate	129 bpm		Max. heart rate	137 bpm
Weather	Clear; 76.2 °F
Calories	680 kCal
Notes	Needed a 6-mile low-heart rate recovery. Each time I'd hit my aerobic threshold (134 bpm), didn't seem to be recovering as quickly as usual.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:26:22 AM	0.00 mi	00:10:17	1.00 mi	10:17 min/mi	125 bpm
2	5:36:39 AM	1.00 mi	00:10:44	1.00 mi	10:44 min/mi	127 bpm
3	5:47:57 AM	2.00 mi	00:11:13	1.00 mi	11:13 min/mi	130 bpm
4	5:59:11 AM	3.00 mi	00:11:21	1.00 mi	11:21 min/mi	130 bpm
5	6:10:33 AM	4.00 mi	00:11:31	1.00 mi	11:31 min/mi	131 bpm
6	6:22:05 AM	5.00 mi	00:10:56	1.00 mi	10:56 min/mi	130 bpm
7	6:33:00 AM	6.00 mi	00:03:32	0.34 mi	10:22 min/mi	130 bpm
Totals:			01:09:35.0	6.33 mi	10:59 min/mi	129 bpm

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5M Tempo

 

Summary

Name	5M Tempo
Location	Houston, TX
Start Time	7/18/2013 5:09 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.75 mi		Time	00:57:18.0
Time Moving	00:57:18.0		Stopped	00:00:03.0
Average pace	08:29 min/mi		Max. pace	07:10 min/mi
Weather	Clear; 74.1 °F
Calories	905 kCal
Notes	Before setting out adjusted tempo pace for conditions (and fitness?). Held on and got it done. Somewhere along the way realized 2013 tempo pace = 2011 long, slow run pace. Note to self (and readers): Don't let yourself get out of shape! Commit now that today is the worst fitness you'll ever be. target pace = 8:10 actual tempo = 8:09 7:54 8:06 8:04 7:52

Splits

No	Type	Start Time	Start Distance	Duration	Distance	Average Pace
1	Active	5:09:16 AM	0.00 mi	00:09:48.0	1.00 mi	09:48 min/mi
2	Active	5:19:18 AM	1.00 mi	00:05:11.9	0.53 mi	09:51 min/mi
3	Active	5:25:11 AM	1.53 mi	00:08:09.3	1.00 mi	08:09 min/mi
4	Active	5:33:22 AM	2.53 mi	00:07:53.7	1.00 mi	07:53 min/mi
5	Active	5:41:16 AM	3.53 mi	00:08:06.3	1.00 mi	08:06 min/mi
6	Active	5:49:22 AM	4.53 mi	00:08:04.0	1.00 mi	08:04 min/mi
7	Active	5:57:26 AM	5.53 mi	00:07:52.0	1.00 mi	07:52 min/mi
8	Active	6:05:30 AM	6.53 mi	00:00:08.6	0.02 mi	07:51 min/mi
9	Active	6:05:38 AM	6.55 mi	00:02:12.2	0.23 mi	09:30 min/mi
Totals:				00:57:18.0	6.75 mi	08:29 min/mi

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6x800

Summary

Name	6x800
Location	Houston, TX
Start Time	7/15/2013 5:06 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.83 mi		Time	01:04:49.0
Time Moving	01:04:49.0		Stopped	00:00:17.0
Average pace	09:29 min/mi		Max. pace	06:17 min/mi
Weather	LightRain; 73.2 °F
Calories	883 kCal
Notes	OBJECTIVE WU 6x800m @ 7:00 w/400m recoveries CD ACHIEVED 6:59 7:01 7:01 7:16 7:18 7:09 Even allowing myself a walk-jog approach to recoveries, I still wasn't able to consistently hold the target pace. I don't think I lost concentration. I just think I ran out of gas. I was running on heavy legs from the outset. Tomorrow's rest day comes at a good time.

