4x1k Intervals

 

Summary

Name	4x1k Intervals
Location	Houston, TX
Start Time	7/23/2014 5:30 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.13 mi		Time	01:11:38.0
Time Moving	01:11:38.0		Stopped	00:00:04.0
Average pace	08:48 min/mi		Max. pace	06:28 min/mi
Weather	Partly cloudy; 78.7 °F
Notes	OBJECTIVE dynamic stretching 1.5M WU 4x1k @ 6:46/mi. w/3 min. active recoveries 1.5M CD ACHIEVED 2.43M WU dynamic stretching 649/645/646/644 2.29M CD This one turned out pretty good. It was challenging. I kept the first interval under control and each got more difficult. 1000 meters are real athlete-sized intervals though and should help improve my fitness. Right quad hung in there but was still slightly noticeable throughout. Was a bit concerned when I started feeling similiar sensation in the left quad but it went away after the first interval. Wondering if running the turns is somehow causing or contributing. Moved to the outside lanes in an attempt to mitigate.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:30:24 AM	0.00 mi	00:22:26	2.43 mi	09:14 min/mi
2	6:04:30 AM	2.43 mi	00:04:14	0.62 mi	06:49 min/mi
3	6:08:45 AM	3.05 mi	00:03:00	0.24 mi	12:30 min/mi
4	6:11:45 AM	3.29 mi	00:04:11	0.62 mi	06:44 min/mi
5	6:15:56 AM	3.91 mi	00:03:00	0.24 mi	12:26 min/mi
6	6:18:55 AM	4.15 mi	00:04:11	0.62 mi	06:45 min/mi
7	6:23:08 AM	4.77 mi	00:03:00	0.24 mi	12:44 min/mi
8	6:26:08 AM	5.01 mi	00:04:11	0.62 mi	06:44 min/mi
9	6:30:20 AM	5.63 mi	00:03:00	0.23 mi	12:56 min/mi
10	6:35:11 AM	5.86 mi	00:20:29	2.29 mi	08:55 min/mi
Totals:			01:11:38.0	8.13 mi	08:48 min/mi

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8M Base Run

Summary

Name	8M Base Run
Location	Houston, TX
Start Time	7/21/2014 5:38 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.05 mi		Time	01:10:51.0
Time Moving	01:10:51.0		Stopped	00:00:03.0
Average pace	08:47 min/mi		Max. pace	07:47 min/mi
Weather	Sunny; 78.4 °F
Notes	OBJECTIVE 8M @ 810-901 Just kept this one as easy as possible. Saturday's run was still "on my legs slightly" but more problematic is my right quad is still bothering me. I also didn't sleep much last night. A lot of tossing and turning for no apparent reason.

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14M Progresive

 

