12M Tapering Long

 

Summary

Name	12M Tapering Long
Location	Houston, TX
Start Time	9/27/2014 6:08 AM (UTC-05:00)		Category	My Activities:Running
Distance	11.99 mi		Time	01:38:44.0
Time Moving	01:38:44.0		Stopped	00:00:18.0
Average pace	08:13 min/mi		Max. pace	06:14 min/mi
Weather	Sunny; 73.0 °F
Notes	OBJECTIVE 12M @ 8:10-9:01 Tapering long run with the downtown group. Most people seem to have events during the coming couple weeks so there is excitement for that and extra energy from tapering. I felt fine; nothing special, nothing bad. Maybe a bit pensive about next Saturday. The reality is I don't truly know where my fitness stands and I haven't had a particularly impressive or complete training cycle.

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7M LHR

 

Summary

Name	LHR Recovery
Location	Houston, TX
Start Time	9/25/2014 5:31 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.63 mi		Time	01:18:39.0
Time Moving	01:18:39.0		Stopped	00:00:24.0
Average pace	10:18 min/mi		Max. pace	07:46 min/mi
Average heart rate	127 bpm		Max. heart rate	145 bpm
Weather	Sunny; 70.1 °F
Notes	OBJECTIVE 7M Base Run Strapped on the heart rate monitor and turned this into a pure recovery run. Legs feeling a bit chewed up. Only they it could be is the hills in New York but that seems to long ago. Weird ... ? Two dogs on the loose jumped me at Strack and Wunderlich so I reversed the entire route.

Heart Rate

Min.	Max.	Avg.
78.5 bpm	144.9 bpm	127.3 bpm

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Mixed Intervals

 

Summary

Name	Mixed Intervals
Location	Houston, TX
Start Time	9/24/2014 5:18 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.87 mi		Time	00:45:50.0
Time Moving	00:45:50.0		Stopped	00:00:04.0
Average pace	07:48 min/mi		Max. pace	05:47 min/mi
Weather	Sunny; 65.1 °F
Notes	OBJECTIVE WU 2k @ 7:22 w/90 sec. recovery 1k @ 7:01 w/90 sec. recovery 1M @ 6:46 w/90 sec. recovery 800m @ 6:32 CD ACHIEVED WU 7:04/6:45/6:37/6:23 CD I suppose no big victory should be taken in nailing a tapering interval workout when temperatures are 10°F lower than what I've been running in for months. No matter. I'm claiming victory and it feels good!

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:18:13 AM	0.00 mi	00:09:09	1.09 mi	08:24 min/mi
2	5:28:26 AM	1.09 mi	00:08:45	1.24 mi	07:03 min/mi
3	5:37:11 AM	2.33 mi	00:01:30	0.13 mi	11:22 min/mi
4	5:39:23 AM	2.46 mi	00:06:44	1.00 mi	06:44 min/mi
5	5:46:07 AM	3.46 mi	00:01:30	0.13 mi	11:39 min/mi
6	5:47:37 AM	3.59 mi	00:04:06	0.62 mi	06:37 min/mi
7	5:51:43 AM	4.21 mi	00:01:30	0.12 mi	12:34 min/mi
8	5:53:19 AM	4.33 mi	00:03:11	0.50 mi	06:22 min/mi
9	5:56:30 AM	4.83 mi	00:09:33	1.07 mi	08:56 min/mi
Totals:			00:45:50.0	5.87 mi	07:48 min/mi

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Central Park Loop w/Brad

 

Summary

Name	Central Park Loop w/Brad
Location	Manhattan, New York
Start Time	9/20/2014 5:06 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.62 mi		Time	01:04:36.0
Time Moving	01:04:36.0		Stopped	00:00:14.0
Average pace	08:28 min/mi		Max. pace	06:15 min/mi
Weather	Sunny; 60.3 °F
Notes	Made a morning loop of Central Park with Brad. My first time actually inside the park. Surprised by the hills.

