Hill Repeats (treadmill)

 

Summary

Name	Hill Repeats
Location	CFB Family Life Center
Start Time	2/2/2016 5:24 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.88 mi		Time	00:50:13.0
Time Moving	00:50:13.0		Stopped	00:00:19.0
Avg. pace	10:17 min/mi		Max. pace	08:05 min/mi
Avg. heart rate	144.2 bpm		Max. heart rate	164.6 bpm
Notes	OBJECTIVE 2M WU > 10:04 4 x 30" hill repeats @ relaxed sprint w/2" active recoveries 2M CD > 10:04 ACHIEVED 2.03M @ 10:15 (treadmill 1.24M @ 10:33 w/2.0 incline; ~9:52 equivalent) 34" @ 8:04 (incline = 7.0; ~6:34) 30" @ 8:04 (incline = 7.0; ~6:34) 31" @ 8:02 (incline = 7.0; ~6:32) 32" @ 8:07 (incline = 7.0; ~6:36) 2.00M @ 10:33 (treadmill 1.22M @ 10:44 w/2.0 incline; ~10:01 equivalent) Ran from the house to the gym then hopped in the 'mill to finish the warm-up then bust out the hill repeats. Felt good today. Probably running the repeats a bit too slow but I honestly have no idea what the prescribed "relaxed sprint speed" means ...?

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:24:43 AM	0.00 mi	00:07:43.5	0.79 mi	09:47 min/mi	85.5 rpm	123.5 bpm (70%)
2	5:32:45 AM	0.79 mi	00:13:06.6	1.24 mi	10:33 min/mi	87.1 rpm	137.2 bpm (78%)
3	5:50:15 AM	2.03 mi	00:00:34.8	0.07 mi	08:04 min/mi	90.7 rpm	151.6 bpm (86%)
4	5:50:50 AM	2.11 mi	00:02:03.0	0.20 mi	10:19 min/mi	86.5 rpm	155.2 bpm (88%)
5	5:52:53 AM	2.30 mi	00:00:30.9	0.06 mi	08:04 min/mi	89.8 rpm	156.4 bpm (88%)
6	5:53:24 AM	2.37 mi	00:02:08.1	0.21 mi	10:21 min/mi	86.5 rpm	157.2 bpm (89%)
7	5:55:32 AM	2.57 mi	00:00:31.8	0.07 mi	08:02 min/mi	90.8 rpm	158.3 bpm (89%)
8	5:56:04 AM	2.64 mi	00:01:53.6	0.18 mi	10:49 min/mi	85.0 rpm	154.2 bpm (87%)
9	5:58:12 AM	2.82 mi	00:00:32.8	0.07 mi	08:07 min/mi	90.8 rpm	159.3 bpm (90%)
10	5:58:45 AM	2.88 mi	00:13:02.8	1.22 mi	10:44 min/mi	86.3 rpm	155.5 bpm (88%)
11	6:15:18 AM	4.10 mi	00:08:04.4	0.78 mi	10:18 min/mi	86.5 rpm	145.2 bpm (82%)
Totals:			00:50:13.0	4.88 mi	10:17 min/mi	86.5 rpm	144.2 bpm (81%)

Heart Rate

Min.	Max.	Avg.
78.4bpm	164.6bpm	144.2bpm

Splits: Custom distances

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

4.5M Base

 

Summary

Name	4.5M Base
Location	Houston, TX
Start Time	2/1/2016 6:56 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.53 mi		Time	00:42:18.0
Time Moving	00:42:18.0		Stopped	00:00:09.0
Avg. pace	09:20 min/mi		Max. pace	08:13 min/mi
Avg. heart rate	148.6 bpm		Max. heart rate	159.6 bpm
Avg. cadence	87.6 rpm		Max. cadence	90.0 rpm
Calories	512 kcal
Notes	OBJECTIVE 4.5M @ 9:08 - 10:03 (9:26) ACHIEVED 4.53M @ 9:20 Good to be outside today. Focused on keeping it slow and not getting carried away.

