4M LHR

 

Summary

Name	4M LHR
Location	Houston, TX
Start Time	11/6/2014 5:08 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.64 mi		Time	00:47:00.0
Time Moving	00:47:00.0		Stopped	00:00:05.0
Average pace	10:07 min/mi		Max. pace	08:00 min/mi
Average heart rate	127 bpm		Max. heart rate	158 bpm
Average cadence	80 rpm		Max. cadence	92 rpm
Weather	Light rain; 62.2 °F
Notes	OBJECTIVE 4M <133 bpm Heart rate monitor kept this recovery run honest. Light rain all the way. Felt reasonably good following yesterday's big workout.

Heart Rate

Min.	Max.	Avg.
66.0 bpm	157.9 bpm	127.1 bpm

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16M w/6x3'@7:05

 

Summary

Name	16M w/6x3'@7:05
Location	Houston, TX
Start Time	11/5/2014 5:47 AM (UTC-06:00)		Category	My Activities:Running
Distance	16.42 mi		Time	02:18:04.0
Time Moving	02:18:04.0		Stopped	00:00:12.0
Average pace	08:24 min/mi		Max. pace	06:29 min/mi
Average heart rate	156 bpm		Max. heart rate	174 bpm
Average cadence	90 rpm		Max. cadence	98 rpm
Weather	Partly cloudy; 65.8 °F
Notes	OBJECTIVE 16M w/6x3' @ 7:05 & 2' active recoveries First of the midweek "Big Workouts" for this cycle. Wasn't sure I was ready for it. But it turned out okay. The mid-run intervals were fine. They stretched me ... slightly ... but were very manageable in the context of throwing them into a long run. The next time a similar workout comes up, I think I'll push the intervals out later in the run. I think rolling into these after 4 miles was a little early and made the last quarter of the run seem longer and tougher than it needed to. Or maybe that was just the distance itself without the benefit of training partners ...? Glad it's done.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate	Heart beats per mi
1	5:47:27 AM	0.00 mi	00:34:56	4.02 mi	08:41 min/mi	89 rpm	150 bpm (85%)	1303 bpmi
2	6:23:20 AM	4.02 mi	00:03:02	0.44 mi	06:58 min/mi	93 rpm	164 bpm (93%)	1147 bpmi
3	6:26:23 AM	4.46 mi	00:02:00	0.21 mi	09:21 min/mi	87 rpm	160 bpm (90%)	1494 bpmi
4	6:28:23 AM	4.67 mi	00:03:04	0.43 mi	07:03 min/mi	94 rpm	166 bpm (94%)	1170 bpmi
5	6:31:27 AM	5.11 mi	00:02:00	0.22 mi	09:16 min/mi	87 rpm	157 bpm (89%)	1455 bpmi
6	6:33:28 AM	5.32 mi	00:03:02	0.43 mi	07:00 min/mi	94 rpm	167 bpm (94%)	1168 bpmi
7	6:36:30 AM	5.76 mi	00:02:00	0.21 mi	09:46 min/mi	87 rpm	160 bpm (90%)	1562 bpmi
8	6:38:31 AM	5.96 mi	00:03:03	0.43 mi	07:03 min/mi	94 rpm	166 bpm (94%)	1175 bpmi
9	6:41:35 AM	6.40 mi	00:02:02	0.22 mi	09:16 min/mi	88 rpm	159 bpm (90%)	1473 bpmi
10	6:43:38 AM	6.62 mi	00:03:09	0.46 mi	06:52 min/mi	95 rpm	169 bpm (96%)	1163 bpmi
11	6:46:47 AM	7.08 mi	00:01:59	0.19 mi	10:34 min/mi	86 rpm	160 bpm (90%)	1688 bpmi
12	6:48:47 AM	7.27 mi	00:03:04	0.44 mi	07:01 min/mi	95 rpm	169 bpm (95%)	1186 bpmi
13	6:51:52 AM	7.70 mi	00:02:16	0.23 mi	10:04 min/mi	87 rpm	158 bpm (89%)	1590 bpmi
14	6:54:08 AM	7.93 mi	01:12:19	8.50 mi	08:30 min/mi	90 rpm	155 bpm (88%)	1320 bpmi
Totals:			02:18:04.0	16.42 mi	08:24 min/mi	90 rpm	156 bpm (88%)	1309 bpmi

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8M EZ w/6x30"@6:55 w/90" jog

 

