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Home > Training > NB's Training Log - 2010  
NB's Training Log - 2010
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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
Gym?
Run?
Bike?
Comments:
WED-DEC 31 Vacation!
TUE, 12/21 Biceps & Triceps  

SC:
1 hour
721 calories
Avg HR: 142
Max HR: 178

I taught the AM Indoor Cycling class...
http://connect.garmin.com/activity/60263954



MON, 12/20 Chest
 


I taught the AM PowerFlex class

SAT, SUN Rest days...    

 

FRI, 12/17 Shoulders  

 

I taught the AM PowerFlex class

WED, THU Rest days...    

 

TUE, 12/14 Biceps & Triceps  

SC:
1 hour

Urban MB
1:13:54
10.80 miles
511 Calories
Avg HR: 130 bpm
Max HR: 167 bpm

I taught the AM Indoor Cycling class...I forgot my HR monitor.

Then Urban Assault Mountain Biking in the afternoon...
http://connect.garmin.com/activity/59735950


MON, 12/13 Chest
 


I taught the AM PowerFlex class

FRI - SUN Rest days...
THU, 12/9 Back  

 

 

WED, 12/8 Shoulders
 

I taught the AM PowerFlex class

TUE, 12/7 Biceps & Triceps  

SC:
1 hour
789 Calories
Avg HR: 151 bpm
Max HR: 180 bpm

I taught the AM Indoor Cycling class...
http://connect.garmin.com/activity/59039451

I put a little extra gear on today...tough! 866 calories tough!

MON, 12/6 Chest
 

I taught the AM PowerFlex class

SUN, 12/5 Legs    

Another Robert leg day!!!

SAT Rest day...
FRI, 12/3 Very little Legs (see Comments)
 

Today we set up a little birthday presentation for JK, so since I coordinated the presentation of the gift, I didn't workout much.

I taught the AM PowerFlex class

THU, 12/2 Shoulders  

 

Good shoulder day!

WED, 12/1 Back
 

I taught the AM PowerFlex class

TUE, 11/30 Biceps & Triceps  

SC:
1 hour
866 Calories
Heart Rate
Avg HR: 156 bpm
Max HR: 184 bpm

I taught the AM Indoor Cycling class...
http://connect.garmin.com/activity/58412637

I put a little extra gear on today...tough! 866 calories tough!

MON, 11/29 Chest
 

I taught the AM PowerFlex class

TUE - SUN Rest days...Thanksgiving Vacation!
MON, 11/22 Chest
 

I taught the AM PowerFlex class

SUN, 11/21 Legs    

Robert leg day! TOUGH!
5 minutes warmup on the bike...
Then...
3 X supersets of 30 leg extensions then 30 hamstring curls (180 reps total)...
Then...
1 X "warmup" superset of 20 squats, 20 hack squats, 20 leg presses then walking lunges around the gym (60 reps total plus the lunges)…and by the way, Robert's "warmup" set kicks my ass!
Then...
3 X supersets (more weight) of 20 squats, 20 hack squats, 20 leg presses then walking lunges around the gym (180 reps total plus the lunges)
Then...
7 X (yes, S-E-V-E-N) sets of 15 leg extensions…30 seconds rest between sets (105 reps total)
So...
Adding it all up…525 total reps + the 4 sets of walking lunges around the gym!
Thx Robert!

SAT Rest day...
FRI, 11/19 Back
 

I taught the AM PowerFlex class

THU, 11/18

Finished
Shoulders

     
WED, 11/17 Started Shoulders
 

I taught the AM PowerFlex class

TUE, 11/16 More Chest & Arms   SC:
55:30
794 Calories
Avg HR: 154bpm
Max HR: 182 bpm

I taught the AM Indoor Cycling class...
http://connect.garmin.com/activity/56922509

I'll admit, that class was even tough on me at the end. Me and the boys worked chest, triceps, and biceps the hour right before class. I did eat--2 bagels, a banana, a protein shake and a glass of orange juice--but I can tell you when I got off the bike at the end of class, there was nothing left in the tank. I'm going to need to bring food so I can eat in between my workout and teaching the class.

