 NB's
Training Log - 2008 |
|
Legend
& Notes:
MB:
Mountain Bike. RB: Road Bike. 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.
Chest: Bench,
Inclines, Declines, Butterflies, Incline Butterflies, + something fun
Shoulders:
Shoulder Press, Upright Rows, Dips, Front and Side Shoulder Raises,
Dead Man Lifts, + something fun
Legs: Hack Squats,
Squats, Leg Extensions, Hamstring Curls, Inner Thigh and Outer Thigh
Machine
Arms: Straight Bar
Curls, Curl Bar, Hammer Curls, Tricep Press, Tricep Cable, + something
fun
Back: Lat Pull
Downs, Seated Rows, Good Mornings, Lower Back Raises, + something fun
Stomach and calves every gym day
Added Medicine-ball push-ups and one
set of pull-ups to every gym day. 4/21/2008
Added those wheel roller things for your stomach to every gym day. |
|
| Day |
|
Run? |
|
Comments: |
|
THU - 12/31 |
Holidays... |
|
WED, 12/24 |
Shoulders |
|
|
|
|
TUE, 12/23 |
Arms |
|
|
I taught the morning power flex class... |
|
MON, 12/22 |
Chest |
TM
3.1 miles
30 min
385 calories |
|
|
|
SAT - SUN |
Rest days... |
|
FRI, 12/19 |
Legs |
|
|
|
|
THU, 12/18 |
Back |
|
SC
1 hour |
I
taught the morning
spinning class... |
|
WED, 12/17 |
Shoulders |
|
|
|
|
TUE, 12/16 |
Arms |
|
|
I taught the morning power flex class... |
|
MON, 12/15 |
Chest |
|
|
|
|
SAT - SUN |
Rest days... |
|
FRI, 12/12 |
Shoulders |
|
|
|
|
THU, 12/11 |
Back |
|
SC
1 hour |
I
taught the morning
spinning class... |
|
WED, 12/10 |
Legs |
|
|
|
|
TUE, 12/9 |
Arms |
|
|
I taught the morning power flex class... |
|
MON, 12/8 |
Chest |
|
|
|
|
SAT - SUN |
Rest days... |
|
FRI, 12/5 |
Back & Biceps |
|
|
|
|
THU, 12/4 |
Legs |
|
SC
1 hour |
I
taught the morning
spinning class... |
|
WED, 12/3 |
Shoulders |
|
|
|
|
TUE, 12/2 |
Arms |
|
|
I taught the morning power flex class... |
|
MON, 12/1 |
Chest |
|
SC
1 hour |
I
taught the evening spinning class... |
| THU - SUN |
Thanksgiving holidays... |
|
WED, 11/26 |
Shoulders |
|
|
|
|
TUE, 11/25 |
|
|
|
Got
to gym late... no workout for me
Taught the morning power flex class... |
|
MON, 11/24 |
Chest |
|
|
BIG
Chest Day! |
| SAT
- SUN |
Rest days... |
|
FRI, 11/21 |
Arms |
|
|
|
|
THU, 11/20 |
Shoulders |
|
SC
1 hour |
I
taught the morning
spinning class... |
|
WED, 11/19 |
Back |
|
|
|
|
TUE, 11/18 |
Legs |
|
|
Taught the morning power flex class... |
|
MON, 11/17 |
Chest |
|
|
BIG
Chest Day! |
| SAT
- SUN |
Rest days... |
|
FRI, 11/14 |
Shoulders |
|
|
|
|
THU, 11/13 |
Arms |
|
SC
1 hour |
I
taught the morning
spinning class... |
|
WED, 11/12 |
Back |
|
|
Had
a pretty thorough workout... back and some biceps and chest. |
|
TUE, 11/11 |
Chest |
|
|
I
taught the
morning power flex class... |
|
MON, 11/10 |
Legs |
|
|
|
| SAT
- SUN |
Rest days... |
|
FRI, 11/7 |
Chest |
|
|
|
|
THU, 11/6 |
Shoulders |
|
|
|
|
SUN - WED |
Traveling on business... full days of
meetings... no gym time. |
|
SAT, 11/1 |
Arms |
|
|
Traveling...
Abu Dhabi. Worked arms in the hotel gym. Nice place. |
| FRI |
Traveling on business... |
|
THU, 10/30 |
Legs |
|
|
I
was supposed to sub
the morning spinning class, but no one showed up. |
|
WED, 10/29 |
Back |
|
|
|
|
TUE, 10/28 |
Chest |
|
|
I
taught the
morning power flex class... |
|
MON, 10/27 |
Shoulders |
|
|
|
| SAT
- SUN |
Rest days... |
|
FRI, 10/24 |
Arms |
|
|
|
|
THU, 10/23 |
Chest |
|
|
|
| MON,
10/22 |
Had an early-morning meeting... |
|
TUE, 10/21 |
Shoulders |
|
|
I
taught the morning
power flex class... |
| MON,
10/20 |
Rest day after race... |
|
RACE
DAY!
