60' AB

 

Summary

Name	60' AB
Location	Houston, TX
Start Time	5/15/2015 6:19 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.05 mi		Time	01:05:52.0
Time Moving	01:05:52.0		Stopped	00:00:05.0
Avg. pace	10:53 min/mi		Max. pace	08:18 min/mi
Avg. heart rate	130.0 bpm		Max. heart rate	146.1 bpm
Weather	Partly cloudy; 74.0 °F
Notes	OBJECTIVE 60' @ 132 ± 5 bpm Injury is still progressing in the right direction. Heart rate held me back today. After trending faster all week, today's run was markedly slower. I was frustrated by this during the run but it's really not a big deal. Wondering if I may be getting sick. Was real sluggish late in the day yesterday. Then woke up with a headache this morning. Hopefully it's just dehydration.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	6:19:35 AM	0.00 mi	00:09:41.5	1.00 mi	09:41 min/mi	121.2 bpm (68%)
2	6:29:16 AM	1.00 mi	00:10:12.2	1.00 mi	10:12 min/mi	131.4 bpm (74%)
3	6:39:28 AM	2.00 mi	00:10:52.4	1.00 mi	10:52 min/mi	130.5 bpm (74%)
4	6:51:15 AM	3.00 mi	00:11:28.9	1.00 mi	11:28 min/mi	131.0 bpm (74%)
5	7:02:44 AM	4.00 mi	00:11:47.1	1.00 mi	11:47 min/mi	131.5 bpm (74%)
6	7:14:33 AM	5.00 mi	00:11:05.6	1.00 mi	11:05 min/mi	133.3 bpm (75%)
7	7:25:40 AM	6.00 mi	00:00:44.0	0.05 mi	15:21 min/mi	133.9 bpm (76%)
Totals:			01:05:52.0	6.05 mi	10:53 min/mi	130.0 bpm (73%)

Heart Rate

Min.	Max.	Avg.
77.3 bpm	146.1 bpm	130.0 bpm

Splits: Custom distances

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

60' AB

 

Summary

Name	60' AB
Location	Houston, TX
Start Time	5/14/2015 5:20 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.21 mi		Time	01:04:23.0
Time Moving	01:04:23.0		Stopped	00:00:09.0
Avg. pace	10:22 min/mi		Max. pace	08:13 min/mi
Avg. heart rate	130.0 bpm		Max. heart rate	140.0 bpm
Weather	Partly cloudy; 71.4 °F
Notes	OBJECTIVE 60' @ 132 ± 5 bpm Day by day hamstring is improving. This morning the tightness was much more prominent just above the back of my knee than in the "belly" of the hamstring. Doc says this is where blood pooled from internal bleeding and subsequently scar tissue formed. After yesterday, I felt like I could safely extend my run so graduated this one up to 60 minutes over the 4.5 miles I've been doing this week. Will need to monitor how body responds.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:20:46 AM	0.00 mi	00:09:50.0	1.00 mi	09:50 min/mi	121.8 bpm (69%)
2	5:30:36 AM	1.00 mi	00:09:53.9	1.00 mi	09:53 min/mi	129.1 bpm (73%)
3	5:40:29 AM	2.00 mi	00:10:10.8	1.00 mi	10:10 min/mi	133.2 bpm (75%)
4	5:50:40 AM	3.00 mi	00:10:20.7	1.00 mi	10:20 min/mi	132.2 bpm (75%)
5	6:01:01 AM	4.00 mi	00:11:01.0	1.00 mi	11:01 min/mi	132.0 bpm (75%)
6	6:12:02 AM	5.00 mi	00:11:02.5	1.00 mi	11:02 min/mi	130.8 bpm (74%)
7	6:23:14 AM	6.00 mi	00:02:03.9	0.21 mi	09:52 min/mi	132.0 bpm (75%)
Totals:			01:04:23.0	6.21 mi	10:22 min/mi	130.0 bpm (73%)

Heart Rate

Min.	Max.	Avg.
65.4 bpm	140.0 bpm	130.0 bpm

Splits: Custom distances

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

4.5M LHR

 

