5M Base

 

Summary

Name	5M Base
Location	Houston, TX
Start Time	10/19/2015 5:20 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.06 mi		Time	00:47:09.0
Time Moving	00:47:09.0		Stopped	00:00:06.0
Avg. pace	09:19 min/mi		Max. pace	08:11 min/mi
Avg. heart rate	137.4 bpm		Max. heart rate	147.8 bpm
Avg. cadence	86.8 rpm		Max. cadence	89.0 rpm
Weather	Sunny; 56.1 °F
Notes	OBJECTIVE 5M @ 9:08-10:03 20" high knees 20" bounding NO HAMSTRING ISSUE = HAPPY DAY! (Knocking on wood.) Felt really good this morning. Eager to undertake this week of training.

Heart Rate

Min.	Max.	Avg.
79.6bpm	147.8bpm	137.4bpm

Cadence

Min.	Max.	Avg.
39.1rpm	89.0rpm	86.8rpm

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

Week of October 18 Training Plan

Proprioceptive Cue: Running Against a Wall

Imagine there's a wall right in front of your nose that moves forward with you as you run. Your knees or feet will repeatedly knock into this wall unless you shorten your stride and place your feet underneath your hips instead of out ahead of your body. Leaning slightly forward at the ankles will also create a little more room to drive your thighs forward without banging your knees. This proprioceptive cue facilitates a more compact stride by correcting overstriding.

SUNDAY
Off

MONDAY
5M @ base pace (9:08 - 10:03)
20" high knees
20" bounding

TUESDAY
dynamic stretching WU
1.5M WU @ recovery pace (10:04 - 11:19)
8x400m @ 3k pace (7:22) w/3' active recoveries
1.5M CD @ recovery pace (10:04 - 11:19)

WEDNESDAY
2-6M @ recovery pace (10:04 - 11:19)
resistance workout

THURSDAY
dynamic stretching WU
1.5M WU @ recovery pace (10:04 - 11:19)
3x1M @ 10k pace (7:53) w/2' active recoveries
1.5M CD @ recovery pace (10:04 - 11:19)

FRIDAY
2M @ recovery pace (10:04 - 11:19)
resistance workout

SATURDAY
dynamic stretching WU
1.5M WU @ recovery pace (10:04 - 11:19)
5k tune-up race or time trial
1.5M CD @ recovery pace (10:04 - 11:19)

8M EZ

 

Summary

Name	8M EZ
Location	Houston, TX
Start Time	10/17/2015 6:16 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.13 mi		Time	01:19:43.0
Time Moving	01:19:43.0		Stopped	00:00:27.0
Avg. pace	09:49 min/mi		Max. pace	08:29 min/mi
Avg. heart rate	131.6 bpm		Max. heart rate	141.0 bpm
Weather	Sunny; 62.8 °F
Notes	OBJECTIVE 8M EZ @ 10:04-11:19 Had a hard time keeping this as slow as necessary. The cooler temperature and cool, gentle breeze from the east was very nice. Hamstring cooperated throughout but still reminded me that it was there.

Heart Rate

Min.	Max.	Avg.
80.2bpm	141.0bpm	131.6bpm

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

7M EZ

 

Summary

Name	7M EZ
Location	Houston, TX
Start Time	10/16/2015 5:30 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.09 mi		Time	01:11:15.0
Time Moving	01:11:15.0		Stopped	00:00:04.0
Avg. pace	10:03 min/mi		Max. pace	09:13 min/mi
Avg. heart rate	127.6 bpm		Max. heart rate	135.7 bpm
Weather	Sunny; 60.9 °F
Notes	OBJECTIVE 7M EZ @ 10:04-11:19 Took it easy on this cool morning. Frustrated that everything is feeling pretty good except left hammy. It wasn't too bad this morning but was "there" none the less. Wondered this morning if I should seek out Dr. Cianca.

Heart Rate

Min.	Max.	Avg.
68.1bpm	135.7bpm	127.6bpm

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

25' Uphill Treadmill Walking

 

Summary

Name	25' Uphill Treadmill Walking
Location	CFB Family Life Center
Start Time	10/14/2015 5:44 AM (UTC-05:00)		Category	My Activities:Other
Distance	0.00 mi		Time	00:25:41.0
Time Moving	00:25:41.0		Stopped	00:00:00.0
Avg. heart rate	116.9 bpm		Max. heart rate	132.1 bpm
Weather
Notes	OBJECTIVE 25' uphill treadmill walking Set the incline at 15 and went for a walk. Hamstrings felt fine.

