Hill Repeats (treadmill)

 

Summary

Name	Hill Repeats (treadmill)
Location	CFB Family Life Center
Start Time	4/12/2016 5:52 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.03 mi		Time	00:46:32.0
Time Moving	00:46:32.0		Stopped	00:01:01.0
Avg. pace	09:15 min/mi		Max. pace	07:13 min/mi
Avg. heart rate	148.9 bpm		Max. heart rate	173.9 bpm
Avg. cadence	85.3 rpm		Max. cadence	93.7 rpm
Weather	Partly cloudy
Notes	OBJECTIVE 1.5M warmup @ 9:12 10:27 6 x 75" hill repeats @ 6:17 w/2' active recoveries 1.5M cooldown @ 9:12 10:27 This was a challenge. I hope primarily because I'm "dealing" with something ... allergies maybe ...? I felt really sluggish yesterday. Had an increasing headache throughout the afternoon. Couldn't stop sweating after yesterday's run. Felt quite tired by 6:30 pm. And went to bed at 8:30 pm. Oddly, I woke up at 1 am and couldn't go back to sleep. This morning the hint of a headache lingers. Ran to the gym then finished the prescribed warmup. I set treadmill incline to 6.0 for the hill sections and targeted 7:33 pace which effectively yields a 6:17 mile pace. These felt like I was stretching and were slightly outside of today's comfort zone. Glad to have it done. I'll see how I feel the rest of the day and tomorrow morning.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:52:35 AM	0.00 mi	00:13:38	1.54 mi	08:50 min/mi	86.4 rpm	133.6 bpm (74%)
2	6:10:26 AM	1.54 mi	00:01:17	0.18 mi	07:14 min/mi	91.2 rpm	160.6 bpm (89%)
3	6:11:43 AM	1.72 mi	00:02:07	0.19 mi	10:55 min/mi	81.2 rpm	152.0 bpm (84%)
4	6:13:59 AM	1.92 mi	00:01:18	0.18 mi	07:19 min/mi	90.6 rpm	160.2 bpm (89%)
5	6:15:17 AM	2.09 mi	00:02:09	0.20 mi	10:51 min/mi	83.9 rpm	156.9 bpm (87%)
6	6:17:26 AM	2.29 mi	00:01:19	0.18 mi	07:21 min/mi	91.3 rpm	163.3 bpm (91%)
7	6:18:45 AM	2.47 mi	00:01:53	0.18 mi	10:36 min/mi	84.5 rpm	157.0 bpm (87%)
8	6:20:52 AM	2.65 mi	00:01:19	0.18 mi	07:20 min/mi	91.9 rpm	165.4 bpm (92%)
9	6:22:11 AM	2.83 mi	00:01:55	0.16 mi	12:07 min/mi	74.9 rpm	154.7 bpm (86%)
10	6:24:16 AM	2.99 mi	00:01:20	0.18 mi	07:20 min/mi	92.5 rpm	165.6 bpm (92%)
11	6:25:36 AM	3.17 mi	00:01:54	0.17 mi	11:17 min/mi	76.3 rpm	159.5 bpm (89%)
12	6:27:41 AM	3.34 mi	00:01:18	0.18 mi	07:24 min/mi	91.9 rpm	168.3 bpm (93%)
13	6:28:59 AM	3.51 mi	00:15:04	1.52 mi	09:56 min/mi	84.3 rpm	150.4 bpm (84%)
Totals:			00:46:32.0	5.03 mi	09:15 min/mi	85.3 rpm	148.9 bpm (83%)

Heart Rate

Min.	Max.	Avg.
66.9bpm	173.9bpm	148.9bpm

Splits: Custom distances

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

5.5M Base

 

Summary

Name	5.5M Base
Location	Houston, TX
Start Time	4/11/2016 5:13 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.57 mi		Time	00:47:15.0
Time Moving	00:47:15.0		Stopped	00:00:01.0
Avg. pace	08:29 min/mi		Max. pace	07:48 min/mi
Avg. heart rate	149.3 bpm		Max. heart rate	164.5 bpm
Avg. cadence	88.1 rpm		Max. cadence	90.0 rpm
Weather	Chance of rain; 71.4 °F
Notes	OBJECTIVE 5.5M @ 8:18 - 9:11 Breezy and warm this morning. I felt sluggish. With my inconsistency and weight gain the past few weeks, I'm sure I'm losing fitness. With job issues resolved, I should be able to get back into a routine.