Heart Rate

Min.	Max.	Avg.
80.0bpm	159.6bpm	148.6bpm

Pace

Min.	Max.	Avg.
13:07 min/mi	08:13 min/mi	09:20 min/mi

Cadence

Min.	Max.	Avg.
66.6rpm	90.0rpm	87.6rpm

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

5M Base Run

 

Summary

Name	5M Base Run
Location	Houston, TX
Start Time	1/30/2016 9:44 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.25 mi		Time	00:45:19.0
Time Moving	00:45:19.0		Stopped	00:00:01.0
Avg. pace	08:38 min/mi		Max. pace	07:40 min/mi
Avg. heart rate	154.8 bpm		Max. heart rate	171.2 bpm
Avg. cadence	88.0 rpm		Max. cadence	90.0 rpm
Calories	566 kcal
Notes	OBJECTIVE 5M @ 9:08-10:03 ACHIEVED 5.25M @ 8:38 It was nice to be outside for a beautiful midmorning run. I ran this way too fast. Honestly don't know what to attribute it to ... being outside versus on the treadmill, feeling good, no discipline, .... Who knows? Pretty good breeze out of the southwest just after the 2 mile mark.

Heart Rate

Min.	Max.	Avg.
69.0bpm	171.2bpm	154.8bpm

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

4M Treadmill

 

Summary

Name	4M Treadmill
Location	CFB Family Life Center
Start Time	1/29/2016 6:42 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.05 mi		Time	00:41:50.0
Time Moving	00:41:50.0		Stopped	00:00:00.0
Avg. pace	10:20 min/mi		Max. pace	10:10 min/mi
Avg. heart rate	148.5 bpm		Max. heart rate	172.7 bpm
Avg. cadence	85.7 rpm		Max. cadence	87.0 rpm
Calories	482 kcal
Notes	OBJECTIVE 4M @ 9:45 ACHIEVED 4.05M @ 10:20 (incline = 2.0; ~9:42 equivalent) Couldn't wait to be get off the treadmill this morning! More monotonous than usual for some reason.

Heart Rate

Min.	Max.	Avg.
68.4bpm	172.7bpm	148.5bpm

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

4M Treadmill Fartlek

 

Summary

Name	Treadmill Fartlek
Start Time	1/28/2016 6:16 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.06 mi		Time	00:41:31.0
Time Moving	00:41:31.0		Stopped	00:00:00.0
Avg. pace	10:13 min/mi		Max. pace	08:20 min/mi
Avg. heart rate	150.3 bpm		Max. heart rate	166.8 bpm
Avg. cadence	86.9 rpm		Max. cadence	91.1 rpm
Calories	501 kcal
Notes	OBJECTIVE 4M @ 9:45 w/2x30" @ 6:58 mixed in ACHIEVED 4.06M @ 10:13 (incline = 2.0; ~9:35 equivalent) 2 x 32" @ 8:20 (incline = 7.0; ~6:44 equivalent) Once again felt fine this morning. In an odd way, I'm finding I like the treadmill better on a steep incline.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	6:16:47 AM	0.00 mi	00:15:46.0	1.54 mi	10:15 min/mi	86.8 rpm	140.6 bpm (79%)
2	6:32:33 AM	1.54 mi	00:00:32.0	0.06 mi	08:20 min/mi	90.4 rpm	156.9 bpm (89%)
3	6:33:05 AM	1.60 mi	00:14:45.0	1.43 mi	10:19 min/mi	87.1 rpm	153.5 bpm (87%)
4	6:47:50 AM	3.03 mi	00:00:32.9	0.07 mi	08:20 min/mi	89.4 rpm	162.8 bpm (92%)
5	6:48:22 AM	3.10 mi	00:09:55.0	0.96 mi	10:18 min/mi	86.7 rpm	160.0 bpm (90%)
Totals:			00:41:31.0	4.06 mi	10:13 min/mi	86.9 rpm	150.3 bpm (85%)