Map: Street - openstreetmap.org (Mapnik)

Map: Street - openstreetmap.org (Osmarender)

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Cooperstown Mixed Intervals

Summary

Name	Mixed Intervals in Cooperstown, NY
Location	Cooperstown, NY
Start Time	9/17/2014 6:43 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.56 mi		Time	00:52:15.0
Time Moving	00:52:15.0		Stopped	00:00:10.0
Average pace	07:57 min/mi		Max. pace	06:13 min/mi
Weather	Sunny; 42.7 °F
Notes	OBJECTIVE WU 3k @ 7:22 2k @ 7:01 1k @ 6;46 800m @ 6:32 CD Cool morning in Cooperstown. Had some hill on this one as I ventured out from the hotel to parts unknown. Just glad to get it in while traveling in a large group. WU 722/707/643/640 CD

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	6:43:54 AM	0.00 mi	00:10:05	1.15 mi	08:47 min/mi
2	6:56:36 AM	1.15 mi	00:13:51	1.88 mi	07:21 min/mi
3	7:10:27 AM	3.03 mi	00:01:33	0.12 mi	12:27 min/mi
4	7:12:00 AM	3.15 mi	00:08:54	1.25 mi	07:06 min/mi
5	7:20:54 AM	4.41 mi	00:01:36	0.15 mi	10:51 min/mi
6	7:22:30 AM	4.56 mi	00:04:14	0.63 mi	06:43 min/mi
7	7:26:45 AM	5.19 mi	00:01:50	0.16 mi	11:39 min/mi
8	7:28:35 AM	5.34 mi	00:03:28	0.52 mi	06:40 min/mi
9	7:32:03 AM	5.86 mi	00:06:55	0.73 mi	09:25 min/mi
Totals:			00:52:15.0	6.56 mi	07:57 min/mi

Elevation

Min.	Max.	Avg.
1199.1 ft	1269.8 ft	1226.5 ft

 

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9M Base Run

 

Summary

Name	9M Base Run
Location	Houston, TX
Start Time	9/15/2014 4:43 AM (UTC-05:00)		Category	My Activities:Running
Distance	9.03 mi		Time	01:17:08.0
Time Moving	01:17:08.0		Stopped	00:00:05.0
Average pace	08:32 min/mi		Max. pace	07:16 min/mi
Weather	Sunny; 69.9 °F
Notes	OBJECTIVE 9M @ 810-901 Not surprising there was residual soreness from Saturday's run. However the fact that it was my quads was a surprise and probably does not bode well for the downhill St. George course.

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Long Run

 

Summary

Name	Long Run
Location	Houston, TX
Start Time	9/13/2014 5:13 AM (UTC-05:00)		Category	My Activities:Running
Distance	20.05 mi		Time	02:47:23.0
Time Moving	02:47:23.0		Stopped	00:00:32.0
Average pace	08:20 min/mi		Max. pace	05:02 min/mi
Weather	Chance of rain; 73.5 °F
Notes	OBJECTIVE 20M @ 810-901 Glad to get this one. Most everyone was running shorter today so I started early. Planned on 2 loops before starting but the 610 freeway was closed at the 290 exchange forcing me to take back streets into the park. By the time I was there and ready to run, it was well past 5 AM. I made on loop (with a restroom stop) then reversed course and went out as far as I could based on getting back to the parking lot by 6 AM turned back and found most everyone waiting for me. This first 4.5 mile leg of today's run was in very light rain. There was talk about going through Tanglewood. I was happy when reason prevailed and headed for downtown. This group is fast. I knew this but ... it's fast - men and women. After last week's debacle, my objective was to simply manage this run in a way that would allow me to finish. So, in other words, whoever was in the back, that's who I was hanging out with. Somewhere on the way back to the park, this one started getting hard. I just told myself to slow down. Also, told myself something like ... just 54 more minutes and you'll be done. Stopped at the Shell station for water then back along Memorial. I let the group get away from me. Instead of taking Crestwood back to the parking lot, I stayed on the path back to the park. 2.5 miles counterclockwise then turned and 2.5 miles back. Kept telling myself to simply keep the pace at 8:35 (midpoint of my targeted range). Happy to get it done. It was getting tougher at the end.

