30'AB/30'LT

 

Summary

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

Splits (Active)

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

Heart Rate

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

Splits: Recorded laps

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

60'AB

 

Summary

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

Splits (Active)

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

Heart Rate

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

Splits: Recorded laps

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

30'AB/60'LT

 

Summary

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

Splits (Active)

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

Heart Rate

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

Splits: Recorded laps

Heart Rate

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

Splits: Recorded laps

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

60'AB/60'LT

 

Summary

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

Splits (Active)

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

Heart Rate

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

Splits: Recorded laps

Elevation

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

Splits: Recorded laps

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

Source: Google Maps™

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

75'AB

 

Summary

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

Heart Rate

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

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

30' AB/30' LT

 

Summary

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

Splits (Active)

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

Heart Rate

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

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

20' AB/40' LT

 

Summary

Name	20' AB/40' LT
Location	Houston, TX
Start Time	9/1/2015 5:29 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.61 mi		Time	01:02:22.0
Time Moving	01:02:22.0		Stopped	00:00:14.0
Avg. pace	09:26 min/mi		Max. pace	07:03 min/mi
Avg. heart rate	139.8 bpm		Max. heart rate	155.8 bpm
Avg. cadence	80.7 rpm		Max. cadence	93.0 rpm
Weather	Sunny; 73.2 °F
Notes	OBJECTIVE 20' @ < 133 bpm 40' @ 142 < bpm < 152 Felt good this morning. I think the training effect from Saturday's run somehow carried over.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:29:30 AM	0.00 mi	00:09:43.1	1.00 mi	09:43 min/mi	79.0 rpm	123.7 bpm (70%)
2	5:39:18 AM	1.00 mi	00:10:30.5	1.00 mi	10:31 min/mi	75.9 rpm	128.7 bpm (73%)
3	5:49:50 AM	2.00 mi	00:00:46.2	0.05 mi	15:27 min/mi	60.6 rpm	109.5 bpm (62%)
4	5:50:36 AM	2.05 mi	00:08:30.1	1.00 mi	08:30 min/mi	87.1 rpm	145.3 bpm (82%)
5	5:59:07 AM	3.05 mi	00:09:24.1	1.00 mi	09:24 min/mi	81.5 rpm	147.4 bpm (83%)
6	6:08:31 AM	4.05 mi	00:09:20.6	1.00 mi	09:21 min/mi	81.0 rpm	146.8 bpm (83%)
7	6:17:51 AM	5.05 mi	00:09:04.0	1.00 mi	09:04 min/mi	82.2 rpm	147.9 bpm (84%)
8	6:27:02 AM	6.05 mi	00:05:03.0	0.56 mi	09:02 min/mi	81.3 rpm	147.9 bpm (84%)
Totals:			01:02:22.0	6.61 mi	09:26 min/mi	80.7 rpm	139.8 bpm (79%)

Heart Rate

Min.	Max.	Avg.
68.0bpm	155.8bpm	139.8bpm

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

20M Aerobic Time Trial

 