Summary

Name	8M EZ w/6x30"@6:55
Location	Houston, TX
Start Time	11/4/2014 5:21 AM (UTC-06:00)		Category	My Activities:Running
Distance	8.22 mi		Time	01:11:34.0
Time Moving	01:11:34.0		Stopped	00:00:09.0
Average pace	08:42 min/mi		Max. pace	06:26 min/mi
Average heart rate	149 bpm		Max. heart rate	177 bpm
Average cadence	88 rpm		Max. cadence	93 rpm
Weather	Sunny; 65.7 °F
Notes	OBJECTIVE 8M EZ w/6x30" @ 6:55 w/90" active recoveries Another nice morning. Good run. Felt fine throughout. The 30 second intervals went by so fast I was still running hard during recoveries (oops!). The fast pace came easy too.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate	Heart beats per mi
1	5:21:39 AM	0.00 mi	00:32:05	3.58 mi	08:57 min/mi	87 rpm	145 bpm (82%)	1301 bpmi
2	5:54:51 AM	3.58 mi	00:00:30	0.07 mi	06:48 min/mi	92 rpm	155 bpm (88%)	1055 bpmi
3	5:55:22 AM	3.66 mi	00:01:31	0.20 mi	07:47 min/mi	85 rpm	159 bpm (90%)	1243 bpmi
4	5:56:53 AM	3.85 mi	00:00:30	0.07 mi	07:22 min/mi	90 rpm	157 bpm (89%)	1160 bpmi
5	5:57:24 AM	3.92 mi	00:01:30	0.16 mi	09:28 min/mi	86 rpm	149 bpm (84%)	1416 bpmi
6	5:58:55 AM	4.08 mi	00:00:30	0.08 mi	06:28 min/mi	92 rpm	155 bpm (88%)	1005 bpmi
7	5:59:25 AM	4.16 mi	00:01:30	0.17 mi	08:45 min/mi	86 rpm	154 bpm (87%)	1351 bpmi
8	6:00:55 AM	4.33 mi	00:00:30	0.07 mi	07:12 min/mi	90 rpm	156 bpm (88%)	1127 bpmi
9	6:01:26 AM	4.40 mi	00:01:30	0.17 mi	08:46 min/mi	87 rpm	152 bpm (86%)	1333 bpmi
10	6:02:56 AM	4.57 mi	00:00:30	0.07 mi	06:46 min/mi	92 rpm	159 bpm (90%)	1077 bpmi
11	6:03:27 AM	4.65 mi	00:01:30	0.18 mi	08:23 min/mi	86 rpm	154 bpm (87%)	1295 bpmi
12	6:04:57 AM	4.83 mi	00:00:30	0.07 mi	07:22 min/mi	88 rpm	157 bpm (88%)	1154 bpmi
13	6:05:27 AM	4.89 mi	00:01:30	0.16 mi	09:22 min/mi	86 rpm	152 bpm (86%)	1427 bpmi
14	6:06:58 AM	5.06 mi	00:27:21	3.16 mi	08:38 min/mi	89 rpm	150 bpm (85%)	1296 bpmi
Totals:			01:11:34.0	8.22 mi	08:42 min/mi	88 rpm	149 bpm (84%)	1293 bpmi

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4M LHR

Summary

Name	4M LHR
Location	Houston, TX
Start Time	11/3/2014 5:11 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.65 mi		Time	00:46:46.0
Time Moving	00:46:46.0		Stopped	00:00:01.0
Average pace	10:03 min/mi		Max. pace	08:01 min/mi
Average heart rate	127 bpm		Max. heart rate	140 bpm
Average cadence	79 rpm		Max. cadence	92 rpm
Weather	Sunny; 55.1 °F
Notes	OBJECTIVE 4M @ LHR <133 bpm Cool temps felt good. Humidity amplified the cool morning air. Left hamstring felt a bit tweaked at the outset but wasn't in issue once moving. Inspired by watching the NYC marathon yesterday. Amazed by the elite runners' performances under difficult conditions. The winds were gusting between 20-25 mph and were in the runners' faces over 20 miles of the course.

