7M Tempo

 

Summary

Name	7M Tempo
Location	Houston, TX
Start Time	8/29/2014 5:33 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.23 mi		Time	00:54:34.0
Time Moving	00:54:34.0		Stopped	00:00:05.0
Average pace	08:45 min/mi		Max. pace	06:41 min/mi
Weather	Partly cloudy; 78.4 °F
Notes	OBJECTIVE 1M WU 7M Tempo @ 722 1M CD ACHIEVED Three-way failure! 1. Didn't run this workout yesterday because I felt like I tried rest. 2. Wasn't "feelin' it" when I woke up this morning. 3. Ran a sluggish warm-up mile then launched into the tempo. 7:22 pace felt way too fast! 4. After a mile, decided to salvage the workout by at least doing mile repeats with .15 mile walking recoveries. 5. After only 4 repeats at this slow-for-repeat-pace, I had NO energy; nothing left to give. 6. Walked a bit then decided, "Well, I can at least get the planned miles for the day." So started easing it home. 7. That wasn't working either. 8. Walked home 2 miles. I have no idea what happened today. Maybe I'm a little short on sleep but I shouldn't be in much of a deficit. Maybe my nutrition the past couple days has been a little light. But I eat fruit for breakfast and salmon for lunch yesterday, soup for a late lunch and a simple quesadilla a couple hours before bed. That doesn't even include 3 snacks throughout the day. I wouldn't that was perfect fueling but I highly doubt I was "on an empty tank". Maybe the weather simply got me this morning. Maybe the impromptu hard mile I did Wednesday night was still "on my legs" and/or did more damage than I realized. I simply don't know ....

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:33:39 AM	0.00 mi	00:09:08	1.00 mi	09:08 min/mi
2	5:43:10 AM	1.00 mi	00:00:42	0.08 mi	08:45 min/mi
3	5:45:40 AM	1.08 mi	00:07:19	1.00 mi	07:19 min/mi
4	5:53:00 AM	2.08 mi	00:02:27	0.17 mi	14:35 min/mi
5	5:55:27 AM	2.25 mi	00:07:12	1.00 mi	07:12 min/mi
6	6:02:40 AM	3.25 mi	00:02:25	0.16 mi	15:24 min/mi
7	6:05:05 AM	3.41 mi	00:07:20	1.00 mi	07:20 min/mi
8	6:12:27 AM	4.41 mi	00:02:20	0.15 mi	16:09 min/mi
9	6:14:47 AM	4.55 mi	00:07:35	1.00 mi	07:35 min/mi
10	6:22:23 AM	5.55 mi	00:02:40	0.16 mi	16:28 min/mi
11	6:25:03 AM	5.71 mi	00:05:26	0.54 mi	10:01 min/mi
Totals:			00:54:34.0	6.23 mi	08:45 min/mi

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

Mile Blast

Summary

Name	Mile Blast
Location	Houston, TX
Start Time	8/27/2014 8:03 PM (UTC-05:00)		Category	My Activities:Running
Distance	0.94 mi		Time	00:05:59.0
Time Moving	00:05:59.0		Stopped	00:00:00.0
Average pace	06:20 min/mi		Max. pace	05:56 min/mi
Weather	Cloudy
Notes	Scouts were working on Personal Fitness merit badge tonight. I gave them a lap head start then tried reeling them in. Caught all but one.

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

Mixed Intervals

 

Summary

Name	Mixed Intervals
Location	Houston, TX
Start Time	8/27/2014 5:11 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.16 mi		Time	00:57:26.0
Time Moving	00:57:26.0		Stopped	00:00:03.0
Average pace	08:01 min/mi		Max. pace	06:13 min/mi
Weather	Sunny; 76.2 °F
Notes	OBJECTIVE 1M WU 3k@722 2k@701 1k@646 800m@632 1M CD ACHIEVED WU 713/658/638/631 CD Tried new Mizuno Wave Rider 17's for this run. No, it's not a good idea to break out a pair of new shoes for a hard workout. But they were fine. Went hard at the beginning of each interval then eased (or held on for the last two intervals). In the end, felt pretty good out there this morning.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:11:22 AM	0.00 mi	00:09:32	1.11 mi	08:36 min/mi
2	5:23:40 AM	1.11 mi	00:13:25	1.86 mi	07:13 min/mi
3	5:37:06 AM	2.97 mi	00:02:00	0.18 mi	11:00 min/mi
4	5:39:06 AM	3.15 mi	00:08:37	1.24 mi	06:57 min/mi
5	5:47:44 AM	4.39 mi	00:02:00	0.18 mi	11:19 min/mi
6	5:49:44 AM	4.57 mi	00:04:06	0.62 mi	06:37 min/mi
7	5:53:50 AM	5.19 mi	00:02:00	0.17 mi	11:40 min/mi
8	5:55:50 AM	5.36 mi	00:03:15	0.50 mi	06:30 min/mi
9	5:59:06 AM	5.86 mi	00:12:32	1.32 mi	09:29 min/mi
Totals:			00:57:26.0	7.16 mi	08:01 min/mi