Map: Street - openstreetmap.org (Mapnik)

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Base Run

 

Summary

Name	Base Run
Location	Houston, TX
Start Time	9/11/2014 5:13 PM (UTC-05:00)		Category	My Activities:Running
Distance	9.03 mi		Time	01:20:06.0
Time Moving	01:20:06.0		Stopped	00:00:18.0
Average pace	08:52 min/mi		Max. pace	07:41 min/mi
Weather	Sunny; 93.6 °F
Notes	OBJECTIVE Survive! It was really hot out there this afternoon! I had a meeting at The Houstonian today so I had to leave the house earlier than usual to fight traffic. Anticipating an early finish to the meeting, I figured I'd be able to run at Memorial Park immediately after concluding. When I launched at the park, the "feels like" temperature was 103°F. It felt every bit of that and obviously changed the complexion of this run to managing the 3 loops for survival. I took several water stops along the way. Run the first loop counter-clockwise, the second clockwise and the last counter-clockwise. I didn't get much relief. When I finished and checked the temperature back at the car, the "feels like" was 101°F. When syncing and recording this run, the calculated average heat index was 107°F. I don't remember ever running in conditions like this before today.

Heat Index

Min.	Max.	Avg.
103.9 °F	108.7 °F	107.1 °F

Solar radiation

Min.	Max.	Avg.
68.0 W/m²	423.1 W/m²	227.7 W/m²

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Mixed Intervals

 

Summary

Name	Mixed Intervals
Location	Houston, TX
Start Time	9/10/2014 5:10 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.12 mi		Time	00:56:55.0
Time Moving	00:56:55.0		Stopped	00:00:07.0
Average pace	07:59 min/mi		Max. pace	06:17 min/mi
Weather	Sunny; 78.3 °F
Notes	OBJECTIVE 1M WU 3k @ 722 w/ 2 min. active recovery 2k @ 701 w/ 2 min. active recovery 1k @ 646 w/ 2 min. active recovery 800m @ 632 1M CD ACHIEVED WU 716 / 658 / 644 / 632 CD Hard but done. Felt challenged.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:10:25 AM	0.00 mi	00:09:40	1.08 mi	08:55 min/mi
2	5:21:50 AM	1.08 mi	00:13:30	1.86 mi	07:15 min/mi
3	5:35:21 AM	2.94 mi	00:02:00	0.18 mi	11:12 min/mi
4	5:37:21 AM	3.12 mi	00:08:38	1.24 mi	06:57 min/mi
5	5:45:59 AM	4.36 mi	00:02:00	0.17 mi	11:49 min/mi
6	5:47:59 AM	4.53 mi	00:04:10	0.62 mi	06:43 min/mi
7	5:52:09 AM	5.15 mi	00:02:00	0.17 mi	11:28 min/mi
8	5:54:09 AM	5.32 mi	00:03:16	0.50 mi	06:32 min/mi
9	5:57:25 AM	5.82 mi	00:11:51	1.31 mi	09:02 min/mi
Totals:			00:56:55.0	7.12 mi	07:59 min/mi

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Base Run

 

Summary

Name	Base Run
Location	Houston, TX
Start Time	9/8/2014 5:21 AM (UTC-05:00)		Category	My Activities:Running
Distance	9.01 mi		Time	01:18:42.0
Time Moving	01:18:42.0		Stopped	00:00:09.0
Average pace	08:44 min/mi		Max. pace	07:39 min/mi
Weather	Heavy rain; 72.9 °F
Notes	OBJECTIVE 9M @ 810-901 Yesterday's run was still on my legs. 20 minute later start combined with longer distance had me dodging traffic before it was over. Glad it's in the books. Looking forward to a solid week.