Heart Rate

Min.	Max.	Avg.
80.4bpm	166.8bpm	150.3bpm

Splits: Custom distances

Pace

Min.	Max.	Avg.
10:34 min/mi	08:20 min/mi	10:13 min/mi

Splits: Custom distances

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

4M Treadmill

 

Summary

Name	4M Treadmill
Location	CFB Family Life Center
Start Time	1/27/2016 8:13 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.06 mi		Time	00:39:37.0
Time Moving	00:39:37.0		Stopped	00:00:00.0
Avg. pace	09:45 min/mi		Max. pace	09:27 min/mi
Avg. heart rate	149.1 bpm		Max. heart rate	183.2 bpm
Avg. cadence	85.3 rpm		Max. cadence	87.0 rpm
Calories	472 kcal
Notes	OBJECTIVE 4M @ 9:45 ACHIEVED 4.06M @ 9:45 (incline=1.0, 9:38 equivalent) Found my way to the gym a little later ... and much busier gym time ... this morning. Knocked this out. Felt fine while running except for some faint residual soreness in hips and glutes. Assuming this is from the hill repeats yesterday (minimal as they were).

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	8:13:12 AM	0.00 mi	00:09:41.2	1.00 mi	09:41 min/mi	85.6 rpm	144.8 bpm (82%)
2	8:22:54 AM	1.00 mi	00:09:47.2	1.00 mi	09:47 min/mi	85.3 rpm	143.8 bpm (81%)
3	8:32:41 AM	2.00 mi	00:09:45.8	1.00 mi	09:46 min/mi	86.0 rpm	151.0 bpm (85%)
4	8:42:27 AM	3.00 mi	00:09:47.2	1.00 mi	09:47 min/mi	84.2 rpm	156.1 bpm (88%)
5	8:52:14 AM	4.00 mi	00:00:36.5	0.06 mi	09:46 min/mi	83.0 rpm	157.7 bpm (89%)
Totals:			00:39:37.0	4.06 mi	09:45 min/mi	85.3 rpm	149.1 bpm (84%)

Heart Rate

Min.	Max.	Avg.
74.0bpm	183.2bpm	149.1bpm

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

Hill Repeats (treadmill)

 

Summary

Name	4M Hill Repeats (treadmill)
Location	CFB Family Life Center
Start Time	1/26/2016 2:43 PM (UTC-06:00)		Category	My Activities:Running
Distance	4.46 mi		Time	00:45:58.0
Time Moving	00:45:58.0		Stopped	00:00:02.0
Avg. pace	10:19 min/mi		Max. pace	08:40 min/mi
Avg. heart rate	141.4 bpm		Max. heart rate	158.2 bpm
Avg. cadence	84.6 rpm		Max. cadence	88.5 rpm
Calories	496 kcal
Notes	OBJECTIVE 2M WU @ 10:04-11:19 2x30" hill repeats @ relaxed sprint speed w/2' active recoveries 2M CD @ 10:04-11:19 ACHIEVED 2.03M @ 10:21 32" @ 8:38 (incline = 7.0, ~6:56 equivalent) 2:30 @ 10:43 (incline = 1.0, ~10:32 equivalent) 32" @ 8:39 (incline = 7.0, ~6:56 equivalent) 2.09M @ 10:20 This was a mixed run. Meaning I ran from the house to the gym then went inside to get on the treadmill so I could get some hills. Felt fine throughout. Ran the outside legs way too fast. Rainy and cool breezey when I came out for the run home.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	2:43:29 PM	0.00 mi	00:21:00.2	2.03 mi	10:21 min/mi	84.5 rpm	131.4 bpm (74%)
2	3:10:31 PM	2.03 mi	00:00:32.8	0.06 mi	08:38 min/mi	87.9 rpm	152.3 bpm (86%)
3	3:11:04 PM	2.09 mi	00:02:13.1	0.21 mi	10:43 min/mi	84.5 rpm	152.4 bpm (86%)
4	3:13:17 PM	2.30 mi	00:00:32.8	0.06 mi	08:39 min/mi	87.6 rpm	153.5 bpm (87%)
5	3:13:50 PM	2.36 mi	00:21:38.8	2.09 mi	10:20 min/mi	84.6 rpm	149.3 bpm (84%)
Totals:			00:45:58.0	4.46 mi	10:19 min/mi	84.6 rpm	141.4 bpm (80%)