Heart Rate

Min.	Max.	Avg.
71.7bpm	132.1bpm	116.9bpm

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

5M EZ

 

Summary

Name	5M EZ
Location	Houston, TX
Start Time	10/13/2015 5:37 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.03 mi		Time	00:50:51.0
Time Moving	00:50:51.0		Stopped	00:00:06.0
Avg. pace	10:06 min/mi		Max. pace	09:05 min/mi
Avg. heart rate	132.5 bpm		Max. heart rate	143.8 bpm
Weather	Partly cloudy; 77.1 °F
Notes	OBJECTIVE 5M EZ @ 10:04 - 11:19 Both hamstrings were tight from the outset. Wasn't sure if continuing was going to be a good idea. Stopped at 1 mile and stretched for several minutes. Right improved. Left didn't. After after 1.5 mile, left faded to a heavy, dull ache. Not sure what the best approach forward is. Probably take tomorrow off.

Heart Rate

Min.	Max.	Avg.
75.3bpm	143.8bpm	132.5bpm

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

4M EZ

 

Summary

Name	4M EZ
Location	Houston, TX
Start Time	10/12/2015 5:27 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.62 mi		Time	00:46:59.0
Time Moving	00:46:59.0		Stopped	00:00:00.0
Avg. pace	10:10 min/mi		Max. pace	09:03 min/mi
Weather	Sunny; 71.7 °F
Notes	OBJECTIVE 4M EZ (10:04-11:19) After 9 days off since the marathon, first run back on my feet. Felt okay. Took it nice and easy which I will continue to do the coming week. Both hamstrings flared about 1.5M into it but seemed to loosen (or at least diminish to a dull ache instead of knifing paing). Will need to monitor closely.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:27:30 AM	0.00 mi	00:10:06.9	1.00 mi	10:07 min/mi
2	5:37:37 AM	1.00 mi	00:10:09.6	1.00 mi	10:10 min/mi
3	5:47:45 AM	2.00 mi	00:10:01.5	1.00 mi	10:02 min/mi
4	5:57:47 AM	3.00 mi	00:10:14.9	1.00 mi	10:15 min/mi
5	6:08:02 AM	4.00 mi	00:06:28.0	0.64 mi	10:11 min/mi
Totals:			00:46:59.0	4.62 mi	10:10 min/mi

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

St. George Marathon 2015

 

Summary

Name	St. George Marathon 2015
Location	St. George, UT
Start Time	10/3/2015 7:48 AM (UTC-05:00)		Category	My Activities:Running
Distance	26.27 mi		Time	03:47:58.0
Time Moving	03:47:58.0		Stopped	00:00:42.0
Avg. pace	08:41 min/mi		Max. pace	06:34 min/mi
Weather	Sunny; 61.1 °F
Notes	It wasn't my day. I had a solid 18-mile run on a day I needed 26.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Elevation Change	Average Pace
1	7:48:46 AM	0.00 mi	00:08:17.0	1.00 mi	-73 ft	08:17 min/mi
2	7:57:04 AM	1.00 mi	00:08:01.0	1.00 mi	-11 ft	08:01 min/mi
3	8:05:05 AM	2.00 mi	00:07:35.0	1.00 mi	-111 ft	07:35 min/mi
4	8:12:40 AM	3.00 mi	00:07:33.8	1.00 mi	-126 ft	07:34 min/mi
5	8:20:14 AM	4.00 mi	00:07:48.5	1.00 mi	-71 ft	07:49 min/mi
6	8:28:03 AM	5.00 mi	00:07:42.9	1.00 mi	-198 ft	07:43 min/mi
7	8:35:46 AM	6.00 mi	00:07:44.9	1.00 mi	-200 ft	07:45 min/mi
8	8:43:31 AM	7.00 mi	00:08:39.1	1.00 mi	+128 ft	08:39 min/mi
9	8:52:10 AM	8.00 mi	00:08:26.4	1.00 mi	+22 ft	08:26 min/mi
10	9:00:36 AM	9.00 mi	00:08:17.4	1.00 mi	+27 ft	08:17 min/mi
11	9:08:54 AM	10.00 mi	00:08:31.9	1.00 mi	+69 ft	08:32 min/mi
12	9:17:26 AM	11.00 mi	00:08:11.3	1.00 mi	-6 ft	08:11 min/mi
13	9:25:37 AM	12.00 mi	00:08:03.1	1.00 mi	-89 ft	08:03 min/mi
14	9:33:40 AM	13.00 mi	00:07:54.5	1.00 mi	-75 ft	07:55 min/mi
15	9:41:35 AM	14.00 mi	00:07:34.5	1.00 mi	-194 ft	07:35 min/mi
16	9:49:10 AM	15.00 mi	00:07:26.8	1.00 mi	-251 ft	07:27 min/mi
17	9:56:37 AM	16.00 mi	00:07:46.3	1.00 mi	-140 ft	07:46 min/mi
18	10:04:23 AM	17.00 mi	00:08:55.8	1.00 mi	-147 ft	08:56 min/mi
19	10:13:19 AM	18.00 mi	00:09:50.6	1.00 mi	-38 ft	09:51 min/mi
20	10:23:09 AM	19.00 mi	00:10:15.7	1.00 mi	-116 ft	10:16 min/mi
21	10:33:26 AM	20.00 mi	00:12:23.0	1.00 mi	-270 ft	12:23 min/mi
22	10:45:49 AM	21.00 mi	00:08:19.8	1.00 mi	-102 ft	08:20 min/mi
23	10:54:08 AM	22.00 mi	00:11:22.4	1.00 mi	-210 ft	11:22 min/mi
24	11:05:31 AM	23.00 mi	00:09:39.2	1.00 mi	-158 ft	09:39 min/mi
25	11:15:10 AM	24.00 mi	00:10:04.6	1.00 mi	-128 ft	10:05 min/mi
26	11:25:14 AM	25.00 mi	00:10:01.5	1.00 mi	-75 ft	10:02 min/mi
27	11:35:17 AM	26.00 mi	00:02:10.8	0.27 mi	-9 ft	07:59 min/mi
Totals:			03:47:58.0	26.27 mi	-2554 ft	08:41 min/mi

