30:00 L3 around Como Lake

Summary Name 30:00 L3 around Como Lake Location Hamline Midway/Como Park Start Time 10/31/2013 5:37 AM (UTC-05:00) Category My Activities:Running Distance 15.47 km Time 01:25:10.0 Time Moving 01:23:53.0 Stopped 00:01:17.0 Average pace 05:30 min/km Max. pace 04:16 min/km Average heart rate 145 bpm Max. heart rate 164 bpm Total Ascent 40 m +3 m/km Total Descent -40 m -3 m/km Weather Cloudy; 7.8 °C Calories 1,073 kcal Notes Good 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

No	Photo	Name	Type	Time Used	Distance Used	Life remaining
1		Nike - Air Pegasus+ 29 Trail WR	Running shoe	1d 20:50:00	443.2 km	556.8 km

Splits

No	Type	Start Time	Start Distance	Duration	Distance	Elevation Change	Ascent/ Descent	Average Pace	Average Heart rate	Calories Burnt	Notes
1	Active	5:37:14 AM	0.00 km	00:32:18.6	5.35 km	-13 m	+13 m / -26 m	06:02 min/km	133 bpm (73%)	378 kcal
2	Active	6:09:33 AM	5.35 km	00:10:00.0	2.12 km	+/-0 m	+6 m / -6 m	04:42 min/km	157 bpm (86%)	145 kcal
3	Active	6:19:34 AM	7.47 km	00:00:03.4	0.01 km	+/-0 m	+0 m / 0 m	05:43 min/km	159 bpm (87%)	0 kcal
4	Active	6:19:37 AM	7.48 km	00:10:00.0	2.13 km	+1 m	+4 m / -3 m	04:41 min/km	159 bpm (88%)	148 kcal
5	Active	6:29:38 AM	9.61 km	00:00:02.9	0.01 km	+/-0 m	+0 m / 0 m	05:18 min/km	160 bpm (88%)	0 kcal
6	Active	6:29:41 AM	9.62 km	00:10:00.0	2.19 km	-3 m	+0 m / -3 m	04:33 min/km	162 bpm (89%)	151 kcal
7	Active	6:39:42 AM	11.82 km	00:00:02.2	0.01 km	+/-0 m	+0 m / 0 m	07:11 min/km	160 bpm (88%)	0 kcal
8	Active	6:39:44 AM	11.82 km	00:00:24.5	0.03 km	+/-0 m	+0 m / 0 m	11:49 min/km	154 bpm (85%)	6 kcal
9	Active	6:40:09 AM	11.86 km	00:05:00.0	0.67 km	+8 m	+5 m / 3 m	07:29 min/km	134 bpm (73%)	37 kcal
10	Active	6:45:10 AM	12.52 km	00:17:18.8	2.98 km	+16 m	+15 m / 0 m	05:48 min/km	146 bpm (80%)	208 kcal
Totals:				01:25:10.0	15.47 km	+8 m	+44 m / -36 m	05:30 min/km	145 bpm (80%)	1,073 kcal

Timer Pauses

No

Start Time

Start Distance

Duration

Heart Rate Before

Heart Rate After

Speed

Min.	Max.	Avg.
1.1 km/h	14.0 km/h	10.9 km/h

Splits: Recorded laps

Heart Rate

Min.	Max.	Avg.
85.3 bpm	163.8 bpm	144.9 bpm

Splits: Recorded laps

Elevation

Min.	Max.	Avg.
243.5 m	267.5 m	253.3 m

Splits: Recorded laps

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

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

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