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

Base 8M

 

Summary

Name	8M Base
Location	Houston, TX
Start Time	8/25/2014 5:22 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.01 mi		Time	01:07:51.0
Time Moving	01:07:51.0		Stopped	00:00:01.0
Average pace	08:28 min/mi		Max. pace	07:33 min/mi
Weather	Sunny; 78.0 °F
Notes	OBJECTIVE 8M @ 810-901 Felt fine. Started slow and eased into it mile by mile.

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6M LHR Recovery

 

Summary

Name	6M Recovery
Location	Houston, TX
Start Time	8/24/2014 5:58 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.03 mi		Time	01:00:25.0
Time Moving	01:00:25.0		Stopped	00:00:02.0
Average pace	10:01 min/mi		Max. pace	07:59 min/mi
Average heart rate	127 bpm		Max. heart rate	137 bpm
Weather	Sunny; 77.0 °F
Notes	OBJECTIVE 2-6M recovery @ 122-133 bpm Uneventful recovery run. Felt fine after yesterday's effort.

Heart Rate

Min.	Max.	Avg.
75.1 bpm	137.3 bpm	126.9 bpm

Pace

Min.	Max.	Avg.
16.4 min/mi	8.0 min/mi	10.0 min/mi

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

Marathon Pace Run

 

Summary

Name	Marathon Pace
Location	Houston, TX
Start Time	8/23/2014 5:30 AM (UTC-05:00)		Category	My Activities:Running
Distance	11.99 mi		Time	01:37:06.0
Time Moving	01:37:06.0		Stopped	00:00:12.0
Average pace	08:05 min/mi		Max. pace	06:31 min/mi
Weather	Sunny; 75.6 °F
Notes	OBJECTIVE 2M WU 8M @ 7:40 2M CD ACHIEVED WU 8M @ 7:29 CD Prerun this seemed a little daunting but it ended up being okay. I had a hard time finding the pace ... pretty much throughout the run. I kept dropping down faster than my theoretical October marathon pace than had to back it off. The pace was manageable even in the 94% this morning so I'm going to take that as a good sign. I stopped at the top of Faulkey Gully for a restroom break, on Eldridge for an energy gel (planned water stop didn't pan out as the church was still locked), and at the wooden bridge coming back. More stops than I'd like but likely not fatal to the training effort of this run.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:30:23 AM	0.00 mi	00:18:02	2.00 mi	09:01 min/mi
2	5:49:22 AM	2.00 mi	00:59:53	8.00 mi	07:29 min/mi
3	7:05:17 AM	10.00 mi	00:19:09	1.99 mi	09:36 min/mi
Totals:			01:37:06.0	11.99 mi	08:05 min/mi

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

4.5M LHR

 

Summary

Name	4.5M LHR Recovery
Location	Houston, TX
Start Time	8/20/2014 5:28 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.65 mi		Time	00:47:41.0
Time Moving	00:47:41.0		Stopped	00:00:02.0
Average pace	10:15 min/mi		Max. pace	07:42 min/mi
Average heart rate	127 bpm		Max. heart rate	138 bpm
Weather	Sunny; 77.1 °F
Notes	OBJECTIVE 2-6M Recovery @ 122-133 bpm Felt okay following yesterday's intervals. Slight residual soreness but generally good.