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

3:48:38. Was shooting for 3:30:00. It wasn't my day. I was on track through 18 but really fell apart after that. The bottom line is I wasn't properly prepared to run this marathon.

Worst night of my life!

20'MSD/20'LT

 

Summary

Name	40'MSD/40'LT
Location	Houston, TX
Start Time	9/29/2015 5:32 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.64 mi		Time	00:47:13.0
Time Moving	00:47:13.0		Stopped	00:00:03.0
Avg. pace	10:11 min/mi		Max. pace	07:14 min/mi
Avg. heart rate	131.5 bpm		Max. heart rate	154.8 bpm
Avg. cadence	75.1 rpm		Max. cadence	92.7 rpm
Weather	Sunny; 68.8 °F
Notes	OBJECTIVE WU 5-10' 20' of 10" hard intervals w/recoveries back to 110 bpm 20' 142 < bpm < 152 Nice, clear morning. Felt like I had to baby the hammy during the intervals. At one point, felt like I was on the verge of a serious problem. Was it real or imagined? Tapering madness .... I'm in depletion state now. With only 10% of yesterday and today's diet consisting of carbs. The loading will shift into overdrive tomorrow.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:32:15 AM	0.00 mi	00:07:08.7	0.74 mi	09:42 min/mi	82.8 rpm	124.5 bpm (70%)
2	5:39:24 AM	0.74 mi	00:00:11.6	0.03 mi	05:35 min/mi	78.2 rpm	108.9 bpm (62%)
3	5:39:35 AM	0.77 mi	00:00:59.6	0.07 mi	14:47 min/mi	62.3 rpm	121.0 bpm (68%)
4	5:40:35 AM	0.84 mi	00:00:11.3	0.04 mi	05:19 min/mi	80.0 rpm	108.1 bpm (61%)
5	5:40:46 AM	0.87 mi	00:01:33.9	0.10 mi	15:36 min/mi	61.0 rpm	120.8 bpm (68%)
6	5:42:18 AM	0.97 mi	00:00:10.8	0.03 mi	05:32 min/mi	80.1 rpm	113.7 bpm (64%)
7	5:42:29 AM	1.01 mi	00:01:10.8	0.08 mi	14:22 min/mi	62.7 rpm	124.0 bpm (70%)
8	5:43:40 AM	1.09 mi	00:00:11.4	0.03 mi	05:46 min/mi	83.6 rpm	113.1 bpm (64%)
9	5:43:52 AM	1.12 mi	00:01:32.8	0.10 mi	14:59 min/mi	60.6 rpm	120.5 bpm (68%)
10	5:45:24 AM	1.23 mi	00:00:11.2	0.03 mi	05:34 min/mi	81.5 rpm	106.3 bpm (60%)
11	5:45:36 AM	1.26 mi	00:01:18.3	0.09 mi	14:43 min/mi	61.6 rpm	121.2 bpm (68%)
12	5:46:54 AM	1.35 mi	00:00:10.8	0.03 mi	05:31 min/mi	80.0 rpm	104.7 bpm (59%)
13	5:47:05 AM	1.38 mi	00:00:57.1	0.07 mi	14:37 min/mi	62.8 rpm	121.8 bpm (69%)
14	5:48:02 AM	1.45 mi	00:00:13.3	0.04 mi	05:50 min/mi	83.5 rpm	108.9 bpm (62%)
15	5:48:15 AM	1.48 mi	00:01:00.2	0.07 mi	14:02 min/mi	64.9 rpm	119.4 bpm (67%)
16	5:49:16 AM	1.55 mi	00:00:13.4	0.04 mi	05:54 min/mi	83.2 rpm	115.1 bpm (65%)
17	5:49:29 AM	1.59 mi	00:00:56.6	0.07 mi	13:55 min/mi	62.6 rpm	124.3 bpm (70%)
18	5:50:26 AM	1.66 mi	00:00:11.0	0.03 mi	06:16 min/mi	84.2 rpm	115.3 bpm (65%)
19	5:50:36 AM	1.69 mi	00:01:05.6	0.08 mi	14:10 min/mi	66.6 rpm	124.2 bpm (70%)
20	5:51:42 AM	1.77 mi	00:00:11.3	0.03 mi	05:41 min/mi	87.1 rpm	115.3 bpm (65%)
21	5:51:54 AM	1.80 mi	00:01:27.9	0.10 mi	14:22 min/mi	61.8 rpm	121.6 bpm (69%)
22	5:53:22 AM	1.90 mi	00:00:11.2	0.03 mi	05:57 min/mi	87.9 rpm	116.3 bpm (66%)
23	5:53:33 AM	1.93 mi	00:01:14.5	0.09 mi	14:25 min/mi	60.9 rpm	124.4 bpm (70%)
24	5:54:48 AM	2.02 mi	00:00:05.4	0.01 mi	07:23 min/mi	77.0 rpm	106.8 bpm (60%)
25	5:54:53 AM	2.03 mi	00:01:07.7	0.07 mi	15:11 min/mi	61.8 rpm	114.6 bpm (65%)
26	5:56:01 AM	2.11 mi	00:00:12.0	0.04 mi	05:30 min/mi	86.5 rpm	110.7 bpm (63%)
27	5:56:13 AM	2.14 mi	00:01:01.0	0.07 mi	14:27 min/mi	65.5 rpm	122.7 bpm (69%)
28	5:57:14 AM	2.21 mi	00:00:11.1	0.03 mi	05:59 min/mi	80.9 rpm	110.2 bpm (62%)
29	5:57:25 AM	2.25 mi	00:01:13.3	0.09 mi	14:16 min/mi	61.7 rpm	125.3 bpm (71%)
30	5:58:38 AM	2.33 mi	00:00:11.1	0.02 mi	07:32 min/mi	83.7 rpm	113.2 bpm (64%)
31	5:58:49 AM	2.36 mi	00:01:19.7	0.09 mi	14:03 min/mi	61.9 rpm	125.6 bpm (71%)
32	6:00:09 AM	2.45 mi	00:08:33.2	1.00 mi	08:33 min/mi	85.1 rpm	145.2 bpm (82%)
33	6:08:43 AM	3.45 mi	00:09:01.0	1.00 mi	09:01 min/mi	81.4 rpm	145.8 bpm (82%)
34	6:17:44 AM	4.45 mi	00:01:48.3	0.20 mi	08:55 min/mi	80.2 rpm	146.7 bpm (83%)
Totals:			00:47:13.0	4.64 mi	10:11 min/mi	75.1 rpm	131.5 bpm (74%)

