 NB's
Training Log - 2009 |
|
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. |
|
| Day |
|
Run? |
|
Comments: |
| Dec 24 - 31 |
Holidays!!! |
| WED, 12/23 |
Arms |
|
|
|
| TUE, 12/22 |
Shoulders |
|
SC:
30 min |
I taught the AM indoor cycling class... while standing...
Like last week, the
class was packed, so I didn't have a bike for the first 30 minutes (until one of the stuents left). |
| MON, 12/21 |
Chest |
|
|
I taught the AM PowerFlex class. |
| FRI - SUN |
Rest days... |
| THU, 12/17 |
Back |
|
|
I taught the AM PowerFlex class. |
| WED |
Out of town... |
| TUE, 12/15 |
Shoulders |
|
SC:
30 min |
I taught the AM indoor cycling class... while standing... class was packed, so I didn't have a bike for the first 30 minutes (until one of the stuents left). |
| MON, 12/14 |
Chest |
|
|
I taught the AM PowerFlex class. |
| SAT, SUN |
Rest days... |
| FRI, 12/11 |
Legs |
TM
5.02 miles
45 min
625 Calories
8:57 pace |
|
Ran on the treadmill after my workout on the "Random" hill setting. Level 4.
|
| THU, 12/10 |
Back |
|
|
I taught the AM PowerFlex class. |
| WED, 12/9 |
Arms |
TM
4.2 miles
40 min
571 Calories
9:31 pace |
|
Ran on the treadmill after my workout on the "Random" hill setting. Level 9. It said 571 Calories--at the 9:31 pace, it seems more accurate than the Friday, but still seems high... |
| TUE, 12/8 |
Shoulders |
|
SC:
1 hr |
I taught the AM indoor cycling class. |
| MON, 12/7 |
Chest |
|
|
I taught the AM PowerFlex class. |
| SAT, SUN |
Rest days... |
| FRI, 12/4 |
Chest |
TM
3.5 miles
30 min
460 Calories
8:34 pace |
|
Ran on the treadmill after my workout on the "Random" hill setting. Level 9. It said 460 Calories, but that seems a little high to me...
|
| THU, 12/3 |
Legs |
|
|
I taught the AM PowerFlex class. |
| WED, 12/2 |
Back & Biceps |
|
|
|
|
| TUE, 12/1 |
Shoulders |
|
SC:
1 hr |
I taught the AM indoor cycling class. |
| MON, 11/30 |
Chest |
|
|
I taught the AM PowerFlex class. |
| WED-SUN |
Thanksgiving break... |
| TUE, 11/24 |
Shoulders |
|
SC:
1 hr
652 Calories
Avg HR: 165
Max HR: 186 |
Really good shoulder day!
I taught the AM indoor cycling class.
Data here on Garmin Connect |
 |
| MON, 11/23 |
Chest |
RUN: BB
8.05 miles
01:10:27
1,043 Calories
8:45 pace
Avg HR: 179
Max HR: 191 |
|
I taught the AM PowerFlex class.
Good run this AM!
(off for Thanksgiving...)
|
 |
| SAT, SUN |
Rest days... |
| FRI, 11/20 |
Legs & light Shoulders |
|
|
|
| THU, 11/19 |
Arms |
|
|
I taught the AM PowerFlex class. |
| WED, 11/18 |
Back & Biceps |
|
|
|
|
| TUE, 11/17 |
Chest & Triceps |
|
SC:
1 hr |
I taught the AM indoor cycling class. |
| MON, 11/16 |
Shoulders |
|
|
I taught the AM PowerFlex class. |
| SAT, SUN |
Rest days... |
| FRI, 11/13 |
Light Chest |
|
|
Had to leave early to go out of town...
|
| THU, 11/12 |
Back |
|
|
I taught the AM PowerFlex class. |
| WED, 11/11 |
Legs |
|
|
|
|
| TUE, 11/10 |
Chest and Arms |
|
SC:
1 hr
601 Calories
Avg HR: 169
Max HR: 191
|
I taught the AM indoor cycling class.
Data here on Garmin Connect |
 |
| MON, 11/9 |
Shoulders and Biceps |
|
|
I taught the AM PowerFlex class. |
| SAT, SUN |
Rest days... |
| FRI, 11/6 |
Chest (again) |
|
|
|
|
| THU, 11/5 |
See Comments |
|
|
I taught the AM PowerFlex class.