Splits

No	Type	Start Time	Start Distance	Duration	Distance	Average Pace
1	Active	5:06:12 AM	0.00 mi	00:15:11.0	1.50 mi	10:08 min/mi
2	Active	5:22:05 AM	1.50 mi	00:03:29.6	0.50 mi	06:59 min/mi
3	Active	5:25:35 AM	2.00 mi	00:03:18.1	0.25 mi	13:12 min/mi
4	Active	5:28:55 AM	2.25 mi	00:03:30.6	0.50 mi	07:01 min/mi
5	Active	5:32:24 AM	2.75 mi	00:03:15.9	0.25 mi	13:03 min/mi
6	Active	5:35:40 AM	3.00 mi	00:03:30.5	0.50 mi	07:01 min/mi
7	Active	5:39:10 AM	3.50 mi	00:03:30.0	0.25 mi	14:00 min/mi
8	Active	5:42:41 AM	3.75 mi	00:03:37.7	0.50 mi	07:15 min/mi
9	Active	5:46:19 AM	4.25 mi	00:03:19.8	0.25 mi	13:19 min/mi
10	Active	5:49:39 AM	4.50 mi	00:03:39.0	0.50 mi	07:18 min/mi
11	Active	5:53:17 AM	5.00 mi	00:03:43.3	0.25 mi	14:53 min/mi
12	Active	5:57:01 AM	5.25 mi	00:03:34.5	0.50 mi	07:09 min/mi
13	Active	6:00:35 AM	5.75 mi	00:03:28.9	0.25 mi	13:55 min/mi
14	Active	6:04:04 AM	6.00 mi	00:07:56.7	0.85 mi	09:20 min/mi
Totals:				01:04:49.0	6.83 mi	09:29 min/mi

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Cypresswood Loop LHR

 

Summary

Name	Cypresswood Loop LHR
Location	Houston, TX
Start Time	7/14/2013 4:33 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.49 mi		Time	00:48:38.0
Time Moving	00:48:38.0		Stopped	00:00:01.0
Average pace	10:50 min/mi		Max. pace	09:23 min/mi
Average heart rate	126 bpm		Max. heart rate	136 bpm
Weather	Clear; 80.8 °F
Calories	515 kCal
Notes	My thanks to Harris County Parks for leaving the restroom at Meyer Park open before 5 AM. ... enough said .... Low-heart rate recovery on sore legs.

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Cypress Creek YMCA 8M O&B

 

Summary

Name	Cypress Creek YMCA 8M O&B
Location	Houston, TX
Start Time	7/13/2013 6:15 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.39 mi		Time	01:13:33.0
Time Moving	01:13:33.0		Stopped	00:00:01.0
Average pace	08:46 min/mi		Max. pace	07:27 min/mi
Weather	Clear; 76.8 °F
Calories	1124 kCal
Notes	Had planned to simply run the same new-found route as yesterday but, in a game-time decision, decided I'd be better serviced to run from the Cypress Creek Y. The old, familiar route worked well for me. I had a little soreness in my legs at the outset but that loosened. This was a good run to get in the books. I'm building base ....

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Wimbledon Forest Loop ++

 

Summary

Name	Wimbledon Forest Loop ++
Location	Houston, TX
Start Time	7/12/2013 5:01 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.07 mi		Time	01:12:20.0
Time Moving	01:12:20.0		Stopped	00:00:00.0
Average pace	08:57 min/mi		Max. pace	07:35 min/mi
Weather	Clear; 80.5 °F
Calories	1078 kCal
Notes	Connected to my old Wimbledon Forest Loop route and ran it in reverse. Just let the pace be whatever. Ended up feeling good and having a nice run.

Weather

	Avg.	Min.	Max.
Temperature	80.5 °F	79.9 °F	81.0 °F
Pressure	29.9 inHg	29.9 inHg	29.9 inHg
Humidity	81.3 %	80.7 %	82.1 %
Dew point	74.2 °F	73.9 °F	74.5 °F
Heat Index	30.4	29.9	30.8
Precipitation	0.0 mm/h	0.0 mm/h	0.0 mm/h
Wind Speed	0.4 mph	0.3 mph	0.5 mph
Tailwind(-) / Headwind(+)	0.0 mph	-0.5 mph	0.5 mph
Headwind	0.1 mph	0.0 mph	0.5 mph
Tailwind	0.1 mph	0.0 mph	0.5 mph

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Cypresswood Loop LHR

 

