20M Aerobic Time Trial

 

Summary

Name	20M Aerobic Time Trial
Location	Houston, TX
Start Time	9/19/2015 5:40 AM (UTC-05:00)		Category	My Activities:Running
Distance	19.99 mi		Time	03:26:57.0
Time Moving	03:26:57.0		Stopped	00:00:15.0
Avg. pace	10:21 min/mi		Max. pace	07:08 min/mi
Avg. heart rate	140.6 bpm		Max. heart rate	156.8 bpm
Avg. cadence	75.3 rpm		Max. cadence	94.0 rpm
Weather	Sunny; 70.5 °F
Notes	OBJECTIVE 20M w/135 < bpm < 142 I really don't know what to think about this run. Maybe I shouldn't think anything other than to be happy that I was able to complete it. Left leg was bothering me during the last third of the run. Around the same time my heart rate spiked and I wasn't able to achieve quick, controlled recoveries any longer. This was faster by 20 seconds per mile than the 20-miler I ran 3 weeks ago. That's without really pushing it at all. I believe the temperature may have been 3-4°F lower today than during the previous long run. This was supposed to be a dress rehearsal for St. George. I'm not sure what I learned from it. I'll keep thinking about it.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:40:02 AM	0.00 mi	00:08:25.4	1.00 mi	08:25 min/mi	86.6 rpm	132.8 bpm (75%)
2	5:48:27 AM	1.00 mi	00:09:00.1	1.00 mi	09:00 min/mi	81.0 rpm	138.4 bpm (78%)
3	5:57:27 AM	2.00 mi	00:09:29.4	1.00 mi	09:29 min/mi	79.8 rpm	139.1 bpm (79%)
4	6:06:57 AM	3.00 mi	00:09:57.0	1.00 mi	09:57 min/mi	78.1 rpm	139.0 bpm (79%)
5	6:16:54 AM	4.00 mi	00:10:10.1	1.00 mi	10:10 min/mi	77.2 rpm	140.2 bpm (79%)
6	6:27:04 AM	5.00 mi	00:10:05.8	1.00 mi	10:06 min/mi	76.2 rpm	138.6 bpm (78%)
7	6:37:10 AM	6.00 mi	00:10:30.3	1.00 mi	10:30 min/mi	76.0 rpm	138.8 bpm (78%)
8	6:47:41 AM	7.00 mi	00:10:09.5	1.00 mi	10:10 min/mi	76.7 rpm	138.9 bpm (78%)
9	6:57:50 AM	8.00 mi	00:09:44.7	1.00 mi	09:45 min/mi	77.8 rpm	139.1 bpm (79%)
10	7:09:00 AM	9.00 mi	00:10:10.4	1.00 mi	10:10 min/mi	76.2 rpm	140.8 bpm (80%)
11	7:19:10 AM	10.00 mi	00:09:59.3	1.00 mi	09:59 min/mi	77.0 rpm	138.0 bpm (78%)
12	7:29:09 AM	11.00 mi	00:10:00.2	1.00 mi	10:00 min/mi	76.6 rpm	139.8 bpm (79%)
13	7:39:10 AM	12.00 mi	00:10:03.4	1.00 mi	10:03 min/mi	75.7 rpm	140.6 bpm (79%)
14	7:49:14 AM	13.00 mi	00:10:06.3	1.00 mi	10:06 min/mi	75.4 rpm	142.5 bpm (81%)
15	7:59:20 AM	14.00 mi	00:10:11.8	1.00 mi	10:12 min/mi	75.8 rpm	143.6 bpm (81%)
16	8:09:32 AM	15.00 mi	00:10:55.9	1.00 mi	10:56 min/mi	74.3 rpm	144.4 bpm (82%)
17	8:20:27 AM	16.00 mi	00:11:13.5	1.00 mi	11:14 min/mi	71.4 rpm	142.5 bpm (81%)
18	8:31:42 AM	17.00 mi	00:11:57.1	1.00 mi	11:57 min/mi	68.4 rpm	142.9 bpm (81%)
19	8:47:32 AM	18.00 mi	00:12:06.4	1.00 mi	12:06 min/mi	67.8 rpm	143.1 bpm (81%)
20	8:59:39 AM	19.00 mi	00:12:22.1	1.00 mi	12:22 min/mi	66.8 rpm	144.6 bpm (82%)
21	9:12:01 AM	20.00 mi	00:00:34.6	0.06 mi	09:19 min/mi	75.1 rpm	136.9 bpm (77%)
Totals:			03:26:57.0	19.99 mi	10:21 min/mi	75.3 rpm	140.6 bpm (79%)