Summary

Name	14M Progressive
Location	Houston, TX
Start Time	7/19/2014 6:45 AM (UTC-05:00)		Category	My Activities:Running
Distance	13.97 mi		Time	01:55:42.0
Time Moving	01:55:42.0		Stopped	00:00:10.0
Average pace	08:16 min/mi		Max. pace	06:21 min/mi
Weather	Cloudy; 73.4 °F
Notes	OBJECTIVE 14M w/first 7M b/w 810-901 & last 7M increasing pace each mile w/M14 @ 722 I was not feeling it this morning. In fact there was a brief internal debate about whether this run was even going to happen or not. Thankfully it did! I was worried about my right quad which is still bothering me and now my left calf is in on it too. I started out easy and kept it bridled. The idea being that my calf and quad would warm up and loosen gradually. It would also give me a chance it finish the run with the last mile at the targeted 7:22. I think the average pace for the first 2 miles was 8:55. That was fine and I felt okay. The temperature was about 5 degrees cooler than usual and that helped. Kept the next 2 miles easy even though my legs wanted to go faster. I kept reminding them this was a solo, long run; save it for later. Next 2 miles miles were faster but was still holding back. Stopped at the Eldridge chuch for a restroom break. By the time I hit the 7-mile midway point, I was ready to run AND at the same time ready to be done. Weird! Since my overall average pace thought 7 miles was around 8:45, I quickly decided I'd try cutting 12 seconds off each mile going back in. This would give me: 833/821/809/757/745/733/721 These samed ambitious but I was willing to try. If I broke down trying at least I'd know what I was working with. I'm very happy to report I hit all of my splits going back in. The last one being the most difficult (obviously) and the only one that was ever really in question. In retrospect this turned out to be a great run. Very happy to have it done. I haven't gone over 10 miles in several months - probably since October so I'm very happy to have gone the distance and hit my splits. Very satisfying.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	6:45:48 AM	0.00 mi	00:09:03	1.00 mi	09:03 min/mi
2	6:54:51 AM	1.00 mi	00:08:43	1.00 mi	08:43 min/mi
3	7:03:35 AM	2.00 mi	00:08:49	1.00 mi	08:49 min/mi
4	7:12:24 AM	3.00 mi	00:08:40	1.00 mi	08:40 min/mi
5	7:21:04 AM	4.00 mi	00:08:45	1.00 mi	08:45 min/mi
6	7:33:31 AM	5.00 mi	00:08:35	1.00 mi	08:35 min/mi
7	7:42:06 AM	6.00 mi	00:08:37	1.00 mi	08:37 min/mi
8	7:55:16 AM	7.00 mi	00:08:18	1.00 mi	08:18 min/mi
9	8:03:35 AM	8.00 mi	00:08:10	1.00 mi	08:10 min/mi
10	8:11:45 AM	9.00 mi	00:08:01	1.00 mi	08:01 min/mi
11	8:20:50 AM	10.00 mi	00:07:46	1.00 mi	07:46 min/mi
12	8:28:36 AM	11.00 mi	00:07:36	1.00 mi	07:36 min/mi
13	8:36:14 AM	12.00 mi	00:07:23	1.00 mi	07:23 min/mi
14	8:43:37 AM	13.00 mi	00:07:14	1.00 mi	07:14 min/mi
15	8:50:51 AM	14.00 mi	00:00:08	0.02 mi	07:41 min/mi
Totals:			01:55:42.0	13.97 mi	08:16 min/mi

Map: Street - openstreetmap.org (Mapnik)

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6M LHR

 

Summary

Name	6M LHR
Location	Houston, TX
Start Time	7/18/2014 5:48 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.88 mi		Time	00:59:20.0
Time Moving	00:59:20.0		Stopped	00:00:02.0
Average pace	10:05 min/mi		Max. pace	07:30 min/mi
Average heart rate	127 bpm		Max. heart rate	139 bpm
Weather	Chance of rain; 79.1 °F
Notes	OBJECTIVE 2-6M Recovery @ 902-1017 Rainy, humid morning. Missed yesterday's tempo run. Right quad is more serious than first diagnosed. It was bothering me from 1.5M through the end of today's easy-paced run.

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6M LHR

Summary

Name	6M LHR
Location	Houston, TX
Start Time	7/16/2014 5:07 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.90 mi		Time	00:59:56.0
Time Moving	00:59:56.0		Stopped	00:00:02.0
Average pace	10:09 min/mi		Max. pace	07:43 min/mi
Average heart rate	126 bpm		Max. heart rate	137 bpm
Weather	Sunny; 75.5 °F
Notes	OBJECTIVE 2-6M Recovery Run @ 902-1017 Oddly right quad didn't bother me at all yesterday (after the run). I was optimistic for this morning but at the outset it was "there" and a bit uncomfortable. The good news - I think - is that it's simply a minor strain. I'm glad I stopped when I did yesterday or this would have likely become worse. Uneventful run otherwise. Messed around with my breathing patterns a bit. All experiments proved inclusive ....

Heart Rate

Min.	Max.	Avg.
70.6 bpm	137.1 bpm	126.3 bpm

Pace

Min.	Max.	Avg.
16.0 min/mi	7.7 min/mi	10.2 min/mi

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate	Heart beats per mi
1	5:07:51 AM	0.00 mi	00:09:35	1.00 mi	09:35 min/mi	118 bpm (67%)	1137 bpmi
2	5:17:49 AM	1.00 mi	00:09:45	1.00 mi	09:45 min/mi	128 bpm (72%)	1247 bpmi
3	5:27:34 AM	2.00 mi	00:10:32	1.00 mi	10:32 min/mi	128 bpm (72%)	1348 bpmi
4	5:38:08 AM	3.00 mi	00:10:25	1.00 mi	10:25 min/mi	128 bpm (72%)	1332 bpmi
5	5:48:33 AM	4.00 mi	00:10:44	1.00 mi	10:44 min/mi	127 bpm (72%)	1368 bpmi
6	5:59:18 AM	5.00 mi	00:08:54	0.91 mi	09:47 min/mi	128 bpm (72%)	1254 bpmi
Totals:			00:59:56.0	5.90 mi	10:09 min/mi	126 bpm (71%)	1282 bpmi

