Thursday, October 31, 2013

30:00 L3 around Como Lake


Summary

Name30:00 L3 around Como Lake
LocationHamline Midway/Como Park
Start Time10/31/2013 5:37 AM (UTC-05:00)CategoryMy Activities:Running
Distance15.47 kmTime01:25:10.0
Time Moving01:23:53.0Stopped00:01:17.0
Average pace05:30 min/kmMax. pace04:16 min/km
Average heart rate145 bpmMax. heart rate164 bpm
Total Ascent40 m
+3 m/km
Total Descent-40 m
-3 m/km
WeatherCloudy; 7.8 °C
Calories1,073 kcal
NotesGood morning for a run, mild and moist. The plan called for a 30:00 L3/Anaerobic Treshold session. Not wanting to get too far away from home, decided to do it around Como Lake.
Easy 5 km warmup
30:00 L3
Easy cooldown.
I felt very good throughout the distance, maybe with the exception of running with short sleeves (I took my jacket of after warm-up). A light long-sleeved tech shirt might have been a better option but I am glad I did not wear any heavy gear. Cardio and breathing-wise I could have kept this pace going for a long time. Mellie did not show any signs of getting tired, either even though she was on leash for the entire run. We are getting fit :-) My last 10:00 split was the fastest one because it was all flat. The first 10:00 was the hilliest stretch.
Custom Data Fields:
* TRIMP:182


Equipment

NoPhotoNameTypeTime UsedDistance
Used
Life
remaining
1Nike - Air Pegasus+ 29 Trail WRRunning shoe1d 20:50:00443.2 km556.8 km

Splits

NoTypeStart
Time
Start
Distance
DurationDistanceElevation
Change
Ascent/
Descent
Average
Pace
Average
Heart rate
Calories
Burnt
Notes
1Active5:37:14 AM0.00 km00:32:18.65.35 km-13 m+13 m / -26 m06:02 min/km133 bpm (73%)378 kcal
2Active6:09:33 AM5.35 km00:10:00.02.12 km+/-0 m+6 m / -6 m04:42 min/km157 bpm (86%)145 kcal
3Active6:19:34 AM7.47 km00:00:03.40.01 km+/-0 m+0 m / 0 m05:43 min/km159 bpm (87%)0 kcal
4Active6:19:37 AM7.48 km00:10:00.02.13 km+1 m+4 m / -3 m04:41 min/km159 bpm (88%)148 kcal
5Active6:29:38 AM9.61 km00:00:02.90.01 km+/-0 m+0 m / 0 m05:18 min/km160 bpm (88%)0 kcal
6Active6:29:41 AM9.62 km00:10:00.02.19 km-3 m+0 m / -3 m04:33 min/km162 bpm (89%)151 kcal
7Active6:39:42 AM11.82 km00:00:02.20.01 km+/-0 m+0 m / 0 m07:11 min/km160 bpm (88%)0 kcal
8Active6:39:44 AM11.82 km00:00:24.50.03 km+/-0 m+0 m / 0 m11:49 min/km154 bpm (85%)6 kcal
9Active6:40:09 AM11.86 km00:05:00.00.67 km+8 m+5 m / 3 m07:29 min/km134 bpm (73%)37 kcal
10Active6:45:10 AM12.52 km00:17:18.82.98 km+16 m+15 m / 0 m05:48 min/km146 bpm (80%)208 kcal
Totals:01:25:10.015.47 km+8 m+44 m / -36 m05:30 min/km145 bpm (80%)1,073 kcal

Timer Pauses

NoStart
Time
Start
Distance
DurationHeart Rate
Before
Heart Rate
After

Speed

Min.Max.Avg.
1.1 km/h14.0 km/h10.9 km/h


Splits: Recorded laps

Heart Rate

Min.Max.Avg.
85.3 bpm163.8 bpm144.9 bpm


Splits: Recorded laps

Elevation

Min.Max.Avg.
243.5 m267.5 m253.3 m


Splits: Recorded laps

Thursday, October 24, 2013

Sisu MYR: Interval - 11 x 2:30 L4 Hill Bounding at Battle Creek at Battle Creek West


Summary

Name 11 x 2:30 L4 Hill Bounding at Battle Creek
Location Battle Creek West, St. Paul
Start Time 10/22/2013 6:32 PM (UTC-05:00) Category My Activities:Running:Interval
Distance 12.58 km Time 01:33:55.0
Time Moving 01:23:37.0 Stopped 00:10:18.0
Average pace 07:27 min/km Max. pace 04:39 min/km
Average heart rate 140 bpm Max. heart rate 170 bpm
Total Ascent 382 m
+31 m/km
Total Descent -385 m
-31 m/km
Weather 2.0 °C
Calories 1,048 kcal
Notes 11 x 2:30 L4 Hill Bounding at Battle Creek. The best workout this season. Had individual attention on my bounding technique from Chris and Jeremy. This was one tough SOB of a workout with legs turning to rubber and snapping for air like a fish on dry land. And it started snowing towards the end of the workout. Fun, fun, fun!!!
Custom Data Fields:

Map: Street - openstreetmap.org (CycleMap)

