Sunday, July 01, 2012

2012: Halfway-through-review!

Here we are half through the 2012 already! Whoa.

TIme for....180 day stats!

769 miles so far, average pace 9:42 m/m, average HR 125.

You can see the buildup to Eugene (it was ~60 days ago already?!). Since then the intensity of runs is lower but the miles have been kept pretty high. Not as many long runs of course. San Lorenzo marathon partially hidden behind the legend.

Nice cycles of longer/shorter runs above (red..7 day smoothed) you can see the longer buildups and rests in the 27 day smoothed data (green).

A new thing I'm tracking: elevation gain...you can see the san lorenzo race there 8). 
I have changed how I calculate the Efficiency metric...I plot individual mile splits, not run averages. The previous method weighted short runs the same as long runs...which isn't fair...I care more about my longer run efficiency really. 


I also leave out the initial 2 laps where the HR is still low and the efficiencies are therefore too good. The vertical lines effect you see are the laps of an individual run with the later laps having lower efficiency  (HR has gone up or pace gone down at same HR). The red line is the best-fit to the data.


The colors show the length of the run the splits are from ..the sequence is ROYGBV with red 0-4 mile runs , orange 4-8 miles, etc. Things have been remarkably stable over the 180days at 1.5 average which is pretty good for me.
Cadence data..fairly boring...9 minute cadence 88.7 strides/min. about 2 strides per min speeds me up by 1 m/m. 

Averaged over all 726 split miles my HR vs pace comes out with a 9 min/mile HR of 129.4 bpm. and 9.9 bpm increase gives me 1 m/m increase in pace. There is noise of course..somtimes I'm about 10bpm lower, sometimes 10bpm higher.. but the tread is pretty clear.