SAT & SUN
10/18 - 10/19
Smithville, TX
|
24-Hour Mountain Bike
Race
|
All of the details,
maps and pictures can be found in the Events section here.
|
|
FRI, 10/17 |
|
|
|
|
|
THU, 10/16 |
Chest |
|
|
|
|
WED, 10/15 |
Arms |
|
|
|
|
TUE, 10/14 |
Shoulders |
|
|
|
|
MON, 10/13 |
|
|
SC (PM)
1 hour |
I
taught the evening
spinning class... |
| SAT
- SUN |
Replaced hardwood floors in the bedroom...
me no wanna work out! |
|
FRI, 10/10 |
|
|
|
|
|
THU, 10/9 |
Legs |
|
|
|
|
WED, 10/8 |
Chest |
|
|
|
|
TUE, 10/7 |
Back |
|
|
I
taught the morning
power flex class... |
|
MON, 10/6 |
Shoulders |
|
|
|
| SAT,
SUN |
Rest days (and travel days to Colorado...) |
|
FRI, 10/3 |
Arms |
|
|
|
|
THU, 10/2 |
Legs |
|
SC
40 min |
I
taught the morning
spinning class... |
|
WED, 10/1 |
Back |
|
|
|
|
TUE, 9/30 |
Chest |
|
|
I
taught the morning
power flex class... |
|
MON, 9/29 |
Shoulders |
|
To gym (AM)
SC (PM)
1 hour |
I
taught the evening
spinning class... |
| 9/21
- 9/28 |
Gym closed because of no power... just took
the week off. |
|
RACE
DAY!
SAT, 9/20/2008
Smithville, TX
|
Terra Firma Extreme
|
All of the details, maps and pictures can
be found in the Events section here.
|
| 9/10
- 9/19/08 |
Hurricane IKE interrupted my training
schedule... no power at the gym... helping neighbors... etc. |
|
THU, 9/11 |
Legs |
|
SC
1 hour |
I
taught the spinning
class again today... |
|
WED, 9/10 |
Back |
|
|
|
|
TUE, 9/9 |
Chest |
|
|
|
|
MON, 9/8 |
Shoulders |
|
|
|
| SAT,
SUN |
Rest days... |
| FRI, 9/5 |
|
|
MB
28.88 mi
3 hr 5 min
Max: 36.7 mph
Avg: 9.4 mph
Elevation delta:
+7,674 / -10,928
Cal: 3,381 |
Hermosa Creek, Durango (Hermosa), CO.
The final day of Colorado riding...
Pictures, etc.
here. |
| THU, 9/4 |
|
|
MB
13.67 mi
2 hr 31 min
Max: 21.3 mph
Avg: 5.5 mph
Elevation delta:
+3831 / -3831
Cal: 1,364 |
Trail 401, Crested Butte, CO.
Another grand day!
Pictures, etc.
here. |
| WED, 9/3 |
|
|
MB
34.68 miles
4 hr 32 min
Max: 41.8 mph
Avg: 5.2 mph
Elevation delta:
+6,795 / -10,743
Cal: 2,662 |
Monarch Crest. Poncha Springs, CO.
Fantastic day!
Pictures, etc.
here. |
| TUE, 9/2 |
|
|
MB
22.85 miles
4 hr 5 min
Max: 23 mph
Avg: 5.5 mph WOO HOO!!!
Elevation delta:
+7,806 / -7,806 (really more, but I forgot to turn on the GPS until we
were about 6 miles in...)
Cal: 3,430 |
Kenosha Pass, north of Fairplay, CO.
We climbed from 10,000 feet to 11,670 feet and came back down...
Pictures, etc.
here. |
| MON, 9/1 |
|
|
MB
6.45 mi
52:11
Avg 7.4 mph
Max 19.1mph
Elevation delta
+1,418 / -1,416
Cal: 526 |
Part of Rainbow Trail, Salida CO.
Elevation around 9,000 feet... short ride to get acclimated to the
altitude...
Pictures, etc.
here. |
| SAT,
SUN |
Rest days (and travel days to Colorado...) |
|
FRI, 8/29 |
Legs |
|
... to gym |
|
|
THU, 8/28 |
Chest |
|
... to gym then
SC
1 hour |
I
taught the spinning
class again today... |
|
WED, 8/27 |
Shoulders |
|
... to gym, then
Urban MB
10 miles |
Getting bailing wire
all emangulated in your rear cog set sux! Having it happen in
complete darkness sux more. And having it happen down some
railroad tracks is simply icing on the suck cake! |
|
TUE, 8/26 |
Arms |
|
... to gym |
Falling really really
hard on concrete hurts. Damn it. |
|
MON, 8/25 |
Back |
|
... to gym |
|
| SUN |
Rest day after race... |
|
RACE
DAY!
SAT, 8/23/2008
Wichita Falls, TX
|
Hotter N Hell 100
|
All of the details, maps and pictures can
be found in the Events section here.
|
|
FRI, 8/22 |
Chest |
|
|
Didn't ride bike to
gym... rain. |
|
THU, 8/21 |
Legs |
|
SC
1 hour |
Didn't ride bike to
gym... rain. |
|
WED, 8/20 |
Shoulders |
TM
1 mile
7:54 |
|
Didn't ride bike to
gym... rain. |
|
TUE, 8/19 |
Arms |
|
|
Didn't ride bike to
gym... rain. |
|
MON, 8/18 |
Back |
|
... to gym |
|
|
RACE
DAY!