Cadence

Min.	Max.	Avg.
57.1 rpm	91.8 rpm	79.4 rpm

Heart Rate

Min.	Max.	Avg.
79.6 bpm	139.9 bpm	127.3 bpm

Pace

Min.	Max.	Avg.
14.7 min/mi	8.0 min/mi	10.1 min/mi

 

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16M Alternator

 

Summary

Name	16M
Location	Houston, TX
Start Time	11/1/2014 6:08 AM (UTC-05:00)		Category	My Activities:Running
Distance	16.04 mi		Time	02:13:52.0
Time Moving	02:13:52.0		Stopped	00:00:32.0
Average pace	08:20 min/mi		Max. pace	04:32 min/mi
Weather	Sunny; 51.5 °F
Notes	OBJECTIVE 16M alternating between 9:00 mile & 7:59 mile With the turn of the calendar, cool temperatures came to Houston and it was awesome for this morning's run. I did a pretty good job of alternating my pace each mile. It's good for training but not so great for socializing during the run! Hopefully the group understands. This run felt very manageable throughout. I'm sure the pace management helped a lot.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	6:08:28 AM	0.00 mi	00:08:48	1.00 mi	08:48 min/mi
2	6:17:17 AM	1.00 mi	00:07:52	1.00 mi	07:52 min/mi
3	6:25:18 AM	2.00 mi	00:08:49	1.00 mi	08:49 min/mi
4	6:41:28 AM	3.00 mi	00:08:02	1.00 mi	08:02 min/mi
5	6:49:30 AM	4.00 mi	00:08:41	1.00 mi	08:41 min/mi
6	7:02:06 AM	5.00 mi	00:08:00	1.00 mi	08:00 min/mi
7	7:14:24 AM	6.00 mi	00:08:59	1.00 mi	08:59 min/mi
8	7:26:44 AM	7.00 mi	00:07:49	1.00 mi	07:49 min/mi
9	7:34:34 AM	8.00 mi	00:08:29	1.00 mi	08:29 min/mi
10	7:43:03 AM	9.00 mi	00:07:58	1.00 mi	07:58 min/mi
11	7:57:44 AM	10.00 mi	00:08:46	1.00 mi	08:46 min/mi
12	8:06:31 AM	11.00 mi	00:07:59	1.00 mi	07:59 min/mi
13	8:14:30 AM	12.00 mi	00:08:57	1.00 mi	08:57 min/mi
14	8:23:27 AM	13.00 mi	00:07:57	1.00 mi	07:57 min/mi
15	8:32:04 AM	14.00 mi	00:08:55	1.00 mi	08:55 min/mi
16	8:40:59 AM	15.00 mi	00:07:49	1.00 mi	07:49 min/mi
17	8:48:49 AM	16.00 mi	00:00:27	0.06 mi	07:37 min/mi
Totals:			02:13:52.0	16.04 mi	08:20 min/mi

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4-5M EZ

Summary

Name	4M EZ
Location	Houston, TX
Start Time	10/30/2014 5:29 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.63 mi		Time	00:39:22.0
Time Moving	00:39:22.0		Stopped	00:00:07.0
Average pace	08:30 min/mi		Max. pace	07:31 min/mi
Average cadence	88 rpm		Max. cadence	90 rpm
Weather	Sunny; 59.6 °F
Notes	OBJECTIVE 4-5M Slow ~9:17/mi. Weather was great. Good morning run.

Cadence

Min.	Max.	Avg.
44.4 rpm	90.0 rpm	88.2 rpm

 

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6M MOD

 

Summary

Name	6M Moderate
Location	Houston, TX
Start Time	10/24/2014 4:56 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.88 mi		Time	00:49:33.0
Time Moving	00:49:33.0		Stopped	00:00:02.0
Average pace	08:25 min/mi		Max. pace	07:36 min/mi
Average heart rate	137 bpm		Max. heart rate	147 bpm
Average cadence	91 rpm		Max. cadence	94 rpm
Weather	Sunny; 57.6 °F
Notes	OBJECTIVE 6M Moderate @ 8:24 A bit cooler this morning. Making it even more to my liking. Felt fine. Left knee was still "there" but certainly not any issue.

Cadence

Min.	Max.	Avg.
68.4 rpm	93.8 rpm	90.8 rpm

Heart Rate

Min.	Max.	Avg.
75.7 bpm	146.8 bpm	137.2 bpm

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3M LHR

 

Summary

Name	3M LHR
Location	Houston, TX
Start Time	10/23/2014 6:34 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.28 mi		Time	00:30:08.0
Time Moving	00:30:08.0		Stopped	00:00:05.0
Average pace	09:11 min/mi		Max. pace	07:36 min/mi
Average heart rate	125 bpm		Max. heart rate	136 bpm
Average cadence	85 rpm		Max. cadence	91 rpm
Weather	Cloudy; 62.8 °F
Notes	OBJECTIVE 3M LHR @ < 133 bpm Birthday run. Kept it easy, easy. Everything felt okay except for the outside of left knee. Feels a little like ITB but not nearly as intense. Will monitor over the next couple days.