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Endurance Run

Summary

Name	Endurance Run
Location	Houston, TX
Start Time	9/7/2014 6:08 AM (UTC-05:00)		Category	My Activities:Running
Distance	13.53 mi		Time	01:49:41.0
Time Moving	01:49:41.0		Stopped	00:00:22.0
Average pace	08:06 min/mi		Max. pace	07:06 min/mi
Weather	Sunny
Notes	OBJECTIVE ... ah, run long ... I guess ... This was a debacle; pure and simple. Training plan had a half marathon on the schedule but, ultimately, there weren't any in the area - apparently still too early in the season. So I flipped my run from yesterday to today so I could run with the group downtown. Decided I'd go long since I had failed on a long run 3 weeks (?) ago. This would be a make-up run of sorts. Well, it didn't go very well. I planned for 18 miles but died at 13 and walked it in. Honestly not sure what happened. Felt really fatigued. Not sure what to point to for this fail. My nutrition on Friday and Saturday wasn't very good. I didn't get enough quality sleep Saturday night. The weather was also a bit challenging. Hopefully one or a combination of these was the cause. If so, the remedy is easing.

 

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5M Tempo

 

Summary

Name	5M Tempo
Location	Houston, TX
Start Time	9/5/2014 5:12 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.12 mi		Time	00:56:02.0
Time Moving	00:56:02.0		Stopped	00:00:03.0
Average pace	07:52 min/mi		Max. pace	06:39 min/mi
Weather	Sunny; 76.4 °F
Notes	OBJECTIVE 1M WU 5M@722 1M CD ACHIEVED WU 5M@717 CD This was a tough one but I stretched and made it happen (unfortunately at this stage of the training cycle this should not have been as tough as it was ....).

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:12:29 AM	0.00 mi	00:09:06	1.00 mi	09:06 min/mi
2	5:21:55 AM	1.00 mi	00:00:45	0.09 mi	08:36 min/mi
3	5:23:27 AM	1.09 mi	00:07:15	1.00 mi	07:15 min/mi
4	5:30:43 AM	2.09 mi	00:07:10	1.00 mi	07:10 min/mi
5	5:37:54 AM	3.09 mi	00:07:18	1.00 mi	07:18 min/mi
6	5:45:12 AM	4.09 mi	00:07:20	1.00 mi	07:20 min/mi
7	5:52:32 AM	5.09 mi	00:07:22	1.00 mi	07:22 min/mi
8	5:59:54 AM	6.09 mi	00:09:23	1.00 mi	09:23 min/mi
9	6:09:50 AM	7.09 mi	00:00:24	0.05 mi	07:44 min/mi
Totals:			00:56:02.0	7.12 mi	07:52 min/mi

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Mixed Intervals

 

Summary

Name	Mixed Intervals
Location	Houston, TX
Start Time	9/3/2014 5:44 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.83 mi		Time	00:46:29.0
Time Moving	00:46:29.0		Stopped	00:00:04.0
Average pace	07:58 min/mi		Max. pace	06:12 min/mi
Weather	Sunny; 77.4 °F
Notes	OBJECTIVE 1M WU 2k@722 1M@701 1k@646 800m@632 1M CD I hit all my times on this one and felt okay doing it. I'm a little disappointed that I'm still struggling with "feeling the pace". Usually at this stage of a training cycle, I can hit the paces without using the Garmin as a regulator. So far in this cycle that wasn't happened. I'm all over the board and use the Garmin to help me hone in on the targeted paces.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:44:20 AM	0.00 mi	00:09:47	1.08 mi	09:02 min/mi
2	5:54:57 AM	1.08 mi	00:08:53	1.24 mi	07:10 min/mi
3	6:03:51 AM	2.32 mi	00:02:00	0.17 mi	11:38 min/mi
4	6:05:51 AM	2.49 mi	00:06:54	1.00 mi	06:54 min/mi
5	6:12:45 AM	3.49 mi	00:02:00	0.17 mi	11:49 min/mi
6	6:14:45 AM	3.66 mi	00:04:07	0.62 mi	06:38 min/mi
7	6:18:52 AM	4.28 mi	00:02:00	0.17 mi	11:39 min/mi
8	6:20:52 AM	4.45 mi	00:03:15	0.50 mi	06:30 min/mi
9	6:24:07 AM	4.95 mi	00:07:37	0.89 mi	08:33 min/mi
Totals:			00:46:29.0	5.83 mi	07:58 min/mi

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6M Base Run

 

Summary

Name	6M Base
Location	Houston, TX
Start Time	9/1/2014 5:12 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.04 mi		Time	00:50:38.0
Time Moving	00:50:38.0		Stopped	00:00:02.0
Average pace	08:22 min/mi		Max. pace	06:56 min/mi
Weather	Sunny; 75.5 °F
Notes	OBJECTIVE 6M @ 810-901 No traffic on this holiday Monday. Made for nice running solitude! Legs still have some residual soreness from Saturday's run. Otherwise felt fine.