Complete list of runs:
Date   Miles    Pace     BPM    WHR%   Cad Elev+ Elev-     YPB
2012-01-17 Tue 3.3 9:25 137.9 75.32 87.9 11.1 12.1 1.355
2012-01-18 Wed 7.3 9:58 126.8 66.21 0.0 83.0 78.3 1.397
2012-01-19 Thu 5.2 10:26 118.2 59.19 85.9 17.0 19.1 1.426
2012-01-20 Fri 6.0 9:58 127.2 66.54 86.2 42.2 42.3 1.390
2012-01-22 Sun 8.1 9:30 125.3 64.96 86.6 166.4 166.7 1.486
2012-01-24 Tue 4.3 10:17 133.8 71.95 84.2 11.1 11.5 1.279
2012-01-25 Wed 6.1 9:50 121.1 61.55 86.4 42.0 44.0 1.479
2012-01-26 Thu 4.6 9:58 131.2 69.80 86.9 38.6 41.3 1.348
2012-01-27 Fri 6.0 10:14 116.3 57.66 86.2 32.9 32.7 1.480
2012-01-29 Sun 9.5 9:23 123.8 63.76 87.7 37.2 38.9 1.515
2012-01-31 Tue 5.5 9:12 137.7 75.20 89.6 38.7 39.5 1.389
2012-02-01 Wed 8.2 10:00 117.1 58.32 87.2 84.5 84.7 1.506
2012-02-02 Thu 4.1 10:38 124.7 64.54 85.6 17.0 24.9 1.326
2012-02-03 Fri 7.4 9:51 125.6 65.25 87.2 36.7 35.9 1.423
2012-02-05 Sun 9.9 9:28 130.4 69.20 88.3 33.5 32.9 1.425
2012-02-07 Tue 7.1 9:28 130.4 69.15 89.2 28.4 29.3 1.427
2012-02-08 Wed 4.8 10:41 173.9 104.87 86.8 41.4 43.2 0.948
2012-02-10 Fri 7.0 11:19 126.6 66.10 85.8 31.4 31.1 1.229
2012-02-12 Sun 11.3 9:15 126.3 65.79 88.5 46.4 45.7 1.508
2012-02-14 Tue 7.2 9:16 126.7 66.14 89.0 20.9 21.4 1.500
2012-02-15 Wed 3.2 10:33 108.0 50.86 86.9 25.3 24.9 1.546
2012-02-16 Thu 8.3 9:53 121.1 61.57 87.5 27.1 29.7 1.471
2012-02-17 Fri 6.3 9:15 128.2 67.38 88.9 28.5 29.6 1.485
2012-02-22 Wed 5.0 9:22 127.0 66.42 86.4 20.9 23.9 1.480
2012-02-23 Thu 5.1 10:22 113.1 55.03 86.0 39.4 38.8 1.502
2012-02-24 Fri 10.3 9:09 130.4 69.17 88.1 34.3 32.3 1.476
2012-02-26 Sun 14.0 9:35 123.3 63.35 86.9 64.0 64.8 1.492
2012-02-28 Tue 4.3 9:41 124.3 64.17 86.6 16.2 17.0 1.462
2012-02-29 Wed 7.3 8:37 138.8 76.08 89.9 27.1 27.3 1.472
2012-03-02 Fri 9.1 9:02 129.4 68.33 88.1 30.5 32.9 1.506
2012-03-03 Sat 3.0 10:33 110.3 52.71 85.7 79.4 79.5 1.523
2012-03-04 Sun 16.1 10:03 120.3 60.86 86.0 628.2 621.2 1.471
2012-03-06 Tue 3.8 9:19 126.3 65.85 88.0 16.8 18.1 1.495
2012-03-07 Wed 7.7 8:51 134.7 72.73 88.6 16.1 18.3 1.476
2012-03-09 Fri 6.4 10:48 124.1 64.04 84.2 18.2 19.1 1.312
2012-03-10 Sat 1.6 11:00 105.8 49.04 85.0 5.4 7.4 1.511
2012-03-11 Sun 13.1 9:48 117.2 58.32 85.2 60.7 61.4 1.533
2012-03-13 Tue 5.0 9:24 0.0 0.00 0.0 0.0 0.0 0.000
2012-03-14 Wed 7.2 10:19 119.4 60.17 86.9 293.8 292.7 1.445
2012-03-16 Fri 4.6 10:10 115.4 56.85 86.5 350.6 439.6 1.519
2012-03-18 Sun 16.0 9:29 125.4 65.12 87.6 103.9 105.0 1.480
2012-03-20 Tue 5.1 9:20 125.2 64.95 88.7 18.5 21.3 1.505
2012-03-21 Wed 8.1 8:50 131.3 69.94 89.8 84.4 82.8 1.521
2012-03-22 Thu 7.0 9:02 128.0 67.20 89.0 22.3 29.7 1.521
2012-03-24 Sat 17.9 9:21 125.4 65.06 87.9 86.3 86.3 1.501
2012-03-27 Tue 6.5 8:57 133.9 72.02 88.7 24.9 23.4 1.470
2012-03-29 Thu 20.0 9:11 124.3 64.20 88.3 111.2 107.5 1.542
2012-03-31 Sat 3.8 10:01 121.3 61.75 0.0 81.6 83.6 1.455
2012-04-02 Mon 8.0 8:48 127.2 66.56 88.1 125.0 127.2 1.579
2012-04-03 Tue 6.4 9:33 117.3 58.42 86.7 101.5 103.0 1.576
2012-04-04 Wed 7.1 9:15 124.4 64.25 88.5 30.6 29.8 1.531
2012-04-05 Thu 2.7 9:52 140.2 77.19 88.1 12.0 12.8 1.274
2012-04-06 Fri 7.5 9:38 119.5 60.26 87.9 79.3 79.2 1.531
2012-04-08 Sun 13.1 8:29 138.9 76.13 89.6 70.5 69.2 1.495
2012-04-11 Wed 7.1 8:43 127.7 67.00 89.1 29.8 29.8 1.581
2012-04-13 Fri 6.8 8:47 128.1 67.31 88.0 26.7 26.6 1.565
2012-04-14 Sat 7.0 9:08 126.7 66.18 89.1 43.9 45.6 1.523
2012-04-15 Sun 21.0 9:24 122.7 62.90 86.9 107.3 105.2 1.527