SUN, 8/17/2008
Leander, TX
|
Protest Duathlon
|
All of the details, maps and pictures can
be found in the Events section here.
|
| Sat |
Rest day before race... |
|
FRI, 8/15 |
Chest |
|
... to gym |
Stayed at the gym a
little longer than usual... big chest day... |
|
THU, 8/14 |
Legs |
|
... to gym then
SC
1 hour |
I
taught the spinning
class again today... |
|
WED, 8/13 |
Shoulders |
|
... to gym |
|
|
TUE, 8/12 |
Arms |
|
... to gym then
MB BB
8.59 mi
38:35
Avg: 13.2 mph
Max: 25 mph |
|
|
MON, 8/11 |
Back |
|
... to gym then
MB Urban & MP
6.7 mi
30 min
Avg 13.4 mph
Max 17.2 mph |
Found a new double
track trail from Memorial Park to I-10... among other things... |
| SUN, 8/10 |
|
Run
#1 FL
3.02 mi
22:23
7:24/mi pace
TA 4:15 --->
Run #2 FL
1 mi
8:18
|
RB
FL
15.10 mi
45:16
Avg: 20.0 mph
Max: 25.3 mph
<--- TA 3:10
|
I've got a duathlon next Sunday... decided to get in a little training
session for it today...
Ran 3 miles, then cycled 15 miles, then ran 1 mile.
Friggin HOT!
Totals: 19.12 miles
1:23:16
1405 calories
Avg heart: 175 bpm
Max heart: 188 bpm
|
Link to this ride
|
|
SAT, 8/9 |
|
|
MB Urban
13 miles
1 hr
Avg: 13 mph
Max: 22 mph |
Installed all my
birthday components... went for a test ride... left the house around
midnight and tried out my new light! |
| FRI, 8/8 |
Chest |
|
...
to gym then
RB
14.81 mi
52:02
Avg 17 mph
Max 24.9 mph |
Rode to the gym... then to Memorial Park to do some laps around the
picnic loop...only six 1.15-mile laps:
Totals:
6.9 mi
20:49
Max 24.9 mph
Avg 19.9mph
|
Link to this ride
|
|
THU, 8/7 |
Legs |
|
... to gym then SC
1 hour |
|
| WED, 8/6 |
Shoulders |
|
...
to gym then
RB
13.64 mi
47:25
Avg 17.3 mph
Max 25.4 mph |
Did a little urban
road biking after
the gym. Tis tough to see so early in the morning... and stop
signs... and traffic... but at least I got a few intervals in... |
|
TUE, 8/5 |
Arms |
|
|
Supposed to have been
a tropical storm... so I drove to the gym.. but of course it didn't
rain until after I got home... |
| MON, 8/4 |
Back |
RUN:
5:34 to gym
1 mi
6:47 to home
1 mi |
RB
(test ride)
5 mi
18:21
Avg 16.2 mph
Max 20.2 mph |
Flat out sprinted to the
gym! Then
ran home after working out at a more moderate pace. Once home, I made a
few adjustments to the road bike and took it for a little test ride... |
|
SUN, 8/3 |
|
|
RB
26.89 mi
1:22:40
3:04/mi pace
Avg 19.5 mph
Max 28.3 mph
Cal: 1,724
Avg. heart: 171
Max heart: 189 |
shaggy
and I did fast-paced loop around The Woodlands to prepare for
a few upcoming road-bike events.
Elevation: +975 / -982
|
Link to this Ride
Google Earth file
|
| SAT |
Rest day... |
| FRI, 8/1 |
Chest |
|
...
to gym |
|
|
THU, 7/31 |
Legs |
|
... to gym then SC
1 hour |
|
| WED, 7/30 |
Shoulders |
RUN:
6:39 to gym
1 mi
6:59 to home
1 mi |
|
|
|
TUE, 7/29 |
Arms |
|
... to gym then BB
9 miles
48 min
Avg : 12.7 mph
Max: 24.5 mph |
|
| SUN,
MON |
Rest days after race... |
|
RACE
DAY!
SAT, 7/26/2008
Glen Rose, TX
|
Texas State Championship
Sprint Adventure Race Series Sprint #5
|
All of the details, maps and pictures can
be found in the Events section here.
|
| FRI |
Rest day before race... |
|
THU, 7/24 |
Back |
|
SC
1 hour |
Rain... didn't bike to
gym |
| WED, 7/23 |
Chest |
|
|
Rain... didn't bike to gym |
|
TUE, 7/22 |
Legs |
|
... to gym |
|
| MON, 7/21 |
Shoulders |
|
...
to gym
then Urban & BB
10.8 miles
50 min
Avg : 12 mph
Max: 24.5 mph |
|
| SAT,
SUN |
Rest day... |
|
FRI, 7/18 |
Arms |
|
... to gym then Urban
& BB
12 miles
1 hr
Avg : 12 mph
Max: 27 mph |
|
| THU, 7/17 |
Back |
|
...
to gym |
|
|
WED, 7/16 |
Legs |
|
... to gym |
|
| TUE, 7/15 |
Chest |
|
...
to gym |
|
| MON |
Early morning meeting... could not make
gym... |
| SUN |
Rest day after race... |
|
RACE
DAY!