Summary

Name	20M Aerobic Time Trial
Location	Houston, TX
Start Time	8/29/2015 5:34 AM (UTC-05:00)		Category	My Activities:Running
Distance	19.99 mi		Time	03:33:42.0
Time Moving	03:33:42.0		Stopped	00:00:27.0
Avg. pace	10:42 min/mi		Max. pace	07:12 min/mi
Avg. heart rate	139.9 bpm		Max. heart rate	160.6 bpm
Weather	Sunny; 71.7 °F
Notes	OBJECTIVE 20M aerobic time trial (HR < 143 bpm [> 132]) Needed this one - physically and mentally. It was tough but I got it in. Ate 3/8 cup instant rice cereal with 3/4 cup almond milk and 1 heaping tablespoon of brown sugar. Also drink 1 cup of diet V8 berry blend splash. Into the run, I realized the heavy carbs really weren't going to be doing much good if I stayed focused and didn't go anaerobic during this run. Pretty sure I was dehydrated from yesterday. Started feeling light headed a little before 2 hours into it. Detoured to the high school track for the water fountain. Felt better after drinking. Heart rate acted as governor. Seemed like the run was phased though. Almost like first hour, second hour third hour, and remainder. Held on during the third hour by cycling though 4 proprioceptive cues: high knees, stand tall, under a ceiling, and running on ice. This kept my mentally engaged and focused on achieving something rather than focusing on how I felt. Glad I did this. Debated a lot about attempting 20 miles on less-than-100% hamstring. But decided I'd need to take a chance or two sometime during the remainder of this cycle. I'd rather take the risk now than at the marathon or later in the cycle when there is less training effect to be gained. Hamstring reminded it was there throughout but didn't ever seem to get overly distressed. Hope it recovers well tomorrow. I haven't soloed for 20 many times. This one went oddly better than others. Probably because it was so much slower than the others.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:34:28 AM	0.00 mi	00:09:24.3	1.00 mi	09:24 min/mi	132.9 bpm (75%)
2	5:43:52 AM	1.00 mi	00:09:49.3	1.00 mi	09:49 min/mi	137.3 bpm (78%)
3	5:53:42 AM	2.00 mi	00:09:56.3	1.00 mi	09:56 min/mi	138.8 bpm (78%)
4	6:03:39 AM	3.00 mi	00:10:03.0	1.00 mi	10:03 min/mi	139.7 bpm (79%)
5	6:13:42 AM	4.00 mi	00:10:01.8	1.00 mi	10:02 min/mi	138.7 bpm (78%)
6	6:23:43 AM	5.00 mi	00:09:55.5	1.00 mi	09:56 min/mi	137.9 bpm (78%)
7	6:35:35 AM	6.00 mi	00:10:06.7	1.00 mi	10:07 min/mi	139.6 bpm (79%)
8	6:45:42 AM	7.00 mi	00:10:16.3	1.00 mi	10:16 min/mi	139.2 bpm (79%)
9	6:55:59 AM	8.00 mi	00:10:18.6	1.00 mi	10:19 min/mi	139.1 bpm (79%)
10	7:06:23 AM	9.00 mi	00:10:19.6	1.00 mi	10:20 min/mi	138.4 bpm (78%)
11	7:16:43 AM	10.00 mi	00:10:22.9	1.00 mi	10:23 min/mi	138.8 bpm (78%)
12	7:27:13 AM	11.00 mi	00:10:25.6	1.00 mi	10:26 min/mi	139.4 bpm (79%)
13	7:37:39 AM	12.00 mi	00:10:53.8	1.00 mi	10:54 min/mi	139.2 bpm (79%)
14	7:50:34 AM	13.00 mi	00:10:42.6	1.00 mi	10:43 min/mi	140.0 bpm (79%)
15	8:01:17 AM	14.00 mi	00:10:58.0	1.00 mi	10:58 min/mi	141.2 bpm (80%)
16	8:12:15 AM	15.00 mi	00:11:28.7	1.00 mi	11:29 min/mi	141.9 bpm (80%)
17	8:23:44 AM	16.00 mi	00:11:45.1	1.00 mi	11:45 min/mi	142.6 bpm (81%)
18	8:35:31 AM	17.00 mi	00:11:57.0	1.00 mi	11:57 min/mi	143.0 bpm (81%)
19	8:47:36 AM	18.00 mi	00:12:33.9	1.00 mi	12:34 min/mi	142.6 bpm (81%)
20	9:00:11 AM	19.00 mi	00:12:21.8	0.99 mi	12:32 min/mi	144.9 bpm (82%)
Totals:			03:33:42.0	19.99 mi	10:42 min/mi	139.9 bpm (79%)

Heart Rate

Min.	Max.	Avg.
70.0bpm	160.6bpm	139.9bpm

Splits: Custom distances

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

60' AB/30' LT

 