Summary

Name	4.5M LHR
Location	Houston, TX
Start Time	5/13/2015 6:45 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.86 mi		Time	00:51:56.0
Time Moving	00:51:56.0		Stopped	00:00:01.0
Avg. pace	10:41 min/mi		Max. pace	07:11 min/mi
Avg. heart rate	129.4 bpm		Max. heart rate	143.3 bpm
Avg. cadence	79.6 rpm		Max. cadence	89.0 rpm
Weather	Cloudy; 68.5 °F
Notes	OBJECTIVE 4.5M @ 132 ±5 bpm Hamstring is improving ... slowly. I have to remind myself I'm not out of the woods yet.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	6:45:52 AM	0.00 mi	00:09:42.0	1.00 mi	09:42 min/mi	85.0 rpm	121.1 bpm (68%)
2	6:55:34 AM	1.00 mi	00:10:13.5	1.00 mi	10:13 min/mi	83.9 rpm	132.5 bpm (75%)
3	7:05:47 AM	2.00 mi	00:11:11.1	1.00 mi	11:11 min/mi	76.4 rpm	131.7 bpm (74%)
4	7:16:58 AM	3.00 mi	00:11:17.5	1.00 mi	11:17 min/mi	76.3 rpm	130.9 bpm (74%)
5	7:28:17 AM	4.00 mi	00:09:31.7	0.86 mi	11:04 min/mi	77.0 rpm	130.2 bpm (74%)
Totals:			00:51:56.0	4.86 mi	10:41 min/mi	79.6 rpm	129.4 bpm (73%)

Heart Rate

Min.	Max.	Avg.
66.0 bpm	143.3 bpm	129.4 bpm

Splits: Custom distances

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

4.5M LHR

Summary

Name	4.5M LHR
Location	Houston, TX
Start Time	5/12/2015 6:03 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.88 mi		Time	00:52:37.0
Time Moving	00:52:37.0		Stopped	00:00:10.0
Avg. pace	10:46 min/mi		Max. pace	07:39 min/mi
Avg. heart rate	130.8 bpm		Max. heart rate	140.6 bpm
Weather	Chance of rain
Notes	OBJECTIVE 4.5M @ 132 ± 5 bpm A little rain this morning. Easiest of runs. Hamstring improvement ever-so-slightly noticeable. Patience, Young Grasshopper. Patience.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	6:03:10 AM	0.00 mi	00:09:56.3	1.00 mi	09:56 min/mi	126.9 bpm (72%)
2	6:13:06 AM	1.00 mi	00:10:36.6	1.00 mi	10:36 min/mi	132.7 bpm (75%)
3	6:23:43 AM	2.00 mi	00:11:17.3	1.00 mi	11:17 min/mi	131.4 bpm (74%)
4	6:35:00 AM	3.00 mi	00:11:14.6	1.00 mi	11:14 min/mi	130.8 bpm (74%)
5	6:46:15 AM	4.00 mi	00:09:31.9	0.88 mi	10:49 min/mi	131.9 bpm (75%)
Totals:			00:52:37.0	4.88 mi	10:46 min/mi	130.8 bpm (74%)

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

4.5M LHR

 

Summary

Name	4.5M LHR
Location	Houston, TX
Start Time	5/11/2015 5:20 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.65 mi		Time	00:50:34.0
Time Moving	00:50:34.0		Stopped	00:00:06.0
Avg. pace	10:52 min/mi		Max. pace	07:34 min/mi
Avg. heart rate	131.4 bpm		Max. heart rate	145.5 bpm
Weather	Cloudy; 77.7 °F
Notes	OBJECTIVE super easy run still testing recovery left hamstring Felt okay out there this morning. Hamstring loosened up to start then tightened about halfway through. Very similar to Saturday's test run. I've definitely lost fitness during the two-week layoff. I've got to be extremely careful this week. I can't afford any setback. This reality is going to be difficult to balance. I have a strong urge to make up for the lost 2 weeks and regain my fitness and the uptrend I was on. Found out yesterday that I made it into the St. George marathon. So I've got a date on October 3. Apparently they didn't need a lottery this year. I this may be the first time in many years. I'm not sure of the details; e.g., was the capacity expanded? Remind me to be smart about my comeback this week ....