Heart Rate

Min.	Max.	Avg.
98.9bpm	154.8bpm	131.5bpm

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

60'AB

 

Summary

Name	60'AB
Location	Houston, TX
Start Time	9/28/2015 5:17 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.20 mi		Time	01:03:27.0
Time Moving	01:03:27.0		Stopped	00:00:30.0
Avg. pace	10:14 min/mi		Max. pace	07:06 min/mi
Avg. heart rate	128.4 bpm		Max. heart rate	141.3 bpm
Avg. cadence	76.2 rpm		Max. cadence	91.8 rpm
Weather	Chance of rain; 70.2 °F
Notes	OBJECTIVE 60' < 133 bpm Light rain this morning. I hate tapering because it leads me to the "wondering phase" ... too much time to get inside my own head. Hamstring manifested itself lightly about 2 miles. Seemed to fade late in the run though. Who knows?

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:17:45 AM	0.00 mi	00:09:25.7	1.00 mi	09:26 min/mi	82.4 rpm	120.2 bpm (68%)
2	5:27:09 AM	1.00 mi	00:09:51.2	1.00 mi	09:51 min/mi	78.3 rpm	127.3 bpm (72%)
3	5:37:01 AM	2.00 mi	00:10:13.1	1.00 mi	10:13 min/mi	76.6 rpm	130.5 bpm (74%)
4	5:47:14 AM	3.00 mi	00:10:39.2	1.00 mi	10:39 min/mi	73.9 rpm	129.5 bpm (73%)
5	5:57:53 AM	4.00 mi	00:10:50.1	1.00 mi	10:50 min/mi	72.9 rpm	130.1 bpm (73%)
6	6:08:43 AM	5.00 mi	00:10:45.3	1.00 mi	10:45 min/mi	74.0 rpm	131.1 bpm (74%)
7	6:19:29 AM	6.00 mi	00:02:15.5	0.22 mi	10:15 min/mi	76.0 rpm	130.8 bpm (74%)
Totals:			01:03:27.0	6.20 mi	10:14 min/mi	76.2 rpm	128.4 bpm (73%)