Heart Rate

Min.	Max.	Avg.
78.4bpm	156.8bpm	140.6bpm

Splits: Recorded laps

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

30'AB (treadmill)

 

Summary

Name	30'AB (treadmill)
Location	CFB Family Life Center
Start Time	9/17/2015 5:42 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.03 mi		Time	00:30:52.0
Time Moving	00:30:52.0		Stopped	00:00:08.0
Avg. pace	10:10 min/mi		Max. pace	09:27 min/mi
Avg. heart rate	124.6 bpm		Max. heart rate	134.2 bpm
Avg. cadence	83.1 rpm		Max. cadence	89.0 rpm
Weather
Notes	OBJECTIVE 30' < 133 bpm This 30 minutes passed quickly. Don't look now but I think my left leg is solidly on the road to recovery. Fingers crossed .... And, yes, I think there's a good chance it was the shoes.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:42:03 AM	0.00 mi	00:10:17.8	1.00 mi	10:18 min/mi	82.5 rpm	117.2 bpm (66%)
2	5:52:21 AM	1.00 mi	00:09:58.3	1.00 mi	09:58 min/mi	84.4 rpm	129.0 bpm (73%)
3	6:02:20 AM	2.00 mi	00:10:24.1	1.00 mi	10:24 min/mi	82.3 rpm	127.4 bpm (72%)
4	6:12:44 AM	3.00 mi	00:00:21.2	0.04 mi	09:31 min/mi	88.0 rpm	133.0 bpm (75%)
Totals:			00:30:52.0	3.03 mi	10:10 min/mi	83.1 rpm	124.6 bpm (70%)

Heart Rate

Min.	Max.	Avg.
62.8bpm	134.2bpm	124.6bpm

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

45'LT

 

Summary

Name	45'LT
Location	Houston, TX
Start Time	9/16/2015 5:31 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.64 mi		Time	00:47:26.0
Time Moving	00:47:26.0		Stopped	00:00:09.0
Avg. pace	08:24 min/mi		Max. pace	06:41 min/mi
Avg. heart rate	145.9 bpm		Max. heart rate	157.1 bpm
Avg. cadence	85.1 rpm		Max. cadence	95.0 rpm
Weather	Partly cloudy; 75.1 °F
Notes	OBJECTIVE 45' 142 < bpm < 152 This was a good run. The training effect seems to be getting some traction. And none too soon! Please let the trend continue. Hamstring and calf were "there" but not an issue.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:31:36 AM	0.00 mi	00:07:34.7	1.00 mi	07:35 min/mi	91.7 rpm	133.2 bpm (75%)
2	5:39:09 AM	1.00 mi	00:07:51.5	1.00 mi	07:52 min/mi	88.6 rpm	147.5 bpm (83%)
3	5:47:01 AM	2.00 mi	00:08:18.3	1.00 mi	08:18 min/mi	85.3 rpm	148.9 bpm (84%)
4	5:55:19 AM	3.00 mi	00:08:40.4	1.00 mi	08:40 min/mi	83.5 rpm	149.1 bpm (84%)
5	6:04:00 AM	4.00 mi	00:09:04.6	1.00 mi	09:05 min/mi	81.3 rpm	147.8 bpm (84%)
6	6:13:04 AM	5.00 mi	00:06:07.6	0.67 mi	09:07 min/mi	79.8 rpm	147.9 bpm (84%)
Totals:			00:47:26.0	5.64 mi	08:24 min/mi	85.1 rpm	145.9 bpm (82%)

Heart Rate

Min.	Max.	Avg.
77.3bpm	157.1bpm	145.9bpm

Splits: Recorded laps

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

60'AB (treadmill)

 

