LHR Recovery

 

Summary

Name	6M LHR
Location	Houston, TX
Start Time	10/2/2013 5:25 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.78 mi		Time	01:02:17.0
Time Moving	01:02:17.0		Stopped	00:00:02.0
Average pace	10:46 min/mi		Max. pace	08:30 min/mi
Average heart rate	130 bpm		Max. heart rate	146 bpm
Weather	Sunny; 74.8 °F
Notes	OBJECTIVE 2-6 mi. recovery run @ low heart rate = 124-134 bpm Calves were very tight this morning. Only loosened up over half way into this one. Had a hard time keeping heart rate down. It seemed my heart rate monitor was "volatile"; bouncing around sporadically. It's been this way before a couple of times. I always figured it was my heart. Not so sure it isn't the technology. Wore brand new Brooks Ghost 5 for the first time today. I've had them squirreled away. My red Mizuno Wave Rider 13's are officially retired today after 601 miles. Yesterday I registered for the Ogden Marathon lottery. The marathon is May 17. I should be ready to go by then. The lottery results will be published in a couple weeks.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:25:31 AM	0.00 mi	00:09:41	1.00 mi	09:41 min/mi	126 bpm (71%)
2	5:35:13 AM	1.00 mi	00:10:20	1.00 mi	10:20 min/mi	131 bpm (74%)
3	5:45:34 AM	2.00 mi	00:10:55	1.00 mi	10:55 min/mi	130 bpm (74%)
4	5:56:29 AM	3.00 mi	00:11:22	1.00 mi	11:22 min/mi	131 bpm (74%)
5	6:07:51 AM	4.00 mi	00:11:14	1.00 mi	11:14 min/mi	130 bpm (74%)
6	6:19:16 AM	5.00 mi	00:08:40	0.78 mi	11:04 min/mi	131 bpm (74%)
Totals:			01:02:17.0	5.78 mi	10:46 min/mi	130 bpm (73%)

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3 x 1k

 

Summary

Name	3 x 1k Repeats
Location	Houston, TX
Start Time	10/1/2013 5:26 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.79 mi		Time	00:48:55.0
Time Moving	00:48:55.0		Stopped	00:00:03.0
Average pace	08:26 min/mi		Max. pace	06:24 min/mi
Weather	Sunny; 75.5 °F
Notes	OBJECTIVE WU 1.5 mi. 3 x 1k @ 6:46 w/3 min. active recoveries CD 1.5 mi. ACHIEVED WU 1.6 mi. 6:43 6:44 6:47 CD 1.5 mi. Didn't feel good starting out; headache and tight calves. Fortunately those issues resolved themselves over the course of the warmup. The repeats were a little harder than I expected them to be. Wondering if the heat 75° and humidity 89% were the major contributors .... Will be watching with interest to see how I feel tomorrow.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:26:37 AM	0.00 mi	00:14:16	1.57 mi	09:05 min/mi
2	5:41:50 AM	1.57 mi	00:04:10	0.62 mi	06:42 min/mi
3	5:46:01 AM	2.19 mi	00:03:00	0.32 mi	09:24 min/mi
4	5:49:01 AM	2.51 mi	00:04:10	0.62 mi	06:43 min/mi
5	5:53:12 AM	3.13 mi	00:03:00	0.28 mi	10:46 min/mi
6	5:57:17 AM	3.41 mi	00:04:12	0.62 mi	06:47 min/mi
7	6:01:30 AM	4.03 mi	00:03:00	0.28 mi	10:44 min/mi
8	6:04:30 AM	4.31 mi	00:13:10	1.51 mi	08:43 min/mi
Totals:			00:48:55.0	5.79 mi	08:26 min/mi

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8M Base

Summary

Name	8M Base
Location	Houston, TX
Start Time	9/30/2013 5:19 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.90 mi		Time	01:07:55.0
Time Moving	01:07:55.0		Stopped	00:00:07.0
Average pace	08:35 min/mi		Max. pace	07:28 min/mi
Weather	Partly cloudy; 75.5 °F
Notes	OBJECTIVE 8 mi.@ 8:10-9:01 Back at it. My back still isn't right but it's much, much better than it was last week. Figured I'd feel over-rested today but, oddly, it was the opposite. I was tired. Really need to focus on getting good sleep and eating right this week.