Heart Rate

Min.	Max.	Avg.
80.9 bpm	137.6 bpm	127.2 bpm

Pace

Min.	Max.	Avg.
16.5 min/mi	7.7 min/mi	10.3 min/mi

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

Mixed Intervals

 

Summary

Name	Mixed Intervals
Location	Houston, TX
Start Time	8/19/2014 5:12 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.36 mi		Time	00:50:31.0
Time Moving	00:50:31.0		Stopped	00:00:02.0
Average pace	07:56 min/mi		Max. pace	06:22 min/mi
Weather	Sunny; 79.1 °F
Notes	OBJECTIVE 1M WU 3k @ 722 1M @ 701 1k @ 646 800m @ 632 1M CD ACHIEVED WU 706/659/648/638 CD The gorilla hopped on my back for the last interval. Pleased that I toughed it out when presented with the "moment of decision". Running in a different pair of new shoes today. Yesterday was unexpectedly selected to be a wear tester for an undisclosed brand and model. Shoes were good except they seemed hot for some reason.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:12:57 AM	0.00 mi	00:08:48	1.03 mi	08:34 min/mi
2	5:22:12 AM	1.03 mi	00:13:12	1.86 mi	07:06 min/mi
3	5:35:25 AM	2.89 mi	00:02:00	0.17 mi	11:29 min/mi
4	5:37:25 AM	3.06 mi	00:06:58	1.00 mi	06:59 min/mi
5	5:44:24 AM	4.06 mi	00:02:00	0.17 mi	11:57 min/mi
6	5:46:24 AM	4.23 mi	00:04:13	0.62 mi	06:48 min/mi
7	5:50:37 AM	4.85 mi	00:02:00	0.17 mi	11:41 min/mi
8	5:52:37 AM	5.02 mi	00:03:18	0.50 mi	06:37 min/mi
9	5:55:56 AM	5.52 mi	00:08:05	0.85 mi	09:29 min/mi
Totals:			00:50:31.0	6.36 mi	07:56 min/mi

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

9M Base Run

Summary

Name	9M Base
Location	Houston, TX
Start Time	8/18/2014 5:11 AM (UTC-05:00)		Category	My Activities:Running
Distance	9.02 mi		Time	01:17:31.0
Time Moving	01:17:31.0		Stopped	00:00:08.0
Average pace	08:35 min/mi		Max. pace	07:37 min/mi
Weather	Sunny; 80.2 °F
Notes	OBJECTIVE 9M @ 810-901 Given how I felt Saturday, I'll happily take this one ... a slight struggle. Pulled a pair of brand new Mizuno Wave Rider 14's out of the archives for their maiden voyage. I think it was at least 2 years ago that I bought a couple of pairs which I have never used yet.

Enter your documentation here ...

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18M Fail!

 

Summary

Name	18M Fail!
Location	Houston, TX
Start Time	8/16/2014 5:33 AM (UTC-05:00)		Category	My Activities:Running
Distance	11.01 mi		Time	01:33:04.0
Time Moving	01:33:04.0		Stopped	00:00:09.0
Average pace	08:27 min/mi		Max. pace	07:01 min/mi
Weather	Sunny; 79.8 °F
Notes	OBJECTIVE 18M @ 810-901 Right from the very beginning, this did not go well. Since I needed 18 miles and the group was generally going 15, I went downtown 30 minutes so I could start with an early loop of Memorial Park. At the outset, my stomach was churning and I felt heavy on my feet. I had been at a dinner party the night before which translated into bad eating and a late night. Was that the problem? I joined the group and immediately fell back and was struggling to hold the pace. After struggling for 8 miles with the group, I had fallen off the back and simply cashed it in. I walked it in. Beginning last Monday, I suffered an episode of salmonella poisoning from eating bad eggs that I prepared. It tore my insides up and I have been extremely week during the experience and slow to regain normalcy. I am feeling like this training cycle is slipping away from me. Not good!

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

9M Base Run

 

Summary

Name	9M Base Run
Location	Houston, TX
Start Time	8/11/2014 5:17 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.97 mi		Time	01:17:31.0
Time Moving	01:17:31.0		Stopped	00:00:13.0
Average pace	08:38 min/mi		Max. pace	07:43 min/mi
Weather	Sunny; 79.7 °F
Notes	OBJECTIVE 9M @ 810-901 Reasonably pleased with seemingly solid recovery from Saturday's 15-miler. Pace stayed steady even tough I was laboring a bit over the last 3 miles.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:17:02 AM	0.00 mi	00:08:44	1.00 mi	08:44 min/mi
2	5:26:37 AM	1.00 mi	00:08:40	1.00 mi	08:40 min/mi
3	5:35:18 AM	2.00 mi	00:08:38	1.00 mi	08:38 min/mi
4	5:43:57 AM	3.00 mi	00:08:38	1.00 mi	08:38 min/mi
5	5:52:56 AM	4.00 mi	00:08:34	1.00 mi	08:34 min/mi
6	6:01:30 AM	5.00 mi	00:08:39	1.00 mi	08:39 min/mi
7	6:10:58 AM	6.00 mi	00:08:40	1.00 mi	08:40 min/mi
8	6:21:56 AM	7.00 mi	00:08:40	1.00 mi	08:40 min/mi
9	6:31:05 AM	8.00 mi	00:08:16	1.00 mi	08:16 min/mi
10	6:39:21 AM	9.00 mi	00:00:13	0.03 mi	07:32 min/mi
Totals:			01:17:31.0	8.97 mi	08:38 min/mi

