Wimbledon Forest Loop ++

 

Summary

Name	Wimbledon Forest Loop ++
Location	Houston, TX
Start Time	7/12/2013 5:01 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.07 mi		Time	01:12:20.0
Time Moving	01:12:20.0		Stopped	00:00:00.0
Average pace	08:57 min/mi		Max. pace	07:35 min/mi
Weather	Clear; 80.5 °F
Calories	1078 kCal
Notes	Connected to my old Wimbledon Forest Loop route and ran it in reverse. Just let the pace be whatever. Ended up feeling good and having a nice run.

Weather

	Avg.	Min.	Max.
Temperature	80.5 °F	79.9 °F	81.0 °F
Pressure	29.9 inHg	29.9 inHg	29.9 inHg
Humidity	81.3 %	80.7 %	82.1 %
Dew point	74.2 °F	73.9 °F	74.5 °F
Heat Index	30.4	29.9	30.8
Precipitation	0.0 mm/h	0.0 mm/h	0.0 mm/h
Wind Speed	0.4 mph	0.3 mph	0.5 mph
Tailwind(-) / Headwind(+)	0.0 mph	-0.5 mph	0.5 mph
Headwind	0.1 mph	0.0 mph	0.5 mph
Tailwind	0.1 mph	0.0 mph	0.5 mph

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Cypresswood Loop LHR

 

Summary

Name	Cypresswood Loop
Location	Houston, TX
Start Time	7/11/2013 5:17 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.67 mi		Time	00:50:30.0
Time Moving	00:50:30.0		Stopped	00:00:06.0
Average pace	10:49 min/mi		Max. pace	09:21 min/mi
Average heart rate	128 bpm		Max. heart rate	136 bpm
Weather	Clear; 78.2 °F
Calories	545 kCal
Notes	Low-heart rate recovery Target: 124-134 bpm Average = 127 bpm Max = 136 bpm

Heart Rate

Min.	Max.	Avg.
81.1 bpm	135.6 bpm	127.8 bpm

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Broken Tempo

 

Splits

No	Type	Start Time	Start Distance	Duration	Distance	Average Pace
1	Active	5:05:28 AM	0.00 mi	00:10:22.0	1.00 mi	10:22 min/mi
2	Active	5:15:50 AM	1.00 mi	00:04:53.2	0.47 mi	10:19 min/mi
3	Active	5:22:02 AM	1.47 mi	00:07:48.2	1.00 mi	07:48 min/mi
4	Active	5:30:00 AM	2.47 mi	00:07:50.4	1.00 mi	07:50 min/mi
5	Active	5:37:50 AM	3.47 mi	00:03:45.0	0.45 mi	08:15 min/mi
6	Active	5:41:35 AM	3.93 mi	00:09:54.6	1.00 mi	09:54 min/mi
7	Active	6:01:03 AM	4.93 mi	00:08:57.6	0.98 mi	09:11 min/mi
Totals:				00:53:25.0	5.89 mi	09:03 min/mi

Summary

Name	Broken Tempo
Location	Houston, TX
Start Time	7/10/2013 5:05 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.89 mi		Time	00:53:25.0
Time Moving	00:53:25.0		Stopped	00:00:02.0
Average pace	09:03 min/mi		Max. pace	07:20 min/mi
Weather	Clear; 77.2 °F
Calories	773 kCal
Notes	Disheartening coming to grips that I can't even hold my former long-run pace over a 5-mile tempo run. As a runner - physically and mentally - I'm a mess right now. Tried to make excuses that it was a warm, humid (77° & 95%) morning or that it was just an "off" day. But the reality is I'm not in shape - even the supposedly conservative level I assessed myself to be. Another tempo next week .... Hopefully I make it more than 2.5 miles before pulling the plug! GOAL: 5M tempo @ 7:49 ACHIEVED: 7:48/7:50/8:15 (0.45M) Wish I would have just stayed with it to see what I finished at. At least that may have proven useful data as a reference.

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4 x .75 mi.

 

Summary

Name	4 x .75 mi.
Location	Houston, TX
Start Time	7/8/2013 5:08 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.43 mi		Time	00:48:24.0
Time Moving	00:48:24.0		Stopped	00:00:44.0
Average pace	08:54 min/mi		Max. pace	06:28 min/mi
Weather	Clear; 79.1 °F
Calories	694 kCal
Notes	This is my first real attempt at speed work in about two years. It felt like it! Just happy to have it in the books and to be on the path to improvement. Target 4 x .75 mi.@ 7:00/mi. Actual 6:56 6:59 6:58 7:00 Interesting to note that my max recorded heart rate was 177 bpm (most of the off-the-shelf calculators put me at 174).