Summary

Name	60'AB (treadmill)
Location	CFB Family Life Center
Start Time	9/15/2015 5:57 AM (UTC-05:00)		Category	My Activities:Running:Treadmill
Distance	5.33 mi		Time	00:59:48.0
Time Moving	00:59:48.0		Stopped	00:00:30.0
Avg. pace	11:13 min/mi		Max. pace	09:46 min/mi
Avg. heart rate	126.4 bpm		Max. heart rate	136.2 bpm
Avg. cadence	78.4 rpm		Max. cadence	88.0 rpm
Weather
Notes	OBJECTIVE 60' < 133 bpm On the treadmill for an aerobic base run this morning. Felt okay. Changed shoes to a brand new pair of Mizuno Wave Rider 14's under the operating theory that my calf problem is somehow shoe-related. The trainers I've been wearing each have 400+ miles on them and are close to the end of their useful life. Maybe that's why the calf is flaring. I used old Saucony's while at the cabin and have been using new Mizuno Wave Rider 18's on the treadmill. So I essentially have too many variables to isolate. That's why I pulled the 14's from inventory. It's a shoe that's always been good to me. I may run in these for a few days to see if it clears my issues. I did feel my calf and hamstring this morning .... Wish it would all just go away!

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:57:47 AM	0.00 mi	00:11:19.0	1.00 mi	11:19 min/mi	79.6 rpm	117.3 bpm (66%)
2	6:09:06 AM	1.00 mi	00:10:54.4	1.00 mi	10:54 min/mi	80.3 rpm	128.5 bpm (73%)
3	6:20:00 AM	2.00 mi	00:11:15.0	1.00 mi	11:15 min/mi	78.7 rpm	128.1 bpm (72%)
4	6:31:16 AM	3.00 mi	00:11:21.4	1.00 mi	11:21 min/mi	78.1 rpm	127.9 bpm (72%)
5	6:42:38 AM	4.00 mi	00:11:34.6	1.00 mi	11:35 min/mi	76.2 rpm	129.0 bpm (73%)
6	6:54:12 AM	5.00 mi	00:03:54.5	0.34 mi	11:40 min/mi	76.1 rpm	129.2 bpm (73%)
Totals:			00:59:48.0	5.33 mi	11:13 min/mi	78.4 rpm	126.4 bpm (71%)

Heart Rate

Min.	Max.	Avg.
66.4bpm	136.2bpm	126.4bpm

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

30'AB/30'LT

 

Summary

Name	30'AB/30'LT
Location	Houston, TX
Start Time	9/14/2015 5:55 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.58 mi		Time	00:58:28.0
Time Moving	00:58:28.0		Stopped	00:00:11.0
Avg. pace	08:53 min/mi		Max. pace	06:58 min/mi
Avg. heart rate	137.3 bpm		Max. heart rate	155.5 bpm
Weather	Partly cloudy; 60.8 °F
Notes	OBJECTIVE 30' < 133 bpm 30' 142 < bpm < 152 My, my, my ... what a difference a few degrees makes! I'd like to think the training effect dramatically kicked in this morning. However, I'm fairly certain it was almost entirely the heat and humidity of Houston's summer releasing me from their grip. Left calf was tight throughout; moderately uncomfortable.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:55:41 AM	0.00 mi	00:08:51.8	1.00 mi	08:52 min/mi	122.9 bpm (69%)
2	6:04:32 AM	1.00 mi	00:09:14.8	1.00 mi	09:15 min/mi	130.3 bpm (74%)
3	6:13:47 AM	2.00 mi	00:09:43.5	1.00 mi	09:44 min/mi	131.2 bpm (74%)
4	6:23:30 AM	3.00 mi	00:02:19.1	0.22 mi	10:36 min/mi	128.7 bpm (73%)
5	6:25:49 AM	3.22 mi	00:07:58.9	1.00 mi	07:59 min/mi	145.2 bpm (82%)
6	6:33:48 AM	4.22 mi	00:08:27.7	1.00 mi	08:28 min/mi	148.0 bpm (84%)
7	6:42:16 AM	5.22 mi	00:08:39.7	1.00 mi	08:40 min/mi	147.0 bpm (83%)
8	6:50:55 AM	6.22 mi	00:03:27.1	0.39 mi	08:48 min/mi	146.9 bpm (83%)
Totals:			00:58:28.0	6.58 mi	08:53 min/mi	137.3 bpm (78%)

Heart Rate

Min.	Max.	Avg.
73.3bpm	155.5bpm	137.3bpm

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

60'AB/60'LT

 

Summary

Name	60'AB'60'LT
Location	Houston, TX
Start Time	9/12/2015 5:16 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.85 mi		Time	01:18:56.0
Time Moving	01:18:56.0		Stopped	00:00:05.0
Avg. pace	10:04 min/mi		Max. pace	06:54 min/mi
Avg. heart rate	132.0 bpm		Max. heart rate	156.1 bpm
Weather	Sunny; 72.7 °F
Notes	OBJECTIVE 60' < 133 bpm 60' 142 < bpm < 152 Had to cut this one short. Left calf became progressively tighter throughout. I was simply going to "gut it out" regardless of the pain level but when it started to move up into my hamstring, I decided that was enough. Tomorrow will be a rest day. Disappointed ....