Heart Rate

Min.	Max.	Avg.
62.4bpm	158.2bpm	141.4bpm

Splits: Custom distances

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

4M Treadmill

 

Summary

Name	4M Base Run
Location	CFB Family Life Center
Start Time	1/25/2016 5:42 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.06 mi		Time	00:41:39.0
Time Moving	00:41:39.0		Stopped	00:00:00.0
Avg. pace	10:15 min/mi		Max. pace	10:02 min/mi
Avg. heart rate	158.9 bpm		Max. heart rate	172.4 bpm
Avg. cadence	85.7 rpm		Max. cadence	87.0 rpm
Calories	539 kcal
Notes	OBJECTIVE 4M @ 9:08-10:03 ACHIEVED 4.06M @ 10:15 (incline = 2.0, ~9:37 equivalent) With today's treadmill run, I felt like I am doing better mentally with the treadmill monotony. I did feel ever-so-slightly beat up yesterday following Saturday's outdoors run. Proving there's a difference between the treadmill and the pavement.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:42:41 AM	0.00 mi	00:10:12.2	1.00 mi	10:12 min/mi	85.8 rpm	143.0 bpm (81%)
2	5:52:54 AM	1.00 mi	00:10:16.5	1.00 mi	10:17 min/mi	85.3 rpm	158.8 bpm (90%)
3	6:03:10 AM	2.00 mi	00:10:15.1	1.00 mi	10:15 min/mi	86.1 rpm	164.6 bpm (93%)
4	6:13:26 AM	3.00 mi	00:10:15.9	1.00 mi	10:16 min/mi	85.6 rpm	168.2 bpm (95%)
5	6:23:41 AM	4.00 mi	00:00:39.6	0.06 mi	10:12 min/mi	85.0 rpm	171.9 bpm (97%)
Totals:			00:41:39.0	4.06 mi	10:15 min/mi	85.7 rpm	158.9 bpm (90%)

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

5M Base

 

Summary

Location	Houston, TX
Start Time	1/23/2016 8:07 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.03 mi		Time	00:44:23.0
Time Moving	00:44:23.0		Stopped	00:00:01.0
Avg. pace	08:50 min/mi		Max. pace	08:09 min/mi
Avg. heart rate	160.5 bpm		Max. heart rate	179.6 bpm
Avg. cadence	87.8 rpm		Max. cadence	90.0 rpm
Notes	OBJECTIVE 5M @ 9:08 - 10:03 ACHIEVED 5.03M @ 8:50 It was good to get back outside on this cool morning. After the first mile, I obviously ran this one faster than prescribed. Felt a little "heavy" between 3.5 and 4.5. But finished easy feeling really good. Did the standing parts of cannonball cooldown in the driveway.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	8:07:23 AM	0.00 mi	00:08:58.1	1.00 mi	08:58 min/mi	86.4 rpm	140.1 bpm (79%)
2	8:16:33 AM	1.00 mi	00:08:53.8	1.00 mi	08:54 min/mi	87.6 rpm	155.4 bpm (88%)
3	8:25:26 AM	2.00 mi	00:08:53.1	1.00 mi	08:53 min/mi	87.5 rpm	164.7 bpm (93%)
4	8:34:21 AM	3.00 mi	00:08:39.2	1.00 mi	08:39 min/mi	88.7 rpm	170.4 bpm (96%)
5	8:42:59 AM	4.00 mi	00:08:32.8	1.00 mi	08:33 min/mi	88.9 rpm	171.9 bpm (97%)
6	8:52:00 AM	5.00 mi	00:00:28.0	0.05 mi	08:40 min/mi	89.0 rpm	176.4 bpm (100%)
Totals:			00:44:23.0	5.03 mi	08:50 min/mi	87.8 rpm	160.5 bpm (91%)