Heart Rate

Min.	Max.	Avg.
83.3 bpm	145.5 bpm	131.4 bpm

Splits: Custom distances

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:20:20 AM	0.00 mi	00:09:28.1	1.00 mi	09:28 min/mi	128.3 bpm (72%)
2	5:29:48 AM	1.00 mi	00:10:40.1	1.00 mi	10:40 min/mi	131.1 bpm (74%)
3	5:40:28 AM	2.00 mi	00:11:26.6	1.00 mi	11:26 min/mi	132.1 bpm (75%)
4	5:51:55 AM	3.00 mi	00:11:43.9	1.00 mi	11:43 min/mi	132.7 bpm (75%)
5	6:03:38 AM	4.00 mi	00:07:15.0	0.65 mi	11:07 min/mi	132.9 bpm (75%)
Totals:			00:50:34.0	4.65 mi	10:52 min/mi	131.4 bpm (74%)

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

Test Run

 

Summary

Name	Test Run
Location	Houston, TX
Start Time	5/9/2015 6:08 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.85 mi		Time	00:53:36.0
Time Moving	00:53:36.0		Stopped	00:00:03.0
Avg. pace	11:02 min/mi		Max. pace	08:22 min/mi
Avg. heart rate	131.8 bpm		Max. heart rate	145.5 bpm
Avg. cadence	75.0 rpm		Max. cadence	90.8 rpm
Weather	Cloudy; 76.6 °F
Notes	OBJECTIVE Doctor's orders - test run: 50% distance & 50% effort First run back after tearing my left hamstring doing intervals two weeks ago. It's still not completely healed and I'm going to have to keep reminding myself to be extremely careful. The reality is there's nothing to be gained this week if I push too much and reinjure it. Oh, almost forgot to mention ... ran with my new Mio Link for the first time today. It seemed to work well. I think I'm going to like having my heart rate monitor on my wrist instead of chest.

Heart Rate

Min.	Max.	Avg.
74.2 bpm	145.5 bpm	131.8 bpm

Splits: Custom distances

Pace

Min.	Max.	Avg.
17.7 min/mi	8.4 min/mi	11.0 min/mi

Splits: Custom distances

Cadence

Min.	Max.	Avg.
56.2 rpm	90.8 rpm	75.0 rpm

Splits: Custom distances

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

Still Injured

 

Summary

Name	Still Injured
Location	Houston, TX
Start Time	4/29/2015 5:02 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.20 mi		Time	00:30:31.0
Time Moving	00:30:31.0		Stopped	00:00:51.0
Avg. pace	13:53 min/mi		Max. pace	08:18 min/mi
Avg. heart rate	109.4 bpm		Max. heart rate	138.5 bpm
Weather	Sunny; 53.8 °F
Notes	Left hamstring is not ready to run yet. Went out for a super easy test run this morning. Hamstring was tight but runnable for about 1 kilometer. Then the sensation became very sharp and focused on a specific spot. I couldn't walk it off so didn't get the chance to start running again. I'll keep icing and resting for now.

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

MSD Intervals (injured)

 

Summary

Name	MSD Intervals (Injured)
Location	Houston, TX
Start Time	4/24/2015 5:25 AM (UTC-05:00)		Category	My Activities:Running
Distance	1.25 mi		Time	00:11:51.0
Time Moving	00:11:51.0		Stopped	00:00:41.0
Avg. pace	09:27 min/mi		Max. pace	05:16 min/mi
Avg. heart rate	128.3 bpm		Max. heart rate	163.3 bpm
Weather	Partly cloudy; 73.0 °F
Notes	OBJECTIVE 30' hard intervals up to 155 bpm recoveries back to 110 bpm For a fleeting microsecond walking out the garage this morning, the thought, "Wait until tomorrow to do this workout." crossed my mind. Wish I had complied rather than grabbing the counter-thought, "This is starting to work. Your fitness is slowly but surely coming back. Get out there and see what you can do!" I was even more encouraged when passing the family center at the Baptist church, a guy walked out and said, "Wow!" as I blew by on a fast segment. About 1.5 miles into it and during a hard interval, my left hamstring popped. I stopped like I'd been shot. A lot of thought and frustration on the walk home. Based on how it felt and feels, this isn't going away any time soon.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:25:42 AM	0.00 mi	00:02:23.6	0.25 mi	09:39 min/mi	118.9 bpm (67%)
2	5:29:27 AM	0.25 mi	00:00:43.9	0.12 mi	06:15 min/mi	128.8 bpm (73%)
3	5:30:11 AM	0.36 mi	00:01:13.8	0.08 mi	16:05 min/mi	136.3 bpm (77%)
4	5:31:25 AM	0.44 mi	00:00:38.6	0.11 mi	06:07 min/mi	135.5 bpm (77%)
5	5:32:04 AM	0.55 mi	00:01:02.2	0.07 mi	15:04 min/mi	128.7 bpm (73%)
6	5:33:11 AM	0.62 mi	00:01:35.2	0.28 mi	05:34 min/mi	132.4 bpm (75%)
7	5:34:46 AM	0.90 mi	00:02:40.0	0.16 mi	16:12 min/mi	128.8 bpm (73%)
8	5:37:26 AM	1.06 mi	00:01:05.7	0.17 mi	06:30 min/mi	132.6 bpm (75%)
9	5:38:57 AM	1.23 mi	00:00:27.6	0.02 mi	22:20 min/mi	115.8 bpm (65%)
Totals:			00:11:51.0	1.25 mi	09:27 min/mi	128.3 bpm (72%)