MON, 11/15 Chest
 

I taught the AM PowerFlex class

SUN, 11/14   TR MP
01:30:03
9.54 miles
1,118 Calories
9:26 min/mile
Avg HR: 170 bpm
Max HR: 179 bpm
 

Also had a good time on the 7th mile at a 9:02 pace.
The full data set included graphs and route can be found here:
http://connect.garmin.com/activity/56696854

SAT Rest day...
FRI, 11/12 Legs    

I taught the AM PowerFlex class

THU, 11/11 Shoulders TM:
Did 30 minutes on the treadmill this morning...intervals!

 


WED, 11/10 Back    

I taught the AM PowerFlex class

TUE, 11/9 Arms

SC:
See notes

Urban MB
1:30:24
14.02 miles
548 Calories
Avg HR: 122 bpm
Max HR: 151 bpm

I taught the AM indoor cycling class...but the class was so full there were no bikes left for me...

...so to make up for it, Robert and I did some Urban Assault Mountain Biking this evening!
http://connect.garmin.com/activity/56166702

MON, 11/8 Chest    

I taught the AM PowerFlex class

SAT, SUN Rest days...
FRI, 11/5 Legs
 

I taught the AM PowerFlex class

...need to run tonight.

THU, 11/4 Back      
WED, 11/3 Calves and Stomach
 

I taught the AM PowerFlex class

Rear delts are a little sore...hamstrings still a little tight...took it easy today...well, not on my calves or stomach, but I took it easy on anything involving rear delts or legs...

TUE, 11/2 Arms   SC:
1 hour
799 Calories
Avg HR: 142 bpm
Max HR: 174 bpm

I taught the AM Indoor Cycling class...
http://connect.garmin.com/activity/55248517

MON, 11/1 Chest
 

I taught the AM PowerFlex class

SUN, 10/31   TR MP
1 hr 4 secs
6.20 miles
751 Calories
Pace: 09:37
Best Pace: 07:17
Avg HR: 171 bpm
Max HR: 180 bpm
 

Beautiful day for a trail run...
http://connect.garmin.com/activity/55003654

It was a little challenging to loosen up the legs at first. Theyre still a little tender from Friday...especially hamstrings...

SAT Rest day...
FRI, 10/29 Legs    

Been a while since I worked legs...aside from running. I think I might be s little sore tomorrow...

I taught the AM PowerFlex class

THU, 10/28 Back   SC:
1:01:02
Calories: 782 C
Avg HR: 142 bpm
Max HR: 179 bpm
I subbed the indoor cycling class for Whitney...
http://connect.garmin.com/activity/54632474
WED, 10/27 Shoulders    

Shoulder day with Robert!

I taught the AM PowerFlex class

TUE, 10/26 Arms TR MP
32:01
3.41 miles
333 Calories
Avg HR: 152 bpm
Max HR: 179 bpm
SC:
1 hr

I taught the AM indoor cycling class...forgot HR monitor... again...

Trail running in the evening...
http://connect.garmin.com/activity/54511034

MON, 10/25 Chest    

I taught the AM PowerFlex class

SAT, SUN Rest days...
FRI, 10/22 Shoulders    

I taught the AM PowerFlex class

THU Rest day...
WED, 10/20 Back    

I taught the AM PowerFlex class

TUE, 10/19 Chest TR MP
31:46
3.17 miles
339 Calories
Avg HR: 153 bpm
Max HR: 174 bpm
SC:
51:16
719 Calories
Avg HR: 150 bpm
Max HR: 185 bpm

I taught the AM indoor cycling class..
http://connect.garmin.com/activity/53600164