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3x1000m

 

Summary

Name	3x1000m Intervals
Location	Houston, TX
Start Time	7/15/2014 5:26 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.24 mi		Time	00:44:56.0
Time Moving	00:44:56.0		Stopped	00:00:22.0
Average pace	08:34 min/mi		Max. pace	05:45 min/mi
Weather	Sunny; 78.3 °F
Notes	OBJECTIVE 1.5M WU 3x1000m @ 6:46/mi. w/3 min. active recoveries 1.5M CD ACHIEVED Failure! ... on many levels ... This didn't go well. First, I didn't really have the workout clearly established in my mind. Somehow in the early morning mental haze I couldn't figure out how many laps 1 kilometer was. Duh! But before I even got to that, before even setting out, I pulled out the Garmin 205 and pre-programmed the workout. Therefore, I wouldn't need to be thinking ... at all. I eased over to the track. Felt fine over the 2.4 miles. Go ready. Hit the lap key and set out. Checked my watch. Was going way too fast. Tried to back it off some. Then started a whole lot of ridiculous confusion (oxygen depletion ???) about whether 1000 meters was 1 1/2 laps or 2 1/2 laps. It seems so crazy now that it was even an issue. All the while I'm trekking around the track too fast. After 1 1/2 laps, checked watch. Kept wondering why it wasn't giving the lap indicator to rest. Finally at 800, I convinced myself the watch was malfunctioning. After all I did have trouble with it last week, after pulling it out of year-long storage. Leaned against the fence and messed with watch. Could see I ran 800 meters at 6:19 pace. Too fast! Decided to reset the whole workout and "start over" with the preprogrammed routine. Skipped through the warm up and first interval then took the 3 minute active rest with a slow jog around the track. By now, I figured out the folly with my math. Yes, 1000 meters is 2 1/2 laps. There was never anything wrong with the watch. I simply had another 200 meters to go. Frustrated and embarassed. Second interval goes 1000 meters at 6:42 pace. Seemed harder than it should. Took some walking time during active recovery. Third interval goes 1000 meters at 6:45 pace. Had to hurry a bit at the end to "make the goal pace". Some more walk/jog active recovering. Decided I'd do a final 1000 since the first was really the wrong distance and pace. Coming up on 400 meters, strained right quad. For a split second thought about "gutting it out". Decided that was enough for today and shut it down. Grabbed shirt, reflectors and water bottle then headed to the road for the 2.4 miles back home. Fully intended to take an easy pace back but after about 6 steps, it was clear right quad wasn't going to cooperate. So, enjoyed a nice walk home. Kept telling myself, "These things happen." Problem is that some (all ?) was self-inflicted. Note to self: DON'T RUN DUMB! Know your workout then execute your workout.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:26:12 AM	0.00 mi	00:21:54	2.40 mi	09:07 min/mi
2	5:54:23 AM	2.40 mi	00:00:30	0.06 mi	08:42 min/mi
3	5:54:53 AM	2.46 mi	00:03:08	0.50 mi	06:19 min/mi
4	5:58:02 AM	2.95 mi	00:00:07	0.01 mi	15:42 min/mi
5	6:00:41 AM	2.96 mi	00:00:04	0.00 mi	01:13:11 h/mi
6	6:00:45 AM	2.96 mi	00:00:08	0.00 mi	51:47 min/mi
7	6:00:54 AM	2.97 mi	00:03:00	0.27 mi	11:16 min/mi
8	6:03:55 AM	3.23 mi	00:04:09	0.62 mi	06:41 min/mi
9	6:08:04 AM	3.85 mi	00:03:00	0.24 mi	12:26 min/mi
10	6:11:04 AM	4.09 mi	00:04:11	0.62 mi	06:45 min/mi
11	6:15:16 AM	4.72 mi	00:03:00	0.24 mi	12:31 min/mi
12	6:18:16 AM	4.95 mi	00:02:05	0.30 mi	06:52 min/mi
Totals:			00:44:56.0	5.24 mi	08:34 min/mi

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8M Base Run

 

Summary

Name	8M Base Run
Location	Houston, TX
Start Time	7/14/2014 5:05 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.97 mi		Time	01:07:42.0
Time Moving	01:07:42.0		Stopped	00:00:06.0
Average pace	08:29 min/mi		Max. pace	07:22 min/mi
Weather	Sunny; 78.0 °F
Notes	OBJECTIVE 8M@ 8:10-9:01 2x20 sec. high knees 2x20 sec. bounding Very warm and humid morning under an extremely bright, full moon. Calves are tight in a way altogether different than soreness. Usually I use the terms interchangeably but this morning they weren't sore; they were tight. They felt knotted. They some over the course of this run but in the end it was still there to a lesser degree and my quads were starting to join in for good measure. Glad to get this one in the books.