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

4M Treadmill

 

Summary

Name	4M Treadmill
Location	CFB Family Life Center
Start Time	1/22/2016 5:32 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.05 mi		Time	00:41:23.0
Time Moving	00:41:23.0		Stopped	00:00:00.0
Avg. pace	10:12 min/mi		Max. pace	10:02 min/mi
Avg. heart rate	149.9 bpm		Max. heart rate	164.4 bpm
Avg. cadence	83.9 rpm		Max. cadence	85.0 rpm
Notes	OBJECTIVE 4M @ 9:08 - 10:03 ACHIEVED 4.05M @ 10:12 (incline = 2.0; ~9:33 equivalent) Even though I was operating on little sleep, I had a better frame of mind on the treadmill this morning. Felt reasonably good throughout.

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

4M Treadmill Fartlek

Summary

Name	4M Treadmill Fartlek
Location	CFB Family Life Center
Start Time	1/21/2016 5:37 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.03 mi		Time	00:41:34.0
Time Moving	00:41:34.0		Stopped	00:00:00.0
Avg. pace	10:20 min/mi		Max. pace	08:24 min/mi
Avg. heart rate	145.6 bpm		Max. heart rate	165.0 bpm
Avg. cadence	84.5 rpm		Max. cadence	90.3 rpm
Notes	OBJECTIVE 4M @ 9:08 - 10:03 w/2x30" intervals @ 6:58 mixed in ACHIEVED 4M @ 10:20 (incline = 2.0; mph = 5.8; ~9:24 equivalent) w/intervals: 35" @ 8:34; incline = 7.0; ~6:53 equivalent 36" @ 8:26; incline = 7.0; ~6:48 equivalent The treadmill I've been using all week wasn't working this morning so I moved to the one next to it. The belt was obviously not calibrated the same as the one I've been using. I tinkered with the speed until I got it close to what I've been running as base pace for other runs this week. Took the fartlek up to 7.0 incline and 6.9 mph speed. It felt fine. I was working but I could have definitely gone further than the prescribed 30 second bursts.

Heart Rate

Min.	Max.	Avg.
70.0bpm	165.0bpm	145.6bpm

Splits: Custom distances

Pace

Min.	Max.	Avg.
10:48 min/mi	08:24 min/mi	10:20 min/mi

Splits: Custom distances

Cadence

Min.	Max.	Avg.
83.0rpm	90.3rpm	84.5rpm

Splits: Custom distances

 

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

4M Treadmill

 

Summary

Name	4M Treadmill
Location	CFB Family Life Center
Start Time	1/20/2016 5:55 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.08 mi		Time	00:42:45.0
Time Moving	00:42:45.0		Stopped	00:00:00.0
Avg. pace	10:28 min/mi		Max. pace	10:19 min/mi
Avg. heart rate	152.8 bpm		Max. heart rate	168.9 bpm
Avg. cadence	85.8 rpm		Max. cadence	87.0 rpm
Notes	OBJECTIVE 4M @ 9:08-10:03 ACHIEVED 4.08M @ 10:28 (incline=2.0; mph=5.6 ~10:00 equivalent Counting minutes in the treadmill this morning. Couldn't end soon enough .... Generally felt okay though.

Heart Rate

Min.	Max.	Avg.
85.4bpm	168.9bpm	152.8bpm

Pace

Min.	Max.	Avg.
10:42 min/mi	10:19 min/mi	10:28 min/mi

Cadence

Min.	Max.	Avg.
84.0rpm	87.0rpm	85.8rpm

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

Hill Repeats (Treadmill)

 