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:16:21 AM	0.00 mi	00:09:26.6	1.00 mi	09:27 min/mi	122.2 bpm (69%)
2	5:25:46 AM	1.00 mi	00:09:45.8	1.00 mi	09:46 min/mi	129.2 bpm (73%)
3	5:35:33 AM	2.00 mi	00:10:08.5	1.00 mi	10:09 min/mi	128.8 bpm (73%)
4	5:45:40 AM	3.00 mi	00:10:35.9	1.00 mi	10:36 min/mi	128.9 bpm (73%)
5	5:56:17 AM	4.00 mi	00:10:39.6	1.00 mi	10:40 min/mi	128.0 bpm (72%)
6	6:06:57 AM	5.00 mi	00:11:09.7	1.00 mi	11:10 min/mi	130.0 bpm (73%)
7	6:22:04 AM	6.00 mi	00:09:14.1	1.00 mi	09:14 min/mi	146.8 bpm (83%)
8	6:31:18 AM	7.00 mi	00:08:02.5	0.86 mi	09:19 min/mi	146.6 bpm (83%)
Totals:			01:18:56.0	7.85 mi	10:04 min/mi	132.0 bpm (75%)

Heart Rate

Min.	Max.	Avg.
67.3bpm	156.1bpm	132.0bpm

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

60'AB (treadmill)

 

Summary

Name	60'AB (treadmill)
Location	CFB Family Life Center
Start Time	9/11/2015 6:20 AM (UTC-05:00)		Category	My Activities:Running:Treadmill
Distance	5.52 mi		Time	01:00:09.0
Time Moving	01:00:09.0		Stopped	00:00:21.0
Avg. pace	10:53 min/mi		Max. pace	09:26 min/mi
Avg. heart rate	127.7 bpm		Max. heart rate	135.5 bpm
Avg. cadence	79.9 rpm		Max. cadence	90.0 rpm
Weather
Notes	OBJECTIVE 60' @ bpm < 132 treadmill incline = 1.5 Felt okay except for cramping left calf. What's that all about!??!@

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	6:20:43 AM	0.00 mi	00:11:14.9	1.00 mi	11:15 min/mi	85.4 rpm	123.4 bpm (70%)
2	6:31:58 AM	1.00 mi	00:10:34.7	1.00 mi	10:35 min/mi	81.4 rpm	128.4 bpm (73%)
3	6:42:33 AM	2.00 mi	00:11:06.2	1.00 mi	11:06 min/mi	78.6 rpm	128.8 bpm (73%)
4	6:53:39 AM	3.00 mi	00:11:07.8	1.00 mi	11:08 min/mi	79.0 rpm	128.4 bpm (73%)
5	7:04:47 AM	4.00 mi	00:11:16.9	1.00 mi	11:17 min/mi	77.0 rpm	129.1 bpm (73%)
6	7:16:04 AM	5.00 mi	00:05:55.5	0.52 mi	11:18 min/mi	77.9 rpm	127.5 bpm (72%)
Totals:			01:00:09.0	5.52 mi	10:53 min/mi	79.9 rpm	127.7 bpm (72%)

Heart Rate

Min.	Max.	Avg.
64.3bpm	135.5bpm	127.7bpm

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

30'AB/30'LT

 

Summary

Name	30'AB/30'LT
Location	Houston, TX
Start Time	9/10/2015 6:04 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.17 mi		Time	01:00:32.0
Time Moving	01:00:32.0		Stopped	00:00:05.0
Avg. pace	09:49 min/mi		Max. pace	07:16 min/mi
Avg. heart rate	139.5 bpm		Max. heart rate	156.8 bpm
Avg. cadence	79.6 rpm		Max. cadence	94.0 rpm
Total Ascent	3 ft +/-0 ft/mi		Total Descent	-15 ft -2 ft/mi
Weather	Sunny; 76.0 °F
Notes	OBJECTIVE 30' @ < 133 bpm 30' @ 142 < bpm < 152 A little disappointed that I didn't feel better for my first run coming down from altitude ....