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RTW Cooldown

 

Summary

Name	RTW CD
Location	The Woodlands, TX
Start Time	7/12/2014 8:33 AM (UTC-05:00)		Category	My Activities:Running
Distance	1.78 mi		Time	00:16:24.0
Time Moving	00:16:24.0		Stopped	00:00:07.0
Average pace	09:12 min/mi		Max. pace	07:25 min/mi
Weather	Sunny; 78.4 °F
Notes	cooldown

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Run The Woodlands 5k

 

Summary

Name	Run The Woodlands 5k
Location	The Woodlands, TX
Start Time	7/12/2014 8:00 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.05 mi		Time	00:20:56.0
Time Moving	00:20:56.0		Stopped	00:00:00.0
Average pace	06:51 min/mi		Max. pace	05:38 min/mi
Weather	Sunny; 76.4 °F
Notes	Racing is good for me for many reasons. It gives me a chance to: Be tactical. Work on race execution. Compete. Test fitness. Set goals. Try new approaches. etc., etc., etc., OBJECTIVE 5k race (beat last Friday's 21:26) loose strategy .75M @ >6:45 .75M @ ~6:50 .75M race! pick people off; focus and attack! .45M gather, compose & assess .40M pick it up through the finish. use everything in the tank Official time = ??:?? I believe the call when I crossed was 20:53. The course is certified but timing is by hand. There were some high school cross country guys running today so somehow that always forces me out of the gate too fast. I settled down after a quarter but probably paid a bit for the hot start. The second .75M was well executed. I tried to relax and hold pace. I was a few seconds slower than planned but still "on" overall pace (due to hot start). I'm really happy with how I ran between 1.5M and 2.25M. I raced. Didn't worry about time but focused on runners ahead and focused on picking them off. This approach helped me a lot. And in a section of the 5K where most runners (myself included) usually drop off, it was actually one of my fastest sections and I was successful in dropping a couple guys who were hanging around me from the beginning and also pass a few of the young guys. I probably took it easy too much over the 2.25M to 2.70M section. In the moment, I felt like I needed it because of the big push of passing and the anticipation of a strong finish. In retrospect, I could have saved a few seconds had I simply held pace over this section. My kick (generous to call it that) was better than last week but still nothing to be impressed with. I need to continue with speed work and it should come back to me. There was a guy I wanted to reel in at the end but with about .3M to go, he looked back, saw me and picked it up. I tried to respond and successfully increased my pace but wasn't able to get him (although I did close the gap considerably). It's good for me to race. I like the competition. I like the feedback of knowing where my fitness level stands.

 

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	8:00:57 AM	0.00 mi	00:05:08	0.75 mi	06:51 min/mi
2	8:06:06 AM	0.75 mi	00:05:12	0.75 mi	06:57 min/mi
3	8:11:18 AM	1.50 mi	00:05:05	0.75 mi	06:46 min/mi
4	8:16:24 AM	2.25 mi	00:05:09	0.75 mi	06:53 min/mi
5	8:21:34 AM	3.00 mi	00:00:21	0.06 mi	05:42 min/mi
Totals:			00:20:56.0	3.05 mi	06:51 min/mi

Pace

Min.	Max.	Avg.
7.8 min/mi	5.6 min/mi	6.9 min/mi

Splits: Recorded laps

Elevation

Min.	Max.	Avg.
158.1 ft	183.2 ft	170.6 ft

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RTW Warmup

Summary

Name	RTW WU
Location	The Woodlands, TX
Start Time	7/12/2014 7:48 AM (UTC-05:00)		Category	My Activities:Running
Distance	0.93 mi		Time	00:07:54.0
Time Moving	00:07:54.0		Stopped	00:00:22.0
Average pace	08:32 min/mi		Max. pace	06:59 min/mi
Weather	Sunny; 75.8 °F
Notes	warmup

 

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2M LHR

 

Summary

Name	2M LHR Recovery Run
Location	Houston, TX
Start Time	7/11/2014 5:53 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.26 mi		Time	00:21:22.0
Time Moving	00:21:22.0		Stopped	00:00:01.0
Average pace	09:28 min/mi		Max. pace	07:26 min/mi
Average heart rate	126 bpm		Max. heart rate	140 bpm
Weather	Sunny; 75.0 °F
Notes	OBJECTIVE 2M recovery run @ LHR b/w 122-133 bpm Hardly seem worth the effort but legs needed a stretch.