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

60' AB

 

Summary

Name	60' AB
Location	Houston, TX
Start Time	4/23/2015 5:58 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.96 mi		Time	01:02:28.0
Time Moving	01:02:28.0		Stopped	00:00:06.0
Avg. pace	10:28 min/mi		Max. pace	07:47 min/mi
Avg. heart rate	129.9 bpm		Max. heart rate	142.5 bpm
Weather	Sunny; 71.6 °F
Notes	OBJECTIVE 60' @ 137 ±5 bpm My pursuit of "gaming" the heart rate workout continues. Go fast while you can = make walking rests longer. Go slow from the start = heart rate still goes up so overall pace slows as you go. All of this is intuitive, of course. But to see it in action and pull the overall pace back to virtually the same place over many workouts is pretty amazing. Human body!

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:58:52 AM	0.00 mi	00:09:36.8	1.00 mi	09:36 min/mi	119.1 bpm (67%)
2	6:08:28 AM	1.00 mi	00:10:01.5	1.00 mi	10:01 min/mi	130.6 bpm (74%)
3	6:18:30 AM	2.00 mi	00:10:26.5	1.00 mi	10:26 min/mi	131.6 bpm (74%)
4	6:28:56 AM	3.00 mi	00:11:04.3	1.00 mi	11:04 min/mi	131.5 bpm (74%)
5	6:40:01 AM	4.00 mi	00:10:48.5	1.00 mi	10:48 min/mi	132.5 bpm (75%)
6	6:50:49 AM	5.00 mi	00:10:30.1	0.96 mi	10:56 min/mi	133.3 bpm (75%)
Totals:			01:02:28.0	5.96 mi	10:28 min/mi	129.9 bpm (73%)

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

30' MSD

 

Summary

Name	30' MSD
Location	Houston, TX
Start Time	4/22/2015 5:36 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.27 mi		Time	00:35:22.0
Time Moving	00:35:22.0		Stopped	00:00:08.0
Avg. pace	10:49 min/mi		Max. pace	05:33 min/mi
Avg. heart rate	121.3 bpm		Max. heart rate	177.0 bpm
Weather	Partly cloudy; 68.9 °F
Notes	OBJECTIVE motor skill development 30 min. intervals hard until 155 bpm recovery back to 110 bpm Heart rate monitor was fine for the first half then decided to go rogue ... first going way too high then staying way too low. Therefore, heart rate readings are completely unreliable over the second half. Realizing this, I switched over the loose .25M hard intervals with 3 minutes rest.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:36:27 AM	0.00 mi	00:03:03.1	0.28 mi	11:04 min/mi	124.6 bpm (70%)
2	5:39:33 AM	0.28 mi	00:02:10.7	0.37 mi	05:57 min/mi	140.4 bpm (79%)
3	5:41:43 AM	0.64 mi	00:02:14.5	0.14 mi	16:08 min/mi	132.6 bpm (75%)
4	5:43:58 AM	0.78 mi	00:01:00.2	0.16 mi	06:10 min/mi	140.5 bpm (79%)
5	5:44:58 AM	0.94 mi	00:02:55.5	0.17 mi	17:17 min/mi	124.6 bpm (70%)
6	5:47:55 AM	1.11 mi	00:01:28.3	0.25 mi	05:57 min/mi	139.7 bpm (79%)
7	5:49:23 AM	1.36 mi	00:04:23.2	0.26 mi	16:45 min/mi	123.9 bpm (70%)
8	5:53:46 AM	1.62 mi	00:00:18.3	0.05 mi	06:29 min/mi	156.4 bpm (88%)
9	5:54:05 AM	1.67 mi	00:02:06.0	0.13 mi	16:09 min/mi	120.6 bpm (68%)
10	5:56:13 AM	1.80 mi	00:00:23.6	0.06 mi	06:07 min/mi	165.2 bpm (93%)
11	5:56:36 AM	1.86 mi	00:01:21.3	0.08 mi	16:52 min/mi	125.3 bpm (71%)
12	5:57:58 AM	1.94 mi	00:00:53.3	0.14 mi	06:09 min/mi	144.4 bpm (82%)
13	5:58:51 AM	2.09 mi	00:03:09.9	0.19 mi	16:30 min/mi	123.2 bpm (70%)
14	6:02:01 AM	2.28 mi	00:01:44.1	0.28 mi	06:10 min/mi	106.4 bpm (60%)
15	6:03:45 AM	2.56 mi	00:03:06.2	0.19 mi	16:27 min/mi	77.1 bpm (44%)
16	6:06:53 AM	2.75 mi	00:01:30.9	0.25 mi	06:02 min/mi	105.5 bpm (60%)
17	6:08:24 AM	3.00 mi	00:03:00.1	0.18 mi	16:34 min/mi	117.1 bpm (66%)
18	6:11:24 AM	3.18 mi	00:00:32.0	0.09 mi	06:07 min/mi	115.7 bpm (65%)
Totals:			00:35:22.0	3.27 mi	10:49 min/mi	121.3 bpm (69%)