Cadence

Min.	Max.	Avg.
35.7 rpm	91.0 rpm	84.8 rpm

Heart Rate

Min.	Max.	Avg.
76.5 bpm	135.5 bpm	125.4 bpm

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5M LHR Recovery

 

Map: Street - openstreetmap.org (Mapnik)

Summary

Name	5M LHR Recovery
Location	Houston, TX
Start Time	10/22/2014 9:36 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.10 mi		Time	00:53:59.0
Time Moving	00:53:59.0		Stopped	00:00:03.0
Average pace	10:34 min/mi		Max. pace	05:38 min/mi
Average heart rate	128 bpm		Max. heart rate	148 bpm
Average cadence	78 rpm		Max. cadence	91 rpm
Weather	Sunny; 72.6 °F
Notes	OBJECTIVE 4-6M Recovery @ 133 bpm Probably not the smartest thing but went out for a recovery/make-up run only a couple hours after finishing my morning run. Rode with P to Collins Park. Looped around Collins then over to Meyer Park then back home. Got word from work that the network is down and it's a "work from home" day. I appreciate having the flexibility and ditching the 70 minutes of commuting time today!

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8M EZ

 

Summary

Name	8M EZ
Location	Houston, TX
Start Time	10/22/2014 5:31 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.90 mi		Time	01:07:07.0
Time Moving	01:07:07.0		Stopped	00:00:06.0
Average pace	08:29 min/mi		Max. pace	07:40 min/mi
Average heart rate	142 bpm		Max. heart rate	179 bpm
Average cadence	91 rpm		Max. cadence	94 rpm
Weather	Sunny; 63.5 °F
Notes	OBJECTIVE 8M EZ @ 9:17/mi. Missed yesterday's run due to a splitting headache which I attribute to allergies triggered by currently very high weed pollen. With the extra day of rest, felt pretty good this morning.

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3M EZ

 

Summary

Name	3M EZ
Location	Houston, TX
Start Time	10/20/2014 5:16 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.95 mi		Time	00:26:16.0
Time Moving	00:26:16.0		Stopped	00:00:03.0
Average pace	08:54 min/mi		Max. pace	08:03 min/mi
Average heart rate	115 bpm		Max. heart rate	135 bpm
Average cadence	87 rpm		Max. cadence	90 rpm
Weather	Sunny; 62.6 °F
Notes	OBJECTIVE 3M EZ @ 9:17 Interesting. Late last week, as well as during and after Saturday's long run, I had pretty much convinced myself that I had recovered from St. George. Today's run was proof that have not. General soreness in my legs. I surmise it's from microtears redone during Saturday's run. I highly doubt it's anything to worry about; simply a reminder to be careful during the coming week and error on the side of caution. Borrowing Josh's footpod which syncd to my Garmin without much trouble. I'm not sure it's calibrated properly yet. Need to do some reading to make sure calibration is correct.

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12M EZ

 

Summary

Name	12M EZ
Location	Houston, TX
Start Time	10/18/2014 6:04 AM (UTC-05:00)		Category	My Activities:Running
Distance	12.49 mi		Time	01:43:25.0
Time Moving	01:43:25.0		Stopped	00:00:14.0
Average pace	08:16 min/mi		Max. pace	07:17 min/mi
Weather	Sunny; 66.9 °F
Notes	OBJECTIVE 12M @ 8:24 Beautiful morning for a run. Enjoyed getting back together with the Saturday group. Felt good. Had visions of a hard push at the end because I was feeling good but resisted. It can wait for another day. In other news, I got my heart rate monitor chest strap back up and running after today's run. Also, Josh lent me his footpod. I'm not sure yet if it will sync with my Garmin or not but I'm looking forward to trying.

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4M EZ

 

Summary

Name	4M EZ
Location	Houston, TX
Start Time	10/17/2014 5:04 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.61 mi		Time	00:40:39.0
Time Moving	00:40:39.0		Stopped	00:00:10.0
Average pace	08:48 min/mi		Max. pace	07:47 min/mi
Weather	Sunny; 65.2 °F
Notes	OBJECTIVE 4M EZ ~9:17 Easy run. Felt fine. Loving the cooler temperatures!

