 NB's
Training Log - 2011 |
|
Legend
& Notes:
MB:
Mountain Bike. RB: Road Bike. The 601: My Fixie. SB:
Stationary Bike. SC: Spinning
Class.
TM:
Treadmill. TR: Trail Run. RUN:
Regular ole flat running.
MP: Memorial Park.
FL: "Froot" Loop. MBT:
Mountain Bike Trails. JL: Jogging Loop. BB:
Buffalo Bayou. WOB: White Oak Bayou. SP: Spotts Park. FT: "Fox Trot"
UAMB: Urban Assault Mountain Biking. H.I.I.T.: High Intensity Interval Training |
|
| Day |
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Run? |
|
Comments: |
| TUE, 4/5 |
Chest |
H.I.I.T.
|
|
I forgot my HR monitor (again).
|
| MON, 4/4 |
Shoulders |
|
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I taught my CST-X Class! |
| SUN, 4/3 |
|
TRMP
Rabbit Run
Time: 51:18
5.02 miles
464 Calories
Avg HR: 151 bpm
Max HR: 174 bpm
|
|
Great pace this AM on some difficult trails...
Run data:
http://connect.garmin.com/activity/76894192
|
| SAT |
Rest day... |
| FRI, 4/1 |
|
TRMP
Rabbit Run
1:24:39
7.00 miles
607 Calories
Avg HR: 139 bpm
Max HR: 164 bpm |
|
I taught my CST-X Class!
Rabbit Run:
http://connect.garmin.com/activity/76575543
|
| THU, 3/31 |
Biceps |
|
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I taught HIIT at the hill.
|
| WED, 3/30 |
Chest & Triceps |
TRMP
Rabbit Run
47:31
4.50 miles
408 Calories
Avg HR: 149 bpm
Max HR: 178 bpm
Turtle Run
48:42
3.53 miles
345 Calories
Avg HR: 137 bpm
Max HR: 176 bpm |
|
I taught my CST-X Class!
Rabbit Run:
http://connect.garmin.com/activity/76263901
Turtle Run:
http://connect.garmin.com/activity/76263906
|
| TUE, 3/29 |
|
H.I.I.T.
44:47
2.46 miles
337 Calories
Avg HR: 141 bpm
Max HR: 178 bpm
|
|
H.I.I.T. Data:
http://connect.garmin.com/activity/75929111
|
| MON, 3/28 |
Shoulders |
TRMP
Turtle Run
1:08:46
4.00 miles
347 Calories
Avg HR: 120 bpm
Max HR: 156 bpm |
|
I taught my CST-X Class!
Turtle Run:
http://connect.garmin.com/activity/75856914 |
| SUN, 3/27 |
|
TRMP
Rabbit Run
2:13:57
10.70 miles
1,041 Calories
Avg HR: 147 bpm
Max HR: 180 bpm
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Run data:
http://connect.garmin.com/activity/75856889
|
| SAT |
Rest day... |
| FRI, 3/25 |
|
TRMP
Rabbit Run
Time: 28:54
Distance: 2.49 mi
Calories: 272 Calories
Avg Moving Pace: 09:58 min/mile
Avg HR: 157 bpm
Max HR: 179 bpm
Turtle Run
Time: 53:12
Distance: 3.53 miles
Calories: 400 Calories
Avg Moving Pace: 11:34 min/mi
Avg HR: 143 bpm
Max HR: 172 bpm |
|
I taught my CST-X Class!
Turtle Run:
http://connect.garmin.com/activity/75055576
Hare Run:
http://connect.garmin.com/activity/75055571
|
| THU, 3/24 |
Arms |
|
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I taught HIIT at the hill.
|
| WED, 3/23 |
|
TRMP
Rabbit Run
Time: 46:53
3.87 miles
426 Calories
Avg Moving Pace: 10:48 min/mi
Turtle Run
37:49
2.42 miles
237 Calories
Avg Moving Pace: 13:44 min/mile |
|
I taught my CST-X Class!
Hare Run:
http://connect.garmin.com/activity/74761256
Turtle Run:
http://connect.garmin.com/activity/74761260 |
| TUE, 3/22 |
|
H.I.I.T.