Summary

Name	60' AB/30' LT
Location	Houston, TX
Start Time	8/27/2015 5:47 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.55 mi		Time	01:25:38.0
Time Moving	01:25:38.0		Stopped	00:00:02.0
Avg. pace	10:01 min/mi		Max. pace	07:08 min/mi
Avg. heart rate	134.7 bpm		Max. heart rate	156.6 bpm
Avg. cadence	78.0 rpm		Max. cadence	94.0 rpm
Weather	Sunny; 68.4 °F
Notes	OBJECTIVE 60' @ bpm < 133 30' @ 142 < bpm < 152 Felt pretty good this morning. Hammy cooperated much of the time but reminded me that's it there and the stretching it out (overstriding) would be a bad idea.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:47:09 AM	0.00 mi	00:09:20.1	1.00 mi	09:20 min/mi	82.4 rpm	125.6 bpm (71%)
2	5:56:29 AM	1.00 mi	00:09:52.5	1.00 mi	09:53 min/mi	78.3 rpm	129.7 bpm (73%)
3	6:06:22 AM	2.00 mi	00:10:13.8	1.00 mi	10:14 min/mi	77.2 rpm	130.8 bpm (74%)
4	6:16:36 AM	3.00 mi	00:10:42.1	1.00 mi	10:42 min/mi	75.8 rpm	131.7 bpm (74%)
5	6:27:18 AM	4.00 mi	00:11:01.5	1.00 mi	11:02 min/mi	73.0 rpm	129.8 bpm (73%)
6	6:38:20 AM	5.00 mi	00:08:38.7	0.76 mi	11:25 min/mi	72.4 rpm	129.7 bpm (73%)
7	6:46:58 AM	5.76 mi	00:09:01.0	1.00 mi	09:01 min/mi	83.3 rpm	145.3 bpm (82%)
8	6:56:00 AM	6.76 mi	00:09:20.2	1.00 mi	09:20 min/mi	80.5 rpm	147.1 bpm (83%)
9	7:05:20 AM	7.76 mi	00:07:26.7	0.79 mi	09:23 min/mi	80.2 rpm	147.5 bpm (83%)
Totals:			01:25:38.0	8.55 mi	10:01 min/mi	78.0 rpm	134.7 bpm (76%)

Heart Rate

Min.	Max.	Avg.
67.0bpm	156.6bpm	134.7bpm

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

30' LT

 

Summary

Name	30' LT
Location	Houston, TX
Start Time	8/26/2015 6:07 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.66 mi		Time	00:43:06.0
Time Moving	00:43:06.0		Stopped	00:00:07.0
Avg. pace	09:15 min/mi		Max. pace	06:59 min/mi
Avg. heart rate	143.9 bpm		Max. heart rate	155.8 bpm
Weather	Partly cloudy; 72.3 °F
Notes	OBJECTIVE 30' @ 142-152 bpm Felt pretty good out there this morning. I think hitting the treadmill rather than the roads yesterday was a good decision.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	6:07:55 AM	0.00 mi	00:08:26.4	1.00 mi	08:26 min/mi	129.9 bpm (73%)
2	6:16:21 AM	1.00 mi	00:08:34.8	1.00 mi	08:35 min/mi	147.5 bpm (83%)
3	6:24:56 AM	2.00 mi	00:09:40.0	1.00 mi	09:40 min/mi	146.8 bpm (83%)
4	6:34:36 AM	3.00 mi	00:10:03.8	1.00 mi	10:04 min/mi	147.4 bpm (83%)
5	6:44:40 AM	4.00 mi	00:06:20.7	0.66 mi	09:37 min/mi	147.7 bpm (83%)
Totals:			00:43:06.0	4.66 mi	09:15 min/mi	143.9 bpm (81%)

Heart Rate

Min.	Max.	Avg.
73.2bpm	155.8bpm	143.9bpm

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

60' AB (treadmill)

 

Summary

Name	60' AB
Location	CFB Family Life Center
Start Time	8/25/2015 5:51 AM (UTC-05:00)		Category	My Activities:Running:Treadmill
Distance	4.62 mi		Time	00:59:52.0
Time Moving	00:59:52.0		Stopped	00:01:28.0
Avg. heart rate	127.2 bpm		Max. heart rate	138.6 bpm
Avg. cadence	78.0 rpm		Max. cadence	87.0 rpm
Calories	471 kcal
Notes	OBJECTIVE 60' bpm ≤ 132 Treadmill workout. Incline at 1.5. Just toggled pace to keep heart rate below 132. Wore chest strap and used Mio Link. That's the first time I've used both at the same time. They were generally in sync but had a few wild fructations here and there but generally not at the same time. Hamstring had an ever-so-slight hint of tightness but was mostly unnoticeable. Although I'm not a treadmill fan, this was probably the right place for me today (and maybe for future aerobic base runs through this cycle).