I had to fix a few things in the gym, so I didn't get a workout worth mentioning. |
| WED, 11/4 |
Back & Arms |
|
|
|
|
| TUE, 11/3 |
Shoulders |
|
SC:
1 hr |
I taught the AM indoor cycling class. |
| MON, 11/2 |
Chest |
RUN: MP JL
35:54
3.84 miles
373 Calories
9:21 pace
Avg HR: 150
Max HR: 174 |
|
I taught the AM PowerFlex class.
Too darned dark to run the trails... goofy regular time... give us back daylight savings time! We had to run the jogging trail (with a few modifications, of course!)
|
 |
| SAT, SUN |
Rest days... |
| FRI, 10/30 |
Legs |
|
|
|
|
| THU, 10/29 |
Chest |
|
|
I taught the AM PowerFlex class. |
| WED, 10/28 |
Arms |
|
|
|
|
| TUE, 10/27 |
Shoulders |
|
SC:
1 hr |
I taught the AM indoor cycling class. |
| MON, 10/26 |
Back |
|
|
I taught the AM PowerFlex class. |
| SUN, 10/25 |
|
RUN: MP JL
9.01 miles
01:19:48
8:51 pace
947 cal
Avg HR: 168
Max HR: 179 |
|
First run since Sep 30. I've been letting my sore foot heal... seems OK now...
|
 |
| SAT |
Rest day... |
| FRI, 10/23 |
Chest & Biceps |
|
Urban Night-time MB
1:28
16.5 miles
|
The neighbors talked me into an urban assault mountain bike ride... why not? |
| THU, 10/22 |
Biceps |
|
|
I taught the AM PowerFlex class.
I taught the PM indoor cycling class (subbed for Whitney). |
| WED, 10/21 |
Shoulders |
|
|
|
|
| TUE, 10/20 |
Chest |
|
SC:
1 hr |
I taught the AM indoor cycling class. |
| MON, 10/19 |
Back |
|
|
I taught the AM PowerFlex class. |
RACE DAY!
SAT, SUN
10/17 & 10/18/2009
Rocky Hill |
24 Hours of Rocky Hill
Mountain Bike Race |
All of the details, and pictures can be found in the
Events section here. |
| Fri, 10/16 |
Shoulders |
|
The 601
Totals:
17.78 miles
01:35:54
1,241 calories
Max: 24.4mph
Avg: 11.1mph
|
Took "The 601" out for a little ride through the third ward...just a little recreational ride... lunch at the broke spoke. More here. |
 |
| THU, 10/15 |
Arms |
|
|
I taught the AM PowerFlex class. |
| WED, 10/14 |
Legs |
|
|
|
|
| TUE, 10/13 |
Chest |
|
SC:
1 hr |
I taught the AM indoor cycling class. |
| MON, 10/12 |
Back |
|
|
I taught the AM PowerFlex class.. |
| SAT, SUN |
Rest days... |
| Fri, 10/9 |
Shoulders |
|
|
|
| THU, 10/8 |
Chest |
|
|
I taught the AM PowerFlex class. |
| WED |
Travel day... |
| TUE, 10/6 |
Upper Body |
|
|
Same as below... limited facilities. |
| MON, 10/5 |
Upper Body |
|
|
Traveling...
New Orleans. Worked upper body in the crappy hotel gym. Was able to get some bench, inclines, shoulder press, arm curls, pull downs and rows, but for the most part, that's all they got. Oh well, doing what I can... |
| SAT, SUN |
Rest days... |
| Fri, 10/2 |
Chest and Biceps |
|
|
Didn't get enough bicep work in yesterday... finished up today. Curled the 110 curl bar 4 times... fun! |
| THU, 10/1 |
Back & Biceps |
|
|
I taught the AM PowerFlex class. |
| WED, 9/30 |
Legs |
TR: MP MBT
4.02 mi
39:57
9:55 pace
453 cal
|
|
|
 |
| TUE, 9/29 |
Shoulders |
|
SC:
1 hr |
I taught the AM indoor cycling class. |
| MON, 9/28 |
Chest |
TR: MP MBT
3.72 miles
00:38:17
10:17 pace
427 cal
Run
Splits
Player
Cool Down
1.06 miles
00:10:33
10:00 pace
114 cal
Run
Splits
Player
|
|
I taught the AM PowerFlex class..