SAT, 7/12/2008
Houston, TX
|
Texas State Championship
Sprint Adventure Race Series Sprint #4
|
All of the details, maps and pictures can
be found in the Events section here.
|
| FRI |
Rest day before race... |
| THU, 7/10 |
Shoulders |
|
AM
... to gym
SC
1 hour
PM
RB
22.5 miles
|
Finally picked up a battery
for the road
bike...
I don't think I have the code right for the wheel size, so I'll leave
off the time, avg and max until I can confirm it's set correctly... |
|
WED, 7/9 |
Arms |
|
... to gym then RB
Miles= ?
20 min
Then
MB BB
6.5 miles
30 min
Avg : 13.4 mph
Max: 24 mph |
Took the road bike to
the gym then rode a bit around the neighborhood for 20 minutes or so...
then switched to the mountain bike and did another 30 minutes around
Buffalo Bayou. |
| TUE, 7/8 |
Back |
|
...
to gym |
|
|
MON, 7/7 |
Legs |
|
... to gym then MB
BB
15.0 miles
1 hr 10 min
Avg : 12.7 mph
Max: 20 mph |
After the gym, rode
downtown to the ball field then to GRB... then headed back to Memorial
Park... did a slow version of the dimly lit green trail, then home. |
| SUN, 7/6 |
|
|
MB
7.2 miles |
I'm not sure I can call
running (riding)
errands on the bike "training"... |
| THU-SAT |
Rest days |
| WED, 7/2 |
Chest |
|
...
to gym then MB WOB
17.35 miles
1 hr 20 min
Avg : 14.7 mph
Max: 23.5 mph |
Took a spin around The
Heights, then along
White Oak Bayou... |
|
TUE, 7/1 |
Shoulders |
|
... to gym then MB
BB
8.28 miles
38 min
Avg : 12.8 mph
Max: 23 mph |
Biked to gym... then
did a fast-paced loop around Buffalo
Bayou... |
| MON, 6/30 |
Arms |
|
...
to gym |
|
| SUN |
Rest day after the race... |
|
RACE
DAY!
SAT, 6/28/2008
Fort Worth, TX
|
Texas State Championship
Sprint Adventure Race Series Sprint #3
|
All of the details, maps and pictures can
be found in the Events section here.
|
| FRI |
Rest day before race... |
|
THU, 6/26 |
Back |
|
... to gym |
|
| WED, 6/25 |
Legs |
|
...
to gym |
It seems I've pulled a groin
muscle... nice. |
|
TUE, 6/24 |
Chest |
|
... to gym |
|
| MON, 6/23 |
Shoulders |
|
...
to gym |
|
|
SUN, 6/22 |
|
|
MB
28.6 miles
2 hr 13 min
Avg : 12.8 mph
Max: 19.2 mph |
Urban Assault Mountain
Biking and Errand Running.... |
| SAT |
Rest day... |
| FRI, 6/20 |
Arms |
|
...
to gym |
|
|
THU, 6/19 |
Legs |
|
... to gym
SC
1 hour
|
Went big on legs...
pushing 14 plates plus whatever the skid weighs on the hack, and 365
plus the skid on squats. I need to run! |
| WED, 6/18 |
Back |
|
...
to gym |
|
|
TUE, 6/17 |
Chest |
|
... to gym then MB
BB
8.66 miles
38 min
Avg : 13.4 mph
Max: 21.5 mph |
Biked to gym... then
did a fast-paced loop around Buffalo
Bayou... |
| MON, 6/16 |
Shoulders |
|
...
to gym |
|
| SUN |
Rest day after race... |
|
RACE
DAY!
SAT, 6/14/2008
Austin, TX
|
Texas State Championship
Sprint Adventure Race Series Sprint #2
|
All of the details, maps and pictures can
be found in the Events section here.
|
| THU,
FRI |
Rest days before race... |
| WED, 6/11 |
Shoulders |
|
...
to gym |
|
|
TUE, 6/10 |
Legs |
|
Morning:
... to gym then MB BB
6.7 miles
Evening:
16.8 miles
1 hr 16 min
Avg: 13.2 mph
Max: 19.6 mph
|
Biked to gym... then
did a fast-paced loop around Buffalo
Bayou in the morning...
In the
evening, took a ride to REI to pick up a compass... 16.8 mile round
trip.
Total
miles for today: 23.5 miles.
|
| MON, 6/9 |
Arms |
|
...
to gym |
|
| SUN |
Rest Day... |
|
SAT, 6/7 |
|
TR
Moving Time
0:26:13
9:19 pace
Distance
2.81mi
Elevation
+795 / -811
Calories 315 |
MB
Moving Time
1:28:37
7:01 pace
Distance
12.61mi
Moving Speed
8.5mph avg.
32.8 max.
Elevation
+3,241 / -3,258
Calories 1200 |
brewer (and Ernest)
and I went out and "test drove" Muleshoe prior to next weekend's
race. brewer broke his helmet... in two places... but he's
OK. I had a pedal slam into my leg... feels GREAT!