 

Splits

No	Type	Start Time	Start Distance	Duration	Distance	Average Pace
1	Rest	5:08:13 AM	0.00 mi	00:15:42.4	1.58 mi	09:57 min/mi
2	Active	5:25:49 AM	1.58 mi	00:05:11.6	0.75 mi	06:55 min/mi
3	Rest	5:31:01 AM	2.33 mi	00:03:14.3	0.25 mi	12:58 min/mi
4	Active	5:34:15 AM	2.58 mi	00:05:14.1	0.75 mi	06:58 min/mi
5	Rest	5:39:29 AM	3.33 mi	00:03:34.2	0.25 mi	14:17 min/mi
6	Active	5:43:03 AM	3.58 mi	00:05:13.5	0.75 mi	06:58 min/mi
7	Rest	5:48:17 AM	4.33 mi	00:03:55.2	0.25 mi	15:41 min/mi
8	Active	5:52:12 AM	4.58 mi	00:05:15.2	0.75 mi	07:00 min/mi
9	Rest	5:57:27 AM	5.33 mi	00:01:42.1	0.12 mi	14:05 min/mi
10	Rest	5:59:09 AM	5.45 mi	00:00:04.6	0.00 mi	16:40 min/mi
Totals:				00:48:24.0	5.43 mi	08:54 min/mi

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Cypresswood Loop (LHR)

 

Summary

Name	Cypresswood Loop LHR
Location	Houston, TX
Start Time	7/7/2013 6:04 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.60 mi		Time	00:49:49.0
Time Moving	00:49:49.0		Stopped	00:00:04.0
Average pace	10:49 min/mi		Max. pace	09:03 min/mi
Average heart rate	127 bpm		Max. heart rate	135 bpm
Weather	Clear; 76.7 °F
Calories	520 kCal
Notes	The sole goal was to keep my heart rate between 124-134 bpm. I set a high heart rate alarm to go off any time I hit 135. The alarm went off about half a dozen times. When it did I walked until my heart rate was back down to 124 (usually about 10-14 strides). I'm not convinced that Maffetone's 180 Rule works to establish my aerobic threshold (AT) correctly. For some reason, I have a hunch that my AT is higher than 134 (180 - 46 (age)). That's fine for now though. It will keep me from overtraining and hopefully avoid injuries. In the spirit of the pure recovery run this was, I stuck to the grass as much as possible. I also explored a slight deviation from the normal route. Stuebner-Airline has a narrow shoulder and drivers tend to go much faster than the speed limit on that half mile stretch of my route. It's tough for me to run there in the early, predawn light. I've been trying to figure out alternates for crossing the bayou but as far as I can tell Stuebner-Airline and Champion Forest are my only options. I use Champion Forest on my return (and it has it's own particular issues). This morning, right after crossing the bayou, I dropped over the guard rail and down into Meyer Park where the trail took me out to Cypresswood. This is a good option ... in the light. I'm not so sure about the predawn hours. The trail is heavily wooded and would be extremely dark.

 

Heart Rate

Min.	Max.	Avg.
78.7 bpm	135.1 bpm	127.4 bpm

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York Minster Loop

 

Summary

Name	York Minster Loop
Location	Houston, TX
Start Time	7/6/2013 5:23 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.34 mi		Time	00:56:54.0
Time Moving	00:56:54.0		Stopped	00:00:00.0
Average pace	08:58 min/mi		Max. pace	07:35 min/mi
Weather	Clear; 75.4 °F
Calories	847 kCal
Notes	To add on a little from my still-developing route index, I tied into my old York Minster Loop . This added about a mile. I figure by tying into the old Wimbledon Forest route, I could add 2 miles. The Oaklawn Park back by the house can always add an easy 3/4 mile. All of this said, I'm not sure of my routing for a couple of 8-milers coming up on the schedule. I also haven't figured out the best way to get to and from the high school track. It may be a bit out of range for a feasible warm up/cool down.