Heart Rate

Min.	Max.	Avg.
75.1 bpm	140.2 bpm	125.8 bpm

Pace

Min.	Max.	Avg.
13.2 min/mi	7.4 min/mi	9.5 min/mi

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3x1M

 

Summary

Name	3x1M
Location	Houston, TX
Start Time	7/10/2014 5:46 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.93 mi		Time	00:48:10.0
Time Moving	00:48:10.0		Stopped	00:00:02.0
Average pace	08:06 min/mi		Max. pace	06:39 min/mi
Weather	Sunny; 76.0 °F
Notes	OBJECTIVE 1.5M WU 3x1M @ 7:08 w/2 min. active recoveries 1.5M CD ACHIEVED 701/703/705 Odd paradox ... I'm feeling beaten up from my latest hard efforts but it sure does feel good once they're done (and really not the worst thing in the world while in progress).

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:46:13 AM	0.00 mi	00:13:25	1.51 mi	08:54 min/mi
2	6:00:00 AM	1.51 mi	00:07:00	1.00 mi	07:00 min/mi
3	6:07:01 AM	2.51 mi	00:02:00	0.18 mi	10:54 min/mi
4	6:09:01 AM	2.69 mi	00:07:03	1.00 mi	07:03 min/mi
5	6:16:05 AM	3.69 mi	00:02:00	0.18 mi	11:13 min/mi
6	6:18:05 AM	3.87 mi	00:07:04	1.00 mi	07:05 min/mi
7	6:25:10 AM	4.87 mi	00:02:00	0.18 mi	11:13 min/mi
8	6:27:09 AM	5.05 mi	00:07:37	0.90 mi	08:28 min/mi
Totals:			00:48:10.0	5.93 mi	08:06 min/mi

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6M LHR

 

Summary

Name	6M LHR
Location	Houston, TX
Start Time	7/9/2014 5:14 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.90 mi		Time	01:00:27.0
Time Moving	01:00:27.0		Stopped	00:00:03.0
Average pace	10:14 min/mi		Max. pace	07:27 min/mi
Average heart rate	127 bpm		Max. heart rate	138 bpm
Weather	Sunny; 76.1 °F
Notes	OBJECTIVE 2-6M Recover Run @ 9:12-10:27 (secondary objective: maintain heart rate at < 133 bpm) Had residual soreness in legs at the outset; especially left hamstring. Most of it subsided shortly into this recovery run. Heart rate stayed relatively low well into this run. Wondering if yesterday's track work somehow figures into it. Will have to watch for a similiar correlation in the future. Continued alternating run-walk to keep heart rate between 122 and 133 bpm.

Heart Rate

Min.	Max.	Avg.
77.0 bpm	138.4 bpm	127.0 bpm

Pace

Min.	Max.	Avg.
15.1 min/mi	7.5 min/mi	10.2 min/mi

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8x400 Intervals

 

Summary

Name	8x400 Intervals
Location	Houston, TX
Start Time	7/8/2014 5:26 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.97 mi		Time	01:20:05.0
Time Moving	01:20:05.0		Stopped	00:00:05.0
Average pace	08:55 min/mi		Max. pace	06:05 min/mi
Weather	Sunny; 76.1 °F
Notes	OBJECTIVE 1.5M WU 8 x 400m @ 6:40 w/3 min. active recoveries 1.5M CD ACHIEVED 2.47M WU 627/633/633/638/639/636/634/620 2.45M CD Back to the track. I don't know when my last track workout was; probably at least a year ago. And it's probably been 3 years since I was doing track workouts consistently. I wore both Garmins (205 and 110) not because I'm a nerd but because I wasn't sure which would best capture the intervals. I like the 205 because the whole workout an be input in advance and there's no need to be pushing buttons during the workout. The 110 is smaller and I believe more accurate but doesn't have the pre-programming ability and the light doesn't stay on (needed in the dark). There is construction on the KHS campus so I had to go to the back side to get in. Extra time and distance .... Actually felt pretty good during this one even though it's been a long time. It will be interesting to see how my body recovers.