Run... |
Cool down... |
|
| SUN, 9/27 |
|
TR: MP MBT
11.12 miles
01:34:19
8:28 pace
1,174 cal
Avg HR: 174
Max HR: 189 |
|
|
 |
| SAT, 9/26 |
|
|
Urban RB
Totals:
7.93 miles
29:27
334 calories
Max: 33.1mph
Avg: 16.2mph
|
I had a few minutes to get in a little ride while no one was looking...
Link to ride: here. |
 |
| FRI, 9/25 |
Legs |
|
|
|
| THU, 9/24 |
Back |
|
|
I taught the AM PowerFlex class. |
| WED, 9/23 |
Arms |
TR: MP MBT
4.36 miles
45:30
10:26 pace
514 calories |
|
I taught the AM PowerFlex class.
Ran with a bunch of folks in the PM:
|
 |
| TUE, 9/22 |
Chest |
|
SC:
1 hr |
I taught the AM indoor cycling class. |
| MON, 9/21 |
Shoulders |
TR: MP MBT
4.26 miles
43:49
10:17 pace
502 cal |
|
I taught the AM PowerFlex class.
Ran with a bunch of folks in the PM:
|
 |
| SUN |
Rest day... |
RACE DAY!
SAT 9/19/2009
Rocky Hill |
Terra Firma |
All of the details, and pictures can be found in the
Events section here. |
| FRI, 9/18 |
Chest |
|
|
|
| THU, 9/17 |
Back & Biceps |
|
|
I taught the AM PowerFlex class. |
| WED, 9/16 |
Shoulders |
|
|
|
| TUE, 9/15 |
Shoulders |
TR: MP MBT
5.09 miles
49:08
9:39 pace
560 cal |
SC:
1 hr |
I taught the AM indoor cycling class.
Ran solo in the PM:
|
 |
| MON, 9/14 |
Chest |
|
|
I taught the AM PowerFlex class. |
|
| SAT, SUN |
Rest days... |
| FRI, 9/11 |
Legs & Back |
|
|
|
| THU, 9/10 |
Arms |
TR: MP MBT
4.07 miles
40:06
9:51 pace
444 cal |
|
I taught the AM PowerFlex class.
Ran in the PM:
|
 |
| WED, 9/9 |
Shoulders |
|
|
|
| TUE, 9/8 |
Chest |
|
SC:
1 hr |
I taught the AM indoor cycling class. |
| MON, 9/7 |
|
RUN
9.02 miles
01:20:13
8:53 pace
1,003 cal
Avg HR: 179
Max HR: 188 |
|
|
|
| SAT, SUN |
Rest days... |
| FRI, 9/4 |
Legs and light Chest |
|
|
|
| THU, 9/3 |
Arms |
TR: MP MBT
4.58 miles
43:11
9:25 pace
503 cal |
|
I taught the AM PowerFlex class.
Ran in the PM:
|
 |
| WED, 9/2 |
Back & Biceps |
|
|
|
| TUE, 9/1 |
Shoulders |
|
SC:
1 hr |
I taught the AM indoor cycling class. |
| MON, 8/31 |
Chest |
TR: MP MBT
4.1 miles
40:37
9:54 pace
493 cal |
|
I taught the AM PowerFlex class.
Ran in the PM:
|
 |
| SAT |
No Hotter N Hell 100 for me...
I had to work late (Friday)... and was on the fence about driving 400 miles last night... riding 100 miles (actually 101.75 miles) on my bike today... then driving back 400 miles tonight. But my decision was made for me...
My good friend and his family were on their way to the race... pulling a camper they were going to let me sleep in. They crashed in Waco, TX.
I emptied my truck and headed to Waco to retrieve aforementioned family--husband, wife, daughter... their dog, Harry... their bikes and related gear. They are OK... a little sore, of course... but their truck and camper didn't fare so well :-( The bikes are OK though!