Summary

Name	Cypresswood Loop
Location	Houston, TX
Start Time	7/11/2013 5:17 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.67 mi		Time	00:50:30.0
Time Moving	00:50:30.0		Stopped	00:00:06.0
Average pace	10:49 min/mi		Max. pace	09:21 min/mi
Average heart rate	128 bpm		Max. heart rate	136 bpm
Weather	Clear; 78.2 °F
Calories	545 kCal
Notes	Low-heart rate recovery Target: 124-134 bpm Average = 127 bpm Max = 136 bpm

Heart Rate

Min.	Max.	Avg.
81.1 bpm	135.6 bpm	127.8 bpm

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Broken Tempo

 

Splits

No	Type	Start Time	Start Distance	Duration	Distance	Average Pace
1	Active	5:05:28 AM	0.00 mi	00:10:22.0	1.00 mi	10:22 min/mi
2	Active	5:15:50 AM	1.00 mi	00:04:53.2	0.47 mi	10:19 min/mi
3	Active	5:22:02 AM	1.47 mi	00:07:48.2	1.00 mi	07:48 min/mi
4	Active	5:30:00 AM	2.47 mi	00:07:50.4	1.00 mi	07:50 min/mi
5	Active	5:37:50 AM	3.47 mi	00:03:45.0	0.45 mi	08:15 min/mi
6	Active	5:41:35 AM	3.93 mi	00:09:54.6	1.00 mi	09:54 min/mi
7	Active	6:01:03 AM	4.93 mi	00:08:57.6	0.98 mi	09:11 min/mi
Totals:				00:53:25.0	5.89 mi	09:03 min/mi

Summary

Name	Broken Tempo
Location	Houston, TX
Start Time	7/10/2013 5:05 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.89 mi		Time	00:53:25.0
Time Moving	00:53:25.0		Stopped	00:00:02.0
Average pace	09:03 min/mi		Max. pace	07:20 min/mi
Weather	Clear; 77.2 °F
Calories	773 kCal
Notes	Disheartening coming to grips that I can't even hold my former long-run pace over a 5-mile tempo run. As a runner - physically and mentally - I'm a mess right now. Tried to make excuses that it was a warm, humid (77° & 95%) morning or that it was just an "off" day. But the reality is I'm not in shape - even the supposedly conservative level I assessed myself to be. Another tempo next week .... Hopefully I make it more than 2.5 miles before pulling the plug! GOAL: 5M tempo @ 7:49 ACHIEVED: 7:48/7:50/8:15 (0.45M) Wish I would have just stayed with it to see what I finished at. At least that may have proven useful data as a reference.

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4 x .75 mi.

 

Summary

Name	4 x .75 mi.
Location	Houston, TX
Start Time	7/8/2013 5:08 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.43 mi		Time	00:48:24.0
Time Moving	00:48:24.0		Stopped	00:00:44.0
Average pace	08:54 min/mi		Max. pace	06:28 min/mi
Weather	Clear; 79.1 °F
Calories	694 kCal
Notes	This is my first real attempt at speed work in about two years. It felt like it! Just happy to have it in the books and to be on the path to improvement. Target 4 x .75 mi.@ 7:00/mi. Actual 6:56 6:59 6:58 7:00 Interesting to note that my max recorded heart rate was 177 bpm (most of the off-the-shelf calculators put me at 174).

 

Splits

No	Type	Start Time	Start Distance	Duration	Distance	Average Pace
1	Rest	5:08:13 AM	0.00 mi	00:15:42.4	1.58 mi	09:57 min/mi
2	Active	5:25:49 AM	1.58 mi	00:05:11.6	0.75 mi	06:55 min/mi
3	Rest	5:31:01 AM	2.33 mi	00:03:14.3	0.25 mi	12:58 min/mi
4	Active	5:34:15 AM	2.58 mi	00:05:14.1	0.75 mi	06:58 min/mi
5	Rest	5:39:29 AM	3.33 mi	00:03:34.2	0.25 mi	14:17 min/mi
6	Active	5:43:03 AM	3.58 mi	00:05:13.5	0.75 mi	06:58 min/mi
7	Rest	5:48:17 AM	4.33 mi	00:03:55.2	0.25 mi	15:41 min/mi
8	Active	5:52:12 AM	4.58 mi	00:05:15.2	0.75 mi	07:00 min/mi
9	Rest	5:57:27 AM	5.33 mi	00:01:42.1	0.12 mi	14:05 min/mi
10	Rest	5:59:09 AM	5.45 mi	00:00:04.6	0.00 mi	16:40 min/mi
Totals:				00:48:24.0	5.43 mi	08:54 min/mi