Trail running in the evening...
http://connect.garmin.com/activity/53672233

MON, 10/18 Arms    

I taught the AM PowerFlex class

SUN, 10/17   TR MP
44:32
4.46 miles
530 Calories
Avg HR: 168 bpm
Max HR: 192 bpm
 

Trail running this morning...
great weather...68 degrees!
http://connect.garmin.com/activity/53319214

FRI, SAT Rest days...(went fishing on Friday)
THU, 10/14 Chest      
WED, 10/13 Back    

I taught the AM PowerFlex class

TUE, 10/12 Arms TR MP
31:47
3.44 miles
365 Calories
Avg Moving Pace: 08:58 min/mi
Avg HR: 161 bpm
Max HR: 186 bpm
SC:
1 hr

I taught the AM indoor cycling class...forgot HR monitor... again...

Trail running in the evening...
http://connect.garmin.com/activity/52780939

MON, 10/11 Shoulders    

I taught the AM PowerFlex class

SAT, SUN Rest days...
FRI, 10/8 A little more Chest, and Shoulders    

I taught the AM PowerFlex class

I took a little rest day from working out...mostly piddled...a little tired...

THU, 10/7 Chest      
WED, 10/6 Back    

I taught the AM PowerFlex class

TUE, 10/5 Arms TR MP
29:42
3.35 mi
313 Calories
Avg HR: 140 bpm
Max HR: 181 bpm
SC:
1 hr

I taught the AM indoor cycling class...forgot HR monitor again...

Trail running in the evening...
http://connect.garmin.com/activity/51873251

MON, 10/4 Shoulders    

I taught the AM PowerFlex class

SAT, SUN Rest days...
FRI, 10/1 Legs     Good leg day!
THU, 9/30 Shoulders     I taught the AM PowerFlex class
WED, 9/29 Back      
TUE, 9/28 Arms   SC:
56 min
794 Calories
Avg HR: 152
Max HR: 185

I taught the AM indoor cycling class...
http://connect.garmin.com/activity/50879537

MON, 9/27 Chest    

I taught the AM PowerFlex class

SAT, SUN Rest days...
FRI, 9/24 Back      
THU, 9/23 Shoulders     I taught the AM PowerFlex class
WED Rest day...just tired!
TUE, 9/21 Chest TR MP
32:45
3.37 mi
309 Calories
Avg HR: 159 bpm
Max HR: 201 bpm
SC:
See comments

I taught the AM indoor cycling class...but I taught standing...ran out of bikes.

Trail running in the afternoon. GPS tracks and other data here: http://connect.garmin.com/activity/50130352

MON, 9/20 Arms    

I taught the AM PowerFlex class

SAT, SUN Rest days...
FRI, 9/17 Legs      
THU, 9/16 Back     I taught the AM PowerFlex class
WED, 9/15 Shoulders      
TUE, 9/14 Arms TR MP
35:08
3.44 miles
378 Calories
Avg HR: 156 bpm
Max HR: 180 bpm
SC:
50 min (I had to set up a couple of bikes)
737 Calories
Avg HR: 155
Max HR: 183

I taught the AM indoor cycling class...
http://connect.garmin.com/activity/48977745

The GPS tracks from the trail run are here: http://connect.garmin.com/activity/49069254

MON, 9/13 Chest    

I taught the AM PowerFlex class

SAT, SUN Rest days...
FRI, 9/10 Legs     Good leg day...Robert style!
THU, 9/9 Back     I taught the AM PowerFlex class
WED, 9/8 Chest      
TUE, 9/7 Shoulders   SC:
1 hr

I taught the AM indoor cycling class...

MON, 9/6 Arms    

I taught two AM PowerFlex classes

SAT, SUN Rest days...
FRI, 9/3 Back TR MP
33:32
3.42 mi
374 Calories
Avg HR: 159 bpm
Max HR: 182 bpm
  Trail running...
http://connect.garmin.com/activity/47432911
THU, 9/2 Shoulders     I taught the AM PowerFlex class
WED Rest day...just tired!
TUE, 8/31 Arms TR MP
SC:
1 hr

I taught the AM indoor cycling class...