2012-04-17 Tue 5.3 9:45 119.1 59.94 87.3 21.8 21.5 1.515
2012-04-20 Fri 6.6 9:10 124.6 64.45 88.4 43.4 42.9 1.542
2012-04-22 Sun 10.7 8:50 132.7 71.09 88.0 21.5 21.9 1.501
2012-04-24 Tue 4.0 9:20 128.0 67.22 87.0 15.1 21.2 1.472
2012-04-25 Wed 5.1 9:10 129.4 68.33 88.0 21.7 23.4 1.484
2012-04-29 Sun 26.4 8:54 140.5 77.48 87.4 487.4 484.2 1.413
2012-05-05 Sat 4.8 9:40 129.8 68.66 86.6 38.7 40.5 1.405
2012-05-06 Sun 8.8 10:08 120.8 61.32 85.2 30.2 32.4 1.439
2012-05-08 Tue 4.8 9:16 121.9 62.20 87.0 17.4 23.7 1.558
2012-05-09 Wed 7.6 9:19 121.1 61.54 87.5 78.2 79.7 1.562
2012-05-11 Fri 5.9 9:13 127.0 66.38 87.8 45.8 48.3 1.506
2012-05-12 Sat 3.2 10:06 117.3 58.48 86.2 27.0 26.1 1.486
2012-05-13 Sun 6.4 9:15 123.0 63.10 87.7 30.4 33.2 1.548
2012-05-15 Tue 6.2 8:55 127.8 67.04 88.0 26.1 27.8 1.545
2012-05-16 Wed 9.1 9:23 121.5 61.85 87.7 75.4 84.8 1.545
2012-05-17 Thu 2.8 10:11 0.0 0.00 0.0 9.7 9.4 0.000
2012-05-18 Fri 3.9 10:11 118.6 59.54 86.0 188.1 194.7 1.474
2012-05-20 Sun 5.7 9:59 119.4 60.13 86.2 37.8 38.9 1.479
2012-05-22 Tue 4.6 9:44 132.3 70.73 87.4 39.1 40.8 1.368
2012-05-23 Wed 8.0 9:21 129.4 68.38 87.1 29.5 25.5 1.454
2012-05-24 Thu 5.7 9:28 125.6 65.21 88.5 16.4 22.1 1.480
2012-05-26 Sat 6.7 10:04 121.1 61.55 86.9 30.8 30.0 1.444
2012-05-27 Sun 13.5 9:48 119.6 60.35 87.3 570.1 553.2 1.518
2012-05-29 Tue 4.4 9:49 119.4 60.15 87.7 17.2 18.8 1.501
2012-05-30 Wed 7.5 9:20 123.0 63.15 88.9 72.6 81.6 1.535
2012-05-31 Thu 4.9 9:37 117.4 58.54 87.9 17.4 21.5 1.560
2012-06-02 Sat 5.8 9:53 118.3 59.25 86.3 262.6 269.7 1.521
2012-06-03 Sun 9.8 9:37 121.2 61.68 87.6 382.9 385.2 1.524
2012-06-05 Tue 4.7 9:48 122.5 62.74 88.8 35.6 38.6 1.468
2012-06-06 Wed 7.4 9:31 122.1 62.38 88.5 86.9 89.0 1.519
2012-06-07 Thu 6.0 9:17 121.4 61.78 88.4 16.3 20.6 1.561
2012-06-09 Sat 7.5 9:20 121.9 62.25 87.8 74.1 75.2 1.549
2012-06-10 Sun 12.7 10:08 125.8 65.44 86.4 566.7 569.4 1.395
2012-06-12 Tue 3.2 9:46 120.7 61.26 88.0 23.4 22.7 1.495
2012-06-13 Wed 9.8 9:08 127.4 66.70 88.4 37.7 37.3 1.514
2012-06-14 Thu 5.4 9:46 0.0 0.00 87.7 20.9 26.5 0.000
2012-06-16 Sat 6.8 9:56 119.1 59.93 87.3 181.7 148.2 1.500
2012-06-17 Sun 15.3 10:21 112.4 54.41 85.8 73.4 76.6 1.514
2012-06-20 Wed 7.2 9:20 126.9 66.34 88.8 76.2 82.9 1.488
2012-06-21 Thu 4.4 9:25 122.6 62.75 88.4 16.6 19.5 1.525
2012-06-23 Sat 25.8 14:25 125.7 65.29 74.2 4876.1 4873.2 1.016
2012-06-28 Thu 4.6 9:07 131.6 70.17 89.3 20.7 23.8 1.466
2012-06-29 Fri 4.8 10:04 118.0 59.00 88.4 35.9 36.8 1.485
2012-07-01 Sun 9.0 9:57 117.6 58.71 86.8 29.9 33.5 1.504
Summary 778.0 9:42 125.2 64.89 87.1 12628.5 12798.7 1.466

4 comments:

  1. Wow lots of cool data there! I'm not nearly as good about keeping it, generally I just use dailymile for the mileage stats and Garmin for the paces. This makes me want to evaluate 2012 part one.

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  2. Mid you stats would make me sad this year -- but yours are interesting. Still sort of shocked we are half way through 2012 -- could have sworn it just started.

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  3. The improvements are incredible. I like how you are analyzing your data to improve your pace and heart rate.

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  4. these charts are a teachers DREAM!!! Analyzing data is so helpful in any area...you are a pro at this ;)

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What do you think about all this? Please leave me a comment! 8)