Heart Rate

Min.	Max.	Avg.
64.3bpm	141.3bpm	128.4bpm

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

90'AB

 

Summary

Name	90'AB
Location	Houston, TX
Start Time	9/26/2015 7:07 AM (UTC-05:00)		Category	My Activities:Running
Distance	9.28 mi		Time	01:33:33.0
Time Moving	01:33:33.0		Stopped	00:00:02.0
Avg. pace	10:05 min/mi		Max. pace	07:34 min/mi
Avg. heart rate	129.0 bpm		Max. heart rate	145.4 bpm
Avg. cadence	77.1 rpm		Max. cadence	93.0 rpm
Weather	Sunny; 71.9 °F
Notes	OBJECTIVE 90' @ < 133 bpm Easy run. Left hammy = not good.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	7:07:07 AM	0.00 mi	00:08:58.7	1.00 mi	08:59 min/mi	84.6 rpm	122.0 bpm (69%)
2	7:16:05 AM	1.00 mi	00:09:27.8	1.00 mi	09:28 min/mi	80.2 rpm	127.7 bpm (72%)
3	7:25:33 AM	2.00 mi	00:09:48.7	1.00 mi	09:49 min/mi	78.0 rpm	127.4 bpm (72%)
4	7:35:21 AM	3.00 mi	00:10:11.4	1.00 mi	10:11 min/mi	76.2 rpm	128.6 bpm (73%)
5	7:45:33 AM	4.00 mi	00:10:27.2	1.00 mi	10:27 min/mi	75.7 rpm	128.1 bpm (72%)
6	7:56:00 AM	5.00 mi	00:10:31.9	1.00 mi	10:32 min/mi	74.6 rpm	128.5 bpm (73%)
7	8:06:33 AM	6.00 mi	00:10:29.6	1.00 mi	10:30 min/mi	75.7 rpm	132.0 bpm (75%)
8	8:17:02 AM	7.00 mi	00:10:16.8	1.00 mi	10:17 min/mi	74.8 rpm	130.9 bpm (74%)
9	8:27:19 AM	8.00 mi	00:10:23.8	1.00 mi	10:24 min/mi	75.5 rpm	133.2 bpm (75%)
10	8:37:43 AM	9.00 mi	00:03:00.0	0.29 mi	10:14 min/mi	75.9 rpm	134.8 bpm (76%)
Totals:			01:33:33.0	9.28 mi	10:05 min/mi	77.1 rpm	129.0 bpm (73%)

Heart Rate

Min.	Max.	Avg.
65.1bpm	145.4bpm	129.0bpm

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

60'AB/60'LT

 

Summary

Name	60'AB/60'LT
Location	Houston, TX
Start Time	9/24/2015 5:47 AM (UTC-05:00)		Category	My Activities:Running
Distance	12.78 mi		Time	02:01:20.0
Time Moving	02:01:20.0		Stopped	00:00:17.0
Avg. pace	09:30 min/mi		Max. pace	07:11 min/mi
Avg. heart rate	136.9 bpm		Max. heart rate	155.2 bpm
Avg. cadence	81.3 rpm		Max. cadence	93.8 rpm
Weather	Sunny; 67.3 °F
Notes	OBJECTIVE 60' @ < 133 bpm 60' @ 142 < bpm < 152 This one wasn't great but I got it in. Left hamstring was "sticky"; just wasn't moving freely. First it was on the back just above the knee then it moved up to the lower-middle of the "belly" of the hamstring. Frustrating! I really need to clear the doubts from my head and quick! Time is running out.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:47:55 AM	0.00 mi	00:09:14.3	1.00 mi	09:14 min/mi	83.9 rpm	125.5 bpm (71%)
2	5:57:08 AM	1.00 mi	00:09:41.0	1.00 mi	09:41 min/mi	80.0 rpm	127.7 bpm (72%)
3	6:06:49 AM	2.00 mi	00:10:11.4	1.00 mi	10:11 min/mi	78.1 rpm	127.1 bpm (72%)
4	6:17:00 AM	3.00 mi	00:10:02.2	1.00 mi	10:02 min/mi	77.6 rpm	127.0 bpm (72%)
5	6:27:03 AM	4.00 mi	00:10:22.5	1.00 mi	10:23 min/mi	78.1 rpm	129.0 bpm (73%)
6	6:37:26 AM	5.00 mi	00:10:33.2	1.00 mi	10:33 min/mi	76.0 rpm	126.1 bpm (71%)
7	6:48:44 AM	6.00 mi	00:01:12.5	0.11 mi	10:57 min/mi	77.9 rpm	129.7 bpm (73%)
8	6:49:56 AM	6.11 mi	00:08:18.7	1.00 mi	08:19 min/mi	89.6 rpm	145.8 bpm (82%)
9	6:58:16 AM	7.11 mi	00:08:47.7	1.00 mi	08:48 min/mi	85.4 rpm	146.0 bpm (83%)
10	7:07:03 AM	8.11 mi	00:08:48.8	1.00 mi	08:49 min/mi	84.9 rpm	147.0 bpm (83%)
11	7:15:53 AM	9.11 mi	00:08:52.1	1.00 mi	08:52 min/mi	83.5 rpm	148.6 bpm (84%)
12	7:24:45 AM	10.11 mi	00:09:31.4	1.00 mi	09:31 min/mi	81.6 rpm	146.3 bpm (83%)
13	7:34:20 AM	11.11 mi	00:09:20.6	1.00 mi	09:21 min/mi	81.9 rpm	147.2 bpm (83%)
14	7:43:36 AM	12.11 mi	00:06:41.3	0.71 mi	09:27 min/mi	79.9 rpm	146.8 bpm (83%)
Totals:			02:01:20.0	12.78 mi	09:30 min/mi	81.3 rpm	136.9 bpm (77%)