45:12
644 Calories
Avg HR: 142 bpm
Max HR: 182 bpm
|
|
http://connect.garmin.com/activity/74573131
|
| MON, 3/21 |
Chest |
|
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I taught my CST-X Class! |
| SUN, 3/20 |
|
TRMP
1:13:50
6.42 miles
605 Calories
Avg Moving Pace: 10:52 min/mi
Avg HR: 143 bpm
Max HR: 166 bpm
|
|
Run data:
http://connect.garmin.com/activity/74183289
|
| SAT |
Rest day... |
| FRI, 3/18 |
|
TRMP
Time: 01:03:26
3.74 miles
Calories: 399 Calories
Avg Moving Pace: 11:33 min/mi
Avg HR: 132 bpm
Max HR: 208 bpm
|
|
I taught my CST-X Class!
Run data:
http://connect.garmin.com/activity/73727885 |
| THU, 3/17 |
Back |
|
|
I taught H.I.I.T. at the hill |
| WED, 3/16 |
Arms
|
TRMP
Time: 1:18:01
Distance: 6.51 miles
673 Calories
Avg Moving Pace: 9:46 min/mile
Avg HR: 152 bpm
Max HR: 178 bpm |
|
I taught my CST-X Class!
Run data:
http://connect.garmin.com/activity/73426727 |
| TUE, 3/15 |
|
H.I.I.T.
|
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I taught H.I.I.T. at the hill, but I forgot my HR monitor...
|
| MON, 3/14 |
Chest |
|
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I taught my CST-X Class! |
| SUN, 3/13 |
|
TRMP
Time: 2:52:50
13.62 miles
1,373 Calories
Avg Moving Pace:
10:24 min/mi
Avg HR: 154 bpm
Max HR: 179 bpm |
|
Half marathon of trail running!
http://connect.garmin.com/activity/72851025
|
| SAT |
Rest day... |
| FRI, 3/11 |
Rest day... |
|
|
I taught my CST-X Class! |
| THU, 3/10 |
|
TR MP
Time: 45:06
3.39 miles
304 Calories
Avg Moving Pace:
11:31 min/mile
Avg HR: 135 bpm
Max HR: 171 bpm |
|
I taught H.I.I.T. at the hill
Afternoon trail run with some folks who've not trail run before:
http://connect.garmin.com/activity/72338341 |
| WED, 3/9 |
Arms
|
|
|
I taught my CST-X Class! |
| TUE, 3/8 |
|
H.I.I.T.
Time: 41:03
289 Calories
Avg HR: 140 bpm
Max HR: 176 bpm
TRMP
Time: 39:36
3.17 miles
282 Calories
Avg Moving Pace:
11:13 min/mile
Avg HR: 136 bpm
Max HR: 156 bpm |
|
I taught H.I.I.T. at the hill
http://connect.garmin.com/activity/71935420
I ran sorta slow tonight...legs tired from the 7 miles on Friday, the brutal pace of Sunday's race, and the hill climbing this morning.
http://connect.garmin.com/activity/72046285
|
| MON, 3/7 |
Shoulders |
|
|
I taught my CST-X Class! |
| SUN, 3/6 |
2011 Eco Lonestar Trail Run Race
Reveille Peak Ranch, Burnet, TX
|
RACE DAY!
Click here for all the info, pictures, data, etc. |
| SAT |
Rest day...
|
|
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|
| FRI, 3/4 |
Chest |
RUN
1:10:06
7.00 miles
587 Calories
09:50 min/mi
Avg HR: 152 bpm
Max HR: 167 bpm |
|
I taught my CST-X Class!
Pre-race loosen-up-the-legs run
http://connect.garmin.com/activity/71257442
|
| THU, 3/3 |
|
|
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I taught H.I.I.T. at the hill
|
| WED, 3/2 |
Arms |
|
|
I taught my CST-X Class! |
| TUE, 3/1 |
|
H.I.I.T.
Time: 40:14
288 Calories
Avg HR: 138 bpm
Max HR: 176 bpm
TRMP
1:10:06
5.12 miles
541 Calories
Avg Moving Pace:
10:44 min/mi
Avg HR: 146 bpm
Max HR: 185 bpm |
|
I taught H.I.I.T. at the hill
http://connect.garmin.com/activity/70730178
Trail Running in the evening:
http://connect.garmin.com/activity/70842220
|
| MON, 2/28 |
|
|
|
I taught my CST-X Class! |
| SUN, 2/27 |
|
RUN
Time: 41:08
5.01 miles
445 Calories
Avg Pace:
08:12 min/mile
Avg HR: 163 bpm
Max HR: 178 bpm |
|
Well ain't that a bunch of crap, I ain't even burring 100 calories per mile anymore…not even at a 8:12 pace for 5 miles! I've never been in this kind of shape so early in the season. I ain't complaining…it's just odd.