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5M Base Run

 

Summary

Name	5M Base Run
Location	Houston, TX
Start Time	7/7/2014 5:27 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.08 mi		Time	00:43:51.0
Time Moving	00:43:51.0		Stopped	00:00:06.0
Average pace	08:38 min/mi		Max. pace	07:32 min/mi
Weather	Sunny; 74.8 °F
Notes	OBJECTIVE 5 mi.@ 8:18-9:17 Legs were surprisingly sore; mostly quads but calves were feeling it too. Wondering if it was the actual race on Friday or the warm-up! Hopefully today's run serves as a shake out and I'm back in business tomorrow.

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Run Wild 5k

 

Summary

Name	Run Wild 5k
Location	Houston, TX
Start Time	7/4/2014 7:31 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.16 mi		Time	00:21:26.0
Time Moving	00:21:26.0		Stopped	00:00:00.0
Average pace	06:46 min/mi		Max. pace	05:34 min/mi
Weather	Sunny; 74.1 °F
Notes	Ran the Run Wild 5k to celebrate the Fourth of July. Even though I'm slower than the old days and haven't done any meaningful speed work, I'm happy with the result. Official time - 21:26.3 I've got work to do. But I feel like I know where I stand and know what it takes to get where I want to be. This was a heavily attended race. I started back in the crowd (forced a slower start). No one passed me between Mile 1 and Mile 3. In a slight disappointment, a couple guys got me in the last 0.1 mile. No surprise given the lack of speed work. I hit the throttle but there was nothing there! Took 9th in my age group. It's also worth noting I've logged 28 miles over the best 4 days leading up to the race.

Athlete

Weight: 161.00 lb BMI: 21.8 Resting heart rate: 48 bpm Max. heart rate:   Diary: O2=98%

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	7:31:09 AM	0.00 mi	00:01:49	0.25 mi	07:16 min/mi
2	7:32:58 AM	0.25 mi	00:01:42	0.25 mi	06:48 min/mi
3	7:34:40 AM	0.50 mi	00:01:39	0.25 mi	06:37 min/mi
4	7:36:19 AM	0.75 mi	00:01:38	0.25 mi	06:34 min/mi
5	7:37:58 AM	1.00 mi	00:01:38	0.25 mi	06:34 min/mi
6	7:39:36 AM	1.25 mi	00:01:49	0.25 mi	07:16 min/mi
7	7:41:26 AM	1.50 mi	00:01:42	0.25 mi	06:48 min/mi
8	7:43:08 AM	1.75 mi	00:01:46	0.25 mi	07:05 min/mi
9	7:44:54 AM	2.00 mi	00:01:40	0.25 mi	06:43 min/mi
10	7:46:35 AM	2.25 mi	00:01:42	0.25 mi	06:51 min/mi
11	7:48:18 AM	2.50 mi	00:01:40	0.25 mi	06:43 min/mi
12	7:49:59 AM	2.75 mi	00:01:35	0.25 mi	06:20 min/mi
13	7:51:34 AM	3.00 mi	00:00:56	0.16 mi	05:48 min/mi
Totals:			00:21:26.0	3.16 mi	06:46 min/mi

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

7M LHR

 

Summary

Name	7M LHR
Location	Houston, TX
Start Time	7/3/2014 5:41 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.25 mi		Time	01:14:29.0
Time Moving	01:14:29.0		Stopped	00:00:08.0
Average pace	10:16 min/mi		Max. pace	07:31 min/mi
Average heart rate	127 bpm		Max. heart rate	140 bpm
Weather	Sunny; 76.6 °F
Notes	Just trying to maintain a low heart rate (between 122-133 bpm) ....