Heart Rate

Min.	Max.	Avg.
82.0bpm	155.2bpm	136.9bpm

Splits: Recorded laps

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

45'MSD

 

Summary

Name	45'MSD
Location	Houston, TX
Start Time	9/23/2015 5:49 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.58 mi		Time	00:50:27.0
Time Moving	00:50:27.0		Stopped	00:00:06.0
Avg. pace	11:01 min/mi		Max. pace	07:00 min/mi
Avg. heart rate	126.9 bpm		Max. heart rate	156.7 bpm
Avg. cadence	71.5 rpm		Max. cadence	92.0 rpm
Weather	Sunny; 69.5 °F
Notes	OBJECTIVE 5-10' WU 10" hard intervals w/recoveries down to 110 bpm 5-10' CD Nothing like a game of Frogger in the morning darkness! Yes, I know better than to head out for road intervals 15 minutes before the 6 AM commute begins. It was not safe out there this morning and it was very frustrating dodging traffic. Intervals went fine. I was singularly focused on not reinjuring my left hamstring. I'm sure that isn't great for my form during a workout that is effectively an extended form drill.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:49:59 AM	0.00 mi	00:10:33.8	1.20 mi	08:49 min/mi	87.4 rpm	130.5 bpm (74%)
2	6:00:32 AM	1.20 mi	00:01:15.3	0.08 mi	15:49 min/mi	61.0 rpm	123.2 bpm (70%)
3	6:01:48 AM	1.28 mi	00:00:11.6	0.03 mi	06:11 min/mi	80.1 rpm	115.6 bpm (65%)
4	6:01:59 AM	1.31 mi	00:01:17.6	0.09 mi	14:57 min/mi	61.7 rpm	123.6 bpm (70%)
5	6:03:16 AM	1.39 mi	00:00:15.2	0.03 mi	07:49 min/mi	85.0 rpm	115.4 bpm (65%)
6	6:03:31 AM	1.43 mi	00:01:12.8	0.10 mi	12:27 min/mi	64.1 rpm	124.6 bpm (70%)
7	6:04:44 AM	1.52 mi	00:00:11.4	0.03 mi	06:42 min/mi	87.1 rpm	115.3 bpm (65%)
8	6:04:56 AM	1.55 mi	00:01:32.6	0.10 mi	14:58 min/mi	60.6 rpm	119.3 bpm (67%)
9	6:06:29 AM	1.66 mi	00:00:11.6	0.03 mi	06:27 min/mi	82.7 rpm	114.8 bpm (65%)
10	6:06:40 AM	1.69 mi	00:01:09.8	0.08 mi	14:47 min/mi	62.2 rpm	122.8 bpm (69%)
11	6:07:50 AM	1.77 mi	00:00:11.9	0.03 mi	06:03 min/mi	79.5 rpm	115.8 bpm (65%)
12	6:08:02 AM	1.80 mi	00:01:25.3	0.09 mi	15:05 min/mi	61.4 rpm	122.5 bpm (69%)
13	6:09:27 AM	1.89 mi	00:00:12.1	0.03 mi	05:52 min/mi	79.1 rpm	112.8 bpm (64%)
14	6:09:40 AM	1.93 mi	00:01:22.9	0.10 mi	14:26 min/mi	61.0 rpm	121.9 bpm (69%)
15	6:11:02 AM	2.02 mi	00:00:11.2	0.03 mi	06:10 min/mi	86.0 rpm	115.6 bpm (65%)