Heart Rate

Min.	Max.	Avg.
79.7bpm	164.5bpm	149.3bpm

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

5.5M Base

 

Summary

Name	5.5M Base
Location	CFB Family Life Center
Start Time	4/6/2016 6:05 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.55 mi		Time	00:50:05.0
Time Moving	00:50:05.0		Stopped	00:00:04.0
Avg. pace	09:01 min/mi		Max. pace	08:15 min/mi
Avg. heart rate	140.1 bpm		Max. heart rate	154.3 bpm
Avg. cadence	87.7 rpm		Max. cadence	92.6 rpm
Weather	Partly cloudy
Notes	OBJECTIVE 5.5M @ 8:18 - 9:11 Ran to the gym then 3 miles on the treadmill then a loop around the church parking and back home. Calves were sore at the outset. I felt tired today.

Heart Rate

Min.	Max.	Avg.
75.1bpm	154.3bpm	140.1bpm

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

5.5M Fartlek

 

Summary

Name	5.5M Fartlek
Location	Houston, TX
Start Time	4/5/2016 5:39 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.51 mi		Time	00:46:29.0
Time Moving	00:46:29.0		Stopped	00:00:12.0
Avg. pace	08:26 min/mi		Max. pace	06:25 min/mi
Avg. heart rate	144.8 bpm		Max. heart rate	173.1 bpm
Avg. cadence	88.1 rpm		Max. cadence	93.0 rpm
Weather	Sunny; 53.1 °F
Notes	OBJECTIVE 5.5M @ 8:18 - 9:11 w/6 x 75" @ 6:40 A little apprehensive going into this run since I hadn't done anything hard since last Tuesday's episode. In an effort to establish some confidence, flipped today's scheduled hill repeats with Thursday's fartlek. Felt pretty good. Hit the prescribed paces without any trouble and felt pretty good doing it.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:39:32 AM	0.00 mi	00:15:33	1.71 mi	09:04 min/mi	86.8 rpm	128.4 bpm (71%)
2	5:55:04 AM	1.71 mi	00:01:15	0.19 mi	06:40 min/mi	89.7 rpm	147.4 bpm (82%)
3	5:56:20 AM	1.90 mi	00:03:07	0.35 mi	08:55 min/mi	87.2 rpm	147.4 bpm (82%)
4	5:59:26 AM	2.25 mi	00:01:15	0.19 mi	06:31 min/mi	90.5 rpm	152.2 bpm (85%)
5	6:00:42 AM	2.44 mi	00:06:43	0.76 mi	08:49 min/mi	87.7 rpm	148.1 bpm (82%)
6	6:07:24 AM	3.20 mi	00:01:15	0.19 mi	06:31 min/mi	91.3 rpm	157.4 bpm (87%)
7	6:08:40 AM	3.40 mi	00:04:10	0.49 mi	08:30 min/mi	89.0 rpm	154.0 bpm (86%)
8	6:12:49 AM	3.89 mi	00:01:15	0.19 mi	06:28 min/mi	91.5 rpm	157.8 bpm (88%)
9	6:14:04 AM	4.08 mi	00:03:21	0.38 mi	08:46 min/mi	88.4 rpm	154.2 bpm (86%)
10	6:17:25 AM	4.46 mi	00:01:15	0.19 mi	06:34 min/mi	90.7 rpm	159.2 bpm (88%)
11	6:18:40 AM	4.65 mi	00:03:37	0.40 mi	08:58 min/mi	87.5 rpm	155.0 bpm (86%)
12	6:22:17 AM	5.05 mi	00:01:15	0.20 mi	06:24 min/mi	91.6 rpm	160.2 bpm (89%)
13	6:23:32 AM	5.25 mi	00:02:31	0.29 mi	08:38 min/mi	88.2 rpm	158.8 bpm (88%)
Totals:			00:46:29.0	5.51 mi	08:26 min/mi	88.1 rpm	144.8 bpm (80%)