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	6:04:41 AM	0.00 mi	00:09:48.3	1.00 mi	09:48 min/mi	80.2 rpm	124.3 bpm (70%)
2	6:14:30 AM	1.00 mi	00:10:09.7	1.00 mi	10:10 min/mi	77.2 rpm	129.3 bpm (73%)
3	6:24:39 AM	2.00 mi	00:10:25.2	1.00 mi	10:25 min/mi	78.1 rpm	135.3 bpm (76%)
4	6:35:05 AM	3.00 mi	00:00:36.2	0.04 mi	16:32 min/mi	60.6 rpm	138.9 bpm (78%)
5	6:35:41 AM	3.04 mi	00:09:09.7	1.00 mi	09:10 min/mi	82.3 rpm	147.0 bpm (83%)
6	6:44:51 AM	4.04 mi	00:09:27.9	1.00 mi	09:28 min/mi	80.9 rpm	150.8 bpm (85%)
7	6:54:19 AM	5.04 mi	00:09:40.5	1.00 mi	09:41 min/mi	79.9 rpm	150.3 bpm (85%)
8	7:04:01 AM	6.04 mi	00:01:20.5	0.15 mi	08:59 min/mi	82.5 rpm	151.0 bpm (85%)
Totals:			01:00:32.0	6.17 mi	09:49 min/mi	79.6 rpm	139.5 bpm (79%)

Heart Rate

Min.	Max.	Avg.
71.0bpm	156.8bpm	139.5bpm

Splits: Recorded laps

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

60'AB

 

Summary

Name	60'AB
Location	Bear River, UT
Start Time	9/8/2015 11:54 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.55 mi		Time	01:01:06.0
Time Moving	01:01:06.0		Stopped	00:00:04.0
Avg. pace	11:01 min/mi		Max. pace	07:01 min/mi
Avg. heart rate	129.4 bpm		Max. heart rate	142.7 bpm
Total Ascent	185 ft +33 ft/mi		Total Descent	-153 ft -27 ft/mi
Weather	Sunny; 60.8 °F
Notes	OBJECTIVE 60' AB bpm < 133 Went north on 150 for 15 minutes then back then south on 150 and back. Noticed during the 2nd 15 minutes (coming back on 150) that the grade was fairly steep. I hadn't really noticed it on Sunday. I guess the wind and my attention elsewhere.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Elevation Change	Ascent/ Descent	Avg. grade Ascent	Avg. grade Descent	Average Pace	Average Heart rate
1	11:54:01 AM	0.00 mi	00:09:32.7	1.00 mi	-90 ft	+1 ft / -91 ft	0.01 mi @ +2.0%	0.41 mi @ -4.2%	09:33 min/mi	124.7 bpm (70%)
2	12:03:32 PM	1.00 mi	00:10:02.1	1.00 mi	-12 ft	+20 ft / -32 ft	0.13 mi @ +2.9%	0.17 mi @ -3.5%	10:02 min/mi	131.1 bpm (74%)
3	12:13:35 PM	2.00 mi	00:11:39.5	1.00 mi	+73 ft	+62 ft / 11 ft	0.37 mi @ +3.1%	0.05 mi @ +3.9%	11:40 min/mi	130.3 bpm (74%)
4	12:25:15 PM	3.00 mi	00:11:48.8	1.00 mi	+67 ft	+71 ft / -4 ft	0.37 mi @ +3.7%	0.04 mi @ -2.0%	11:49 min/mi	130.3 bpm (74%)
5	12:37:03 PM	4.00 mi	00:11:35.2	1.00 mi	+2 ft	+20 ft / -19 ft	0.11 mi @ +3.4%	0.10 mi @ -3.4%	11:35 min/mi	129.6 bpm (73%)
6	12:48:39 PM	5.00 mi	00:06:33.2	0.54 mi	-37 ft	+10 ft / -47 ft	0.06 mi @ +3.1%	0.24 mi @ -3.7%	12:03 min/mi	129.7 bpm (73%)
Totals:			01:01:06.0	5.55 mi	+2 ft	+183 ft / -181 ft	1.05 mi @ +3.3%	1.02 mi @ -3.4%	11:01 min/mi	129.4 bpm (73%)

Heart Rate

Min.	Max.	Avg.
83.5bpm	142.7bpm	129.4bpm

Splits: Recorded laps

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

30'AB/60'LT

 