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2M EZ

 

Summary

Name	2M EZ
Location	Houston, TX
Start Time	10/16/2014 7:06 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.30 mi		Time	00:20:33.0
Time Moving	00:20:33.0		Stopped	00:00:05.0
Average pace	08:57 min/mi		Max. pace	08:04 min/mi
Weather	Sunny; 60.2 °F
Notes	OBJECTIVE 2M @ 9:18 Slowly but surely legs are coming back to me. Yesterday felt good. Today I could feel yesterday's run still on my legs. Damage from St. George's steep downhills is still being repaired but every day is progress. Just need to be patient for now.

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8M EZ

 

Summary

Name	8M EZ
Location	Houston, TX
Start Time	10/15/2014 6:00 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.26 mi		Time	01:11:32.0
Time Moving	01:11:32.0		Stopped	00:00:08.0
Average pace	08:39 min/mi		Max. pace	07:48 min/mi
Weather	Sunny; 53.0 °F
Notes	OBJECTIVE 8M EZ Another really nice morning for a run. Started late. Took it easy. Enjoyed it and felt good.

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4M EZ

 

Summary

Name	4M EZ
Location	Houston, TX
Start Time	10/14/2014 5:48 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.62 mi		Time	00:42:10.0
Time Moving	00:42:10.0		Stopped	00:00:15.0
Average pace	09:07 min/mi		Max. pace	08:10 min/mi
Weather	Sunny; 56.9 °F
Notes	Hello, cool temperatures. Welcome to Houston! It's been quite some time since you have visited .... Great running weather this morning. Ten days after the marathon and I'm still feeling fragile. Decided I've really got to take it easy for at least another week. These are the times I've injured myself in the past. OBJECTIVE 4-6M EZ

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2M EZ

 

Summary

Name	2M EZ
Location	Houston, TX
Start Time	10/13/2014 4:52 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.25 mi		Time	00:20:55.0
Time Moving	00:20:55.0		Stopped	00:00:04.0
Average pace	09:17 min/mi		Max. pace	08:14 min/mi
Weather	Sunny; 76.6 °F
Notes	OBJECTIVE 2M @ 9:17 Definitely still in recovery mode. Surprised by how stiff and sore I was this morning. Saturday's effort was not hard by any stretch but my body is clearly still repairing damage from the hills of St. George.

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8M Long

 

Summary

Name	8M Long
Location	Houston, TX
Start Time	10/12/2014 5:59 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.39 mi		Time	01:10:56.0
Time Moving	01:10:56.0		Stopped	00:00:04.0
Average pace	08:27 min/mi		Max. pace	07:07 min/mi
Weather	Partly cloudy; 65.8 °F
Notes	OBJECTIVE 8 mi.@ 8:37 Such a beautiful morning for a run .... Felt sore starting out but that shook out pretty fast and felt good the rest of the way.

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2M Recovery (STG)

 

Summary

Name	2M Recovery
Location	Houston, TX
Start Time	10/10/2014 6:27 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.22 mi		Time	00:20:10.0
Time Moving	00:20:10.0		Stopped	00:00:04.0
Average pace	09:04 min/mi		Max. pace	08:14 min/mi
Weather	Sunny; 76.0 °F
Notes	The general soreness in my legs is mostly gone. In its place, a little stiffness. But the good news seems to be I'm getting closer to normal. I'll rest tomorrow then see how things are feeling.

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2M Recovery

 

Summary

Name	2M Recovery
Location	Houston, TX
Start Time	10/9/2014 6:04 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.22 mi		Time	00:20:58.0
Time Moving	00:20:58.0		Stopped	00:00:12.0
Average pace	09:26 min/mi		Max. pace	08:00 min/mi
Average heart rate	124 bpm		Max. heart rate	169 bpm
Weather	Sunny; 71.2 °F
Notes	Always fascinated by the human body's resilience and ability to recover. Getting back bit by bit; day by day.

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2M Recovery

 

Summary

Name	2M Recovery
Location	Houston, TX
Start Time	10/8/2014 5:34 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.26 mi		Time	00:22:31.0
Time Moving	00:22:31.0		Stopped	00:00:02.0
Average pace	09:57 min/mi		Max. pace	08:20 min/mi
Average heart rate	123 bpm		Max. heart rate	143 bpm
Weather	Sunny; 72.7 °F
Notes	Legs are slowly returning from the abyss ....