The trail was loose... a few nasty spots... should be a good race. |
|
Link to this run
Google Earth file
|
Link to this ride
Google Earth file
|
| FRI, 6/6 |
Chest |
|
...
to gym then Urban & BB
10 miles |
Biked to gym... then rode
around downtown and Buffalo Bayou. |
| WED,
THU |
Rest Days... (traveling) |
|
TUE, 6/3 |
Back |
|
... to gym then BB
6.7 miles |
Biked to gym... then
did a mini fast-paced loop around Buffalo
Bayou. |
| MON, 6/2 |
Shoulders |
|
...
to gym |
|
| SUN |
Rest Day... |
|
RACE
DAY!
SAT, 5/31/2008
Dallas, TX
|
Texas State Championship
Sprint Adventure Race Series Sprint #1
|
All of the details, maps and pictures can
be found in the Events section here.
|
| I was out of the country traveling on
business from the 23rd to the 29th of May... hard to find time for
"me"... |
| THU,
FRI |
Still traveling on business... |
|
WED, 5/28 |
|
RUN
5.26 mi
51:54 min |
|
Total Time (h:m:s)
1:06:48 12:41 pace
Moving Speed (mph)
6.1 avg.
Elevation Gain (ft)
+3,009 / -2,962
Avg heart rate 142
Max heart rate 190
Cal: 638
Google
Earth File
|
Link to this run
|
| MON,
TUE |
Still traveling on business... |
|
SUN, 5/25 |
|
|
|
Traveling, so I went
on a little hike... |
Total Time (h:m:s)
3:13:42
Moving Time (h:m:s)
2:15:46
Distance (mi ) 6.99
Moving Speed (mph)
3.1 avg. 9.6 max.
Elevation Gain (ft)
+4,529 / -4,568
Avg heart rate 111
Max heart rate 173
Cal: 582
Google Earth File
|
Link to this run
|
| FRI,
SAT |
Traveling on business... |
|
THU, 5/22 |
Chest |
|
... to gym
SC
1 hour
|
|
| WED, 5/21 |
Shoulders |
|
...
to gym |
|
|
TUE, 5/20 |
Arms |
|
... to gym |
|
| MON, 5/19 |
Back |
|
...
to gym |
|
| SUN |
Rest Day... |
|
RACE
DAY!
SAT, 5/17/2008
Smithville, TX
|
USARA Sprint Adventure Race
National Championships
|
All of the details, maps and pictures can
be found in the Events section here.
|
| FRI,
5/16 |
Yes--> |
|
|
The
day before race
day, and the day after having the crud. I think the crud is gone,
though my lungs are not 100%. I had an easy gym day... lots of
stretching... more stretching... a few pushup... a few pull up... some
calf raises... tummy... and lots more stretching for tomorrow. |
| THU |
Sick Day... |
|
|
The
crud continues...
though I did go to work... and do feel a little better... just skipped
the gym. The Z-Pak seems to be working. |
| WED |
Sick Day... |
|
|
The "cold" is no longer a cold... it's
officially "The Crud"... and it's taken me out. No
gym. No work. (note the horrible green color of
this row? That's how I feel). Zithromax (AKA Z-Pak) en route. |
|
TUE, 5/13 |
Legs |
|
|
didn't bike to gym
again... and probably should back off from the gym and shake this cold! |
| MON, 5/12 |
Chest |
|
|
didn't bike to gym... not
feeling exactly
100%... |
| SUN |
Rest Day... |
|
RACE
DAY!
SAT, 5/10/2008
Conroe, TX
|
3rd Annual YMCA Trail Run
5K Trail Run
21 minutes 45 seconds
|
All of the details, maps and pictures can
be found in the Events section here.
|
| FRI, 5/9 |
Shoulders |
|
...
to gym |
|
|
THU, 5/8 |
A
little legs
A little arms
See --> |
|
... to gym
SC
45 min
|
Odd
gym day... tried
to do shoulders... too sore. Ended up doing some legs and
some more biceps and triceps...
Then the spin class instructor didn't show... so of the three people in
the class, we all took turns calling the spinning exercises... we just
switched from song to song... it worked! |
| WED, 5/7 |
Arms |
|
...
to gym |
|
|
TUE, 5/6 |
Back |
|
|
didn't bike to gym...
rain. |
| MON, 5/5 |
Chest |
|
|
didn't bike to gym... rain. |
|
SUN, 5/4 |
|
|
MB
"Urban Speed"
20.26 miles
1 hr, 25min
Max: 19.2mph
Avg: 14.3mph |
After a full weekend of
farm work and car washing and garage cleaning and and and... I snuck
off for an evening ride. One thing I learned... if I am going
to ride at night, I am going to need better lighting than the small LED
I currently have.
(Didn't take the GPS... was in a hurry to get in as much time as I
could before it got dark... though I got caught in the dark anyway...)
|
| SAT |
Rest Day... |
| FRI, 5/2 |
Shoulders |
|
...
to gym |
|
|
THU, 5/1 |
Arms |
|
... to gym
SC
1 hour
|
|
| WED, 4/30 |
Legs & extra stomach |
TR
Intervals
Total run:
4.2 mi
Total:
5.4 mi
|
... to gym |
Today was supposed to be Arms
day in the rotation, but my arms are spent. I've been
spending more time in the gym bouncing from machine to machine...
yesterday was back day, but I did a bunch of pull-ups... combine that
with back... done! So I put in some leg work to let the upper
body rest a day. Tomorrow arms.
|
|
The autolap feature on the GPS sorta messed me up on this. I
have now turned it off and will manually track lap times...