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Cypresswood Loop

 

Summary

Name	Cypresswood Loop
Location	Houston, TX
Start Time	7/5/2013 5:44 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.65 mi		Time	00:42:36.0
Time Moving	00:42:36.0		Stopped	00:00:00.0
Average pace	09:09 min/mi		Max. pace	08:00 min/mi
Weather	Clear; 70.4 °F
Calories	618 kCal
Notes	Foggy (???) this morning ....

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Cypresswood Loop +

 

Summary

Name	Cypresswood Loop +
Location	Houston, TX
Start Time	7/4/2013 5:10 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.36 mi		Time	00:49:37.0
Time Moving	00:49:37.0		Stopped	00:00:03.0
Average pace	09:14 min/mi		Max. pace	08:15 min/mi
Weather	Clear; 73.2 °F
Calories	720 kCal
Notes	Surprised by how tired my legs were this morning. Wondering about starting the next phase of training next week as scheduled or deferring a week. I'll wait to see how I feel over the next few days.

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Cypresswood Loop

 

Summary

Name	Cypresswood Loop
Location	Houston, TX
Start Time	7/3/2013 5:10 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.65 mi		Time	00:42:11.0
Time Moving	00:42:11.0		Stopped	00:00:00.0
Average pace	09:04 min/mi		Max. pace	08:10 min/mi
Average heart rate	142 bpm		Max. heart rate	160 bpm
Weather	Clear; 73.8 °F
Calories	520 kCal
Notes	This morning's run's strange occurrence ... I'm 3 miles into it and coming south on the darkest stretch of Champions Forest Drive. I can't see a thing but in the distance make out a small dot of light. It's moving toward me. Okay, I can tell it's a cyclist. I'm sure he won't see me so I move to the inside of the rode; making way for him. It was dark enough that I figured it likely he would pass me without even seeing me even though I was only two car lanes away and moving in the opposing direction. Imagine my surprise when he passed and calls out, "Hey, Cory!" Or is that really what he said? The improbability of the scene has me questioning if it even happened! Who knows I'm back in Houston? Who knows I'm running that route? Who rides their bike northbound on Champions Forest before 6 am on a weekday? Very strange indeed ....

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Cypresswood Loop +

 

Summary

Name	Cypresswood Loop +
Location	Houston, TX
Start Time	7/1/2013 5:55 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.32 mi		Time	00:48:18.0
Time Moving	00:48:18.0		Stopped	00:00:00.0
Average pace	09:05 min/mi		Max. pace	07:52 min/mi
Weather	Clear; 72.5 °F
Calories	668 kCal
Notes	Got a later start this morning. Slightly cooler morning. Decent run. Felt okay.

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Cypresswood Loop +

 

Summary

Name	Cypresswood Loop +
Location	Houston, TX
Start Time	6/29/2013 5:48 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.35 mi		Time	00:47:21.0
Time Moving	00:47:21.0		Stopped	00:00:01.0
Average pace	08:50 min/mi		Max. pace	07:54 min/mi
Average heart rate	152 bpm		Max. heart rate	170 bpm
Weather	Clear; 78.9 °F
Calories	601 kCal
Notes	Nice way to start a Saturday ....

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Cypresswood Loop +

 

Summary

Name	Cypresswood Loop +
Location	Houston, TX
Start Time	6/28/2013 5:27 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.42 mi		Time	00:49:31.0
Time Moving	00:49:31.0		Stopped	00:00:02.0
Average pace	09:08 min/mi		Max. pace	08:02 min/mi
Average heart rate	152 bpm		Max. heart rate	167 bpm
Weather	Clear; 77.9 °F
Calories	566 kCal
Notes	Ever-so-slightly cooler this morning. Garmin 205 battery died half way into this one. Good thing I was wearing Garmin 210 (Father's Day gift that I'm still getting comfortable with using). ha ha

Heart Rate

Min.	Max.	Avg.
89.7 bpm	166.7 bpm	151.7 bpm

Splits: Recorded laps

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Strack O&B + (LHR)

Summary

Name	Strack O&B + (LHR)
Location	Houston, TX
Start Time	6/27/2013 5:05 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.24 mi		Time	00:37:58.0
Time Moving	00:37:58.0		Stopped	00:00:08.0
Average pace	11:42 min/mi		Max. pace	10:20 min/mi
Weather	Clear; 78.1 °F
Calories	395 kCal
Notes	Low heart rate run. Target = 124-134 bpm. average = 130 bpm; high = 139 bpm. Felt fine.