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7M LHR

 

Summary

Name	7 M LHR
Location	Houston, TX
Start Time	9/23/2013 5:34 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.84 mi		Time	01:13:54.0
Time Moving	01:13:54.0		Stopped	00:00:03.0
Average pace	10:48 min/mi		Max. pace	08:51 min/mi
Average heart rate	129 bpm		Max. heart rate	138 bpm
Weather	Partly cloudy; 71.9 °F
Notes	Just keeping my heart rate between 124 and 134 bpm. Feelin' beat up from the weekend. Calves were very tight and back between the shoulder blades was too.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:34:44 AM	0.00 mi	00:10:01	1.00 mi	10:01 min/mi	123 bpm (70%)
2	5:44:45 AM	1.00 mi	00:10:21	1.00 mi	10:21 min/mi	129 bpm (73%)
3	5:55:06 AM	2.00 mi	00:10:48	1.00 mi	10:48 min/mi	129 bpm (73%)
4	6:05:55 AM	3.00 mi	00:10:46	1.00 mi	10:46 min/mi	130 bpm (73%)
5	6:16:42 AM	4.00 mi	00:11:13	1.00 mi	11:13 min/mi	129 bpm (73%)
6	6:27:55 AM	5.00 mi	00:11:30	1.00 mi	11:30 min/mi	129 bpm (73%)
7	6:39:25 AM	6.00 mi	00:09:19	0.86 mi	10:47 min/mi	130 bpm (73%)
Totals:			01:13:54.0	6.84 mi	10:48 min/mi	129 bpm (73%)

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Bearkat Bash 5k

 

Summary

Name	Bearkat Bash 5k
Location	Houston, TX
Start Time	9/21/2013 7:18 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.17 mi		Time	00:21:02.0
Time Moving	00:21:02.0		Stopped	00:00:00.0
Average pace	06:38 min/mi		Max. pace	05:34 min/mi
Weather	Cloudy; 70.9 °F
Notes	This was my first race in about a year; a local 5k put on by Klein High School. Since I haven't raced in some time and the workouts I've been doing really haven't lent themselves to a good estimate of my fitness, I had no idea what kind of time to expect or how I'd be feeling with a hard effort. I very likely predestined myself as I walked from the parking lot to the start area. Some quick math, suggested 7 minute miles were too slow and 6:30 was too fast. So I settled on 6:45. I'd like to think that's very nearly what I ran because I'm so tuned in to my body. In reality, I think I ran 6:45 simply because I pre-programmed myself to do so. I likely had a faster time in me. Perhaps not significantly faster; just faster than what I ended up with. Running the race is good as it now serves as my new baseline for training paces. Other tidbits: the Overall Men's Masters winner ran 18:30. He is 62 years old. I won the 40-49 age group and received a small plaque. Somehow a 21:04 doesn't seem worthy of a plaque but I suppose it's representative of the field more than anything else. I also came in 15th overall. I believe many of those ahead of me were the high school cross country team. It was fun and good to be "back in the race". http://eztoregister.com/assets/Bearkat13.HTM# 5
GPS Track Points	245, average recording interval: 5.0s / 68.25 ft

Map: Street - openstreetmap.org (Mapnik)

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	7:18:41 AM	0.00 mi	00:06:35	1.00 mi	06:35 min/mi
2	7:25:16 AM	1.00 mi	00:06:45	1.00 mi	06:45 min/mi
3	7:32:02 AM	2.00 mi	00:06:36	1.00 mi	06:36 min/mi
4	7:38:39 AM	3.00 mi	00:01:07	0.20 mi	05:42 min/mi
Totals:			00:21:02.0	3.17 mi	06:38 min/mi

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8M LHR

 

Summary

Name	8M LHR
Location	Houston, TX
Start Time	9/18/2013 5:15 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.89 mi		Time	01:20:20.0
Time Moving	01:20:20.0		Stopped	00:00:02.0
Average pace	10:10 min/mi		Max. pace	08:08 min/mi
Average heart rate	128 bpm		Max. heart rate	140 bpm
Weather	Sunny; 76.1 °F
Notes	Uneventful low-heart rate run. BPM target < 134

Heart Rate

Min.	Max.	Avg.
81.8 bpm	140.0 bpm	128.4 bpm

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~9M

 

Summary

Location	Houston, TX
Start Time	9/17/2013 5:10 AM (UTC-05:00)		Category	My Activities:Running
Distance	9.42 mi		Time	01:19:50.0
Time Moving	01:19:50.0		Stopped	00:00:04.0
Average pace	08:28 min/mi		Max. pace	07:24 min/mi
Weather	Sunny; 76.5 °F
Notes	After a couple "unforced" days off, I simply needed to get back out there. Had designs on running a 8:17 pace with whatever cutdowns were required to get there after the the first couple miles. However after about 5 miles, I could see this run wasn't the time to be pushing it hard to the end so I just let the pace happen.