Heart Rate

Min.	Max.	Avg.
52.6 bpm	177.0 bpm	121.3 bpm

Splits: Custom distances

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

60' AB

 

Summary

Name	60' AB
Location	Houston, TX
Start Time	4/21/2015 5:29 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.02 mi		Time	01:02:49.0
Time Moving	01:02:49.0		Stopped	00:00:10.0
Avg. pace	10:25 min/mi		Max. pace	08:31 min/mi
Avg. heart rate	132.2 bpm		Max. heart rate	154.4 bpm
Weather	Partly cloudy; 57.9 °F
Notes	OBJECTIVE 60' @ aerobic threshold (HR = 132 ± 5 bpm) Really focused on keeping it slow as to avoid spiking heart rate over target zone at having to walk. Was reasonably successful. Interesting that overall average heart rate ended up being about what it usually is for this distance. Can't fight the heart!

Heart Rate

Min.	Max.	Avg.
106.3 bpm	154.4 bpm	132.2 bpm

Splits: Custom distances

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

30' MSD Intervals

 

Summary

Name	30' MSD Intervals
Location	Houston, TX
Start Time	4/20/2015 5:28 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.96 mi		Time	00:31:33.0
Time Moving	00:31:33.0		Stopped	00:00:17.0
Avg. pace	10:38 min/mi		Max. pace	05:11 min/mi
Avg. heart rate	127.9 bpm		Max. heart rate	166.0 bpm
Weather	Sunny; 60.7 °F
Notes	OBJECTIVE 30' MSD Intervals 30 minutes hard interval to 155 bpm (~90% max HR) walking recovery to 110 bpm Felt pretty good out there this morning. Yesterday's recovery day probably helped. Heart rate monitor seemed to be cooperating today too - bonus!

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:28:42 AM	0.00 mi	00:02:33.9	0.28 mi	09:14 min/mi	107.4 bpm (61%)
2	5:32:02 AM	0.28 mi	00:00:13.1	0.03 mi	06:21 min/mi	156.0 bpm (88%)
3	5:32:16 AM	0.31 mi	00:00:57.8	0.06 mi	16:23 min/mi	138.2 bpm (78%)
4	5:33:13 AM	0.37 mi	00:01:28.8	0.25 mi	05:57 min/mi	130.8 bpm (74%)
5	5:34:42 AM	0.62 mi	00:02:22.5	0.15 mi	16:18 min/mi	130.5 bpm (74%)
6	5:37:08 AM	0.77 mi	00:00:44.8	0.13 mi	05:34 min/mi	139.8 bpm (79%)
7	5:37:53 AM	0.90 mi	00:03:45.4	0.23 mi	16:13 min/mi	125.7 bpm (71%)
8	5:41:42 AM	1.13 mi	00:01:06.8	0.19 mi	05:50 min/mi	136.4 bpm (77%)
9	5:42:49 AM	1.32 mi	00:03:13.3	0.19 mi	16:46 min/mi	125.4 bpm (71%)
10	5:46:02 AM	1.51 mi	00:00:42.2	0.12 mi	05:40 min/mi	139.5 bpm (79%)
11	5:46:45 AM	1.64 mi	00:03:22.0	0.21 mi	16:22 min/mi	123.3 bpm (70%)
12	5:50:07 AM	1.84 mi	00:01:11.1	0.21 mi	05:46 min/mi	136.9 bpm (77%)
13	5:51:18 AM	2.05 mi	00:03:34.1	0.23 mi	15:46 min/mi	126.4 bpm (71%)
14	5:55:01 AM	2.28 mi	00:01:42.9	0.28 mi	06:02 min/mi	134.9 bpm (76%)
15	5:56:44 AM	2.56 mi	00:03:27.4	0.21 mi	16:31 min/mi	128.3 bpm (72%)
16	6:00:11 AM	2.77 mi	00:01:04.1	0.19 mi	05:30 min/mi	142.1 bpm (80%)
Totals:			00:31:33.0	2.96 mi	10:38 min/mi	127.9 bpm (72%)