Anyway, I rolled back home around 0100 this AM after dropping them off at their crib. It certainly puts everything perspective. |
| FRI, 8/28 |
Legs |
|
|
|
| THU, 8/27 |
Chest |
TR: MP MBT
6.04 miles
59:13
9:37 pace
731 cal |
|
I taught the AM PowerFlex class.
I only have 30 minute before I have to teach on Thursdays, so I did a light-weight chest day before class.
Ran in the PM:
|
 |
| WED, 8/26 |
Back & Biceps |
|
|
|
| TUE, 8/25 |
Shoulders |
|
SC:
1 hr |
I taught the AM indoor cycling class. |
| MON, 8/24 |
Chest |
|
SC:
1 hr |
I taught the AM PowerFlex class.
I taught the PM indoor cycling class. |
| SUN, 8/23 |
|
|
RB
Totals:
52:28
14.7 miles
641 calories
|
10:46
2.73 mi
113 calories
Avg HR: 142
Max HR: 162
Link
|
|
9:35
3.47 mi
129 calories
Avg HR: 175
Max HR: 182
Avg speed 21.7
Max speed 26.1
Link |
 |
32:07
8.50 mi
399 calories
Avg HR: 165
Max HR: 175
Link |
 |
| SAT |
Rest day... |
| FRI, 8/21 |
Legs |
|
|
|
| THU, 8/20 |
Stomach |
TR: MP MBT
4.00 miles
40:54
10:13 pace
531 cal |
|
I taught the AM PowerFlex class.
Link to this run. |
 |
| WED, 8/19 |
Chest |
|
|
| TUE, 8/18 |
Back & Biceps |
|
SC:
1 hr |
I taught the AM indoor cycling class. |
| MON, 8/17 |
Shoulders |
TR: MP MBT
3.65 miles
38:31
10:32 pace
483 cal |
|
I taught the AM PowerFlex class.
WOOHOO!!! New Garmin arrived...
Link to this run.
|
 |
| SAT, SUN |
Rest days... |
| FRI, 8/14 |
Legs |
|
|
|
| THU, 8/13 |
X |
|
|
I taught the AM PowerFlex class.
I didn't workout at the gym this am... just tired... body told me to take a break. But I did teach, of course. |
| WED, 8/12 |
Chest |
|
|
| TUE, 8/11 |
Back |
|
SC:
1 hr |
I taught the AM indoor cycling class. |
| MON, 8/10 |
Shoulders |
TR: MP MBT
~4.5 miles
See comments |
|
I taught the AM PowerFlex class.
Still no Garmin... Based on past
runs in the area, we did about 4.5 miles in 48 minutes. |
| SAT, SUN |
Rest days... |
| FRI, 8/7 |
Chest |
|
|
|
| THU, 8/6 |
Arms |
|
|
I taught the AM PowerFlex class. |
| WED, 8/5 |
Legs |
|
|
| TUE, 8/4 |
Back |
|
SC:
1 hr |
I taught the AM indoor cycling class. |
| MON, 8/3 |
Shoulders |
TR: MP MBT
~3.5 miles
See comments |
|
I taught the AM PowerFlex class.
Still no Garmin... UGH! Based on past
runs in the area, we did about 3.5 miles in 39 minutes. |
| SAT, SUN |
Rest days... |
| FRI, 7/31 |
Total Body |
|
|
Some chest... some arms... some tummy... some calves |
| THU, 7/30 |
Shoulders |
TR: MP MBT
~4.25 miles
See comments |
|
I taught the AM PowerFlex class.
And "BIG leg day" (yesterday) is talking to me...
Still no Garmin... damn it. Stupid backorder.. Based on past
runs in the area, we did about 4.25 miles in 44 minutes. |
| WED, 7/29 |
Legs |
|
BIG leg day! |
| TUE, 7/28 |
Chest |
|
SC:
1 hr |
I taught the AM indoor cycling class. |
|
MON, 7/27 |
Arms |
TR: MP MBT
2.5 miles
See comments |
|
I taught the AM PowerFlex class. My tendentious does not like arm day!