And check the lap times:
Mile 1 - 8:22
Mile 2 - 8:19
Mile 3 - 8:17
Mile 4 - 8:12
Mile 5 - 7:51
Sa-WEET!
Anyway, here's the rest of 411:
Time: 41:08
5.01 miles
445 Calories
Avg Pace:
08:12 min/mile
Avg HR: 163 bpm
Max HR: 178 bpm
http://connect.garmin.com/activity/70536301
|
| SAT |
Rest day...
|
|
|
|
| FRI |
Rest day...
|
|
|
I taught the first CST-X Class! |
| THU, 2/24 |
Shoulders |
|
|
|
| WED |
Rest day...
|
|
|
I taught the AM PowerFlex class |
| TUE, 2/22 |
Back
|
TRMP
Time: 55:41
4.70 miles
444 Calories
Avg Moving Pace:
09:51 min/mi
Best Pace:
04:13 min/mi
Avg HR: 146 bpm
Max HR: 172 bpm |
SC
1 hour
|
I taught the AM Indoor Cycling class
I forgot my HR monitor
Run data from tonight's run here:
http://connect.garmin.com/activity/69688211
|
| MON, 2/21 |
Chest |
|
|
I taught the AM PowerFlex class |
| SUN, 2/20 |
|
TRMP
Time: 2:24:04
10.13 miles
1,047 Calories
Moving Time: 1:43:50
Avg Moving Pace:
10:15 min/mi
Avg HR: 142 bpm
Max HR: 178 bpm
|
|
Great run...perfect weather too! Data here:
http://connect.garmin.com/activity/69296701 |
| SAT, 2/19 |
|
|
UAMB
Time: 1:18:49
16.61 miles
672 Calories
Avg HR: 142 bpm
Max HR: 170 bpm
|
Beautiful day for a little ride...
http://connect.garmin.com/activity/69076881
|
| FRI, 2/18 |
Shoulders |
|
|
I had an AWESOME shoulder day!
I taught the AM PowerFlex class |
| THU, 2/17 |
H.I.I.T. SP
261 Calories
Avg HR: 135 bpm
Max HR: 178 bpm
|
|
H.I.I.T at Spotts Park. Fun stuff! Data here:
http://connect.garmin.com/activity/68693358
|
| WED |
Rest day...
|
|
|
I taught the AM PowerFlex class |
| TUE, 2/15 |
Chest |
TR MP
Time: 47:16
4.01 miles
393 Calories
Avg Moving Pace:
09:29 min/mile
Avg HR: 145 bpm
Max HR: 170 bpm |
SC
56:23
789 Calories
Avg HR: 141 bpm
Max HR: 173 bpm |
I taught the AM Indoor Cycling Class...data here:
http://connect.garmin.com/activity/68409335
Run data:
http://connect.garmin.com/activity/68504179
|
| MON, 2/14 |
Arms |
|
UAMB on The Jack!
1:18:06
Distance: 9.01 mi
469 Calories
Avg HR: 119 bpm
Max HR: 159 bpm
|
I taught the AM PowerFlex Class
Robert and I went for a little single-speed ride to compare and contrast two local cemeteries. More here.
Data here:
http://connect.garmin.com/activity/68347796 |
| SUN, 2/13 |
|
TR MP
1:46:51
8.87 miles
906 Calories
Avg Moving Pace:
9:41 min/mile
Avg HR: 151 bpm
Max HR: 175 bpm
|
|
Absolutely beautiful morning for a run!
Run data:
http://connect.garmin.com/activity/68094770
|
| SAT |
Rest day... |
| FRI, 2/11 |
|
TR MP
40:00
3.60 miles
369 Calories
Avg Moving Pace:
10:06 min/mi
Avg HR: 153 bpm
Max HR: 189 bpm
|
|
I taught the AM PowerFlex class 1-1/2 hours.
Run data:
http://connect.garmin.com/activity/67753230
|
| THU |
Rest day... |
|
|
|
| WED |
Rest day...
|
|
|
I taught the AM PowerFlex class |
| TUE, 2/8 |
Shoulders |
TR MP
51:54
4.13 miles
Avg HR: 148 bpm
485 calories |
SC
1 hour |
I taught the AM Indoor Cycling Class...forgot my HR monitor...again. Geez.