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2M Recovery

 

Summary

Name	2M Recovery
Location	Houston, TX
Start Time	10/7/2014 5:29 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.25 mi		Time	00:24:58.0
Time Moving	00:24:58.0		Stopped	00:00:02.0
Average pace	11:05 min/mi		Max. pace	08:30 min/mi
Average heart rate	122 bpm		Max. heart rate	152 bpm
Weather	Sunny; 66.1 °F
Notes	Laughed to myself just before taking my first step. Wasn't sure how I was going to run since I can barely walk! Still REALLY sore from the marathon but figured 72 hours after-the-fact ... maybe I'd feel better if I tried stretching it out ....

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St George Marathon 2014

 

Summary

Name	St. George Marathon 2014
Location	St. George, UT
Start Time	10/4/2014 8:04 AM (UTC-05:00)		Category	My Activities:Running
Distance	26.24 mi		Time	03:28:03.0
Time Moving	03:28:03.0		Stopped	00:01:21.0
Average pace	07:55 min/mi		Max. pace	06:01 min/mi
Weather	Sunny; 61.0 °F

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	8:04:21 AM	0.00 mi	00:08:01	1.00 mi	08:01 min/mi
2	8:12:22 AM	1.00 mi	00:07:51	1.00 mi	07:51 min/mi
3	8:20:13 AM	2.00 mi	00:07:25	1.00 mi	07:25 min/mi
4	8:27:40 AM	3.00 mi	00:07:19	1.00 mi	07:19 min/mi
5	8:34:59 AM	4.00 mi	00:07:33	1.00 mi	07:33 min/mi
6	8:42:32 AM	5.00 mi	00:07:28	1.00 mi	07:28 min/mi
7	8:50:01 AM	6.00 mi	00:07:28	1.00 mi	07:28 min/mi
8	8:57:29 AM	7.00 mi	00:08:21	1.00 mi	08:21 min/mi
9	9:05:51 AM	8.00 mi	00:08:01	1.00 mi	08:01 min/mi
10	9:13:53 AM	9.00 mi	00:07:56	1.00 mi	07:56 min/mi
11	9:21:50 AM	10.00 mi	00:08:08	1.00 mi	08:08 min/mi
12	9:29:59 AM	11.00 mi	00:08:12	1.00 mi	08:12 min/mi
13	9:38:11 AM	12.00 mi	00:07:38	1.00 mi	07:38 min/mi
14	9:45:49 AM	13.00 mi	00:07:30	1.00 mi	07:30 min/mi
15	9:53:20 AM	14.00 mi	00:07:12	1.00 mi	07:12 min/mi
16	10:00:33 AM	15.00 mi	00:07:21	1.00 mi	07:21 min/mi
17	10:07:54 AM	16.00 mi	00:07:33	1.00 mi	07:33 min/mi
18	10:15:27 AM	17.00 mi	00:07:34	1.00 mi	07:34 min/mi
19	10:23:01 AM	18.00 mi	00:08:21	1.00 mi	08:21 min/mi
20	10:31:23 AM	19.00 mi	00:08:26	1.00 mi	08:26 min/mi
21	10:39:49 AM	20.00 mi	00:08:29	1.00 mi	08:29 min/mi
22	10:48:19 AM	21.00 mi	00:09:47	1.00 mi	09:47 min/mi
23	10:58:06 AM	22.00 mi	00:08:51	1.00 mi	08:51 min/mi
24	11:06:57 AM	23.00 mi	00:08:14	1.00 mi	08:14 min/mi
25	11:15:12 AM	24.00 mi	00:08:28	1.00 mi	08:28 min/mi
26	11:23:41 AM	25.00 mi	00:08:23	1.00 mi	08:23 min/mi
27	11:32:04 AM	26.00 mi	00:01:40	0.25 mi	06:44 min/mi
Totals:			03:28:03.0	26.24 mi	07:55 min/mi

Pace

Min.	Max.	Avg.
16.3 min/mi	6.0 min/mi	7.9 min/mi

Splits: Recorded laps

Weather

	Avg.	Min.	Max.
Temperature	61.0 °F	52.6 °F	73.1 °F
Pressure	30.0 inHg	29.9 inHg	30.1 inHg
Humidity	39.5 %	31.9 %	44.5 %
Dew point	34.7 °F	33.0 °F	36.4 °F
Precipitation	0.0 mm/h	0.0 mm/h	0.0 mm/h
Solar radiation	139.7	0.0	383.0
Wind Speed	2.3 mph	0.4 mph	4.5 mph
Tailwind(-) / Headwind(+)	-0.9 mph	-3.4 mph	2.4 mph
Headwind	0.2 mph	0.0 mph	2.4 mph
Tailwind	1.0 mph	0.0 mph	3.4 mph

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(see http://www.sporttracks-plugins.com)

"Seize your glory. Hold nothing back."