Heart Rate

Min.	Max.	Avg.
71.5 bpm	166.0 bpm	127.9 bpm

Splits: Custom distances

Pace

Min.	Max.	Avg.
18.3 min/mi	5.2 min/mi	10.6 min/mi

Splits: Custom distances

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

60' AB

 

Summary

Name	60' AB
Location	Houston, TX
Start Time	4/18/2015 6:37 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.16 mi		Time	01:04:23.0
Time Moving	01:04:23.0		Stopped	00:00:06.0
Avg. pace	10:27 min/mi		Max. pace	07:28 min/mi
Avg. heart rate	130.8 bpm		Max. heart rate	141.8 bpm
Avg. cadence	80.3 rpm		Max. cadence	93.0 rpm
Weather	Partly cloudy; 68.0 °F
Notes	OBJECTIVE 60' @ aerobic threshold (heart rate = 132 ±5 bpm) Can't outsmart your heart! I tried to start out very, very slowly in an effort to avoid ever having to walk to get my heart rate down. It worked! ... for the first couple miles ... then the law of averages (?) came into play (or is that my overall fitness) and moderated my overall average pace right back to where it's been of late. Interesting.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	6:37:29 AM	0.00 mi	00:09:47.8	1.00 mi	09:47 min/mi	83.5 rpm	122.3 bpm (69%)
2	6:47:16 AM	1.00 mi	00:09:57.3	1.00 mi	09:57 min/mi	85.1 rpm	133.7 bpm (76%)
3	6:57:14 AM	2.00 mi	00:10:29.0	1.00 mi	10:29 min/mi	81.3 rpm	131.7 bpm (74%)
4	7:07:43 AM	3.00 mi	00:11:04.1	1.00 mi	11:04 min/mi	80.2 rpm	130.3 bpm (74%)
5	7:18:47 AM	4.00 mi	00:11:05.0	1.00 mi	11:05 min/mi	76.5 rpm	133.2 bpm (75%)
6	7:29:52 AM	5.00 mi	00:10:29.1	1.00 mi	10:29 min/mi	76.7 rpm	132.8 bpm (75%)
7	7:40:27 AM	6.00 mi	00:01:30.4	0.16 mi	09:32 min/mi	75.9 rpm	131.6 bpm (74%)
Totals:			01:04:23.0	6.16 mi	10:27 min/mi	80.3 rpm	130.8 bpm (74%)

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

30' MSD Intervals

 