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8M LHR

 

Summary

Name	8M LHR
Location	Houston, TX
Start Time	9/13/2013 5:11 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.88 mi		Time	01:16:48.0
Time Moving	01:16:48.0		Stopped	00:00:00.0
Average pace	09:44 min/mi		Max. pace	08:37 min/mi
Average heart rate	128 bpm		Max. heart rate	135 bpm
Weather	Sunny; 73.6 °F
Notes	Low heart rate, recovery run. Manged my heart rate pretty well. Felt okay; a little tightness in left calf and hips.

Heart Rate

Min.	Max.	Avg.
74.9 bpm	135.1 bpm	127.6 bpm

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:11:38 AM	0.00 mi	00:09:46	1.00 mi	09:46 min/mi	117 bpm (66%)
2	5:21:24 AM	1.00 mi	00:09:28	1.00 mi	09:28 min/mi	125 bpm (70%)
3	5:30:53 AM	2.00 mi	00:09:37	1.00 mi	09:37 min/mi	129 bpm (73%)
4	5:40:31 AM	3.00 mi	00:09:55	1.00 mi	09:55 min/mi	130 bpm (74%)
5	5:50:26 AM	4.00 mi	00:09:50	1.00 mi	09:50 min/mi	130 bpm (73%)
6	6:00:17 AM	5.00 mi	00:09:50	1.00 mi	09:50 min/mi	130 bpm (74%)
7	6:10:08 AM	6.00 mi	00:09:57	1.00 mi	09:57 min/mi	130 bpm (73%)
8	6:20:05 AM	7.00 mi	00:08:20	0.88 mi	09:27 min/mi	131 bpm (74%)
Totals:			01:16:48.0	7.88 mi	09:44 min/mi	128 bpm (72%)

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9M Tempo

 

Summary

Name	9M Tempo
Location	Houston, TX
Start Time	9/12/2013 5:30 AM (UTC-05:00)		Category	My Activities:Running
Distance	9.47 mi		Time	01:14:56.0
Time Moving	01:14:56.0		Stopped	00:00:03.0
Average pace	07:54 min/mi		Max. pace	06:49 min/mi
Weather	Sunny; 75.1 °F
Notes	OBJECTIVE WU 9 mi. tempo run @ 7:49 CD ACHIEVED WU 9 mi.@ 7:49 CD I felt "wooden" out there this morning; no spring in my step. But when it came to "decision time" around Mile 5 of rather I was going to let this workout fail or succeed, I toughened up and made it a success.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:30:29 AM	0.00 mi	00:02:28	0.25 mi	09:49 min/mi
2	5:34:13 AM	0.25 mi	00:07:48	1.00 mi	07:48 min/mi
3	5:42:01 AM	1.25 mi	00:07:45	1.00 mi	07:45 min/mi
4	5:49:47 AM	2.25 mi	00:07:43	1.00 mi	07:43 min/mi
5	5:57:30 AM	3.25 mi	00:07:51	1.00 mi	07:51 min/mi
6	6:05:22 AM	4.25 mi	00:07:48	1.00 mi	07:48 min/mi
7	6:13:11 AM	5.25 mi	00:08:02	1.00 mi	08:02 min/mi
8	6:21:14 AM	6.25 mi	00:07:51	1.00 mi	07:51 min/mi
9	6:29:05 AM	7.25 mi	00:07:46	1.00 mi	07:46 min/mi
10	6:36:51 AM	8.25 mi	00:07:44	1.00 mi	07:44 min/mi
11	6:44:36 AM	9.25 mi	00:02:04	0.21 mi	09:40 min/mi
Totals:			01:14:56.0	9.47 mi	07:54 min/mi

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5M LHR

 