Heart Rate

Min.	Max.	Avg.
76.2bpm	173.1bpm	144.8bpm

Splits: Recorded laps

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

5.5M Base

Summary

Name	5.5M Base
Location	CFB Family Life Center
Start Time	4/4/2016 5:43 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.64 mi		Time	00:50:56.0
Time Moving	00:50:56.0		Stopped	00:00:02.0
Avg. pace	09:02 min/mi		Max. pace	08:17 min/mi
Avg. heart rate	133.9 bpm		Max. heart rate	147.8 bpm
Avg. cadence	86.7 rpm		Max. cadence	90.0 rpm
Weather	Sunny
Notes	OBJECTIVE 5.5M @ 8:18-9:11 First run back since last Tuesday's episode. Felt okay. Reasonably certain my failure to eat breakfast caused the fainting. Also contributing was trying to run hill repeats on the treadmill at the wrong pace. I wrote Matt Fitzgerald, author of Brain Training for Runners and whose training plan I have used successfully in the past and am using again, to get his thoughts on proper treadmill pacing for hill repeats. He graciously responded and politely pointed out that what I was trying to do is likely not possible (explains why I failed the past 2 attempts; although doesn't explain my single success on the first attempt a few weeks ago). So I now have much better reference points for proper treadmill hill repeat pacing.

Heart Rate

Min.	Max.	Avg.
72.4bpm	147.8bpm	133.9bpm

 

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

Hill Repeats (fail!)

 

Summary

Location	CFB Family Life Center
Start Time	3/29/2016 8:46 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.50 mi		Time	00:21:19.0
Time Moving	00:21:19.0		Stopped	00:00:26.0
Avg. pace	08:32 min/mi		Max. pace	05:55 min/mi
Avg. heart rate	161.0 bpm		Max. heart rate	203.1 bpm
Avg. cadence	87.3 rpm		Max. cadence	97.0 rpm
Weather

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	8:46:18 AM	0.00 mi	00:09:01	1.00 mi	09:01 min/mi	86.7 rpm	169.7 bpm (94%)
2	9:07:36 AM	1.00 mi	00:04:56	0.55 mi	08:57 min/mi	88.6 rpm	144.1 bpm (80%)
3	9:12:32 AM	1.55 mi	00:01:31	0.25 mi	05:59 min/mi	95.0 rpm	165.8 bpm (92%)
4	9:14:03 AM	1.80 mi	00:02:10	0.19 mi	11:27 min/mi	83.1 rpm	156.9 bpm (87%)
5	9:16:13 AM	1.99 mi	00:01:27	0.24 mi	05:58 min/mi	96.1 rpm	167.2 bpm (93%)
6	9:17:40 AM	2.24 mi	00:02:12	0.19 mi	11:21 min/mi	77.0 rpm	160.1 bpm (89%)
7	9:19:52 AM	2.43 mi	00:00:30	0.08 mi	06:16 min/mi	94.2 rpm	157.6 bpm (88%)
Totals:			00:21:19.0	2.50 mi	08:32 min/mi	87.3 rpm	161.0 bpm (89%)

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

6M Base

 

Summary

Name	6M Base
Location	CFB Family Life Center
Start Time	3/28/2016 10:28 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.07 mi		Time	00:54:32.0
Time Moving	00:54:32.0		Stopped	00:00:13.0
Avg. pace	08:59 min/mi		Max. pace	08:29 min/mi
Avg. heart rate	139.3 bpm		Max. heart rate	153.9 bpm
Avg. cadence	86.6 rpm		Max. cadence	89.2 rpm
Weather	Sunny
Notes	OBJECTIVE 6M @ 8:18 - 9:11 From the house to the gym then 2 loops around church parking and back home. Keeping it really easy the whole way. Felt okay but noticed slight residual soreness in legs; likely from Saturday's bike ride.

Heart Rate

Min.	Max.	Avg.
69.6bpm	153.9bpm	139.3bpm

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

5.5M Base

 

Summary

Name	5.5M Base
Location	Houston, TX
Start Time	3/26/2016 7:07 PM (UTC-05:00)		Category	My Activities:Running
Distance	5.70 mi		Time	00:51:38.0
Time Moving	00:51:38.0		Stopped	00:00:15.0
Avg. pace	09:03 min/mi		Max. pace	07:52 min/mi
Weather	Partly cloudy; 71.2 °F
Notes	OBJECTIVE 5.5M @ 8:18 - 9:11 After camping out with the Boy Scouts last night then trail riding on bikes with them today, just looking for a few easy miles. Nice evening. Think I'm going to be sore tomorrow.