16	6:11:14 AM	2.05 mi	00:01:25.2	0.10 mi	14:56 min/mi	60.9 rpm	126.0 bpm (71%)
17	6:12:39 AM	2.15 mi	00:00:11.2	0.03 mi	06:02 min/mi	80.5 rpm	114.6 bpm (65%)
18	6:12:50 AM	2.18 mi	00:01:29.9	0.10 mi	15:24 min/mi	62.1 rpm	122.0 bpm (69%)
19	6:14:20 AM	2.28 mi	00:00:11.6	0.04 mi	05:21 min/mi	84.6 rpm	113.2 bpm (64%)
20	6:14:32 AM	2.31 mi	00:01:16.1	0.09 mi	14:33 min/mi	60.9 rpm	126.3 bpm (71%)
21	6:15:48 AM	2.40 mi	00:00:10.5	0.03 mi	05:34 min/mi	79.9 rpm	116.2 bpm (66%)
22	6:15:59 AM	2.43 mi	00:01:27.2	0.09 mi	16:02 min/mi	59.8 rpm	123.8 bpm (70%)
23	6:17:26 AM	2.52 mi	00:00:10.6	0.03 mi	06:08 min/mi	83.5 rpm	116.0 bpm (66%)
24	6:17:36 AM	2.55 mi	00:01:55.6	0.13 mi	14:52 min/mi	59.2 rpm	122.5 bpm (69%)
25	6:19:32 AM	2.68 mi	00:00:10.6	0.03 mi	05:12 min/mi	82.9 rpm	114.7 bpm (65%)
26	6:19:43 AM	2.72 mi	00:01:25.7	0.09 mi	16:26 min/mi	58.9 rpm	122.5 bpm (69%)
27	6:21:08 AM	2.80 mi	00:00:12.0	0.03 mi	05:49 min/mi	84.1 rpm	114.9 bpm (65%)
28	6:21:21 AM	2.84 mi	00:01:46.7	0.12 mi	14:20 min/mi	62.4 rpm	122.4 bpm (69%)
29	6:23:07 AM	2.96 mi	00:00:11.3	0.03 mi	05:41 min/mi	84.7 rpm	119.7 bpm (68%)
30	6:23:19 AM	2.99 mi	00:01:33.6	0.10 mi	15:20 min/mi	61.5 rpm	121.1 bpm (68%)
31	6:24:52 AM	3.10 mi	00:00:11.2	0.03 mi	05:33 min/mi	84.9 rpm	115.6 bpm (65%)
32	6:25:03 AM	3.13 mi	00:01:31.6	0.10 mi	15:41 min/mi	60.0 rpm	124.0 bpm (70%)
33	6:26:35 AM	3.23 mi	00:00:11.1	0.03 mi	05:55 min/mi	79.9 rpm	114.4 bpm (65%)
34	6:26:46 AM	3.26 mi	00:02:39.3	0.17 mi	16:03 min/mi	57.6 rpm	119.5 bpm (68%)
35	6:29:25 AM	3.42 mi	00:00:13.6	0.04 mi	06:13 min/mi	84.4 rpm	115.3 bpm (65%)
36	6:29:39 AM	3.46 mi	00:01:07.2	0.08 mi	14:22 min/mi	62.5 rpm	125.9 bpm (71%)
37	6:30:47 AM	3.54 mi	00:00:11.2	0.03 mi	05:47 min/mi	84.3 rpm	113.4 bpm (64%)
38	6:30:58 AM	3.57 mi	00:01:36.9	0.10 mi	16:18 min/mi	62.2 rpm	124.7 bpm (70%)
39	6:32:35 AM	3.67 mi	00:00:11.6	0.04 mi	04:53 min/mi	85.6 rpm	114.7 bpm (65%)
40	6:32:47 AM	3.71 mi	00:01:38.4	0.11 mi	14:53 min/mi	61.3 rpm	123.9 bpm (70%)
41	6:34:25 AM	3.82 mi	00:06:08.1	0.78 mi	07:52 min/mi	89.6 rpm	147.8 bpm (84%)
Totals:			00:50:27.0	4.58 mi	11:01 min/mi	71.5 rpm	126.9 bpm (72%)

Heart Rate

Min.	Max.	Avg.
72.0bpm	156.7bpm	126.9bpm

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

Yasso 800s (@ 3:30)

 