Summary

Name	Hill Repetitions
Location	CFB Family Life Center
Start Time	1/19/2016 5:46 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.44 mi		Time	00:49:27.0
Time Moving	00:49:27.0		Stopped	00:00:32.0
Avg. pace	11:08 min/mi		Max. pace	08:32 min/mi
Avg. heart rate	138.7 bpm		Max. heart rate	159.2 bpm
Avg. cadence	84.4 rpm		Max. cadence	90.0 rpm
Weather
Notes	OBJECTIVE 2M WU @ 10:04-11:19 2x30" hill repeats @ relaxed sprint speed w/2' active recovery 2M CD @ 10:04-11:19 ACHIEVED 2.05M @ 11:18 (incline=1.0; mph=5.2 ~ 11:18) 34" @ 8:30 (incline=6.0; mph=6.6 ~ 7:26) 2:12 @ 10:49 (incline=1.0; mph=5.2 ~ 11:18) 32" @ 8:36 (incline=6.0; mph=6.6 ~ 7:26) 2.06M @ 11:10 (incline=1.0; mph=5.2 ~ 11:18) Back to the treadmill. Had some residual, unused-muscle soreness going into this one. That's what a long break will do to you when you attempt the comeback. Still planning to stay on the treadmill this week.

Heart Rate

Min.	Max.	Avg.
73.9bpm	159.2bpm	138.7bpm

Splits: Custom distances

Pace

Min.	Max.	Avg.
12:59 min/mi	08:32 min/mi	11:08 min/mi

Splits: Custom distances

Cadence

Min.	Max.	Avg.
75.5rpm	90.0rpm	84.4rpm

Splits: Custom distances

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

4M Treadmill

 

Summary

Name	4M Treadmill
Location	CFB Family Life Center
Start Time	1/18/2016 5:37 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.08 mi		Time	00:42:30.0
Time Moving	00:42:30.0		Stopped	00:00:14.0
Avg. pace	10:24 min/mi		Max. pace	10:10 min/mi
Avg. heart rate	150.0 bpm		Max. heart rate	167.1 bpm
Avg. cadence	84.1 rpm		Max. cadence	86.0 rpm
Weather
Notes	OBJECTIVE 4M @ 10:00 equivalent ACHIEVED CFB treadmill incline = 2.0 and mph = 5.6 (based on http://www.hillrunner.com/training/tmillchart.php, this is equivalent to 10:00 pace) 10:04 pace happens to be the slowest in the base pace range using my last marathon time from October's St. George marathon (which, I'm definitely not at that level of fitness currently!) ... slow and easy, this is marathon training! I am approaching this as a slow, methodical reboot. The way it is in my head right now is 8 weeks of base building followed by 24 weeks of marathon training.

Heart Rate

Min.	Max.	Avg.
105.1bpm	167.1bpm	150.0bpm

Pace

Min.	Max.	Avg.
13:25 min/mi	10:10 min/mi	10:24 min/mi

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

5M Base

 

Summary

Name	5M Base
Location	Houston, TX
Start Time	12/7/2015 5:44 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.01 mi		Time	00:42:38.0
Time Moving	00:42:38.0		Stopped	00:00:02.0
Avg. pace	08:30 min/mi		Max. pace	07:42 min/mi
Weather	Sunny; 46.2 °F
Notes	OBJECTIVE 5M @ > 8:46 Cooler temperatures had me running this one too fast throughout. And, I suppose, overrested legs contributed too. Completed NY Times 7-minute workout after the run.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:44:27 AM	0.00 mi	00:08:25.3	1.00 mi	08:25 min/mi
2	5:52:50 AM	1.00 mi	00:08:36.5	1.00 mi	08:37 min/mi
3	6:01:27 AM	2.00 mi	00:08:35.2	1.00 mi	08:35 min/mi
4	6:10:03 AM	3.00 mi	00:08:22.9	1.00 mi	08:23 min/mi
5	6:18:26 AM	4.00 mi	00:08:20.2	1.00 mi	08:20 min/mi
6	6:27:16 AM	5.00 mi	00:00:22.7	0.05 mi	08:12 min/mi
Totals:			00:42:38.0	5.01 mi	08:30 min/mi

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

3 x 1k

 