Map: Street - openstreetmap.org (CycleMap)

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

9M Base

 

Summary

Name	9M Base
Location	Houston, TX
Start Time	3/25/2016 7:04 AM (UTC-05:00)		Category	My Activities:Running
Distance	9.47 mi		Time	01:22:12.0
Time Moving	01:22:12.0		Stopped	00:00:09.0
Avg. pace	08:41 min/mi		Max. pace	07:22 min/mi
Avg. heart rate	140.2 bpm		Max. heart rate	154.6 bpm
Avg. cadence	89.5 rpm		Max. cadence	93.0 rpm
Weather	Sunny; 43.7 °F
Notes	OBJECTIVE 9M @ 8:18 - 9:11 Great morning for a run. Left hamstring was no better, no worse.

Heart Rate

Min.	Max.	Avg.
69.0bpm	154.6bpm	140.2bpm

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

5.5M Fartlek

 

Summary

Name	5.5M Fartlek
Location	Houston, TX
Start Time	3/24/2016 11:06 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.74 mi		Time	00:47:10.0
Time Moving	00:47:10.0		Stopped	00:00:02.0
Avg. pace	08:13 min/mi		Max. pace	05:53 min/mi
Avg. heart rate	151.1 bpm		Max. heart rate	174.4 bpm
Avg. cadence	87.8 rpm		Max. cadence	95.0 rpm
Weather	Partly cloudy; 59.2 °F
Notes	OBJECTIVE 5.5M @ 818-911 w/6 x 75" @ 6:40 mixed in Felt good with one BIG exception: left hamstring is back in play. I have no idea why other than mileage build up which I've been very careful with. My best description is the hammy feels "thick".

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	11:06:21 AM	0.00 mi	00:17:16	2.01 mi	08:35 min/mi	86.8 rpm	135.0 bpm (75%)
2	11:25:00 AM	2.01 mi	00:01:15	0.20 mi	06:14 min/mi	90.8 rpm	155.9 bpm (87%)
3	11:26:16 AM	2.21 mi	00:02:09	0.25 mi	08:40 min/mi	86.3 rpm	155.1 bpm (86%)
4	11:28:24 AM	2.46 mi	00:01:15	0.19 mi	06:37 min/mi	90.6 rpm	160.6 bpm (89%)
5	11:29:40 AM	2.65 mi	00:05:40	0.67 mi	08:24 min/mi	88.0 rpm	156.0 bpm (87%)
6	11:35:19 AM	3.32 mi	00:01:15	0.19 mi	06:28 min/mi	92.0 rpm	163.5 bpm (91%)
7	11:36:35 AM	3.51 mi	00:02:46	0.31 mi	09:03 min/mi	86.5 rpm	160.9 bpm (89%)
8	11:39:21 AM	3.82 mi	00:01:15	0.19 mi	06:30 min/mi	93.0 rpm	168.0 bpm (93%)
9	11:40:36 AM	4.01 mi	00:03:08	0.34 mi	09:16 min/mi	86.5 rpm	161.1 bpm (90%)
10	11:43:44 AM	4.35 mi	00:01:15	0.19 mi	06:28 min/mi	93.6 rpm	166.3 bpm (92%)
11	11:45:00 AM	4.55 mi	00:02:26	0.26 mi	09:16 min/mi	86.2 rpm	163.0 bpm (91%)
12	11:47:35 AM	4.81 mi	00:01:15	0.21 mi	06:04 min/mi	91.7 rpm	165.4 bpm (92%)
13	11:48:51 AM	5.01 mi	00:06:11	0.73 mi	08:29 min/mi	87.6 rpm	161.3 bpm (90%)
14	11:55:01 AM	5.74 mi	00:00:05	0.01 mi	14:17 min/mi	76.8 rpm	157.1 bpm (87%)
Totals:			00:47:10.0	5.74 mi	08:13 min/mi	87.8 rpm	151.1 bpm (84%)

Heart Rate

Min.	Max.	Avg.
58.9bpm	174.4bpm	151.1bpm

Splits: Recorded laps

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

9M Base

 