Summary

Name	5M LHR
Location	Houston, TX
Start Time	9/11/2013 5:13 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.07 mi		Time	00:49:57.0
Time Moving	00:49:57.0		Stopped	00:00:01.0
Average pace	09:51 min/mi		Max. pace	08:08 min/mi
Average heart rate	128 bpm		Max. heart rate	144 bpm
Weather	Sunny; 73.7 °F
Notes	Either my heart rate monitor was having some problem this morning or my heart was all over the board. I had a hard time keeping the rate consistent.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:13:24 AM	0.00 mi	00:09:39	1.00 mi	09:39 min/mi	122 bpm (69%)
2	5:23:03 AM	1.00 mi	00:09:21	1.00 mi	09:21 min/mi	128 bpm (73%)
3	5:32:24 AM	2.00 mi	00:09:55	1.00 mi	09:55 min/mi	129 bpm (73%)
4	5:42:19 AM	3.00 mi	00:10:27	1.00 mi	10:27 min/mi	129 bpm (73%)
5	5:52:48 AM	4.00 mi	00:09:55	1.00 mi	09:55 min/mi	130 bpm (73%)
6	6:02:44 AM	5.00 mi	00:00:37	0.07 mi	09:16 min/mi	130 bpm (73%)
Totals:			00:49:57.0	5.07 mi	09:51 min/mi	128 bpm (72%)

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6 x 1 mi. Repeats

 

Summary

Name	6 x 1M Repeats
Location	Houston, TX
Start Time	9/10/2013 5:29 AM (UTC-05:00)		Category	My Activities:Running
Distance	9.47 mi		Time	01:19:01.0
Time Moving	01:19:01.0		Stopped	00:00:02.0
Average pace	08:20 min/mi		Max. pace	06:46 min/mi
Weather	Partly cloudy; 75.8 °F
Notes	OBJECTIVE WU 6 x 1 mi.@ 7:39 CD ACHIEVED WU 724/727/735/740/741/726 CD Ended up being more erratic than I'd like. Classic "felt good to begin but caught up with me over the back half". Flipped today's scheduled rest day yesterday since I was feeling pretty beat up from Saturday. I plan to roll Thursday's or Friday's recovery day to tomorrow and push the tempo run to Thursday. This way I'll be right back on track by Friday.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:29:17 AM	0.00 mi	00:02:29	0.25 mi	09:52 min/mi
2	5:33:20 AM	0.25 mi	00:07:23	1.00 mi	07:23 min/mi
3	5:40:44 AM	1.25 mi	00:04:30	0.50 mi	09:00 min/mi
4	5:45:14 AM	1.75 mi	00:07:26	1.00 mi	07:26 min/mi
5	5:52:41 AM	2.75 mi	00:04:39	0.50 mi	09:19 min/mi
6	5:57:21 AM	3.25 mi	00:07:35	1.00 mi	07:35 min/mi
7	6:04:56 AM	4.25 mi	00:05:08	0.50 mi	10:17 min/mi
8	6:10:33 AM	4.75 mi	00:07:39	1.00 mi	07:39 min/mi
9	6:18:13 AM	5.75 mi	00:05:05	0.50 mi	10:11 min/mi
10	6:23:18 AM	6.25 mi	00:07:41	1.00 mi	07:41 min/mi
11	6:31:00 AM	7.25 mi	00:05:16	0.50 mi	10:33 min/mi
12	6:36:16 AM	7.75 mi	00:07:26	1.00 mi	07:26 min/mi
13	6:43:42 AM	8.75 mi	00:04:50	0.50 mi	09:41 min/mi
14	6:48:34 AM	9.25 mi	00:01:46	0.22 mi	08:02 min/mi
Totals:			01:19:01.0	9.47 mi	08:20 min/mi

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5M LHR

 

Summary

Name	5M LHR
Location	Houston, TX
Start Time	9/8/2013 5:10 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.07 mi		Time	00:47:47.0
Time Moving	00:47:47.0		Stopped	00:00:00.0
Average pace	09:25 min/mi		Max. pace	08:21 min/mi
Average heart rate	127 bpm		Max. heart rate	138 bpm
Weather	Sunny; 73.5 °F
Notes	Low heart rate recovery. Body feeling surprisingly beaten up from yesterday's run.

Heart Rate

Min.	Max.	Avg.
75.3 bpm	137.9 bpm	127.4 bpm

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:10:13 AM	0.00 mi	00:09:45	1.00 mi	09:45 min/mi	120 bpm (68%)
2	5:19:58 AM	1.00 mi	00:09:20	1.00 mi	09:20 min/mi	127 bpm (72%)
3	5:29:19 AM	2.00 mi	00:09:10	1.00 mi	09:10 min/mi	131 bpm (74%)
4	5:38:30 AM	3.00 mi	00:09:33	1.00 mi	09:33 min/mi	130 bpm (73%)
5	5:48:03 AM	4.00 mi	00:09:21	1.00 mi	09:21 min/mi	130 bpm (73%)
6	5:57:24 AM	5.00 mi	00:00:35	0.07 mi	08:39 min/mi	131 bpm (74%)
Totals:			00:47:47.0	5.07 mi	09:25 min/mi	127 bpm (72%)