Summary

Name	MSD Intervals
Location	Houston, TX
Start Time	4/17/2015 6:18 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.06 mi		Time	00:29:47.0
Time Moving	00:29:47.0		Stopped	00:00:41.0
Avg. pace	09:43 min/mi		Max. pace	05:29 min/mi
Avg. heart rate	119.8 bpm		Max. heart rate	164.3 bpm
Weather	Sunny; 64.4 °F
Notes	OBJECTIVE 30 min.heart-rate based intervals hard interval to 90% max HR (155 bpm) resting until 110 bpm There's definitely something wrong with my heart rate monitoring technology! Everything started fine but after about the second interval, the monitor had me around 90 bpm which is impossible. Finished out by feel.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	6:18:56 AM	0.00 mi	00:02:22.8	0.25 mi	09:31 min/mi	113.4 bpm (64%)
2	6:21:29 AM	0.25 mi	00:01:29.8	0.25 mi	05:59 min/mi	130.0 bpm (73%)
3	6:23:52 AM	0.50 mi	00:02:22.3	0.15 mi	15:26 min/mi	132.0 bpm (75%)
4	6:26:15 AM	0.65 mi	00:01:09.6	0.20 mi	05:46 min/mi	141.7 bpm (80%)
5	6:27:24 AM	0.85 mi	00:03:31.6	0.22 mi	16:17 min/mi	125.7 bpm (71%)
6	6:30:58 AM	1.07 mi	00:01:42.3	0.29 mi	05:47 min/mi	139.5 bpm (79%)
7	6:32:40 AM	1.37 mi	00:04:07.5	0.24 mi	17:17 min/mi	128.5 bpm (73%)
8	6:36:48 AM	1.60 mi	00:02:08.6	0.35 mi	06:04 min/mi	118.3 bpm (67%)
9	6:38:56 AM	1.96 mi	00:01:04.9	0.07 mi	15:37 min/mi	114.7 bpm (65%)
10	6:40:04 AM	2.03 mi	00:01:20.5	0.21 mi	06:26 min/mi	114.0 bpm (64%)
11	6:41:25 AM	2.23 mi	00:02:26.1	0.14 mi	17:22 min/mi	96.2 bpm (54%)
12	6:44:14 AM	2.37 mi	00:01:24.3	0.21 mi	06:45 min/mi	99.6 bpm (56%)
13	6:45:40 AM	2.58 mi	00:01:50.6	0.14 mi	13:38 min/mi	113.9 bpm (64%)
14	6:47:51 AM	2.72 mi	00:02:05.4	0.30 mi	06:52 min/mi	111.4 bpm (63%)
15	6:50:32 AM	3.02 mi	00:00:39.9	0.04 mi	16:01 min/mi	101.0 bpm (57%)
Totals:			00:29:47.0	3.06 mi	09:43 min/mi	119.8 bpm (68%)

Heart Rate

Min.	Max.	Avg.
77.5 bpm	164.3 bpm	119.8 bpm

Splits: Custom distances

Pace

Min.	Max.	Avg.
21.0 min/mi	5.5 min/mi	9.7 min/mi

Splits: Custom distances

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

60' AB (York Minster)

Summary

Location	Houston, TX
Start Time	4/16/2015 7:03 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.93 mi		Time	01:04:52.0
Time Moving	01:04:52.0		Stopped	00:00:12.0
Avg. pace	10:56 min/mi		Max. pace	06:35 min/mi
Avg. heart rate	132.6 bpm		Max. heart rate	160.3 bpm
Weather	Partly cloudy; 68.0 °F
Notes	OBJECTIVE 60' @ aerobic threshold 127 < HR < 137 bpm Not sure whether to be disappointed in the inconsistency of my heart rate monitor or my heart muscle! (Reference yesterday's run ....)

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	7:03:11 AM	0.00 mi	00:10:39.6	1.00 mi	10:39 min/mi	129.7 bpm (73%)
2	7:13:50 AM	1.00 mi	00:10:24.8	1.00 mi	10:24 min/mi	132.7 bpm (75%)
3	7:24:35 AM	2.00 mi	00:10:42.5	1.00 mi	10:42 min/mi	133.5 bpm (75%)
4	7:35:39 AM	3.00 mi	00:11:17.4	1.00 mi	11:17 min/mi	133.5 bpm (75%)
5	7:46:57 AM	4.00 mi	00:11:20.2	1.00 mi	11:20 min/mi	133.9 bpm (76%)
6	7:58:17 AM	5.00 mi	00:10:40.9	0.95 mi	11:15 min/mi	132.2 bpm (75%)
Totals:			01:04:52.0	5.93 mi	10:56 min/mi	132.6 bpm (75%)

 

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

60' AB (York Minster)

 

Summary

Name	60' AB (York Minster)
Location	Houston, TX
Start Time	4/15/2015 5:29 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.03 mi		Time	01:02:07.0
Time Moving	01:02:07.0		Stopped	00:00:11.0
Avg. pace	10:18 min/mi		Max. pace	07:33 min/mi
Avg. heart rate	129.3 bpm		Max. heart rate	151.0 bpm
Weather	Partly cloudy; 60.6 °F
Notes	OBJECTIVE 60 min. @ aerobic threshold ±5 bpm (aerobic threshold = 132) Felt good this morning. Pace was easy throughout and seemed to recover quickly. ... wondering if training effect is kicking in ....