Summary

Name	9M Base
Location	Houston, TX
Start Time	3/21/2016 12:20 PM (UTC-05:00)		Category	My Activities:Running
Distance	9.34 mi		Time	01:20:37.0
Time Moving	01:20:37.0		Stopped	00:00:02.0
Avg. pace	08:38 min/mi		Max. pace	07:18 min/mi
Avg. heart rate	151.8 bpm		Max. heart rate	172.0 bpm
Weather	Sunny; 62.4 °F
Notes	OBJECTIVE 9M @ 8:18 - 9:11 Hopefully getting back into the saddle after having my training rhythm broken last week. During the first mile decided to turn this into a cutdown run in an effort to keep it easy. Yes, I know that doesn't sound intuitive. But I figured it force the early miles to be slower than they would be if I just let "feel" dictate. Wanted the first mile to be 9:11 then cut 7 seconds per mile the rest of the way. Glad I approached it this way. Was feeling tired with a little less than 2 miles to go. Attributing that primarily to lack of nutrition this morning and sleep last night. Beautiful day!

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	12:20:40 PM	0.00 mi	00:09:04	1.00 mi	09:04 min/mi	137.2 bpm (76%)
2	12:29:44 PM	1.00 mi	00:08:57	1.00 mi	08:57 min/mi	138.0 bpm (77%)
3	12:38:42 PM	2.00 mi	00:08:54	1.00 mi	08:54 min/mi	144.7 bpm (80%)
4	12:47:36 PM	3.00 mi	00:08:47	1.00 mi	08:47 min/mi	150.9 bpm (84%)
5	12:56:23 PM	4.00 mi	00:08:41	1.00 mi	08:41 min/mi	152.0 bpm (84%)
6	1:05:31 PM	5.00 mi	00:08:31	1.00 mi	08:31 min/mi	156.6 bpm (87%)
7	1:14:02 PM	6.00 mi	00:08:29	1.00 mi	08:29 min/mi	157.9 bpm (88%)
8	1:22:31 PM	7.00 mi	00:08:20	1.00 mi	08:20 min/mi	162.8 bpm (90%)
9	1:30:50 PM	8.00 mi	00:08:12	1.00 mi	08:12 min/mi	164.1 bpm (91%)
10	1:39:02 PM	9.00 mi	00:02:42	0.34 mi	07:50 min/mi	166.6 bpm (93%)
Totals:			01:20:37.0	9.34 mi	08:38 min/mi	151.8 bpm (84%)

Heart Rate

Min.	Max.	Avg.
70.2bpm	172.0bpm	151.8bpm

Splits: Custom distances

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

5.5M Base

 

Summary

Name	5.5M Base
Location	CFB Family Life Center
Start Time	3/17/2016 5:31 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.59 mi		Time	00:50:42.0
Time Moving	00:50:42.0		Stopped	00:00:01.0
Avg. pace	09:04 min/mi		Max. pace	08:10 min/mi
Avg. heart rate	129.7 bpm		Max. heart rate	141.1 bpm
Avg. cadence	87.0 rpm		Max. cadence	91.0 rpm
Weather	Partly cloudy
Notes	OBJECTIVE 5.5M @ 8:18-9:11 ACHIEVED 5.59M @ 9:04 (0.0 incline) Still feeling sluggish today; even after a very long nap yesterday. More and more convinced that it's the extremely high tree and grass pollen. Ran to the gym onto the treadmill then back home. Tried keeping heart rate low. After missing Tuesday's run, I'm already a day behind this week. That's going to be compounded by a day of travel tomorrow. Still figuring out a way to get everything in. Likely entails running on Sunday's scheduled rest day.

Heart Rate

Min.	Max.	Avg.
75.8bpm	141.1bpm	129.7bpm

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

Hill Repeats (fail!)