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16M w/Crew

 

Summary

Name	16M w/Crew
Location	Houston, TX
Start Time	9/7/2013 6:06 AM (UTC-05:00)		Category	My Activities:Running
Distance	15.95 mi		Time	02:12:11.0
Time Moving	02:12:11.0		Stopped	00:00:25.0
Average pace	08:17 min/mi		Max. pace	07:10 min/mi
Weather	Sunny; 77.3 °F
Notes	OBJECTIVE 16 mi. ACHIEVED 16 mi.@ I suppose I've been building up to this one for a couple months now. Thinking about it, I don't think I've gone this far since the St. George marathon in October 2011 - so almost 2 years. I started with the group and it thinned out as we went along. The last ones standing were Amy, John, Josh and me. Incredibly, Amy had done 6 before the rest of us started this morning. I felt pretty good through 8. By 10, I was looking at my watch a little too frequently calculating minutes until finished. We stopped at the Chevron for water a little less than a mile from the park. I noticed I had bloody nipples! What a rookie mistake! Another indication that I'm not properly conditioned! Once back at the park, I had mentally determined that I'd take the long way around as this would get me close to 16 mi. The other 3 went long too. They quickly dropped me. It wasn't that they were speeding up but I was slowing ... dramatically. Those last 2 miles were something of a death march and my pace just kept getting slower. But I saw my overall pace was very good and no matter how slow the last bit was, it would still be a good run if I got the distance in. I managed my way to the end. Once in, the group was ready to leave for breakfast so off they went. William was there so he and I started talking to catch up. While talking, I started feeling light headed and dizzy. Things were getting fuzzy. This was very reminiscent of how I felt after the Ogden marathon. The only other time I felt like this. I interrupted William and went to lay on the grass with my feet up. After a long stretch of several minutes, I seemed to regain some composure (and blood back to my head!). I went for the car and hoped I'd be okay for the drive home. Fortunately, I was. I think something in my nutrition must be off. My two operating theories are that I either didn't have enough sodium or enough glycogen reserves. Nevertheless, this on is done and I get credit for it! Thanks Crew for the 14-mile escort.

Running, 9/1/-9/7/2013 [show only rollups]

Start time	Distance (∑)	Time (∑)	Average Speed (∅)	Average Power (∅)	Heart Rate Zones (Standard)
					Zone 1	Zone 2	Zone 3	Zone 4	Zone 5
9/1/-9/7/2013 W	52.92 mi	07:51:01	6.6 mph	-	1.09 mi 00:10:50 +/-0 ft 5.6%	18.12 mi 03:01:38 +/-0 ft 94.4%	0.00 mi 00:00:00 +/-0 ft 0.0%	0.00 mi 00:00:00 +/-0 ft 0.0%	0.00 mi 00:00:00 +/-0 ft 0.0%

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8M LHR

 

Summary

Name	8M LHR
Location	Houston, TX
Start Time	9/6/2013 5:17 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.10 mi		Time	01:22:08.0
Time Moving	01:22:08.0		Stopped	00:00:01.0
Average pace	10:08 min/mi		Max. pace	08:29 min/mi
Average heart rate	129 bpm		Max. heart rate	135 bpm
Weather	Sunny; 76.3 °F
Notes	Just tacking on some easy miles at a low heart rate ....

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:17:27 AM	0.00 mi	00:09:43	1.00 mi	09:43 min/mi	123 bpm (70%)
2	5:27:10 AM	1.00 mi	00:09:23	1.00 mi	09:23 min/mi	129 bpm (73%)
3	5:36:34 AM	2.00 mi	00:10:04	1.00 mi	10:04 min/mi	131 bpm (74%)
4	5:46:38 AM	3.00 mi	00:10:29	1.00 mi	10:29 min/mi	131 bpm (74%)
5	5:57:08 AM	4.00 mi	00:10:20	1.00 mi	10:20 min/mi	130 bpm (74%)
6	6:07:28 AM	5.00 mi	00:10:41	1.00 mi	10:41 min/mi	130 bpm (74%)
7	6:18:10 AM	6.00 mi	00:10:19	1.00 mi	10:19 min/mi	128 bpm (73%)
8	6:28:29 AM	7.00 mi	00:10:06	1.00 mi	10:06 min/mi	130 bpm (74%)
9	6:38:37 AM	8.00 mi	00:00:58	0.10 mi	09:25 min/mi	132 bpm (75%)
Totals:			01:22:08.0	8.10 mi	10:08 min/mi	129 bpm (73%)