Heart Rate

Min.	Max.	Avg.
88.4 bpm	139.9 bpm	127.2 bpm

Pace

Min.	Max.	Avg.
16.9 min/mi	7.5 min/mi	10.3 min/mi

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate	Heart beats per mi	Calories Burnt
1	5:41:18 AM	0.00 mi	00:09:42	1.00 mi	09:42 min/mi	124 bpm (70%)	1202 bpmi	79 kcal
2	5:51:22 AM	1.00 mi	00:09:54	1.00 mi	09:54 min/mi	127 bpm (72%)	1263 bpmi	110 kcal
3	6:01:17 AM	2.00 mi	00:10:15	1.00 mi	10:15 min/mi	128 bpm (72%)	1309 bpmi	103 kcal
4	6:11:32 AM	3.00 mi	00:10:39	1.00 mi	10:39 min/mi	127 bpm (72%)	1355 bpmi	98 kcal
5	6:22:31 AM	4.00 mi	00:10:47	1.00 mi	10:47 min/mi	128 bpm (72%)	1381 bpmi	98 kcal
6	6:33:18 AM	5.00 mi	00:10:28	1.00 mi	10:28 min/mi	128 bpm (72%)	1336 bpmi	87 kcal
7	6:43:46 AM	6.00 mi	00:10:10	1.00 mi	10:10 min/mi	128 bpm (73%)	1308 bpmi	86 kcal
8	6:53:58 AM	7.00 mi	00:02:40	0.28 mi	09:32 min/mi	129 bpm (73%)	1229 bpmi	22 kcal
Totals:			01:14:29.0	7.25 mi	10:16 min/mi	127 bpm (72%)	1307 bpmi	683 kcal

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

7M EZ

 

Summary

Name	7M EZ
Location	Houston, TX
Start Time	7/2/2014 5:11 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.01 mi		Time	00:59:31.0
Time Moving	00:59:31.0		Stopped	00:00:06.0
Average pace	08:29 min/mi		Max. pace	07:10 min/mi
Weather	Sunny; 75.3 °F
Notes	Felt pretty good this morning. Although I'm really having a hard time visualizing a 5k on Friday ....

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

7M LHR

 

Summary

Name	7M LHR
Location	Houston, TX
Start Time	7/1/2014 6:32 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.25 mi		Time	01:15:21.0
Time Moving	01:15:21.0		Stopped	00:00:04.0
Average pace	10:23 min/mi		Max. pace	07:53 min/mi
Average heart rate	127 bpm		Max. heart rate	150 bpm
Weather	Sunny; 77.0 °F
Notes	This was my longest low-heart rate run. Interesting to note how my body (heart) responds to the exercise stimulus and external conditions (weather, training load, etc.). Felt pretty good.

Heart Rate

Min.	Max.	Avg.
72.3 bpm	149.7 bpm	127.5 bpm

Pace

Min.	Max.	Avg.
18.2 min/mi	7.9 min/mi	10.4 min/mi

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate	Heart beats per mi	Calories Burnt
1	6:32:16 AM	0.00 mi	00:10:36	1.00 mi	10:36 min/mi	124 bpm (70%)	1318 bpmi	62 kcal
2	6:43:13 AM	1.00 mi	00:09:25	1.00 mi	09:25 min/mi	127 bpm (72%)	1194 bpmi	105 kcal
3	6:52:38 AM	2.00 mi	00:10:04	1.00 mi	10:04 min/mi	128 bpm (72%)	1291 bpmi	103 kcal
4	7:02:42 AM	3.00 mi	00:10:36	1.00 mi	10:36 min/mi	128 bpm (72%)	1354 bpmi	96 kcal
5	7:13:18 AM	4.00 mi	00:10:36	1.00 mi	10:36 min/mi	128 bpm (73%)	1363 bpmi	94 kcal
6	7:23:55 AM	5.00 mi	00:11:05	1.00 mi	11:05 min/mi	128 bpm (72%)	1420 bpmi	95 kcal
7	7:35:00 AM	6.00 mi	00:10:33	1.00 mi	10:33 min/mi	128 bpm (72%)	1353 bpmi	83 kcal
8	7:46:03 AM	7.00 mi	00:02:27	0.26 mi	09:26 min/mi	131 bpm (74%)	1234 bpmi	22 kcal
Totals:			01:15:21.0	7.25 mi	10:23 min/mi	127 bpm (72%)	1325 bpmi	660 kcal

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

7M EZ

 

Summary

Name	7M EZ
Location	Houston, TX
Start Time	6/30/2014 5:21 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.01 mi		Time	01:00:44.0
Time Moving	01:00:44.0		Stopped	00:00:01.0
Average pace	08:40 min/mi		Max. pace	07:21 min/mi
Weather	Sunny; 78.1 °F
Notes	Miscalculated my route this morning and ended up a bit longer than planned. Felt okay. I need a solid week. It should be interesting to see what Friday's 5k holds for me. ... especially since I've done absolutely zero speedwork.

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