 

Summary

Name	Hill Repeats (fail!)
Location	CFB Family Life Center
Start Time	3/16/2016 5:44 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.68 mi		Time	00:52:16.0
Time Moving	00:52:16.0		Stopped	00:00:31.0
Avg. pace	09:12 min/mi		Max. pace	05:57 min/mi
Avg. heart rate	128.8 bpm		Max. heart rate	164.5 bpm
Avg. cadence	87.3 rpm		Max. cadence	98.0 rpm
Weather	Sunny
Notes	OBJECTIVE 1.5M @ 9:12 - 10:27 hills : 6 x 75" @ 6:17 w/2' active recoveries 1.5M @ 9:12 - 10:27 ACHIEVED failed out after 1.5 repeats Missed yesterday for no good reason. Ran to the gym. Hit treadmill but had NOTHING for the first repeat. Recovered then went for #2 but failed out half way through. I have no idea what the problem was. I simply couldn't keep up. The pace felt too fast and I had no energy. Tree pollen has been off the chart and I haven't slept well since Sunday's change to daylight savings time. I don't know ... just a couple theories. Eased way back for a couple more minutes on the treadmill. Went into the exercise room and did cannonball cooldown routine. Headed for home but realized I wasn't even going to get the distance for the day so figured at a minimum, I could log slow, easy miles for the 5.5 mile total.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:44:24 AM	0.00 mi	00:18:38	2.03 mi	09:10 min/mi	87.2 rpm	122.7 bpm (68%)
2	6:13:09 AM	2.03 mi	00:01:18	0.22 mi	05:59 min/mi	96.8 rpm	154.2 bpm (86%)
3	6:14:27 AM	2.25 mi	00:02:12	0.21 mi	10:19 min/mi	84.4 rpm	148.3 bpm (82%)
4	6:16:39 AM	2.46 mi	00:00:40	0.11 mi	06:00 min/mi	96.5 rpm	151.1 bpm (84%)
5	6:17:19 AM	2.57 mi	00:09:34	1.00 mi	09:34 min/mi	85.7 rpm	126.8 bpm (70%)
6	6:55:18 AM	3.57 mi	00:09:28	1.00 mi	09:28 min/mi	87.2 rpm	130.5 bpm (73%)
7	7:04:46 AM	4.57 mi	00:09:25	1.00 mi	09:25 min/mi	87.8 rpm	131.4 bpm (73%)
8	7:14:11 AM	5.57 mi	00:01:01	0.11 mi	09:34 min/mi	87.9 rpm	131.6 bpm (73%)
Totals:			00:52:16.0	5.68 mi	09:12 min/mi	87.3 rpm	128.8 bpm (72%)

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

5.5m Base

 

Summary

Name	5.5M Base
Location	Houston, TX
Start Time	3/14/2016 5:31 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.54 mi		Time	00:48:46.0
Time Moving	00:48:46.0		Stopped	00:00:04.0
Avg. pace	08:48 min/mi		Max. pace	07:50 min/mi
Avg. heart rate	134.3 bpm		Max. heart rate	145.2 bpm
Weather	Sunny; 59.3 °F
Notes	OJECTIVE 5.5M @ 8:18 - 9:11 ACHIEVED 5.54M @ 8:48 Legs felt heavy this morning. Coming off a rest day, I'm surprised. Allergies are flaring too. Just focused on keeping it real easy.

Heart Rate

Min.	Max.	Avg.
75.1bpm	145.2bpm	134.3bpm

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

9M Base

 

Summary

Name	9M Base
Location	Houston, TX
Start Time	3/12/2016 6:08 AM (UTC-06:00)		Category	My Activities:Running
Distance	9.27 mi		Time	01:18:29.0
Time Moving	01:18:29.0		Stopped	00:00:00.0
Avg. pace	08:28 min/mi		Max. pace	07:19 min/mi
Avg. heart rate	147.5 bpm		Max. heart rate	175.3 bpm
Weather	Partly cloudy; 61.8 °F
Notes	OBJECIVE 9M @ 8:18 - 9:11 ACHIEVED 9.27M @ 8:28 Felt pretty good this morning. Happy to have the opportunity to stretch it out a little longer. Cypress Creek was running so high from recent rains that my return route was diverted a couple times so I got a little more than planned.