Basically, it went like the following:
ran 1 mile
walked 0.2 mile
ran 0.8 mile
walked 0.2 mile
ran 0.8 mile
walked 0.2 mile
ran 0.8 mile
walked 0.2 mile
ran 0.8 mile
then sprinted for 30 seconds
walked for 1 min 41 sec
sprinted for 12 seconds
walked to cool down
Cal burned: 609
Google Earth File
|
Link to this run
The heart rate graph
looks pretty cool...
... thought I'd post it.
|
|
TUE, 4/29 |
Back |
|
... to gym |
|
| MON, 4/28 |
Chest |
|
...
to gym |
Started riding the bike to
the gym... only a
2-mile round trip, so I am going to put "... to gym" under "Bike?" |
|
SUN, 4/27 |
|
|
MB
'Urban style"
12.5 mile |
Put some new urban
tires on... a set of Serfas Drifty City
tires. Nice.
My ride was more of a tire test than a training ride. No GPS,
and I even forgot to look at how long I rode... o well... nice easy
ride.
|
| SAT |
Rest Day... |
| FRI, 4/25 |
Legs |
|
|
... and two sets of medicine
ball push-ups for
fun. |
|
THU, 4/24 |
Shoulders |
|
SC
1 hour |
|
|
| WED |
Rest Day... not by choice. Travel
day to get back home... |
|
TUE, 4/22 |
|
RUN
5.10 mi
47:44 min |
|
Traveling on business in San Antonio...
figured I'd get in a run...
Moving Time: 47:44
Avg pace: 9:22/mile
Avg speed: 6.4 mph
Max speed: 9.9mph
Avg heart rate: 179 bpm
Max heart rate: 190 bpm
Elevation Gain (ft) +1,326 / -1,353
Cal burned: 601
Google Earth File
|
Link to this run
|
| MON, 4/21 |
Arms and some medicine-ball pushups |
|
|
At a hotel in San Antonio...
doing the best I
can with the equipment they have available in the hotel gym.
... was able to get a pretty good arm workout, and I threw in several
sets of medicine-ball pushups for good measure... |
| SUN |
Rest Day after race... |
|
RACE
DAY!
SAT, 4/19/2008
Camp Longhorn
|
11 miles of
running, paddling, mountain biking and mystery events...
1 hour 30 minutes
|
All of the details, maps and pictures can
be found in the Events section here.
|
| FRI |
Rest Day before tomorrow's race... |
|
THU, 4/17 |
Back |
|
SC
1 hour |
I'm
actually starting
to really like spinning class... it's definitely helping with my hill
climbing... |
| WED, 4/16 |
Chest |
|
|
|
|
|
TUE, 4/15 |
Shoulders |
|
MB MP MBT
12.73 mi
1 hr 11 min |
Morning - Gym
Evening, mountain bike ride.
Battery on the GPS died at 8.7
miles. Bike computer recorded 12.73 and 1 hour an 11 min.
Before the battery died at 8.7...Total Time:
?
Moving Time: 1:11
Avg speed: 9 mph
Max Speed: 16.2 mph
Avg heart rate: 156 bpm
Max heart rate: 177 bpm
Elevation Gain (ft) +2,550 / -2,553
Cal burned: 966
Google Earth File
|
Link to this ride
Major wipeout.
Crashed on the blue trail going up a double ledge... over the
handlebars... landed on my left elbow, hip and
shin. Laid there for about 3 minutes trying to decide if I
broke anything. Since I didn't, I kept going. Some
bruising, some blood... I'll live...
|
| MON, 4/14 |
Arms |
|
|
|
|
| SAT,
SUN |
Rest Days... Motorcycle Marshaled the MS
150... |
| FRI, 4/11 |
Back |
|
|
Been staying in the gym a
bit longer and
working out a little faster lately... in that I am switching from
machine to machine quicker, and throwing in some additional
exercises...
Yesterday was extra stomach (as was today), and today I added in some
heavy bicep-cable curls and some one-arm and medicine-ball push ups to
keep the heart going... ENDURANCE! (I hope). |
|
THU, 4/10 |
Chest |
TR
4.22 mi
35:12 min |
SC
1 hour |
Morning... big chest day,
then some extra
stomach exercises. One hour spin class.
Lunch... trail run. Ran 3.72,
walked 0.28, ran 0.26 faster, walked 0.21, then intervals
between telephone poles.
Total distance: 4.91 mi
Moving Time: 0:47:41
Avg pace (running): 8:32/mile
(first mile: 7:43 pace)
Max speed: 13.7 mph or 4.35 minute miles (during intervals, so of
course only for 230 feet)
Avg heart rate: 189 bpm
Max heart rate: 177 bpm
Elevation Gain (ft) +697 / -795
Cal burned: 557
Google Earth file
|
Link to this run
|
| WED, 4/9 |
Legs |
|
|
|
|
TUE, 4/8 |
Shoulders |
|
|
|
| MON, 4/7 |
Arms |
TR
3.13 mi
26:12 min
|
|
Lunchtime trail run...