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6M LHR

 

Heart Rate

Min.	Max.	Avg.
87.0 bpm	136.9 bpm	128.2 bpm

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:16:21 AM	0.00 mi	00:09:37	1.00 mi	09:37 min/mi	121 bpm (68%)
2	5:25:58 AM	1.00 mi	00:09:31	1.00 mi	09:31 min/mi	129 bpm (73%)
3	5:35:30 AM	2.00 mi	00:10:00	1.00 mi	10:00 min/mi	131 bpm (74%)
4	5:45:30 AM	3.00 mi	00:10:07	1.00 mi	10:07 min/mi	130 bpm (73%)
5	5:55:38 AM	4.00 mi	00:10:48	1.00 mi	10:48 min/mi	129 bpm (73%)
6	6:06:27 AM	5.00 mi	00:10:15	1.00 mi	10:15 min/mi	129 bpm (73%)
7	6:16:43 AM	6.00 mi	00:00:08	0.01 mi	09:27 min/mi	129 bpm (73%)
Totals:			01:00:30.0	6.01 mi	10:03 min/mi	128 bpm (72%)

Summary

Name	6M LHR
Location	Houston, TX
Start Time	9/5/2013 5:16 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.01 mi		Time	01:00:30.0
Time Moving	01:00:30.0		Stopped	00:00:01.0
Average pace	10:03 min/mi		Max. pace	08:19 min/mi
Average heart rate	128 bpm		Max. heart rate	137 bpm
Weather	Sunny; 77.4 °F
Notes	Nothing special, low heart rate recovery.

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8M Tempo

 

Summary

Location	Houston, TX
Start Time	9/4/2013 5:19 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.27 mi		Time	01:05:55.0
Time Moving	01:05:55.0		Stopped	00:00:00.0
Average pace	07:57 min/mi		Max. pace	06:48 min/mi
Weather	Sunny; 79.7 °F
Notes	OBJECTIVE WU 8 mi.@ 7:49 CD ACHIEVED WU 8 mi.@ 7:52 (746/739/746/748/757/803/802/756) CD Too fast early = too slow late! I was dodging traffic on Cypresswood and, to a lesser extent, Champion Forest. I started the first 3 miles too fast and it caught up with me on the backside of this workout. I think this morning's heat index was a factor too. Glad to have it in the books!

Athlete

Weight: 159.50 lb BMI: 21.6 Resting heart rate: 47 bpm Max. heart rate:

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:19:19 AM	0.00 mi	00:02:31	0.25 mi	10:12 min/mi
2	5:23:27 AM	0.25 mi	00:07:48	1.00 mi	07:48 min/mi
3	5:31:16 AM	1.25 mi	00:07:39	1.00 mi	07:39 min/mi
4	5:38:55 AM	2.25 mi	00:07:46	1.00 mi	07:46 min/mi
5	5:46:42 AM	3.25 mi	00:07:48	1.00 mi	07:48 min/mi
6	5:54:45 AM	4.25 mi	00:07:59	1.00 mi	07:59 min/mi
7	6:02:44 AM	5.25 mi	00:08:06	1.00 mi	08:06 min/mi
8	6:10:51 AM	6.25 mi	00:08:06	1.00 mi	08:06 min/mi
9	6:18:57 AM	7.25 mi	00:07:56	1.00 mi	07:56 min/mi
10	6:26:53 AM	8.25 mi	00:00:11	0.03 mi	06:43 min/mi
Totals:			01:05:55.0	8.27 mi	07:57 min/mi

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6x1 mi. (Road)

 

Summary

Name	6 x 1M Repeats (Road)
Location	Houston, TX
Start Time	9/2/2013 5:31 AM (UTC-05:00)		Category	My Activities:Running
Distance	9.49 mi		Time	01:20:27.0
Time Moving	01:20:27.0		Stopped	00:00:03.0
Average pace	08:28 min/mi		Max. pace	06:31 min/mi
Weather	Sunny; 78.7 °F
Notes	OBJECTIVE WU 6x1 mi.@ 7:39 w/0.5 mi. active recoveries CD ACHIEVED 729/725/736/735/733/727 This one wasn't easy but it was manageable. I feel like I'm making progress.