Athlete

Name: Cory Birt Date of birth: 10/23/1966 Sex: male Height: 6.00 ft Weight: 162.00 lb BMI: 22.0 Body fat: 21.9% Skin fold:   Resting heart rate: 47 bpm Max. heart rate: 180 bpm Diary: O2=98% Custom Data Fields:

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

5.5M Base (treadmill)

 

Summary

Name	5.5M Base (treadmill)
Location	CFB Family Life Center
Start Time	3/11/2016 5:25 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.58 mi		Time	00:49:58.0
Time Moving	00:49:58.0		Stopped	00:00:02.0
Avg. pace	08:57 min/mi		Max. pace	08:14 min/mi
Avg. heart rate	139.7 bpm		Max. heart rate	177.1 bpm
Avg. cadence	87.4 rpm		Max. cadence	90.0 rpm
Weather	Chance of rain
Notes	OBJECTIVE 5.5M @ 8:18 - 9:11 ACHIEVED 5.58M @ 8:57 (1.0 incline) Misty/rain on the run to the gym. Treadmill then home. Took it easy. Tweaked ankle from yesterday was tight when I woke up but no problem at all during the run.

Pace

Min.	Max.	Avg.
10:55 min/mi	08:14 min/mi	08:57 min/mi

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

5.5M Fartlek

 

Summary

Name	5.5M Fartlek
Location	Houston, TX
Start Time	3/10/2016 5:49 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.56 mi		Time	00:45:22.0
Time Moving	00:45:22.0		Stopped	00:00:01.0
Avg. pace	08:10 min/mi		Max. pace	06:07 min/mi
Weather	Chance of rain; 63.5 °F
Notes	OBJECTIVE 5.5.M @ 8:18-9:11 w/6 x 75" @ 6:40 mixed in ACHIEVED 5.56M @ 8:10 6:33 6:41 6:39 6:38 6:43 6:17 Went out between rain showers this morning. Felt pretty good except for the puddle/hole I stepped into around 1.5M in. I should have known better than to be anywhere near the concrete seams in Walgreens' parking lot. Pressed on but it's stiffening now.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:49:02 AM	0.00 mi	00:14:00	1.65 mi	08:29 min/mi
2	6:03:02 AM	1.65 mi	00:01:15	0.19 mi	06:33 min/mi
3	6:04:18 AM	1.84 mi	00:02:58	0.35 mi	08:27 min/mi
4	6:07:15 AM	2.19 mi	00:01:15	0.19 mi	06:42 min/mi
5	6:08:31 AM	2.38 mi	00:03:48	0.45 mi	08:30 min/mi
6	6:12:18 AM	2.83 mi	00:01:15	0.19 mi	06:39 min/mi
7	6:13:34 AM	3.01 mi	00:02:07	0.25 mi	08:34 min/mi
8	6:15:40 AM	3.26 mi	00:01:15	0.19 mi	06:38 min/mi
9	6:16:55 AM	3.45 mi	00:04:43	0.53 mi	08:57 min/mi
10	6:21:38 AM	3.98 mi	00:01:15	0.19 mi	06:43 min/mi
11	6:22:53 AM	4.16 mi	00:03:21	0.38 mi	08:47 min/mi
12	6:26:13 AM	4.54 mi	00:01:15	0.20 mi	06:17 min/mi
13	6:27:29 AM	4.74 mi	00:07:03	0.84 mi	08:22 min/mi
Totals:			00:45:22.0	5.56 mi	08:10 min/mi

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

5.5M Base

 

Summary

Name	5.5M Base
Start Time	3/9/2016 6:01 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.56 mi		Time	00:50:15.0
Time Moving	00:50:15.0		Stopped	00:00:02.0
Avg. pace	09:03 min/mi		Max. pace	08:42 min/mi
Avg. heart rate	138.8 bpm		Max. heart rate	148.8 bpm
Avg. cadence	86.6 rpm		Max. cadence	90.0 rpm
Weather	Chance of rain
Notes	OBJECTIVE 5.5M @ 8:18 - 9:11 ACHIEVED 5.56M @ 9:03 (1.0 incline) Rainy morning. Drove to the gym for the treadmill. Felt pretty good this morning.