Summary

Name	3 x 1k
Location	CFB Family Life Center
Start Time	11/17/2015 5:38 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.56 mi		Time	00:53:55.0
Time Moving	00:53:55.0		Stopped	00:00:18.0
Avg. pace	09:42 min/mi		Max. pace	07:37 min/mi
Avg. heart rate	158.0 bpm		Max. heart rate	181.1 bpm
Avg. cadence	85.6 rpm		Max. cadence	91.0 rpm
Weather
Notes	OBJECTIVE 1.5M WU @ > 9:42 3 x 1k @ 7:18 w/3' active recoveries (> 9:42) 1.5M CD @ > 9:42 Cranked the incline to 3.0 for the whole run and relied on the treadmill pace conversion at http://www.hillrunner.com/training/tmillchart.php and my Garmin pedometer to put me in the right place for this workout. Light rain and beat up legs sent me to the treadmill for today's intervals. I don't recall running intervals on a treadmill before. Felt okay. Sweat a lot indoors. Even with the fans, the air circulation on the second floor is not optimal for a hard workout. Happy to get this one in.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:38:58 AM	0.00 mi	00:16:39.0	1.53 mi	10:55 min/mi	83.8 rpm	139.2 bpm (79%)
2	5:55:37 AM	1.53 mi	00:04:51.6	0.63 mi	07:40 min/mi	89.4 rpm	166.2 bpm (94%)
3	6:00:28 AM	2.16 mi	00:02:59.9	0.28 mi	10:35 min/mi	84.6 rpm	164.0 bpm (93%)
4	6:03:28 AM	2.44 mi	00:04:51.9	0.63 mi	07:41 min/mi	89.8 rpm	171.7 bpm (97%)
5	6:08:20 AM	3.08 mi	00:03:08.1	0.29 mi	10:40 min/mi	84.5 rpm	167.6 bpm (95%)
6	6:11:29 AM	3.37 mi	00:05:01.2	0.65 mi	07:44 min/mi	89.6 rpm	175.5 bpm (99%)
7	6:17:32 AM	4.02 mi	00:16:41.6	1.55 mi	10:48 min/mi	84.1 rpm	162.0 bpm (92%)
Totals:			00:53:55.0	5.56 mi	09:42 min/mi	85.6 rpm	158.0 bpm (89%)

Heart Rate

Min.	Max.	Avg.
76.1bpm	181.1bpm	158.0bpm

Splits: Recorded laps

Cadence

Min.	Max.	Avg.
36.2rpm	91.0rpm	85.6rpm

Splits: Recorded laps

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

6M Base

 

Summary

Name	6M Base
Location	Houston, TX
Start Time	11/16/2015 5:28 AM (UTC-06:00)		Category	My Activities:Running
Distance	6.02 mi		Time	00:53:14.0
Time Moving	00:53:14.0		Stopped	00:00:06.0
Avg. pace	08:50 min/mi		Max. pace	08:04 min/mi
Avg. heart rate	147.2 bpm		Max. heart rate	160.0 bpm
Weather	Partly cloudy; 65.8 °F
Notes	OBJECTIVE 6M @ > 8:47 2x20" stiff legged running 2x20" running no arms Still a lot of residual DOMS from Saturday. Quite surprised by and don't understand this. Didn't feel great.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:28:47 AM	0.00 mi	00:08:54.6	1.00 mi	08:55 min/mi	131.3 bpm (74%)
2	5:37:40 AM	1.00 mi	00:08:48.0	1.00 mi	08:48 min/mi	142.8 bpm (81%)
3	5:46:28 AM	2.00 mi	00:08:48.3	1.00 mi	08:48 min/mi	147.9 bpm (84%)
4	5:55:16 AM	3.00 mi	00:08:44.8	1.00 mi	08:45 min/mi	150.8 bpm (85%)
5	6:04:01 AM	4.00 mi	00:09:01.1	1.00 mi	09:01 min/mi	153.7 bpm (87%)
6	6:13:03 AM	5.00 mi	00:08:45.1	1.00 mi	08:45 min/mi	156.2 bpm (88%)
7	6:21:48 AM	6.00 mi	00:00:22.0	0.04 mi	08:30 min/mi	159.6 bpm (90%)
Totals:			00:53:14.0	6.02 mi	08:50 min/mi	147.2 bpm (83%)