Moving Time: 0:26:12
Avg pace: 8:22/mile
(first mile: 7:47 pace)
Avg speed: 7.2 mph
Max speed: 12.1 mph
Avg heart rate: 181 bpm
Max heart rate: 187 bpm
Elevation Gain (ft) +885 / -861
Cal burned: 365
Google Earth File
|
Link to this run
|
| SUN |
Rest Day... |
|
SAT, 4/5 |
|
|
MB
Rocky Hill Ranch
17.07 mi
2:11:23 |
brewer called... said him
and three friends,
Ernest, Leif and Jason, were heading to Rocky Hill Ranch... why not?
Total Time: 3:46:48
Moving Time: 2:11:23
Avg speed: 7.8 mph
Max Speed: 22.8 mph
Avg heart rate: 149 bpm
Max heart rate: 193 bpm
Elevation Gain (ft) +4,526 / -4,559
Cal burned: 1,603
Google Earth file
|
Link to this ride
|
| FRI, 4/4 |
Back |
|
|
Stair Machine... 50 floors,
20 minutes. |
|
THU, 4/3 |
Chest |
|
SC
1 hour |
Ugh! |
| WED, 4/2 |
Legs |
|
|
|
|
TUE, 4/1 |
Shoulders |
|
|
|
| MON, 3/31 |
Arms |
|
|
|
|
SUN, 3/30 |
|
|
MB
10.14 mi
1:07:31
|
Urban assault mountain
biking
Avg speed: 9.1 mph
Max speed: 40.1 mph
Avg. heart rate: 149 bpm
Max heart rate: 181 bpm
Elevation Gain (ft): +1,512 / -1,577
Cal burned: 725
Google Earth file
|
Link to this ride
|
| THU-SAT |
Rest Days... (had a business trip) |
|
WED, 3/26 |
Back |
|
|
|
| TUE, 3/25 |
Chest |
|
|
|
|
MON, 3/24 |
Legs |
|
|
|
| SUN |
Rest Day... |
| SAT, 3/22 |
|
|
|
Well... I was planning a
rest day, but after
wrestling 26 120-pound pen sections at farm for 5 hours, I can't really
claim to have rested...
At least the pen is back together... |
|
FRI, 3/21 |
|
|
MB
21.65 mi
1:56:41
|
"Tour de Houston"
Urban-assault-mountain-biking-style
Avg speed: 11.1 mph
Max speed: 19.3 mph
Avg. heart rate: 149 bpm
Max heart rate: 177 bpm
Elevation Gain (ft): +1,429 / -1,429
Cal burned: 1095
Got into some questionable areas... also
found lots of off-roading. That long straight line is an
abandoned railroad track.
Google Earth file
|
Link to this ride
|
| THU, 3/20 |
Shoulders |
|
SC
1 hour |
First time I'd ever done a
spinning class... I
can see where it'll help. |
|
WED, 3/19 |
Back |
|
|
|
| TUE, 3/18 |
Arms |
|
SB
7.1 mi
25 min |
Arms first, then Stationary
Bike...Level 10...
"Hills Plus - Around the world" The readout said I burned 220
calories on the bike. |
|
MON, 3/17 |
Chest |
|
|
|
| SUN |
Rest Day... |
|
SAT, 3/15 |
|
RUN BB
4.75 mi
42:19 min |
|
Avg pace: 8.52 /mile
Avg speed: 6.8 mph
Max speed: 11.3 mph
Avg. heart rate: 184 bpm
Max heart rate: 194 bpm
Elevation Gain (ft): +836 / -905
Cal burned: 582
Google Earth file
|
Link to this run |
| FRI, 2/14 |
Legs |
|
|
Big leg day! |
|
THU, 3/13 |
Back |
|
SB
8.3 mi
30 min |
Level 9... "Hills
Plus+" The readout said I burned 247 calories.
|
| WED, 3/12 |
Shoulders |
|
|
|
| SUN
- TUE |
Rest Days after the race...
|
|
RACE
DAY!
SAT, 3/8/2008
Marble Falls
|
2 hours,
34 minutes, 18 seconds
16.23
miles
|
All of the details, maps and pictures can
be found in the Events section here.
|
| THU
- FRI |
Rest Days before the race...
|
|
WED, 3/5 |
|
|
SB
10 mi
36 min |
Level 9...
"Random" The readout said I burned 300 calories. |
| TUE, 3/4 |
Back |
TR
MP MBT
1.80 mi
16:06 min |
|
Gym in the AM. Run in the PM.
Avg pace: 8:50 min/mi
Avg speed: 6.8 mph
Max speed: 12.4 mph
Avg. heart rate: 174 bpm
Max heart rate: 184 bpm
Elevation Gain (ft): +837 / -820
Cal burned: 208
Google Earth file
|
Link to this run
|
|
MON, 3/3 |
Chest |
|
|
|
| SUN, 3/2 |
|
TR
MP MBT
2.68 mi
25:11 min |
|
I got a Garmin
Forerunner 305... AWESOME!