Heart Rate

Min.	Max.	Avg.
69.3bpm	148.8bpm	138.8bpm

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

Hill Repeats (treadmill)

 

Summary

Name	Hill Repeats (treadmill)
Location	CFB Family Life Center
Start Time	3/8/2016 6:28 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.44 mi		Time	00:48:27.0
Time Moving	00:48:27.0		Stopped	00:02:53.0
Avg. pace	08:55 min/mi		Max. pace	05:55 min/mi
Avg. heart rate	142.9 bpm		Max. heart rate	177.2 bpm
Avg. cadence	85.2 rpm		Max. cadence	98.0 rpm
Weather	Cloudy
Notes	OBJECTIVE 1.5M @ 9:12 - 10:27 6 x 75" hill repeats @ 6:17 w/2' active recoveries 1.5M @ 9:12 - 10:27 ACHIEVED 1.55M @ 8:59 77" @ 6:01 (5.0 incline) 76" @ 5:57 (5.0 incline) 77" @ 5:58 (5.0 incline) 76" @ 6:00 (5.0 incline) 76" @ 6:01 (5.0 incline) 77" @ 6:02 (5.0 incline) 1.70M @ 10:11 (forgot to stop Garmin once finished on treadmill; inadvertently added 2:34 non-running time) Ran to the gym. Found "my" treadmill and my backup already in use. Moved to a "lesser" 'mill and hammered out hill repeats. Realized I've probably been cheating on previous treadmill repeats this cycle. I would convert the incline pace to flat ground running pace then run my pace targets. I'm pretty sure that's not how it's supposed to work now. So today, I ran my prescribed 6:17 pace on the steepest incline (5.0) I could handle (barely!) Cooled down on the 'mill for half then on the road back to the house for half. Felt good. Feel good now.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	6:28:23 AM	0.00 mi	00:13:53	1.55 mi	08:59 min/mi	86.5 rpm	121.2 bpm (124%)
2	6:50:00 AM	1.55 mi	00:01:18	0.22 mi	06:01 min/mi	94.9 rpm	153.5 bpm (157%)
3	6:51:17 AM	1.76 mi	00:01:59	0.20 mi	09:51 min/mi	83.3 rpm	144.1 bpm (147%)
4	6:53:32 AM	1.96 mi	00:01:17	0.22 mi	05:57 min/mi	94.9 rpm	156.4 bpm (160%)
5	6:54:49 AM	2.18 mi	00:02:01	0.19 mi	10:22 min/mi	80.6 rpm	150.0 bpm (153%)
6	6:56:58 AM	2.37 mi	00:01:18	0.22 mi	05:58 min/mi	94.8 rpm	159.0 bpm (162%)
7	6:58:16 AM	2.59 mi	00:02:12	0.21 mi	10:42 min/mi	79.6 rpm	154.6 bpm (158%)
8	7:00:28 AM	2.80 mi	00:01:17	0.21 mi	06:00 min/mi	94.8 rpm	162.5 bpm (166%)
9	7:01:45 AM	3.01 mi	00:02:12	0.20 mi	11:04 min/mi	78.9 rpm	157.5 bpm (161%)
10	7:03:57 AM	3.21 mi	00:01:17	0.21 mi	06:01 min/mi	96.4 rpm	164.8 bpm (168%)
11	7:05:14 AM	3.42 mi	00:02:11	0.21 mi	10:37 min/mi	78.0 rpm	161.5 bpm (165%)
12	7:07:25 AM	3.63 mi	00:01:17	0.21 mi	06:02 min/mi	95.4 rpm	167.9 bpm (171%)
13	7:08:42 AM	3.84 mi	00:16:15	1.60 mi	10:11 min/mi	82.7 rpm	145.8 bpm (149%)
Totals:			00:48:27.0	5.44 mi	08:55 min/mi	85.2 rpm	142.9 bpm (146%)

Heart Rate

Min.	Max.	Avg.
66.2bpm	177.2bpm	142.9bpm

Splits: Custom distances

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

5.5M Base

 

Summary

Name	5.5M Base
Location	Houston, TX
Start Time	3/7/2016 6:08 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.50 mi		Time	00:44:19.0
Time Moving	00:44:19.0		Stopped	00:00:00.0
Avg. pace	08:03 min/mi		Max. pace	07:07 min/mi
Avg. heart rate	151.1 bpm		Max. heart rate	168.8 bpm
Weather	Partly cloudy; 65.1 °F
Notes	OBJECTIVE 5.5M @ 8:18 - 9:11 ACHIEVED 5.50M @ 8:03 Spent this whole run telling myself to "slow down" ... and not listening. Grade for execution = D!

Heart Rate

Min.	Max.	Avg.
67.8bpm	168.8bpm	151.1bpm

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