Equipment

No Photo Name Type Time Used Distance
Used
Life
remaining
1 Nike - Air Pegasus+ 29 Trail WR Running shoe 1d 19:25:00 427.7 km 572.3 km

Splits

No Type Start
Time
Start
Distance
Duration Distance Elevation
Change
Ascent/
Descent
Average
Pace
Average
Heart rate
Calories
Burnt
Notes
1 Active 6:32:49 PM 0.00 km 00:14:59.0 2.43 km -13 m +39 m / -52 m 06:09 min/km 142 bpm (78%) 220 kcal
2 Active 6:47:49 PM 2.43 km 00:03:20.8 0.03 km +1 m +2 m / -1 m 01:59:57 h/km 98 bpm (54%) 1 kcal
3 Active 6:51:09 PM 2.46 km 00:03:06.8 0.52 km +30 m +29 m / 0 m 05:58 min/km 152 bpm (83%) 42 kcal
4 Active 6:54:16 PM 2.98 km 00:03:35.7 0.51 km -28 m +1 m / -29 m 07:04 min/km 141 bpm (78%) 38 kcal
5 Active 6:57:52 PM 3.49 km 00:02:36.2 0.42 km +28 m +28 m / 0 m 06:09 min/km 159 bpm (87%) 38 kcal
6 Active 7:00:28 PM 3.91 km 00:03:20.2 0.42 km -28 m +1 m / -28 m 07:52 min/km 137 bpm (75%) 33 kcal
7 Active 7:03:49 PM 4.34 km 00:02:38.9 0.44 km +28 m +28 m / 0 m 05:59 min/km 159 bpm (87%) 40 kcal
8 Active 7:06:28 PM 4.78 km 00:03:21.5 0.45 km -30 m +1 m / -31 m 07:32 min/km 140 bpm (77%) 37 kcal
9 Active 7:09:49 PM 5.22 km 00:02:44.4 0.42 km +29 m +28 m / 0 m 06:30 min/km 154 bpm (85%) 36 kcal
10 Active 7:12:34 PM 5.65 km 00:03:18.5 0.42 km -29 m +1 m / -29 m 07:51 min/km 136 bpm (75%) 36 kcal
11 Active 7:15:52 PM 6.07 km 00:02:34.2 0.42 km +29 m +29 m / 0 m 06:04 min/km 156 bpm (85%) 36 kcal
12 Active 7:18:26 PM 6.49 km 00:03:27.3 0.43 km -28 m +1 m / -29 m 08:07 min/km 134 bpm (73%) 33 kcal
13 Active 7:21:54 PM 6.92 km 00:02:32.9 0.41 km +28 m +28 m / 0 m 06:11 min/km 156 bpm (86%) 36 kcal
14 Active 7:24:27 PM 7.33 km 00:04:12.0 0.42 km -29 m +0 m / -29 m 09:56 min/km 130 bpm (71%) 29 kcal
15 Active 7:28:39 PM 7.75 km 00:02:46.1 0.41 km +29 m +29 m / 0 m 06:45 min/km 155 bpm (85%) 35 kcal
16 Active 7:31:25 PM 8.16 km 00:03:45.2 0.42 km -29 m +2 m / -30 m 08:50 min/km 134 bpm (73%) 33 kcal
17 Active 7:35:10 PM 8.58 km 00:02:33.6 0.42 km +29 m +29 m / 0 m 06:03 min/km 155 bpm (85%) 36 kcal
18 Active 7:37:44 PM 9.01 km 00:03:49.3 0.42 km -29 m +2 m / -31 m 09:00 min/km 132 bpm (73%) 35 kcal
19 Active 7:41:33 PM 9.43 km 00:02:29.3 0.41 km +29 m +29 m / 0 m 06:03 min/km 152 bpm (84%) 36 kcal
20 Active 7:44:02 PM 9.84 km 00:03:53.2 0.42 km -29 m +1 m / -30 m 09:16 min/km 130 bpm (71%) 32 kcal
21 Active 7:47:56 PM 10.26 km 00:02:31.2 0.42 km +30 m +30 m / 0 m 06:00 min/km 153 bpm (84%) 36 kcal
22 Active 7:50:27 PM 10.68 km 00:04:12.2 0.43 km -30 m +1 m / -31 m 09:48 min/km 128 bpm (70%) 31 kcal
23 Active 7:54:39 PM 11.11 km 00:02:36.2 0.43 km +30 m +30 m / 0 m 06:04 min/km 150 bpm (82%) 36 kcal
24 Active 7:57:15 PM 11.54 km 00:09:29.0 1.07 km -18 m +19 m / -36 m 08:50 min/km 129 bpm (71%) 83 kcal
Totals: 01:33:55.0 12.58 km +/-0 m +385 m / -385 m 07:27 min/km 140 bpm (77%) 1,048 kcal

Speed

Min. Max. Avg.
0.2 km/h 12.9 km/h 8.0 km/h


Splits: Recorded laps

Heart Rate

Min. Max. Avg.
91.5 bpm 170.0 bpm 139.7 bpm


Splits: Recorded laps

Elevation

Min. Max. Avg.
268.0 m 300.9 m 285.8 m


Splits: Recorded laps