Anyway, I didn't run far, because I was playing with my new gadget
while running (of course I forgot to put on the heart monitor... duh!),
but basically, here's the 411 from my run:
Avg pace: 9.22min/mi
Avg speed: 6.4 mph
Max speed: 9.4 mph
Cal burned: 331
This is going to be a nice gadget to have!
Google Earth file
|
Link to this run
|
| SAT |
Rest Day... |
| FRI, 2/29 |
Arms |
|
|
|
|
THU, 2/28 |
Shoulders |
|
|
|
| WED |
Rest Day... |
|
TUE, 2/26 |
Chest |
|
|
|
|
MON, 2/25 |
|
TR MP MBT
29:37 min |
|
First day back running
in a while... 81 degrees... broke it up into a run walk interval
thing. Started with a 3.4 mile walk on asphalt, then hit the
mountain bike trails...
| Trail Run |
Trail Walk |
| 14:41 |
1:08 |
| 1:30 |
2:08 |
| 0:51 |
1:02 |
| 6:16 |
1:54 |
| 1:34 |
0:57 |
| 1:03 |
1:54 |
| 1:10 |
2:21 |
| 1:18 |
1:08 |
| 1:14 |
1:16 |
... total warm-up walk time: 1 hour (3.4
miles)
... total run time: 29min 37sec
... total walk time: 13min 48sec
... time on trail: 43min 25sec
... total everything: 1hr 43min 25sec
|
| SAT-SUN |
Rest Days... |
| FRI, 2/22 |
Arms |
|
|
|
|
THU, 2/21 |
Shoulders |
|
|
|
| WED, 2/20 |
Legs |
|
|
|
|
TUE, 2/19 |
Chest |
|
|
|
| WED-MON |
Woke up a little sick Monday... and stayed
sick through the weekend... |
| TUE, 2/12 |
Arms |
|
|
Need to start running
again... Got a potential
Muddy 5K on the 23rd... |
|
MON, 2/11 |
Shoulders |
|
|
Twas hard to get up at
4:20 this morning... but my knee feels better, so I'm good-to-go (I
think). Besides, a nice one-week rest every few months is
good for you. Rest over... back to training for the next
one... |
|
MON-SUN |
Took the week off to rest my body...
specifically my left knee... after the race. |
|
RACE
DAY!
SAT, 2/2/2008
Bluff Creek Ranch
|
|
|
MB: (4 laps)
Each lap 8.6 mi
Lap 1: 45 min
Lap 2: 46 min
Lap 3: 47 min
Lap 4: 46 min
|
All of the details and lots of pictures can
be found in the Events section here.
|
| THU
- FRI |
Rest Days before the race
|
| WED, 1/30 |
Chest |
|
|
|
|
TUE, 1/29 |
Legs |
|
SB
2.64 mi
10 min |
Warmed up on the
stationary bike... then hit legs. Will stay off legs until
after race. |
| SAT,
MON |
Rest days... |
| FRI 1/25 |
Chest |
|
|
|
|
THU, 1/24 |
Shoulders |
|
|
|
| WED, 1/23 |
Chest |
|
|
|
| MON,
TUE |
Rest days... |
| SUN, 1/20 |
|
|
MB:
14 mi (2 laps)
1 hr, 38 min
Bluff Creek Ranch |
Dr. Josh, shaggy, and I met brewer at Bluff Creek Ranch
for an early morning ride. We got there at 08:00,
and it was 25 degrees.. and not 25 degrees Celsius... 25
degrees Fahrenheit! Frozen toes! Frozen
snot. Frozen nads. Frozen everything.
When we loaded up to head home, it had warmed up to 50 degrees, but I'm
pretty sure my toes are still frozen.
Anyway, we had great ride.
Less than two weeks, and we race here. |
| SAT |
Rest day... |
| FRI, 1/18 |
----->
|
TM
5 min |
SB
5 mi
30 min |
Started out on the
treadmill... 5-minute warm
up.
Did a set of lunges to ensure the blood was flowing through the legs...
then had a hi-intensity 30-minute workout on the stationary bike. |
|
THU, 1/17 |
Arms |
|
|
|
| WED, 1/16 |
Legs |
|
|
|
|
TUE, 1/15 |
Shoulders |
|
|
|
| MON, 1/14 |
Chest |
|
|
|
| SUN
|
Rest day... |
| SAT, 1/12 |
|
|
MB
MP MBT
16 mi
1 hr 41 min |
Dr.
Josh
and I took an early morning ride at the mountain bike trails at
Memorial Park. Beautiful day! |
| FRI,
1/11 |
Legs |
|
|
BIG
leg day! |
| THU, 1/10 |
Shoulders
& Back |
|
|
Another Good day. |
| WED,
1/9 |
Chest |
|
|
Good
day. |
| TUE, 1/8 |
|
TR
MP MBT
11:14 min |
|
Started off well, but for
whatever reason my
ears (of all things) started hurting pretty badly, and I had to cut it
short. WAY short (obviously). UGH! |
| MON,
1/7 |
Arms |
|
|
I
need to ride and run
more... |
| SAT,
SUN |
Rest days... |
| FRI, 1/4 |
Legs |
|
|
|
| THU,
1/3 |
Shoulders & Back |
|
|
Holidays
are over...
back on track. |
| TUE,
WED |
Still holiday-ing it... |
|
2007 log here. |