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

15M Progressive

 

Summary

Name	15M Long
Location	Houston, TX
Start Time	8/9/2014 5:36 AM (UTC-05:00)		Category	My Activities:Running
Distance	14.84 mi		Time	02:02:34.0
Time Moving	02:02:34.0		Stopped	00:00:20.0
Average pace	08:15 min/mi		Max. pace	06:53 min/mi
Weather	Sunny; 79.6 °F
Notes	OBJECTIVE 15M Progressive Run w/faster miles over last 7 and final mile at 7:22 It was hot and humid. Glad I made the drive downtown to run have my old group (which doesn't really look like my old group anymore). At the outset, there were 15 runners. Of course that fragmented early. We looped the park then met some late drop ins at the parking lot. From there, we went to the polo grounds then back to the parking lot to pick up others. I was feeling okay but it was very humid and it was getting warmer as the sun came up. Randy, Jeff, Augie and I went out. Jeff cut back before we got to Jackson Hill. At Jackson Hill, we crossed and came back up the bayou to the park. I didn't perfectly cutdown over the last 7 miles but the general trend was faster miles. When the final mile came up, I tried dropping the hammer even though I was quite fatigued. Covered the last mile in 7:16. Happy to have completed this run. It was nice to renew old friendships.

Heat Index

Min.	Max.	Avg.
88.8 °F	91.5 °F	90.0 °F

Adjusted Temperature

Min.	Max.	Avg.
79.0 °F	81.5 °F	79.6 °F

Splits: Recorded laps

Humidity

Min.	Max.	Avg.
91.7 %	94.5 %	93.6 %

Splits: Recorded laps

Dew point

Min.	Max.	Avg.
77.0 °F	78.8 °F	77.5 °F

Splits: Recorded laps

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

4.5M LHR

 

Summary

Name	4.5M LHR
Location	Houston, TX
Start Time	8/8/2014 5:47 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.65 mi		Time	00:48:35.0
Time Moving	00:48:35.0		Stopped	00:00:02.0
Average pace	10:26 min/mi		Max. pace	08:01 min/mi
Average heart rate	127 bpm		Max. heart rate	138 bpm
Weather	Partly cloudy; 80.0 °F
Notes	OBJECTIVE 2-6M LHR recovery (<133 bpm) Uneventful.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate	Heart beats per mi
1	5:47:57 AM	0.00 mi	00:09:16	1.00 mi	09:16 min/mi	122 bpm (69%)	1136 bpmi
2	5:57:37 AM	1.00 mi	00:10:05	1.00 mi	10:05 min/mi	127 bpm (72%)	1278 bpmi
3	6:07:43 AM	2.00 mi	00:11:13	1.00 mi	11:13 min/mi	128 bpm (72%)	1434 bpmi
4	6:19:01 AM	3.00 mi	00:11:09	1.00 mi	11:09 min/mi	129 bpm (73%)	1435 bpmi
5	6:30:11 AM	4.00 mi	00:06:53	0.66 mi	10:24 min/mi	129 bpm (73%)	1338 bpmi
Totals:			00:48:35.0	4.65 mi	10:26 min/mi	127 bpm (72%)	1325 bpmi

Heart Rate

Min.	Max.	Avg.
71.9 bpm	138.3 bpm	126.8 bpm

Pace

Min.	Max.	Avg.
16.2 min/mi	8.0 min/mi	10.4 min/mi

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

4.5M LHR

 