Pace

Min.	Max.	Avg.
14.4 min/mi	6.5 min/mi	8.5 min/mi

Splits: Recorded laps

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:31:13 AM	0.00 mi	00:02:22	0.25 mi	09:26 min/mi
2	5:35:04 AM	0.25 mi	00:07:28	1.00 mi	07:28 min/mi
3	5:42:34 AM	1.25 mi	00:04:43	0.50 mi	09:27 min/mi
4	5:47:17 AM	1.75 mi	00:07:24	1.00 mi	07:24 min/mi
5	5:54:42 AM	2.75 mi	00:05:07	0.50 mi	10:14 min/mi
6	5:59:49 AM	3.25 mi	00:07:36	1.00 mi	07:36 min/mi
7	6:07:26 AM	4.25 mi	00:05:07	0.50 mi	10:14 min/mi
8	6:12:33 AM	4.75 mi	00:07:34	1.00 mi	07:34 min/mi
9	6:20:08 AM	5.75 mi	00:05:29	0.50 mi	10:58 min/mi
10	6:25:37 AM	6.25 mi	00:07:32	1.00 mi	07:32 min/mi
11	6:33:10 AM	7.25 mi	00:05:31	0.50 mi	11:03 min/mi
12	6:38:42 AM	7.75 mi	00:07:27	1.00 mi	07:27 min/mi
13	6:46:09 AM	8.75 mi	00:05:03	0.50 mi	10:06 min/mi
14	6:51:13 AM	9.25 mi	00:01:59	0.24 mi	08:10 min/mi
Totals:			01:20:27.0	9.49 mi	08:28 min/mi

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5M LHR

 

Summary

Name	5M LHR
Location	Houston, TX
Start Time	9/1/2013 5:06 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.09 mi		Time	00:49:50.0
Time Moving	00:49:50.0		Stopped	00:00:01.0
Average pace	09:47 min/mi		Max. pace	08:46 min/mi
Average heart rate	126 bpm		Max. heart rate	134 bpm
Weather	Sunny; 77.6 °F
Notes	So there's obviously something going on physiologically with these low heart rate runs the day after running a long run. Once again my pace was significantly faster at the same heart rate than it usually is. I wonder what's going on? Somehow the stress of the long run is positively impacting the "work" I can do the next day. I need to see if I can find something to read about this phenomenon. This is the first time ever on a low heart run that I didn't have to walk to keep my heart rate down. Of course, I was actively managing my heart rate but that was easier than usual given my ability to run faster at a reduced heart rate. The science will always fascinate me.

Heart Rate

Min.	Max.	Avg.
69.8 bpm	133.5 bpm	126.2 bpm

Splits: Recorded laps

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:06:48 AM	0.00 mi	00:10:05	1.00 mi	10:05 min/mi	118 bpm (67%)
2	5:16:52 AM	1.00 mi	00:09:44	1.00 mi	09:44 min/mi	125 bpm (71%)
3	5:27:07 AM	2.00 mi	00:09:38	1.00 mi	09:38 min/mi	128 bpm (73%)
4	5:36:47 AM	3.00 mi	00:09:55	1.00 mi	09:55 min/mi	130 bpm (73%)
5	5:46:42 AM	4.00 mi	00:09:35	1.00 mi	09:35 min/mi	129 bpm (73%)
6	5:56:29 AM	5.00 mi	00:00:53	0.09 mi	09:19 min/mi	130 bpm (74%)
Totals:			00:49:50.0	5.09 mi	09:47 min/mi	126 bpm (71%)

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~12M with Crew ... Revised

 

Summary

Name	12M Back with Crew ... Revised
Location	Houston, TX
Start Time	8/31/2013 6:05 AM (UTC-05:00)		Category	My Activities:Running
Distance	11.88 mi		Time	01:39:48.0
Time Moving	01:39:48.0		Stopped	00:00:11.0
Average pace	08:23 min/mi		Max. pace	06:38 min/mi
Weather	Sunny; 75.9 °F
Notes	Wasn't sure how far I'd be running today. Just wanted some miles. Decided to try it with the crew. The crew has been revised dramatically since I ran with them regularly over 2 years ago. The holdovers who I know are Augie (now pregnant), Josh and Randy. Everyone else is triathletes and seemingly solid ones at that. Based on my workouts over the last couple months, I wasn't sure if I'd be able to hang with them. I started conservatively and kept it there. That was plenty for me today. Thankfully, Randy hung back with me so we had an enjoyable time catching up over the course of our hour and a half together. Running with the group is good for me so I'll try to make it out for the Saturday long runs. It looked like the lead group was running solid 8 minute miles at the beginning and cut it down from there. They also did 14M except for a couple overachievers who did 20M. It will take time and patience but it gives me something to shoot for as I continue my comeback.