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:51:36 AM	0.00 mi	00:12:42.9	1.00 mi	12:43 min/mi	83.7 rpm	122.6 bpm (69%)
2	6:05:44 AM	1.00 mi	00:12:42.6	1.00 mi	12:43 min/mi	77.1 rpm	129.7 bpm (73%)
3	6:18:27 AM	2.00 mi	00:13:10.6	1.00 mi	13:11 min/mi	74.8 rpm	127.6 bpm (72%)
4	6:31:38 AM	3.00 mi	00:13:08.6	1.00 mi	13:09 min/mi	77.0 rpm	128.6 bpm (73%)
5	6:44:46 AM	4.00 mi	00:08:07.2	0.62 mi	13:11 min/mi	77.4 rpm	127.8 bpm (72%)
Totals:			00:59:52.0	4.62 mi	12:58 min/mi	78.0 rpm	127.2 bpm (72%)

Heart Rate

Min.	Max.	Avg.
79.5bpm	138.6bpm	127.2bpm

Cadence

Min.	Max.	Avg.
35.9rpm	87.0rpm	78.0rpm

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

60' LT

 

Summary

Name	60' LT
Location	Houston, TX
Start Time	8/24/2015 5:35 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.45 mi		Time	01:03:13.0
Time Moving	01:03:13.0		Stopped	00:00:08.0
Avg. heart rate	147.0 bpm		Max. heart rate	158.5 bpm
Notes	OBJECTIVE 60' @ 142 ≤ bpm ≤ 152 Still have tightness in extreme top and extreme bottom of hamstring. But it's not persistent. There were even long stretches of this run when I didn't even think about it. S L O W progress = a good thing.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:35:32 AM	0.00 mi	00:08:31.9	1.00 mi	08:32 min/mi	134.0 bpm (76%)
2	5:44:05 AM	1.00 mi	00:09:16.2	1.00 mi	09:16 min/mi	146.0 bpm (82%)
3	5:53:22 AM	2.00 mi	00:09:39.8	1.00 mi	09:40 min/mi	150.1 bpm (85%)
4	6:03:02 AM	3.00 mi	00:10:13.1	1.00 mi	10:13 min/mi	149.6 bpm (85%)
5	6:13:15 AM	4.00 mi	00:10:38.8	1.00 mi	10:39 min/mi	149.4 bpm (84%)
6	6:23:55 AM	5.00 mi	00:10:26.8	1.00 mi	10:27 min/mi	148.6 bpm (84%)
7	6:34:21 AM	6.00 mi	00:04:26.0	0.45 mi	09:55 min/mi	151.4 bpm (86%)
Totals:			01:03:13.0	6.45 mi	09:48 min/mi	147.0 bpm (83%)

Heart Rate

Min.	Max.	Avg.
75.0bpm	158.5bpm	147.0bpm

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

4.5M EZ Hamstring Test

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:13:04 AM	0.00 mi	00:09:10.0	1.00 mi	09:10 min/mi	81.5 rpm	122.2 bpm (69%)
2	5:22:19 AM	1.00 mi	00:10:49.5	1.00 mi	10:50 min/mi	75.1 rpm	126.5 bpm (71%)
3	5:33:08 AM	2.00 mi	00:11:32.2	1.00 mi	11:32 min/mi	72.2 rpm	127.5 bpm (72%)
4	5:44:40 AM	3.00 mi	00:11:59.8	1.00 mi	12:00 min/mi	70.9 rpm	129.1 bpm (73%)
5	5:56:40 AM	4.00 mi	00:07:58.3	0.67 mi	11:54 min/mi	70.5 rpm	128.5 bpm (73%)
Totals:			00:51:30.0	4.67 mi	11:02 min/mi	73.9 rpm	126.9 bpm (72%)

Heart Rate

Min.	Max.	Avg.
76.0bpm	145.4bpm	126.9bpm

Splits: Custom distances

Summary

Location	Houston, TX
Start Time	8/12/2015 5:13 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.67 mi		Time	00:51:30.0
Time Moving	00:51:30.0		Stopped	00:00:10.0
Avg. pace	11:02 min/mi		Max. pace	05:51 min/mi
Avg. heart rate	126.9 bpm		Max. heart rate	145.4 bpm
Avg. cadence	73.9 rpm		Max. cadence	90.0 rpm
Weather	Sunny; 75.9 °F
Notes	Glad to be back ... ? Left hamstring is still a real problem. After losing 3 weeks, all marathon goals have been revised to simply, "Be smart. Get to the start."

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