Summary

Name	4.5M LHR Recovery Run
Location	Houston, TX
Start Time	8/6/2014 5:15 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.65 mi		Time	00:49:35.0
Time Moving	00:49:35.0		Stopped	00:00:15.0
Average pace	10:40 min/mi		Max. pace	08:03 min/mi
Average heart rate	128 bpm		Max. heart rate	139 bpm
Weather	Sunny; 76.4 °F
Notes	OBJECTIVE 2-6M recovery run @ LHR (122-133 bpm) For unknown reasons, heart was racing this morning and kept this one quite slow as I constantly bumped up against my prescribed upper limit.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate	Heart beats per mi
1	5:15:09 AM	0.00 mi	00:09:28	1.00 mi	09:28 min/mi	125 bpm (71%)	1190 bpmi
2	5:25:04 AM	1.00 mi	00:10:38	1.00 mi	10:38 min/mi	128 bpm (72%)	1361 bpmi
3	5:35:43 AM	2.00 mi	00:11:03	1.00 mi	11:03 min/mi	129 bpm (73%)	1424 bpmi
4	5:46:46 AM	3.00 mi	00:11:23	1.00 mi	11:23 min/mi	129 bpm (73%)	1468 bpmi
5	5:58:10 AM	4.00 mi	00:07:16	0.68 mi	10:38 min/mi	129 bpm (73%)	1370 bpmi
Totals:			00:49:35.0	4.65 mi	10:40 min/mi	128 bpm (72%)	1365 bpmi

Pace

Min.	Max.	Avg.
16.7 min/mi	8.1 min/mi	10.7 min/mi

Heart Rate

Min.	Max.	Avg.
87.0 bpm	138.5 bpm	128.0 bpm

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

5x1k Road Intervals

 

Summary

Name	5 x 1k Road Intervals
Location	Houston, TX
Start Time	8/5/2014 5:43 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.24 mi		Time	01:02:05.0
Time Moving	01:02:05.0		Stopped	00:00:14.0
Average pace	08:34 min/mi		Max. pace	06:03 min/mi
Weather	Sunny; 76.3 °F
Notes	OBJECTIVE 1.5M WU 5x1k@ 6:46/mi. w/3 min. active recoveries 1.5M CD ACHIEVED 1.5 WU 652/640/646/649/657 1.6M CD Didn't feel like heading to the track today .... somehow road intervals seemed much more appealing. Of course, road intervals are made possible by today's GPS technology ... when operated correctly! For some reason, ever since I pulled my old Garmin 205 out of archives a few weeks ago, I haven't been able to use it optimally. This morning was no exception. The workout was setup up fine and everything was going swimmingly through the warm-up. At that point I stopped the watch to turn on the light. When I did, I turned the watch off. Beknowst to me, the workout resest when turned back on. Off I went for the first interval. When the watch didn't automatically "lap" after 1k, I knew I had a problem. Long, brain-teasing story later, I ended up clocking the entire workout manually, which, of course, does not yield the best results. This was a tough workout. The first couple intervals went okay. The last couple, I was hanging on for dear life. I stayed on grass and kept the cool down really easy. I'll see how my legs feel tomorrow.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:43:08 AM	0.00 mi	00:13:10	1.50 mi	08:47 min/mi
2	5:59:20 AM	1.50 mi	00:04:26	0.65 mi	06:52 min/mi
3	6:04:18 AM	2.15 mi	00:04:17	0.64 mi	06:40 min/mi
4	6:10:30 AM	2.79 mi	00:03:05	0.26 mi	11:52 min/mi
5	6:13:35 AM	3.05 mi	00:04:14	0.63 mi	06:46 min/mi
6	6:17:49 AM	3.67 mi	00:03:02	0.26 mi	11:40 min/mi
7	6:20:51 AM	3.93 mi	00:04:19	0.63 mi	06:49 min/mi
8	6:25:10 AM	4.57 mi	00:03:07	0.26 mi	11:57 min/mi
9	6:28:18 AM	4.83 mi	00:04:20	0.62 mi	06:57 min/mi
10	6:32:38 AM	5.45 mi	00:03:04	0.23 mi	13:21 min/mi
11	6:35:43 AM	5.68 mi	00:09:59	1.00 mi	09:58 min/mi
12	6:49:34 AM	6.68 mi	00:05:06	0.55 mi	09:14 min/mi
13	6:55:22 AM	7.24 mi	00:00:02	0.00 mi	13:33 min/mi
14	6:55:25 AM	7.24 mi	00:00:01	0.00 mi	16:43 min/mi
15	6:55:26 AM	7.24 mi	00:00:02	0.00 mi	53:06 min/mi
16	6:55:28 AM	7.24 mi	00:00:00	0.00 mi	15:03 min/mi
17	6:55:29 AM	7.24 mi	00:00:00	0.00 mi	∞ min/mi
Totals:			01:02:05.0	7.24 mi	08:34 min/mi