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Oaklawn Pk Loop x2 +

Summary

Name	Oaklawn Pk Loop x2 +
Location	Houston, TX
Start Time	6/26/2013 5:47 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.15 mi		Time	00:35:22.0
Time Moving	00:35:22.0		Stopped	00:00:00.0
Average pace	11:13 min/mi		Max. pace	09:46 min/mi
Weather	Clear; 79.2 °F
Calories	398 kCal
Notes	Recovery run. Used Maffetone as my target heart rate = 124-134 bpm. Felt fine as I bridled my way through it.

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Cypresswood Loop +

 

Summary

Name	Cypresswood Loop +
Location	Houston, TX
Start Time	6/25/2013 5:26 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.39 mi		Time	00:50:18.0
Time Moving	00:50:18.0		Stopped	00:00:01.0
Average pace	09:19 min/mi		Max. pace	08:24 min/mi
Weather	Clear; 79.5 °F
Calories	676 kCal
GPS Track Points	540, average recording interval: 5.0s / 52.74 ft

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Cypresswood Loop +

 

Summary

Name	Cypresswood Loop +
Location	Houston, TX
Start Time	6/23/2013 5:40 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.49 mi		Time	00:49:11.0
Time Moving	00:49:11.0		Stopped	00:00:01.0
Average pace	08:57 min/mi		Max. pace	07:40 min/mi
Weather	PartClouds; 75.5 °F
Calories	692 kCal

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Meyer Park O&B

6/22/2013 7:59 AM: Running - Houston, TX - 4.24 mi - 00:37:55.0 h 

Summary

Name	Meyer Park O&B
Location	Houston, TX
Start Time	6/22/2013 7:59 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.24 mi		Time	00:37:55.0
Time Moving	00:37:55.0		Stopped	00:00:00.0
Average pace	08:56 min/mi		Max. pace	08:06 min/mi
Weather	PartClouds; 80.8 °F

Summary Name Meyer Park O&B Location Houston, TX Start Time 6/22/2013 7:59 AM (UTC-05:00) Category My Activities:Running Distance 4.24 mi Time 00:37:55.0 Time Moving 00:37:55.0 Stopped 00:00:00.0 Average pace 08:56 min/mi Max. pace 08:06 min/mi Total Ascent 92 ft +22 ft/mi Total Descent -94 ft -22 ft/mi Weather PartClouds; 80.8 °F Calories 537 kCal

Map: Street - openstreetmap.org (Mapnik)

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Cypresswood Loop

6/21/2013 5:07 AM: Running - Houston, TX - 4.71 mi - 00:41:51.0 h 

Summary

Name	Cypresswood Loop
Location	Houston, TX
Start Time	6/21/2013 5:07 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.71 mi		Time	00:41:51.0
Time Moving	00:41:51.0		Stopped	00:00:02.0
Average pace	08:53 min/mi		Max. pace	07:41 min/mi
Weather	PartClouds; 76.6 °F

Summary Name Cypresswood Loop Location Houston, TX Start Time 6/21/2013 5:07 AM (UTC-05:00) Category My Activities:Running Distance 4.71 mi Time 00:41:51.0 Time Moving 00:41:51.0 Stopped 00:00:02.0 Average pace 08:53 min/mi Max. pace 07:41 min/mi Total Ascent 143 ft +30 ft/mi Total Descent -118 ft -25 ft/mi Weather PartClouds; 76.6 °F Calories 588 kCal

Map: Street - openstreetmap.org (Mapnik)

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Cypresswood Loop

Summary

Location	Houston, TX
Start Time	6/18/2013 5:21 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.65 mi		Time	00:41:02.0
Time Moving	00:41:02.0		Stopped	00:00:00.0
Average pace	08:48 min/mi		Max. pace	07:44 min/mi
Weather	PartClouds; 78.0 °F
Calories	585 kCal

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Cypresswood Loop

 

Summary

Location	Houston, TX
Start Time	6/16/2013 5:18 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.65 mi		Time	00:41:51.0
Time Moving	00:41:51.0		Stopped	00:00:02.0
Average pace	09:00 min/mi		Max. pace	07:58 min/mi
Weather	PartClouds; 76.3 °F
Calories	581 kCal

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