Heart Rate

Min.	Max.	Avg.
75.2bpm	160.0bpm	147.2bpm

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

15M Progression (fail)

 

Summary

Name	15M Progression (fail)
Location	Houston, TX
Start Time	11/14/2015 6:01 AM (UTC-06:00)		Category	My Activities:Running
Distance	11.99 mi		Time	01:44:47.0
Time Moving	01:44:47.0		Stopped	00:00:11.0
Avg. pace	08:44 min/mi		Max. pace	07:33 min/mi
Avg. heart rate	151.5 bpm		Max. heart rate	181.0 bpm
Weather	Partly cloudy; 54.9 °F
Notes	OBJECTIVE 15M progression w/8M @ > 8:47 then increasing pace every mile until last at 7:57 This was a weird good run/bad run. I haven't run for 10 days. I was sick after last Tuesday's intervals at Memorial Park. That lasted through Friday. Since then, I just "haven't felt like it". Bad reason but simply the reality. Went out this morning looking for something around 8. Felt good physically and the temperature/humidity was very much to my liking. Reined it back the first few miles thinking if this continued, I'd just go big and get the scheduled 15-mile progression run. Felt fine after 8 miles so started cutting down the pace. That was fine too. I was working a bit but nothing was out of reach. I was happy to think I was going to get this one in and be back on track. Then at the 12-mile mark, I was "done". It hit me hard and fast. My hips (very rarely an issue) were the primary problem. I walked and caught my breath. Noticed that I was 1:45 into this one wondered if glycogen depletion may be contributing. Didn't think so since I ate a while before running. Wondered if I was dehydrated. Probably was but no more than what I've experienced before. Walked and got heart rate back under control. Figured I could ease it in over the last 3 miles. Started and knew right away that wasn't happening and forcing it would likely be counterproductive. Shut it down. Walked home 3 miles. Glad to have got this run in but really have no idea what's going on with my body. Missing 10 days isn't reason enough to have experienced what I did out there today.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	6:01:39 AM	0.00 mi	00:09:05.8	1.00 mi	09:06 min/mi	166.4 bpm (94%)
2	6:10:46 AM	1.00 mi	00:08:48.8	1.00 mi	08:49 min/mi	142.1 bpm (80%)
3	6:19:32 AM	2.00 mi	00:08:48.2	1.00 mi	08:48 min/mi	144.6 bpm (82%)
4	6:28:21 AM	3.00 mi	00:08:49.5	1.00 mi	08:50 min/mi	144.8 bpm (82%)
5	6:37:11 AM	4.00 mi	00:08:50.1	1.00 mi	08:50 min/mi	147.7 bpm (83%)
6	6:46:01 AM	5.00 mi	00:08:53.6	1.00 mi	08:54 min/mi	147.5 bpm (83%)
7	6:54:54 AM	6.00 mi	00:08:53.9	1.00 mi	08:54 min/mi	149.2 bpm (84%)
8	7:03:49 AM	7.00 mi	00:08:52.5	1.00 mi	08:53 min/mi	151.6 bpm (86%)
9	7:12:41 AM	8.00 mi	00:08:32.6	1.00 mi	08:33 min/mi	150.5 bpm (85%)
10	7:22:37 AM	9.00 mi	00:08:30.2	1.00 mi	08:30 min/mi	155.7 bpm (88%)
11	7:31:07 AM	10.00 mi	00:08:20.7	1.00 mi	08:21 min/mi	158.6 bpm (90%)
12	7:40:03 AM	11.00 mi	00:08:21.7	1.00 mi	08:22 min/mi	159.8 bpm (90%)
13	7:48:25 AM	12.00 mi	00:00:12.3	0.03 mi	08:05 min/mi	161.4 bpm (91%)
Totals:			01:44:47.0	11.99 mi	08:44 min/mi	151.5 bpm (86%)

Heart Rate

Min.	Max.	Avg.
80.8bpm	181.0bpm	151.5bpm

Splits: Recorded laps

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