Trail Running with some friends. Still no Garmin. Based on past
runs in the area, we did about 2.5 miles in 33 minutes. |
|
SAT, SUN |
Rest days... |
|
FRI, 7/24 |
Chest & Shoulders |
|
|
|
|
THU, 7/23 |
Back |
|
|
I taught the AM PowerFlex class. |
|
WED, 7/22 |
Legs |
|
|
|
TUE, 7/21 |
Chest |
|
SC:
1 hr |
I taught the AM indoor cycling class. |
|
MON, 7/20 |
Shoulders |
TR: MP MBT
4.5 miles
See comments |
|
I taught the AM PowerFlex class. Trail Running with some friends. My
Garmin died, and my new one is on backorder, of course. But based on past
runs in the area, we did about 4.5 miles in 50 minutes. |
|
SAT, SUN |
Rest days... |
|
FRI, 7/17 |
Back |
Aside from indoor cycling, I didn't run or ride this week. Letting the hip
heal from the beating it took during the
last race. |
|
|
THU, 7/16 |
Chest (again) |
I taught the AM PowerFlex class. |
|
WED, 7/15 |
Legs |
|
|
TUE, 7/14 |
Shoulders |
|
SC:
1 hr |
I taught the AM indoor cycling class. |
|
MON, 7/13 |
Chest |
|
|
I taught the AM PowerFlex class. |
|
RACE DAY!
SAT 7/11/2009
Glen Rose, TX
|
Texas State Championship
Sprint Adventure Race Series Sprint #5
|
All of the details, and pictures can be found in the
Events section here.
|
|
FRI |
Rest day before the race... |
|
THU, 7/9 |
A little bit of
biceps and triceps |
|
|
I taught the AM PowerFlex class. I'm still nursing the tendonitis, so I am
still taking it easy on the arm... |
|
WED, 7/8 |
Legs |
|
|
|
TUE, 7/7 |
Shoulders |
|
SC:
1 hr |
I taught the AM indoor cycling class. |
|
MON, 7/6 |
Chest |
TR: MP MBT
4.75 miles
See comments |
|
I taught the AM PowerFlex class. Trail Running with some friends
http://connect.garmin.com/activity/8099596
3.38 miles
42:58
12:43 pace
355 calories
Avg HR: 150 bpm
Max HR: 175 bpm
A little more trail running (just me)...
http://connect.garmin.com/activity/8099588
1.37 miles
11:59
8:42 pace
160 calories
Avg HR: 163 bpm
Max HR: 174 bpm |
|
RACE DAY!
SAT 7/5/2009
Katy, TX
|
ONURLEFT Duathlon
|
All of the details, maps and pictures can be found in the
Events section here.
|
|
FRI - SAT |
Rest days before race... |
|
THU, 7/2 |
Not much... |
|
|
I taught the AM PowerFlex class. I did a little chest, calves and stomach, but
I stayed off the elbow (it's acting up again). |
|
WED, 7/1 |
Legs and Chest |
Duathlon Training
13 miles - 59:10
Run 2.01
miles 15 minutes 7:30 pace
Transition 3:16
Ride 10.02
miles 30:12 19.9 mph
Transition 2:50
Run 1 mile
7:53Each leg above is linked. |
Got some running and riding in this evening...
Burned: 976 calories
Average HR 165 bpm
Max Heart Rate: 185 bpm
Average cadence: 91 rpm |
|
|
TUE, 6/30 |
Shoulders |
|
SC:
1 hr |
I taught the AM indoor cycling class. |
|
MON, 6/29 |
Chest |
|
|
I taught the AM PowerFlex class. |
|
RACE DAY!
SAT 6/27/2009
Huntsville, 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.
|
|
WED - FRI |
Rest days... (vacation in Florida) |
|
TUE, 6/23 |
|
Beach Run - 100-degrees in Florida...
Intervals:
Total run: 3 miles
Total time: 00:35:43
Total distance: 3.70 mi
Run: 2 miles, 15 min 27 sec, 7:43 pace
Walk: 0.25 miles
Run: 0.25 miles, 1 min 53 sec, 7:27 pace
Walk: 0.25 miles
Run: 0.25 miles, 1 min 55 sec, 7:43 pace
Walk: 0.10 miles
Run: 0.25 miles, 1 min 51 sec, 7:29 pace
Walk: 0.10 miles
Run: 0.25 miles, 1 min 58 sec, 7:48 pace
Calories: 411 |
Link to
this run. |
|
SAT - MON |
Rest days... (vacation in Florida) |
|
FRI, 6/19 |
Chest and Shoulders |
|
|
Still staying off the elbow... avoiding pulling on the elbow, so no curls, or
exercises associated with working out my back. |
|
THU, 6/18 |
Chest |
TR: MP MBT
Time: 00:39
Distance: 3.45 mi
Elevation Gain: 804 ft
Avg HR: 160
Max HR: 175
Calories: 384 |
|
Elbow is getting better. Taking it easy on it though... I taught the AM PowerFlex class.