4.13 miles...but the data messed up while uploading. Anyway, the time was 51:54, average HR of 148 bpm and burned 485 calories. Really nice run!
Run data:
http://connect.garmin.com/activity/66463451
|
| MON, 2/7 |
Chest |
|
|
I taught the AM PowerFlex Class |
| SUN, 2/6 |
|
TR MP
1:11:20
6.09 miles
675 Calories
Avg Moving Pace: 10:09 min/mi
Avg HR: 159 bpm
Max HR: 186 bpm
|
UAMB
1:04:00
11.35 miles
724 Calories
Avg Moving Speed: 11.4 mph
Avg HR: 160 bpm
Max HR: 176 bpm
|
I decided to do a back-to-back run then ride. I made a little video of the ride too...
Run data:
http://connect.garmin.com/activity/66963665
Bike data:
http://connect.garmin.com/activity/66963683
Video from bike camera:
http://gallery.me.com/billmallin/100706
Great morning!
|
| SAT |
Rest day... |
| FRI, 2/4 |
Rest day...
See comments
|
|
|
I taught the AM PowerFlex class
Didn't work out...got a horrible cat bite...blood blood blood. I spent my workout time cleaning it up. |
| THU, 2/3 |
Legs |
TR MP Lap 1
15:35
1.19 miles
106 Calories
Avg HR: 141 bpm
Max HR: 180 bpm
TR MP Lap 2
34:40
2.51 miles
283 Calories
Avg HR: 143 bpm
Max HR: 168 bpm |
|
Well, my 2:00 meeting cancelled…so I decided to go for a run. Robert was free, and Cortney wanted to run too but had to go home and change, etc. So Robert and I did a lap then met Cortney for a second lap.
I gotta say, it felt warmer today than it did the other night. 2.7 miles and 389 calories total. Nice run!!!
Lap 1 data:
http://connect.garmin.com/activity/66492435
Lap 2 data:
http://connect.garmin.com/activity/66492442 |
| WED, 2/2 |
Rest day...
|
|
|
I taught the AM PowerFlex class
No workout...lazy or something. BAD! |
| TUE, 2/1 |
Shoulders |
TR MP
51:54
4.13 miles
Avg HR: 148 bpm
485 calories |
SC
1 hour |
I taught the AM Indoor Cycling Class...forgot my HR monitor...again. Geez.
4.13 miles...but the data messed up while uploading. Anyway, the time was 51:54, average HR of 148 bpm and burned 485 calories. Really nice run!
Run data:
http://connect.garmin.com/activity/66463451
|
| MON, 1/31 |
Chest |
|
|
I taught the AM PowerFlex Class |
| SUN, 1/30 |
|
TR MP
1:03:55
5.40 miles
654 Calories
Avg HR: 155 bpm
Max HR: 179 bpm |
|
I ran intervals...all between a pace of 8:43 and 10:27. Sort of an easy day...just a nice little run for pleasure....
Run data:
http://connect.garmin.com/activity/65881293 |
| SAT |
Rest day... |
| FRI, 1/28 |
Legs |
TR MP
37:45
3.7 miles |
|
I taught the AM PowerFlex class
GPS battery was dead, so I used my phone to record the data... |
| THU, 1/27 |
Shoulders |
|
|
|
| WED, 1/26 |
Rest day...
|
I taught the AM PowerFlex class |
| TUE, 1/25 |
Arms |
TR MP
50:04
3.87 mi
525 Calories
Avg Moving Pace:
11:15 min/mi
Avg HR: 148 bpm
Max HR: 180 bpm |
SC
51:12
698 Calories
Avg HR: 149 bpm
Max HR: 179 bpm |
I taught the AM Indoor Cycling Class:
http://connect.garmin.com/activity/65079860
Run data:
http://connect.garmin.com/activity/65163863
|
| MON, 1/24 |
Chest |
|
|
I taught the AM PowerFlex Class |
| SUN, 1/23 |
|
TR MP
1:28:48
6.46 miles
807 Calories
Avg HR: 147 bpm
Max HR: 178 bpm
|
|
Run data:
http://connect.garmin.com/activity/64784186 |
| SAT, 1/22 |
|
|
RB
68 min 12 sec
16.87 miles
691 Calories
|
I went for a little ride to try out my new wheels...AWESOME! I even stopped in Montrose for some road-side crepes...more AWESOME! The summary of data looks like this: 68 min 12 sec, 16.87 miles, 691 Calories. If you want to see it all, keep reading...