Summary

Name	Yasso 800s
Location	Houston, TX
Start Time	9/21/2015 5:28 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.13 mi		Time	01:14:12.0
Time Moving	01:14:12.0		Stopped	00:00:01.0
Avg. pace	09:08 min/mi		Max. pace	06:15 min/mi
Avg. heart rate	150.8 bpm		Max. heart rate	179.5 bpm
Avg. cadence	80.8 rpm		Max. cadence	97.0 rpm
Weather	Cloudy; 74.7 °F
Notes	OBJECTIVE 10 x 800m @ 3:30 w/3:30 recoveries over 400m Skipped the MSD/LT run in favor of Yasso 800s. It was probably too quick of a turn around from Saturday's 20-miler but I convinced myself 1) I needed to better know where my fitness stands and 2) there wasn't going to be another time on the schedule for this workout. While I acknowledge the flaw in relying on Yasso 800s to be determinative (both from personal experience and documented by others), I figured it was better than nothing in determining "where I'm at". I've been using heart rate training for the first time this cycle and I've been injured and lost chunks of the training so there's a lot of uncertainty as to where I stand. The workout started easy. I found there pace easily and was moving a lot faster than I was feeling. I reined it back but not as much as I should. My heart rate was recovery quickly in between intervals. This all turned around the 7th rep. It started getting harder and my heart rate was slower to recover. I pressed on and finished it out but I'm not sure I could have done many more reps, if necessary. So I completed this workout "by the book". I feel a bit better about where my fitness is. I still have some strategizing to do about marathon pacing.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:28:40 AM	0.00 mi	00:05:09.5	0.55 mi	09:25 min/mi	86.2 rpm	125.0 bpm (71%)
2	5:38:20 AM	0.55 mi	00:03:22.4	0.50 mi	06:47 min/mi	93.2 rpm	152.4 bpm (86%)
3	5:41:43 AM	1.04 mi	00:03:30.0	0.26 mi	13:23 min/mi	70.3 rpm	134.5 bpm (76%)
4	5:45:13 AM	1.31 mi	00:03:26.4	0.50 mi	06:55 min/mi	93.4 rpm	153.8 bpm (87%)
5	5:48:40 AM	1.80 mi	00:03:30.0	0.27 mi	13:08 min/mi	67.0 rpm	137.9 bpm (78%)
6	5:52:10 AM	2.07 mi	00:03:25.5	0.50 mi	06:53 min/mi	93.7 rpm	156.2 bpm (88%)
7	5:55:35 AM	2.57 mi	00:03:30.0	0.26 mi	13:32 min/mi	65.1 rpm	139.9 bpm (79%)
8	5:59:05 AM	2.83 mi	00:03:27.0	0.50 mi	06:56 min/mi	93.4 rpm	158.4 bpm (90%)
9	6:02:32 AM	3.32 mi	00:03:30.0	0.27 mi	13:02 min/mi	66.8 rpm	144.4 bpm (82%)
10	6:06:02 AM	3.59 mi	00:03:24.2	0.50 mi	06:51 min/mi	94.7 rpm	160.1 bpm (90%)
11	6:09:26 AM	4.09 mi	00:03:30.0	0.27 mi	12:49 min/mi	68.2 rpm	147.9 bpm (84%)
12	6:12:56 AM	4.36 mi	00:03:26.4	0.50 mi	06:55 min/mi	93.4 rpm	160.7 bpm (91%)
13	6:16:23 AM	4.86 mi	00:03:30.0	0.27 mi	13:06 min/mi	67.5 rpm	147.9 bpm (84%)
14	6:19:53 AM	5.13 mi	00:03:24.2	0.50 mi	06:51 min/mi	94.3 rpm	161.5 bpm (91%)
15	6:23:17 AM	5.62 mi	00:03:30.0	0.26 mi	13:36 min/mi	67.0 rpm	149.0 bpm (84%)
16	6:26:47 AM	5.88 mi	00:03:22.1	0.50 mi	06:47 min/mi	94.1 rpm	163.4 bpm (92%)
17	6:30:09 AM	6.38 mi	00:03:30.0	0.25 mi	13:55 min/mi	65.9 rpm	148.8 bpm (84%)
18	6:33:39 AM	6.63 mi	00:03:21.5	0.50 mi	06:45 min/mi	93.8 rpm	163.8 bpm (93%)
19	6:37:01 AM	7.13 mi	00:03:30.0	0.27 mi	12:53 min/mi	69.7 rpm	153.1 bpm (87%)
20	6:40:31 AM	7.40 mi	00:03:15.1	0.50 mi	06:32 min/mi	93.5 rpm	168.3 bpm (95%)
21	6:43:46 AM	7.89 mi	00:03:30.0	0.26 mi	13:31 min/mi	69.0 rpm	154.6 bpm (87%)
22	6:47:16 AM	8.15 mi	00:00:12.3	0.01 mi	18:22 min/mi	52.3 rpm	138.0 bpm (78%)
Totals:			01:14:12.0	8.13 mi	09:08 min/mi	80.8 rpm	150.8 bpm (85%)

Heart Rate

Min.	Max.	Avg.
72.0bpm	179.5bpm	150.8bpm

Splits: Recorded laps

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