From movie 300: Rise of An Empire on plane to marathon.


Sent from my iPhone

2M Tempo (Tapering)

 

Summary

Name	2M Tempo (Tapering)
Location	Houston, TX
Start Time	10/2/2014 5:54 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.56 mi		Time	00:37:14.0
Time Moving	00:37:14.0		Stopped	00:00:05.0
Average pace	08:09 min/mi		Max. pace	06:44 min/mi
Weather	Sunny
Notes	OBJECTIVE WU 2M tempo @ 7:22 CD ACHIEVED WU 2M @ 7:21 CD Time for "taper madness"! This run went fine except for my left hamstring which I apparently tweaked on Tuesday's run. I didn't notice it at the time but it's been something of a nuisance ever since. It doesn't keep me from running but I am concerned it is the weakest link in my physical chain. Carbo loading is going well. I think this is my best load ever. I had a little struggle yesterday consuming enough and feeling bloated. But by the end of the day I got all my carbs. The scale showed a 2 pound gain over yesterday so I'm hoping that consists entirely of carbohydrates and water. I'll take another 2 pounds today if I can get it. Tuesday 1,475 kCal 48% protein 46% fat 4% carbohydrate Wednesday 3,329 kCal 86% carbohydrate 7% protein 7% fat

Athlete

Weight: 154.50 lb BMI: 21.0 Resting heart rate: 48 bpm Max. heart rate:   Diary: O2=97%

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:54:07 AM	0.00 mi	00:13:23	1.51 mi	08:51 min/mi
2	6:07:51 AM	1.51 mi	00:07:19	1.00 mi	07:19 min/mi
3	6:15:11 AM	2.51 mi	00:07:22	1.00 mi	07:22 min/mi
4	6:22:33 AM	3.51 mi	00:09:14	1.06 mi	08:42 min/mi
Totals:			00:37:14.0	4.56 mi	08:09 min/mi

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

Mixed Intervals (Tapering)

 

Summary

Name	Mixed Intervals (Tapering)
Location	Houston, TX
Start Time	9/30/2014 5:38 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.14 mi		Time	00:40:47.0
Time Moving	00:40:47.0		Stopped	00:00:03.0
Average pace	07:56 min/mi		Max. pace	06:21 min/mi
Weather	Sunny; 72.6 °F
Notes	OBJECTIVE WU 2k @ 7:22 w/90 sec. active recovery 1M @ 7:01 w/90 sec. active recovery 1k @ 6:46 CD ACHIEVED WU 705 / 657 / 640 CD I wanted to "feel fast" this morning so I dusted off the old Mizuno Musha's. They felt light on my feet and helped me get off to a good start. Running intervals while in the glycogen depletion stage is not the most pleasant thing but I was able to focus and hit all my times. I actually felt pretty good out there today. Yesterday's nutrition went okay. I generally made all my objectives with only a light headache throughout much of the day. kCal = 1662 Protein = 48% Fat = 46% Carbohydrate = 7% (28g by my count) One more day then I'll flip the switch tomorrow and start loading. I'm also very happy to report that this morning I weighed in at 153.5 reaching my 155 race day goal yesterday. Once the loading starts I'll likely gain at least a couple pounds back but I'll be happy to use it along the course Saturday.

Athlete

Weight: 153.50 lb BMI: 20.8 Resting heart rate: 47 bpm Max. heart rate:   Diary: O2=96%

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:38:01 AM	0.00 mi	00:09:49	1.10 mi	08:56 min/mi
2	5:48:53 AM	1.10 mi	00:08:46	1.24 mi	07:04 min/mi
3	5:57:41 AM	2.34 mi	00:01:30	0.14 mi	11:06 min/mi
4	5:59:11 AM	2.47 mi	00:06:57	1.00 mi	06:57 min/mi
5	6:06:08 AM	3.47 mi	00:01:30	0.13 mi	11:57 min/mi
6	6:07:38 AM	3.60 mi	00:04:07	0.62 mi	06:40 min/mi
7	6:11:46 AM	4.22 mi	00:08:10	0.93 mi	08:46 min/mi
Totals:			00:40:47.0	5.14 mi	07:56 min/mi