Map: Street - openstreetmap.org (Mapnik)

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8M LHR

 

Summary

Name	8M LHR
Location	Houston, TX
Start Time	8/30/2013 5:24 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.11 mi		Time	01:25:29.0
Time Moving	01:25:29.0		Stopped	00:00:06.0
Average pace	10:32 min/mi		Max. pace	08:05 min/mi
Average heart rate	129 bpm		Max. heart rate	144 bpm
Weather	Sunny; 79.6 °F
Notes	Not sure I'm ever going to get a handle on this low heart rate training. I tried to actively manage my heart rate by varying my speeds. Whenever I was a couple bpm within my target maximum, I would slow my pace. This seemed to be working for the first 2 or 3 miles. I only had to walk 3 times to get my heart rate back down (usually it's more than that). I stayed in active management mode the rest of the way and even though I only had about 5 times walking over the last 5 miles, my pace slowed dramatically. While running, I didn't really notice the warmer temperature this morning. Maybe that had something to do with it. The experiment continues ....

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:24:02 AM	0.00 mi	00:09:57	1.00 mi	09:57 min/mi	122 bpm (69%)
2	5:34:00 AM	1.00 mi	00:09:44	1.00 mi	09:44 min/mi	130 bpm (73%)
3	5:43:44 AM	2.00 mi	00:10:36	1.00 mi	10:36 min/mi	130 bpm (74%)
4	5:54:21 AM	3.00 mi	00:10:49	1.00 mi	10:49 min/mi	130 bpm (74%)
5	6:05:18 AM	4.00 mi	00:10:39	1.00 mi	10:39 min/mi	129 bpm (73%)
6	6:17:12 AM	5.00 mi	00:11:09	1.00 mi	11:09 min/mi	130 bpm (73%)
7	6:28:21 AM	6.00 mi	00:10:34	1.00 mi	10:34 min/mi	131 bpm (74%)
8	6:38:55 AM	7.00 mi	00:10:39	1.00 mi	10:39 min/mi	130 bpm (73%)
9	6:49:35 AM	8.00 mi	00:01:24	0.13 mi	10:24 min/mi	131 bpm (74%)
Totals:			01:25:29.0	8.11 mi	10:32 min/mi	129 bpm (73%)

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6M LHR

 

Summary

Name	6M LHR
Location	Houston, TX
Start Time	8/29/2013 5:23 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.89 mi		Time	01:00:08.0
Time Moving	01:00:08.0		Stopped	00:00:08.0
Average pace	10:12 min/mi		Max. pace	08:08 min/mi
Average heart rate	128 bpm		Max. heart rate	140 bpm
Weather	Sunny; 77.2 °F
Notes	Low-heart rate recovery. Calves were very tight throughout.

Heart Rate

Min.	Max.	Avg.
66.2 bpm	139.6 bpm	127.8 bpm

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8M Tempo

 

Summary

Name	8M Tempo
Location	Houston, TX
Start Time	8/28/2013 5:19 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.46 mi		Time	01:06:48.0
Time Moving	01:06:48.0		Stopped	00:00:01.0
Average pace	07:53 min/mi		Max. pace	06:41 min/mi
Weather	Sunny; 74.1 °F
Notes	Finally! After coming from back a very low fitness level three months ago, I was able to hit a tempo run! OBJECTIVE WU 8 mi.@ 7:49 CD ACHIEVED WU 749/736/746/747/747/750/746/745 CD

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:19:21 AM	0.00 mi	00:02:27	0.25 mi	09:46 min/mi
2	5:23:03 AM	0.25 mi	00:07:49	1.00 mi	07:49 min/mi
3	5:30:51 AM	1.25 mi	00:07:36	1.00 mi	07:36 min/mi
4	5:38:28 AM	2.25 mi	00:07:46	1.00 mi	07:46 min/mi
5	5:46:14 AM	3.25 mi	00:07:46	1.00 mi	07:46 min/mi
6	5:54:01 AM	4.25 mi	00:07:46	1.00 mi	07:46 min/mi
7	6:01:48 AM	5.25 mi	00:07:49	1.00 mi	07:49 min/mi
8	6:09:38 AM	6.25 mi	00:07:46	1.00 mi	07:46 min/mi
9	6:17:24 AM	7.25 mi	00:07:45	1.00 mi	07:45 min/mi
10	6:25:09 AM	8.25 mi	00:00:03	0.01 mi	08:34 min/mi
11	6:25:12 AM	8.26 mi	00:02:12	0.24 mi	09:17 min/mi
Totals:			01:06:48.0	8.46 mi	07:53 min/mi

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