Warm up...
13:19
2.76 miles
118 Calories
Avg Moving Speed: 14.5 mph
Max Speed: 21.4 mph
Avg HR: 134 bpm
Max HR: 160 bpm
http://connect.garmin.com/activity/64621719
Trying to get the autolap feature to work at Memorial Park...
7:24
2.28 miles
88 Calories
Avg Moving Speed: 18.9 mph
Max Speed: 24.1 mph
Avg HR: 160 bpm
Max HR: 168 bpm
http://connect.garmin.com/activity/64621716
Then I went for a ride…
47:29
11.83 miles
485 Calories
Avg Moving Speed: 15.9 mph
Max Speed: 30.8 mph
Avg HR: 148 bpm
Max HR: 181 bpm
http://connect.garmin.com/activity/64621714 |
| FRI, 1/21 |
Shoulders |
|
|
I taught the AM PowerFlex class |
| THU |
Had an early meeting...no workout. |
| WED |
Had an early meeting...no workout. |
I taught the AM PowerFlex class |
| TUE, 1/18 |
Arms |
TR MP
53:45
3.57 miles
433 Calories
Avg Moving Pace:
12:40 min/mi
Avg HR: 145 bpm
Max HR: 175 bpm |
SC
1 hour
|
I taught the AM Indoor Cycling class
I forgot my HR monitor
Trail Running:
http://connect.garmin.com/activity/64075296 |
| MON, 1/17 |
Chest |
TR MP
1:02:40
5.00 mi
559 Calories
Avg HR: 147 bpm
Max HR: 183 bpm |
|
I taught the AM PowerFlex class
We stopped a few times on the trail run to measure recovery heart rates...that's why the timing is a tad long... Link to run: http://connect.garmin.com/activity/61827159 |
| SUN, 1/16 |
|
TR MP
6.70 miles
814 Calories
Avg HR: 153 bpm
Max HR: 177 bpm
|
|
Tried out my new GoPro camera :-)
Video here:
http://www.youtube.com/watch?v=vY6L4XqSPy8
Run data here:
http://connect.garmin.com/activity/63734240
|
| SAT |
Rest day... |
| FRI, 1/14 |
|
TR MP
46:02
4.05 mi
479 Calories
Avg Moving Pace:
10:36 min/mi
Avg HR: 161 bpm
Max HR: 178 bpm |
|
I taught the AM PowerFlex class
Another little trail run this evening...in the dark, cold and rain. The blip in the data at 2 miles is where I stopped and put on my beenie and headlamp. Data here:
http://connect.garmin.com/activity/63421178
|
| THU, 1/13 |
Back |
|
SC
1 hour |
I took Whitney's indoor cycling class since I missed mine on Tuesday... |
| WED, 1/12 |
Shoulders |
TR MP
37:30
3.69 mi
450 Calories
Avg HR: 164 bpm
Max HR: 177 bpm |
|
I taught the AM PowerFlex class
Run data:
http://connect.garmin.com/activity/63175277 |
| TUE, 1/11 |
Arms |
|
|
I taught the AM Indoor Cycling class, but there were no bikes left, so I taught standing... |
| MON, 1/10 |
Chest |
|
|
I taught the AM PowerFlex class
|
| SAT, SUN |
Rest days... |
| FRI, 1/7 |
Arms |
|
|
I taught the AM PowerFlex class |
| THU, 1/6 |
Shoulders |
|
|
|
| WED, 1/5 |
|
|
|
I taught the AM PowerFlex class |
| TUE, 1/4 |
|
|
SC
1 hour
|
I taught the AM Indoor Cycling class
I forgot my HR monitor
|
|
MON, 1/3 |
Chest |
TR MP
1:02:40
5.00 mi
559 Calories
Avg HR: 147 bpm
Max HR: 183 bpm |
|
I taught the AM PowerFlex class
We stopped a few times on the trail run to measure recovery heart rates...that's why the timing is a tad long... Link to run: http://connect.garmin.com/activity/61827159 |
|
Holidays |
Rest days... |