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Cypresswood Loop (LHR)

 

Summary

Name	Cypresswood Loop LHR
Location	Houston, TX
Start Time	7/7/2013 6:04 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.60 mi		Time	00:49:49.0
Time Moving	00:49:49.0		Stopped	00:00:04.0
Average pace	10:49 min/mi		Max. pace	09:03 min/mi
Average heart rate	127 bpm		Max. heart rate	135 bpm
Weather	Clear; 76.7 °F
Calories	520 kCal
Notes	The sole goal was to keep my heart rate between 124-134 bpm. I set a high heart rate alarm to go off any time I hit 135. The alarm went off about half a dozen times. When it did I walked until my heart rate was back down to 124 (usually about 10-14 strides). I'm not convinced that Maffetone's 180 Rule works to establish my aerobic threshold (AT) correctly. For some reason, I have a hunch that my AT is higher than 134 (180 - 46 (age)). That's fine for now though. It will keep me from overtraining and hopefully avoid injuries. In the spirit of the pure recovery run this was, I stuck to the grass as much as possible. I also explored a slight deviation from the normal route. Stuebner-Airline has a narrow shoulder and drivers tend to go much faster than the speed limit on that half mile stretch of my route. It's tough for me to run there in the early, predawn light. I've been trying to figure out alternates for crossing the bayou but as far as I can tell Stuebner-Airline and Champion Forest are my only options. I use Champion Forest on my return (and it has it's own particular issues). This morning, right after crossing the bayou, I dropped over the guard rail and down into Meyer Park where the trail took me out to Cypresswood. This is a good option ... in the light. I'm not so sure about the predawn hours. The trail is heavily wooded and would be extremely dark.

 

Heart Rate

Min.	Max.	Avg.
78.7 bpm	135.1 bpm	127.4 bpm

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York Minster Loop

 

Summary

Name	York Minster Loop
Location	Houston, TX
Start Time	7/6/2013 5:23 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.34 mi		Time	00:56:54.0
Time Moving	00:56:54.0		Stopped	00:00:00.0
Average pace	08:58 min/mi		Max. pace	07:35 min/mi
Weather	Clear; 75.4 °F
Calories	847 kCal
Notes	To add on a little from my still-developing route index, I tied into my old York Minster Loop . This added about a mile. I figure by tying into the old Wimbledon Forest route, I could add 2 miles. The Oaklawn Park back by the house can always add an easy 3/4 mile. All of this said, I'm not sure of my routing for a couple of 8-milers coming up on the schedule. I also haven't figured out the best way to get to and from the high school track. It may be a bit out of range for a feasible warm up/cool down.

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Cypresswood Loop

 

Summary

Name	Cypresswood Loop
Location	Houston, TX
Start Time	7/5/2013 5:44 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.65 mi		Time	00:42:36.0
Time Moving	00:42:36.0		Stopped	00:00:00.0
Average pace	09:09 min/mi		Max. pace	08:00 min/mi
Weather	Clear; 70.4 °F
Calories	618 kCal
Notes	Foggy (???) this morning ....

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Cypresswood Loop +

 

Summary

Name	Cypresswood Loop +
Location	Houston, TX
Start Time	7/4/2013 5:10 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.36 mi		Time	00:49:37.0
Time Moving	00:49:37.0		Stopped	00:00:03.0
Average pace	09:14 min/mi		Max. pace	08:15 min/mi
Weather	Clear; 73.2 °F
Calories	720 kCal
Notes	Surprised by how tired my legs were this morning. Wondering about starting the next phase of training next week as scheduled or deferring a week. I'll wait to see how I feel over the next few days.