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18M Long

 

Summary

Name	18M Long
Location	Houston, TX
Start Time	8/30/2014 5:29 AM (UTC-05:00)		Category	My Activities:Running
Distance	18.02 mi		Time	02:25:52.0
Time Moving	02:25:52.0		Stopped	00:00:33.0
Average pace	08:05 min/mi		Max. pace	06:29 min/mi
Weather	Sunny; 76.3 °F
Notes	OBJECTIVE 18M @ 810-901 I'm really happy with this run especially after yesterday's debacle! I run an really loop of Memorial Park before the group got together at 6 AM. There were 10 today. I made the decision on the fly to try running with the lead group right from the start. After yesterday and my crash-and-burn 18-mile attempt 2 weeks ago, this probably seems like a stupid idea. Well, it may have been but I reasoned that maybe, just maybe the slower pace I've been running my long runs has somehow tired me out quicker. Yes, I know that's counter-intuitive. But maybe the cadence or something was giving me the problems. So I launched with the front runners and never looked at my watch. I just ran. I actually felt really good - bordering on great - up until about 10 miles in. At that point, I fell back and ended up in a "no man's land" - running slower than the lead group but faster than the middle group - which meant I was on my own. In retrospect, it was fine (althought at the time it didn't seem so great since there was no conversation to move me along). Once back at the park, I needed a little under 4 miles to finish. I was tempted to bail out as we passed the parking lot. I stopped, walked, gathered my composure, gave myself a prep talk, "You've got a great run going. Don't blow it now. Just finish one loop plus at whatever pace." The pace was well off my earlier fastest but it was still respectable. I made the loop with a couple stops then added on to get the planned 18 miles. This was a good run and I really needed it!

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:29:35 AM	0.00 mi	00:08:45	1.00 mi	08:45 min/mi
2	5:38:21 AM	1.00 mi	00:08:26	1.00 mi	08:26 min/mi
3	5:46:46 AM	2.00 mi	00:08:30	1.00 mi	08:30 min/mi
4	5:56:11 AM	3.00 mi	00:08:05	1.00 mi	08:05 min/mi
5	6:14:25 AM	4.00 mi	00:07:34	1.00 mi	07:34 min/mi
6	6:21:59 AM	5.00 mi	00:07:57	1.00 mi	07:57 min/mi
7	6:33:48 AM	6.00 mi	00:07:35	1.00 mi	07:35 min/mi
8	6:41:24 AM	7.00 mi	00:07:50	1.00 mi	07:50 min/mi
9	6:52:01 AM	8.00 mi	00:07:41	1.00 mi	07:41 min/mi
10	7:03:33 AM	9.00 mi	00:07:50	1.00 mi	07:50 min/mi
11	7:14:38 AM	10.00 mi	00:07:40	1.00 mi	07:40 min/mi
12	7:22:19 AM	11.00 mi	00:08:00	1.00 mi	08:00 min/mi
13	7:30:19 AM	12.00 mi	00:08:10	1.00 mi	08:10 min/mi
14	7:43:04 AM	13.00 mi	00:08:03	1.00 mi	08:03 min/mi
15	7:51:13 AM	14.00 mi	00:08:21	1.00 mi	08:21 min/mi
16	8:01:54 AM	15.00 mi	00:08:35	1.00 mi	08:35 min/mi
17	8:12:49 AM	16.00 mi	00:08:38	1.00 mi	08:38 min/mi
18	8:23:58 AM	17.00 mi	00:08:21	1.00 mi	08:21 min/mi
19	8:34:28 AM	18.00 mi	00:00:18	0.03 mi	08:54 min/mi
Totals:			02:25:52.0	18.02 mi	08:05 min/mi

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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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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.

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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.

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

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)