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

8M Base Run

 

Summary

Name	8M Base Run
Location	Houston, TX
Start Time	8/4/2014 4:58 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.05 mi		Time	01:08:31.0
Time Moving	01:08:31.0		Stopped	00:00:12.0
Average pace	08:30 min/mi		Max. pace	07:24 min/mi
Weather	Sunny; 75.6 °F
Notes	OBJECTIVE 8M @ 810-901 Uneventful

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

4.5M LHR

 

Summary

Name	4.5M LHR
Location	Houston, TX
Start Time	7/30/2014 5:29 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.67 mi		Time	00:47:04.0
Time Moving	00:47:04.0		Stopped	00:00:02.0
Average pace	10:05 min/mi		Max. pace	08:04 min/mi
Average heart rate	127 bpm		Max. heart rate	137 bpm
Weather	Sunny; 75.2 °F
Notes	OBJECTIVE 2-6M Low heart rate recovery between 122-132 bpm Legs are FINALLY starting to feel better from the weekend. I'm shocked recovery has taken this long. Hope this isn't a foreshadowing for the remainder of the training cycle ....

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate	Heart beats per mi
1	5:29:36 AM	0.00 mi	00:09:05	1.00 mi	09:05 min/mi	124 bpm (70%)	1129 bpmi
2	5:39:02 AM	1.00 mi	00:10:05	1.00 mi	10:05 min/mi	128 bpm (73%)	1295 bpmi
3	5:49:09 AM	2.00 mi	00:10:37	1.00 mi	10:37 min/mi	129 bpm (73%)	1366 bpmi
4	5:59:46 AM	3.00 mi	00:10:37	1.00 mi	10:37 min/mi	128 bpm (72%)	1359 bpmi
5	6:10:23 AM	4.00 mi	00:06:37	0.67 mi	09:56 min/mi	128 bpm (72%)	1276 bpmi
Totals:			00:47:04.0	4.67 mi	10:05 min/mi	127 bpm (72%)	1286 bpmi

Heart Rate

Min.	Max.	Avg.
80.3 bpm	136.8 bpm	127.5 bpm

Pace

Min.	Max.	Avg.
15.2 min/mi	8.1 min/mi	10.1 min/mi

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

4.5M Recovery

 

Summary

Name	4.5M Recovery
Location	Houston, TX
Start Time	7/29/2014 5:22 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.66 mi		Time	00:44:04.0
Time Moving	00:44:04.0		Stopped	00:00:04.0
Average pace	09:26 min/mi		Max. pace	08:28 min/mi
Weather	Sunny; 80.2 °F
Notes	DOWNGRADE! Went to bed early last night so I'd be ready for this morning's intervals. Alas, I wasn't ready! A half mile into it, I decided to forego my trip to the track for intervals and instead just make this a recovery run. My legs are still trashed from the last long run.

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

8M Base Run

 

Summary

Name	8M Base Run
Location	Houston, TX
Start Time	7/28/2014 5:15 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.58 mi		Time	01:07:27.0
Time Moving	01:07:27.0		Stopped	00:00:09.0
Average pace	08:53 min/mi		Max. pace	07:26 min/mi
Weather	Sunny; 78.8 °F
Notes	OBJECTIVE 8M @ 810-901/mi. On extremely heavy legs this morning. A clear result of cheating myself out of a recovery day. I foreseen an ice bath in my next 24 hours ....

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

16M Endurance Run

 

Summary

Name	16M Endurance Run
Location	Houston, TX
Start Time	7/27/2014 6:23 AM (UTC-05:00)		Category	My Activities:Running
Distance	15.98 mi		Time	02:14:06.0
Time Moving	02:14:06.0		Stopped	00:00:15.0
Average pace	08:23 min/mi		Max. pace	07:14 min/mi
Weather	Sunny; 78.9 °F
Notes	OBJECTIVE 16M @ 810-901/mi. This started out great. Felt good. Pace was better than expected. Very solid 12 miles. Last 4 miles became progressively more difficult and I was slowing. I took breaks at the top and bottom of Faulkey Gully Trail then again with a mile left. It had very quickly become a "tale of two runs"! Drug myself in. Glad it's done. Once back at the Y, I noticed the temperature was 84°F. That had to be a contributing factor in how this run wrapped up!

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