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Cypresswood Loop

 

Summary

Name	Cypresswood Loop
Location	Houston, TX
Start Time	7/3/2013 5:10 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.65 mi		Time	00:42:11.0
Time Moving	00:42:11.0		Stopped	00:00:00.0
Average pace	09:04 min/mi		Max. pace	08:10 min/mi
Average heart rate	142 bpm		Max. heart rate	160 bpm
Weather	Clear; 73.8 °F
Calories	520 kCal
Notes	This morning's run's strange occurrence ... I'm 3 miles into it and coming south on the darkest stretch of Champions Forest Drive. I can't see a thing but in the distance make out a small dot of light. It's moving toward me. Okay, I can tell it's a cyclist. I'm sure he won't see me so I move to the inside of the rode; making way for him. It was dark enough that I figured it likely he would pass me without even seeing me even though I was only two car lanes away and moving in the opposing direction. Imagine my surprise when he passed and calls out, "Hey, Cory!" Or is that really what he said? The improbability of the scene has me questioning if it even happened! Who knows I'm back in Houston? Who knows I'm running that route? Who rides their bike northbound on Champions Forest before 6 am on a weekday? Very strange indeed ....

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Cypresswood Loop +

 

Summary

Name	Cypresswood Loop +
Location	Houston, TX
Start Time	7/1/2013 5:55 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.32 mi		Time	00:48:18.0
Time Moving	00:48:18.0		Stopped	00:00:00.0
Average pace	09:05 min/mi		Max. pace	07:52 min/mi
Weather	Clear; 72.5 °F
Calories	668 kCal
Notes	Got a later start this morning. Slightly cooler morning. Decent run. Felt okay.

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Cypresswood Loop +

 

Summary

Name	Cypresswood Loop +
Location	Houston, TX
Start Time	6/29/2013 5:48 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.35 mi		Time	00:47:21.0
Time Moving	00:47:21.0		Stopped	00:00:01.0
Average pace	08:50 min/mi		Max. pace	07:54 min/mi
Average heart rate	152 bpm		Max. heart rate	170 bpm
Weather	Clear; 78.9 °F
Calories	601 kCal
Notes	Nice way to start a Saturday ....

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Cypresswood Loop +

 

Summary

Name	Cypresswood Loop +
Location	Houston, TX
Start Time	6/28/2013 5:27 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.42 mi		Time	00:49:31.0
Time Moving	00:49:31.0		Stopped	00:00:02.0
Average pace	09:08 min/mi		Max. pace	08:02 min/mi
Average heart rate	152 bpm		Max. heart rate	167 bpm
Weather	Clear; 77.9 °F
Calories	566 kCal
Notes	Ever-so-slightly cooler this morning. Garmin 205 battery died half way into this one. Good thing I was wearing Garmin 210 (Father's Day gift that I'm still getting comfortable with using). ha ha

Heart Rate

Min.	Max.	Avg.
89.7 bpm	166.7 bpm	151.7 bpm

Splits: Recorded laps

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Strack O&B + (LHR)

Summary

Name	Strack O&B + (LHR)
Location	Houston, TX
Start Time	6/27/2013 5:05 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.24 mi		Time	00:37:58.0
Time Moving	00:37:58.0		Stopped	00:00:08.0
Average pace	11:42 min/mi		Max. pace	10:20 min/mi
Weather	Clear; 78.1 °F
Calories	395 kCal
Notes	Low heart rate run. Target = 124-134 bpm. average = 130 bpm; high = 139 bpm. Felt fine.

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Oaklawn Pk Loop x2 +

Summary

Name	Oaklawn Pk Loop x2 +
Location	Houston, TX
Start Time	6/26/2013 5:47 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.15 mi		Time	00:35:22.0
Time Moving	00:35:22.0		Stopped	00:00:00.0
Average pace	11:13 min/mi		Max. pace	09:46 min/mi
Weather	Clear; 79.2 °F
Calories	398 kCal
Notes	Recovery run. Used Maffetone as my target heart rate = 124-134 bpm. Felt fine as I bridled my way through it.