Slow trail run in the evening. connect.garmin.com is down or I would
upload and share it. I'll upload the data tomorrow (providing the site is
up). |
|
WED, 6/17 |
Legs and Shoulders |
|
|
|
|
TUE, 6/16 |
|
|
SC:
1 hr |
No lifting. Elbow hurts. I taught the AM indoor cycling class. |
|
MON, 6/15 |
Legs |
|
|
I gots me a bad elbow!!! Rowing in the race Saturday probably didn't
help... I taught the AM PowerFlex class. |
|
SUN, 6/14 |
Rest day... |
|
RACE DAY!
SAT 6/13/2009
Spicewood, 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, 6/12 |
Rest day before race... |
|
THU, 6/11 |
See comments |
|
|
I taught the AM PowerFlex class. I've got something wrong with my elbow...
something painfully wrong... so I took the day off from lifting. |
|
WED, 6/10 |
Back |
|
|
|
|
TUE, 6/9 |
Shoulders |
|
SC:
1 hr |
I taught the AM indoor cycling class.
I think I will switch Shoulders to Wednesday and work Back on Tuesdays with this
new teaching schedule... |
|
MON, 6/8 |
Chest |
TR: MP MBT
Time: 00:37:12
Distance: 3.35 mi
Elevation Gain: 1,041 ft
Avg HR: 167
Max HR: 181
Calories: 375 |
|
I taught the AM PowerFlex class. Evening slow trail run... |
Link to
this run. |
|
SAT, SUN |
Rest days... |
|
FRI, 6/5 |
Legs |
|
Urban MB
9 miles
45 min
Avg 9 mph |
Rode to the gym, worked legs, then did a little urban mountain biking. I
had two unplanned get-offs... ouch! |
|
THU, 6/4 |
Arms |
|
|
I taught the AM PowerFlex class. |
|
WED, 6/3 |
Back |
|
|
|
|
TUE, 6/2 |
Shoulders |
|
SC:
1 hr |
I taught the AM indoor cycling class. |
|
MON, 6/1 |
Chest |
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I taught the AM PowerFlex class.
(This class is now twice per week...) |
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SUN, 5/31 |
Rest day... |
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RACE DAY!
SAT 5/30/2009
Dallas, 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.
|
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FRI, 5/29 |
Rest day before race... |
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THU, 5/28 |
Back |
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SC:
1 hr |
I taught the AM indoor cycling class. |
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WED, 5/27 |
Chest |
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TUE, 5/26 |
Arms |
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I taught the AM PowerFlex class. |
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SAT - MON |
Rest days... (Memorial day) |
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FRI, 5/22 |
Legs |
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THU, 5/21 |
Back |
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SC:
1 hr |
I taught the AM indoor cycling class. |
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WED, 5/20 |
Shoulders |
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TUE, 5/19 |
Arms |
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I taught the AM PowerFlex class. |
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MON, 5/18 |
Chest |
RUN
2 miles
1 at 6:35
1 at 6:40 |
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Ran to the gym this AM.
Worked out
Ran home. |
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SAT, SUN |
Rest days... |
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FRI, 5/15 |
Legs |
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THU, 5/14 |
Back |
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SC:
1 hr |
I taught the AM indoor cycling class |
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WED, 5/13 |
Shoulders |
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TUE, 5/12 |
Arms |
RB Trainer
1 hour
628 caloriesRUN
3 miles
27:43
9:09/m pace
355 calories |
I taught the AM PowerFlex class I did a triathlon training session in the
evening. Basically you take your road bike into the training center and
set it up on a trainer. We ran through an hour's worth of drills--warm up,
then heart zone 4 for 6 minutes, heart zone 5 for 3 minutes and cool down for 3
minutes. We repeated this 3 times. We also did single-leg drills a
couple of times (before and after the heart zone drills). After the hour
of riding, we immediately put on running shoes and headed out the door to run
three miles. Of course, I forgot heart monitor... idiot. I'll
remember it next time. |
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MON, 5/11 |
Chest |
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SUN, 5/10 |
Rest day... |
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RACE DAY!