Summary

Name	30'AB/30'LT
Location	Bear River, UT
Start Time	9/7/2015 5:36 PM (UTC-05:00)		Category	My Activities:Running
Distance	5.72 mi		Time	01:00:08.0
Time Moving	01:00:08.0		Stopped	00:00:37.0
Avg. pace	10:31 min/mi		Max. pace	06:34 min/mi
Avg. heart rate	137.3 bpm		Max. heart rate	158.4 bpm
Total Ascent	252 ft +44 ft/mi		Total Descent	-254 ft -44 ft/mi
Weather	Partly cloudy; 63.1 °F
Notes	OBJECTIVE 30' AB bpm < 133 30' LT 142 < bpm < 152 Took 150 southbound. I must have looked bad. A lady slowed down and asked if I needed "a ride or something".

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Elevation Change	Ascent/ Descent	Avg. grade Ascent	Avg. grade Descent	Average Pace	Average Heart rate
1	5:36:31 PM	0.00 mi	00:11:16.9	1.00 mi	+6 ft	+62 ft / -56 ft	0.32 mi @ +3.7%	0.34 mi @ -3.1%	11:17 min/mi	124.9 bpm (71%)
2	5:47:48 PM	1.00 mi	00:12:19.9	1.00 mi	+32 ft	+100 ft / -68 ft	0.40 mi @ +4.7%	0.29 mi @ -4.4%	12:20 min/mi	128.9 bpm (73%)
3	6:00:09 PM	2.00 mi	00:06:52.5	0.57 mi	-8 ft	+7 ft / -15 ft	0.04 mi @ +2.9%	0.05 mi @ -5.8%	12:03 min/mi	128.8 bpm (73%)
4	6:07:01 PM	2.57 mi	00:09:44.9	1.00 mi	+78 ft	+47 ft / 30 ft	0.31 mi @ +2.9%	-	09:45 min/mi	145.7 bpm (82%)
5	6:16:46 PM	3.57 mi	00:08:54.7	1.00 mi	-86 ft	+0 ft / -86 ft	-	0.25 mi @ -6.5%	08:55 min/mi	147.4 bpm (83%)
6	6:26:07 PM	4.57 mi	00:09:37.7	1.00 mi	-46 ft	+17 ft / -64 ft	0.10 mi @ +3.2%	0.38 mi @ -3.2%	09:38 min/mi	148.2 bpm (84%)
7	6:35:45 PM	5.57 mi	00:01:58.9	0.18 mi	+24 ft	+21 ft / 3 ft	0.13 mi @ +3.2%	-	11:03 min/mi	149.5 bpm (84%)
Totals:			01:00:08.0	5.72 mi	+/-0 ft	+254 ft / -255 ft	1.31 mi @ +3.7%	1.31 mi @ -3.7%	10:31 min/mi	137.3 bpm (78%)

Heart Rate

Min.	Max.	Avg.
72.0bpm	158.4bpm	137.3bpm

Splits: Recorded laps

Heart Rate

Min.	Max.	Avg.
72.0bpm	158.4bpm	137.3bpm

Splits: Recorded laps

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

60'AB/60'LT

 

Summary

Name	60'AB/60'LT
Location	Bear River, UT
Start Time	9/5/2015 9:46 AM (UTC-05:00)		Category	My Activities:Running
Distance	11.70 mi		Time	02:07:31.0
Time Moving	02:07:31.0		Stopped	00:00:55.0
Avg. pace	10:54 min/mi		Max. pace	06:41 min/mi
Avg. heart rate	139.7 bpm		Max. heart rate	158.7 bpm
Weather	Cloudy; 56.2 °F
Notes	OBJECTIVE 60'AB bpm < 133 60'LT 142 < bpm 152 Had hills, elevation and a strong wind to deal with during this run. Just focused on keeping heart in target ranges as much as possible.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	9:46:44 AM	0.00 mi	00:10:04.7	1.00 mi	10:05 min/mi	123.2 bpm (70%)
2	9:56:48 AM	1.00 mi	00:10:07.8	1.00 mi	10:08 min/mi	129.5 bpm (73%)
3	10:06:55 AM	2.00 mi	00:10:28.8	1.00 mi	10:29 min/mi	129.8 bpm (73%)
4	10:17:24 AM	3.00 mi	00:12:10.5	1.00 mi	12:11 min/mi	136.6 bpm (77%)
5	10:29:35 AM	4.00 mi	00:12:16.0	1.00 mi	12:16 min/mi	134.7 bpm (76%)
6	10:41:51 AM	5.00 mi	00:07:21.3	0.54 mi	13:30 min/mi	131.4 bpm (74%)
7	10:49:12 AM	5.54 mi	00:09:59.7	1.00 mi	10:00 min/mi	147.1 bpm (83%)
8	10:59:13 AM	6.54 mi	00:11:45.6	1.00 mi	11:46 min/mi	148.0 bpm (84%)
9	11:10:58 AM	7.54 mi	00:11:14.9	1.00 mi	11:15 min/mi	149.4 bpm (84%)
10	11:22:12 AM	8.54 mi	00:09:45.9	1.00 mi	09:46 min/mi	147.5 bpm (83%)
11	11:31:59 AM	9.54 mi	00:09:43.8	1.00 mi	09:44 min/mi	147.6 bpm (83%)
12	11:41:43 AM	10.54 mi	00:10:56.6	1.00 mi	10:57 min/mi	147.0 bpm (83%)
13	11:52:40 AM	11.54 mi	00:02:31.8	0.18 mi	14:09 min/mi	148.3 bpm (84%)
Totals:			02:07:31.0	11.70 mi	10:54 min/mi	139.7 bpm (79%)