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

6M Base

 

Summary

Name	6M Base
Location	Houston, TX
Start Time	9/29/2014 5:17 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.02 mi		Time	00:52:08.0
Time Moving	00:52:08.0		Stopped	00:00:09.0
Average pace	08:39 min/mi		Max. pace	07:54 min/mi
Weather	Sunny; 71.4 °F
Notes	OBJECTIVE 6 mi.@ 810-901 Typical week-before-a-marathon questions swirling in my head during this morning's run. How am I going to do this? What is my "true" fitness level? Has my training been adequate? etc. etc. etc. Needless to say a lot of doubts and uncertainty. Started glycogen depletion yesterday. Will continue today and tomorrow. Wednesday through Friday will be dedicated to carbohydrate super saturation. Oddly, I'm looking forward to the dietary challenges the week presents.

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

12M Tapering Long

 

Summary

Name	12M Tapering Long
Location	Houston, TX
Start Time	9/27/2014 6:08 AM (UTC-05:00)		Category	My Activities:Running
Distance	11.99 mi		Time	01:38:44.0
Time Moving	01:38:44.0		Stopped	00:00:18.0
Average pace	08:13 min/mi		Max. pace	06:14 min/mi
Weather	Sunny; 73.0 °F
Notes	OBJECTIVE 12M @ 8:10-9:01 Tapering long run with the downtown group. Most people seem to have events during the coming couple weeks so there is excitement for that and extra energy from tapering. I felt fine; nothing special, nothing bad. Maybe a bit pensive about next Saturday. The reality is I don't truly know where my fitness stands and I haven't had a particularly impressive or complete training cycle.

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(see http://www.sporttracks-plugins.com)

7M LHR

 

Summary

Name	LHR Recovery
Location	Houston, TX
Start Time	9/25/2014 5:31 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.63 mi		Time	01:18:39.0
Time Moving	01:18:39.0		Stopped	00:00:24.0
Average pace	10:18 min/mi		Max. pace	07:46 min/mi
Average heart rate	127 bpm		Max. heart rate	145 bpm
Weather	Sunny; 70.1 °F
Notes	OBJECTIVE 7M Base Run Strapped on the heart rate monitor and turned this into a pure recovery run. Legs feeling a bit chewed up. Only they it could be is the hills in New York but that seems to long ago. Weird ... ? Two dogs on the loose jumped me at Strack and Wunderlich so I reversed the entire route.

Heart Rate

Min.	Max.	Avg.
78.5 bpm	144.9 bpm	127.3 bpm

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

Mixed Intervals

 

Summary

Name	Mixed Intervals
Location	Houston, TX
Start Time	9/24/2014 5:18 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.87 mi		Time	00:45:50.0
Time Moving	00:45:50.0		Stopped	00:00:04.0
Average pace	07:48 min/mi		Max. pace	05:47 min/mi
Weather	Sunny; 65.1 °F
Notes	OBJECTIVE WU 2k @ 7:22 w/90 sec. recovery 1k @ 7:01 w/90 sec. recovery 1M @ 6:46 w/90 sec. recovery 800m @ 6:32 CD ACHIEVED WU 7:04/6:45/6:37/6:23 CD I suppose no big victory should be taken in nailing a tapering interval workout when temperatures are 10°F lower than what I've been running in for months. No matter. I'm claiming victory and it feels good!

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:18:13 AM	0.00 mi	00:09:09	1.09 mi	08:24 min/mi
2	5:28:26 AM	1.09 mi	00:08:45	1.24 mi	07:03 min/mi
3	5:37:11 AM	2.33 mi	00:01:30	0.13 mi	11:22 min/mi
4	5:39:23 AM	2.46 mi	00:06:44	1.00 mi	06:44 min/mi
5	5:46:07 AM	3.46 mi	00:01:30	0.13 mi	11:39 min/mi
6	5:47:37 AM	3.59 mi	00:04:06	0.62 mi	06:37 min/mi
7	5:51:43 AM	4.21 mi	00:01:30	0.12 mi	12:34 min/mi
8	5:53:19 AM	4.33 mi	00:03:11	0.50 mi	06:22 min/mi
9	5:56:30 AM	4.83 mi	00:09:33	1.07 mi	08:56 min/mi
Totals:			00:45:50.0	5.87 mi	07:48 min/mi

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