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:29:13 AM	0.00 mi	00:09:51.0	1.00 mi	09:51 min/mi	128.5 bpm (73%)
2	5:39:19 AM	1.00 mi	00:09:59.7	1.00 mi	09:59 min/mi	130.4 bpm (74%)
3	5:49:25 AM	2.00 mi	00:10:01.0	1.00 mi	10:01 min/mi	127.8 bpm (72%)
4	5:59:27 AM	3.00 mi	00:09:54.0	1.00 mi	09:54 min/mi	124.8 bpm (71%)
5	6:09:21 AM	4.00 mi	00:11:17.8	1.00 mi	11:17 min/mi	131.3 bpm (74%)
6	6:20:39 AM	5.00 mi	00:10:39.9	1.00 mi	10:39 min/mi	132.3 bpm (75%)
7	6:31:19 AM	6.00 mi	00:00:35.8	0.05 mi	13:12 min/mi	137.6 bpm (78%)
Totals:			01:02:07.0	6.03 mi	10:18 min/mi	129.3 bpm (73%)

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

Motor Skill Development

 

Summary

Name	Motor Skill Development
Location	Houston, TX
Start Time	4/14/2015 6:55 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.14 mi		Time	00:34:22.0
Time Moving	00:34:22.0		Stopped	00:00:50.0
Avg. pace	10:57 min/mi		Max. pace	05:45 min/mi
Avg. heart rate	120.6 bpm		Max. heart rate	146.0 bpm
Avg. cadence	69.6 rpm		Max. cadence	98.0 rpm
Weather	Partly cloudy; 69.9 °F
Notes	OBJECTIVE Heart rate based intervals warm up go hard with 180 stride rate until 90% max heart rate recover back to 110 bpm repeat for 30 minutes cool down I seriously question whether my heart rate monitor was working properly. Intended to hit 155 bpm for intervals but couldn't ever get there. Seemed like it was recording everything too low during intervals then was "sticky" during recoveries.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	6:55:42 AM	0.00 mi	00:02:32.7	0.29 mi	08:39 min/mi	85.1 rpm	109.3 bpm (62%)
2	6:58:37 AM	0.29 mi	00:02:19.4	0.38 mi	06:06 min/mi	93.1 rpm	132.7 bpm (75%)
3	7:00:57 AM	0.67 mi	00:05:36.9	0.32 mi	17:41 min/mi	56.5 rpm	124.2 bpm (70%)
4	7:06:34 AM	0.99 mi	00:02:07.2	0.36 mi	05:58 min/mi	94.3 rpm	120.7 bpm (68%)
5	7:08:41 AM	1.35 mi	00:05:22.9	0.28 mi	19:14 min/mi	55.4 rpm	122.3 bpm (69%)
6	7:14:04 AM	1.63 mi	00:01:29.0	0.24 mi	06:09 min/mi	91.9 rpm	109.7 bpm (62%)
7	7:15:33 AM	1.87 mi	00:00:32.5	0.02 mi	23:05 min/mi	60.0 rpm	120.1 bpm (68%)
8	7:17:13 AM	1.89 mi	00:00:27.3	0.03 mi	18:01 min/mi	54.2 rpm	93.1 bpm (53%)
9	7:17:40 AM	1.92 mi	00:01:31.2	0.25 mi	06:05 min/mi	93.4 rpm	108.3 bpm (61%)
10	7:19:11 AM	2.17 mi	00:05:09.4	0.27 mi	19:02 min/mi	57.3 rpm	116.9 bpm (66%)
11	7:24:20 AM	2.44 mi	00:02:58.1	0.45 mi	06:32 min/mi	94.2 rpm	129.5 bpm (73%)
12	7:27:18 AM	2.89 mi	00:05:08.4	0.28 mi	18:27 min/mi	55.4 rpm	122.9 bpm (69%)
Totals:			00:34:22.0	3.14 mi	10:57 min/mi	69.6 rpm	120.6 bpm (68%)

Heart Rate

Min.	Max.	Avg.
87.9 bpm	146.0 bpm	120.6 bpm

Splits: Recorded laps

Pace

Min.	Max.	Avg.
21.4 min/mi	5.8 min/mi	11.0 min/mi

Splits: Recorded laps

Cadence

Min.	Max.	Avg.
45.5 rpm	98.0 rpm	69.6 rpm

Splits: Recorded laps

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