SAT 5/9/2009
Burton, TX
|
USARA National Championship
and
Texas State Championship Sprint Adventure Race Series Sprint #1
|
All of the details, maps and pictures can be found in the
Events section here.
|
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SAT, 5/9 |
Rest day before race... |
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FRI, 5/8 |
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THU, 5/7 |
Arms |
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SC:
1 hr |
I taught the AM indoor cycling class |
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WED, 5/6 |
Shoulders |
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TUE, 5/5 |
Back |
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I taught the AM PowerFlex class |
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MON, 5/4 |
Chest |
|
Urban MB
12.29 miles
1 hr 14 min
Max 20.5 mph
Avg 9.8 mph
Calories 625 |
Gym in the AM.
Did some urban-assault mountain biking in the afternoon. Lots of getting
off the bike to climb over and through things...
FUN! |
Link to this ride |
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SUN, 5/3 |
|
TR: MP MBT
0:49:55
4.32 mi
Elevation
+1,531 / -1604
Calories 499 |
|
Slow trail run... |
Link to this run |
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SAT, 5/2 |
Rest day... |
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FRI, 5/1 |
Legs |
TM
2 miles
16 min |
|
8-minute miles. |
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THU, 4/30 |
Back |
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SC:
1 hr |
I taught the AM indoor cycling class |
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WED, 4/29 |
Shoulders |
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TUE, 4/28 |
Arms |
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I taught the AM PowerFlex class |
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MON, 4/27 |
Chest |
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I taught the AM Kick Boxing Class |
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SAT, SUN |
Rest days... |
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FRI, 4/24 |
Legs |
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THU, 4/23 |
Back |
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SC:
1 hr |
I taught the AM indoor cycling class |
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WED, 4/22 |
Chest |
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TUE, 4/21 |
Arms |
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I taught the AM PowerFlex class |
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SAT - MON |
Rest days and Trip to Tulsa... |
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FRI, 4/17 |
Legs |
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THU, 4/16 |
Back |
|
SC:
1 hr |
I taught the AM indoor cycling class |
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WED, 4/15 |
Shoulders |
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TUE, 4/14 |
Arms |
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I taught the AM PowerFlex class |
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MON, 4/13 |
Chest |
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FRI - SUN |
Easter and
Rest days... |
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THU, 4/9 |
Back |
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SC:
1 hr |
I taught the AM indoor cycling class |
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WED, 4/8 |
Shoulders |
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TUE, 4/7 |
Arms |
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I taught the AM PowerFlex class |
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MON, 4/6 |
Chest |
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SAT, SUN |
Rest days... |
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FRI, 4/3 |
Legs |
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THU, 4/2 |
Back |
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SC:
1 hr |
I taught the AM indoor cycling class |
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WED, 4/1 |
Shoulders |
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TUE, 3/31 |
Arms |
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I taught the AM PowerFlex class |
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MON, 3/30 |
Chest |
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SAT, SUN |
Rest days... |
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FRI, 3/27 |
Legs |
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THU, 3/26 |
Arms |
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SC:
1 hr |
I taught the AM indoor cycling class |
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WED, 3/25 |
Chest |
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TUE, 3/24 |
Arms |
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I taught the AM PowerFlex class |
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SAT-MON |
Rest days... (I had to work until very late Sunday night... 0200 Monday morning
to be exact!) |
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FRI, 3/20 |
Legs |
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THU, 3/19 |
Back |
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SC:
1 hr |
I taught the AM indoor cycling class |
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WED, 3/18 |
Shoulders & some Back |
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TUE, 3/17 |
Arms |
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I taught the AM PowerFlex class |
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MON, 3/16 |
Chest |
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SAT, SUN |
Rest days... |
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FRI, 3/13 |
Legs |
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THU, 3/12 |
Arms |
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SC:
1 hr |
I taught the AM indoor cycling class |
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WED, 3/11 |
Shoulders & a little more
Back |
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TUE, 3/10 |
Back |
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I taught the AM PowerFlex class |
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MON, 3/9 |
Chest |
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SUN, 3/8 |
Rest day after race... |
|
RACE DAY!