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Cypresswood Loop +

 

Summary

Name	Cypresswood Loop +
Location	Houston, TX
Start Time	6/25/2013 5:26 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.39 mi		Time	00:50:18.0
Time Moving	00:50:18.0		Stopped	00:00:01.0
Average pace	09:19 min/mi		Max. pace	08:24 min/mi
Weather	Clear; 79.5 °F
Calories	676 kCal
GPS Track Points	540, average recording interval: 5.0s / 52.74 ft

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Cypresswood Loop +

 

Summary

Name	Cypresswood Loop +
Location	Houston, TX
Start Time	6/23/2013 5:40 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.49 mi		Time	00:49:11.0
Time Moving	00:49:11.0		Stopped	00:00:01.0
Average pace	08:57 min/mi		Max. pace	07:40 min/mi
Weather	PartClouds; 75.5 °F
Calories	692 kCal

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Meyer Park O&B

6/22/2013 7:59 AM: Running - Houston, TX - 4.24 mi - 00:37:55.0 h 

Summary

Name	Meyer Park O&B
Location	Houston, TX
Start Time	6/22/2013 7:59 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.24 mi		Time	00:37:55.0
Time Moving	00:37:55.0		Stopped	00:00:00.0
Average pace	08:56 min/mi		Max. pace	08:06 min/mi
Weather	PartClouds; 80.8 °F

Summary Name Meyer Park O&B Location Houston, TX Start Time 6/22/2013 7:59 AM (UTC-05:00) Category My Activities:Running Distance 4.24 mi Time 00:37:55.0 Time Moving 00:37:55.0 Stopped 00:00:00.0 Average pace 08:56 min/mi Max. pace 08:06 min/mi Total Ascent 92 ft +22 ft/mi Total Descent -94 ft -22 ft/mi Weather PartClouds; 80.8 °F Calories 537 kCal

Map: Street - openstreetmap.org (Mapnik)

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Cypresswood Loop

6/21/2013 5:07 AM: Running - Houston, TX - 4.71 mi - 00:41:51.0 h 

Summary

Name	Cypresswood Loop
Location	Houston, TX
Start Time	6/21/2013 5:07 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.71 mi		Time	00:41:51.0
Time Moving	00:41:51.0		Stopped	00:00:02.0
Average pace	08:53 min/mi		Max. pace	07:41 min/mi
Weather	PartClouds; 76.6 °F

Summary Name Cypresswood Loop Location Houston, TX Start Time 6/21/2013 5:07 AM (UTC-05:00) Category My Activities:Running Distance 4.71 mi Time 00:41:51.0 Time Moving 00:41:51.0 Stopped 00:00:02.0 Average pace 08:53 min/mi Max. pace 07:41 min/mi Total Ascent 143 ft +30 ft/mi Total Descent -118 ft -25 ft/mi Weather PartClouds; 76.6 °F Calories 588 kCal

Map: Street - openstreetmap.org (Mapnik)

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Cypresswood Loop

Summary

Location	Houston, TX
Start Time	6/18/2013 5:21 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.65 mi		Time	00:41:02.0
Time Moving	00:41:02.0		Stopped	00:00:00.0
Average pace	08:48 min/mi		Max. pace	07:44 min/mi
Weather	PartClouds; 78.0 °F
Calories	585 kCal

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Cypresswood Loop

 

Summary

Location	Houston, TX
Start Time	6/16/2013 5:18 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.65 mi		Time	00:41:51.0
Time Moving	00:41:51.0		Stopped	00:00:02.0
Average pace	09:00 min/mi		Max. pace	07:58 min/mi
Weather	PartClouds; 76.3 °F
Calories	581 kCal

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Meyer Park O&B

 

Summary

Location	Houston, TX
Start Time	6/15/2013 7:11 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.06 mi		Time	00:35:36.0
Time Moving	00:35:36.0		Stopped	00:00:00.0
Average pace	08:45 min/mi		Max. pace	08:11 min/mi
Weather	Clear; 81.2 °F
Calories	514 kCal

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Cypresswood O&B

Summary

Location	Houston, TX
Start Time	6/12/2013 4:58 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.11 mi		Time	00:28:02.0
Time Moving	00:28:02.0		Stopped	00:00:02.0
Average pace	09:00 min/mi		Max. pace	08:15 min/mi
Weather	PartClouds; 77.0 °F
Calories	386 kCal

 

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Oxford Maiden

 

Summary

Location	Houston, TX
Start Time	6/10/2013 5:09 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.07 mi		Time	00:18:41.0
Time Moving	00:18:41.0		Stopped	00:00:01.0
Average pace	09:01 min/mi		Max. pace	08:12 min/mi
Weather	Unspecified; 70.0 °F
Calories	253 kCal

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