Heart Rate

Min.	Max.	Avg.
72.3bpm	158.7bpm	139.7bpm

Splits: Recorded laps

Elevation

Min.	Max.	Avg.
8044.8ft	8610.3ft	8300.0ft

Splits: Recorded laps

Map (Google Maps™): Hybrid
this interactive map will become visible, when the documentation is saved

Source: Google Maps™

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

75'AB

 

Summary

Name	75'AB
Location	CFB Family Life Center
Start Time	9/4/2015 5:41 AM (UTC-05:00)		Category	My Activities:Running:Treadmill
Distance	0.00 mi		Time	01:17:01.0
Time Moving	01:17:01.0		Stopped	00:00:00.0
Avg. heart rate	126.7 bpm		Max. heart rate	135.9 bpm
Weather
Notes	OBJECTIVE 75' bpm < 133 Ran this on the treadmill at CFB Family Life Center. Listened to personal financial planning podcasts all the while. Incline set at 1.5 throughout. Since 60' is the maximum time allowed had to combine 2 separate runs to get 75'. I think the combined distance per the treadmill was around 6.8M. I never trust a treadmill odometer as they are usually incorrect. Felt fine.

Heart Rate

Min.	Max.	Avg.
65.4bpm	135.9bpm	126.7bpm

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

30' AB/30' LT

 

Summary

Name	30' AB/30' LT
Location	Houston, TX
Start Time	9/3/2015 5:23 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.63 mi		Time	01:01:14.0
Time Moving	01:01:14.0		Stopped	00:00:06.0
Avg. pace	09:14 min/mi		Max. pace	07:17 min/mi
Avg. heart rate	137.8 bpm		Max. heart rate	155.8 bpm
Weather	Partly cloudy; 73.5 °F
Notes	OBJECTIVE 30' AB bpm < 133 30' LT 142 < bpm < 152 Felt good. Happy with paces at these heart rates. Progress ... ?

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:23:03 AM	0.00 mi	00:09:10.1	1.00 mi	09:10 min/mi	124.2 bpm (70%)
2	5:32:13 AM	1.00 mi	00:09:42.9	1.00 mi	09:43 min/mi	128.4 bpm (73%)
3	5:41:56 AM	2.00 mi	00:10:08.7	1.00 mi	10:09 min/mi	130.5 bpm (74%)
4	5:52:04 AM	3.00 mi	00:01:33.7	0.14 mi	11:32 min/mi	132.3 bpm (75%)
5	5:53:38 AM	3.14 mi	00:08:20.0	1.00 mi	08:20 min/mi	145.6 bpm (82%)
6	6:01:58 AM	4.14 mi	00:08:51.4	1.00 mi	08:51 min/mi	150.6 bpm (85%)
7	6:10:50 AM	5.14 mi	00:09:05.9	1.00 mi	09:06 min/mi	147.0 bpm (83%)
8	6:20:02 AM	6.14 mi	00:04:20.7	0.49 mi	08:51 min/mi	146.7 bpm (83%)
Totals:			01:01:14.0	6.63 mi	09:14 min/mi	137.8 bpm (78%)

Heart Rate

Min.	Max.	Avg.
81.7bpm	155.8bpm	137.8bpm

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