SAT
3/7/2009
Willis, TX
|
Eco - Lonestar
Adventure Race
|
All of the details,
maps and pictures can be found in the Events section here.
|
|
FRI, 2/27 |
Stretching |
|
|
Spent a lot of time stretching the legs to prepare for tomorrow's race.
Though I did have to throw up a set of C-Notes with Doc Savage... |
|
THU, 2/26 |
Upper body |
|
SC:
1 hr |
I taught the AM indoor cycling class Sorta worked a few muscle groups needing
a little extra attention... back, chest, arms... |
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WED, 3/4 |
Shoulders &
Back |
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TUE, 3/3 |
Arms |
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I taught the AM PowerFlex class |
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MON, 3/2 |
Chest |
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SAT, SUN |
Rest days... |
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FRI, 2/27 |
Legs |
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THU, 2/26 |
Back |
|
SC:
1 hr |
I taught the AM indoor cycling class |
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WED, 2/25 |
Shoulders |
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TUE, 2/24 |
Arms |
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I taught the AM PowerFlex class |
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MON, 2/23 |
Chest |
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SAT, SUN |
Rest days... |
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FRI, 2/20 |
Legs |
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THU, 2/19 |
Shoulders |
|
SC:
1 hr |
I taught the AM indoor cycling class |
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WED, 2/18 |
Back & Biceps |
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TUE, 2/17 |
Chest |
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|
I taught the AM PowerFlex class. Pretty poor excuse for a chest day too.
... tired I reckon. |
|
SAT - MON |
Rest days... |
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FRI, 2/13 |
Legs |
|
|
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THU, 2/12 |
Back |
|
SC:
1 hr |
I taught the AM indoor cycling class |
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WED, 2/11 |
Shoulders |
|
|
|
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TUE, 2/10 |
Arms |
|
|
I taught the AM PowerFlex class |
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MON, 2/9 |
Chest |
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SUN, 2/8 |
|
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SC:
4 hrs |
Indoor cycling Workshop in San Antonio |
|
SAT |
Rest day... |
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FRI, 2/6 |
Legs |
|
|
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THU, 2/5 |
Back |
|
SC:
1 hr |
I taught the AM indoor cycling class |
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WED, 2/4 |
Shoulders |
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TUE, 2/3 |
Arms |
|
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I taught the AM PowerFlex class |
|
MON, 2/2 |
Chest |
|
SC:
1 hr |
I taught the PM indoor cycling class |
|
SAT, SUN |
Rest days... |
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FRI, 1/30 |
Legs |
|
|
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THU, 1/29 |
Back |
|
SC:
1 hr |
I taught the AM indoor cycling class |
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WED, 1/28 |
Shoulders |
|
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|
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TUE, 1/27 |
Arms |
|
|
I taught the AM PowerFlex class |
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MON, 1/26 |
Chest |
|
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SUN |
Rest day... |
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SAT, 1/24 |
|
|
SC:
1 hr |
I taught the AM indoor cycling class |
|
FRI, 1/23 |
Back |
|
|
|
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THU, 1/22 |
Arms |
|
SC:
1 hr |
I taught the AM indoor cycling class |
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WED, 1/21 |
Shoulders |
|
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TUE, 1/20 |
Legs |
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I taught the AM PowerFlex class |
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MON, 1/19 |
Chest |
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SUN |
Rest day... |
|
SAT, 1/17 |
|
TR MBT
0:29:38
9:41 pace
Distance
3 mi
Elevation
+290 / -258
Calories 359 |
|
Finally got a run in... |
Link to this run
|
|
FRI, 1/16 |
Back |
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THU, 1/15 |
Arms |
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WED, 1/14 |
Shoulders |
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TUE, 1/13 |
Legs |
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I taught the AM PowerFlex class |
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MON, 1/12 |
Chest |
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SAT, SUN |
Rest days... |
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FRI, 1/9 |
Back |
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THU, 1/8 |
Shoulders |
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WED, 1/7 |
Arms |
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TUE, 1/6 |
Legs |
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I taught the AM PowerFlex class |
|
Holidays |
Rest days... |
|