Well...it sux that I forgot my GPS...and it sux that Robert with the back-up GPS is out of town. But it doesn't suck that we had a great run on the trails. Two sections of nasty hills...then an up-hill interval followed by a really long fast stretch! Really good run!

MON, 8/30 Chest    

I taught the AM PowerFlex class

SAT, SUN Rest days...
FRI, 8/27 Legs TR MP
30:41
3.05 miles
316 Calories
Avg HR: 150 bpm
Max HR: 173 bpm
 

Theresa worked legs with JK and me in the morning...good jod Theresa!

Trail running in the afternoon...we had an off day. AJ was having some back issues and Robert was a little sick. I got in a pretty good run though...
http://connect.garmin.com/activity/46678359

THU, 8/26 Shoulders

I taught the AM PowerFlex class

WED Rest day...I worked late at the gym installing a new cabinet...too tired to get up.
TUE, 8/24 Arms

TR MP
33:49
3.61 mi
362 Calories
Avg HR: 156 bpm
Max HR: 187 bpm

SC:
1 hr

I taught the AM indoor cycling class...

Trail running later this afternoon...
http://connect.garmin.com/activity/46042216

MON, 8/23 Chest    

I taught the AM PowerFlex class

SAT, SUN Rest days...
FRI, 8/20 Legs TR MP
36:53
3.44 mi
428 Calories
Avg HR: 166 bpm
Max HR: 213 bpm
 

Trail running in the afternoon...
http://connect.garmin.com/activity/45389276

Note, that Max HR has to be wrong. Look at the HR graph in the link above...the spike in HR is about 10 minutes into the run...but it makes no sense. Not sure what happened, but 213 isn't right...

THU, 8/19 Back

I taught the AM PowerFlex class

WED, 8/18 Shoulders    
TUE, 8/17 Chest

TR MP
34:13
3.69 mi
411 Calories
Avg HR: 167 bpm
Max HR: 183 bpm

SC:
1 hr

I taught the AM indoor cycling class...

Trail running in the afternoon...
http://connect.garmin.com/activity/45019458

MON, 8/16 Arms    

I taught the AM PowerFlex class

SAT, SUN Rest days...
FRI, 8/13 Legs TR MP
34:01
3.16 mi
422 Calories
Avg HR: 168 bpm
Max HR: 185 bpm
 

Trail Run:
http://connect.garmin.com/activity/44401217

THU, 8/12 Back

I taught the AM PowerFlex class

WED, 8/11 Shoulders    
TUE, 8/10 Chest


SC:
55:03
829 Calories
Avg HR: 158 bpm
Max HR: 186 bpm

I taught the AM indoor cycling class...

http://connect.garmin.com/activity/43938653


MON, 8/9 Arms    

I taught the AM PowerFlex class

SAT, SUN Rest days... (vacation in Colorado)
FRI, 7/30 Legs    


THU, 7/29 Back

I taught the AM PowerFlex class

WED, 7/28 Shoulders & Calves     Wrked calves with Robert
TUE, 7/27 Chest

TR MP
35:27
3.43 mi
368 Calories and another 43 calories on the cool down...
Avg HR: 150 bpm
Max HR: 193 bpm

SC:
1 hr
833 Calories
Avg HR: 151 bpm
Max HR: 185 bpm

I taught the AM indoor cycling class...
http://connect.garmin.com/activity/42031004

We did some trail running after work...
http://connect.garmin.com/activity/42126125

MON, 7/26 Arms    

I taught the AM PowerFlex class

SAT, SUN Rest days...
FRI, 7/23 Legs TR MP
37:37
3.55 mi
454 Calories
Avg HR: 165 bpm
Max HR: 191 bpm
 

It was a pretty sorry excuse for a leg day...I just wasn't into it...rare, but it happens.

We went trail running in the afternoon...
http://connect.garmin.com/activity/41554216

Interestingly enough, I burned another 55 calories on the 10-minute cool-down walk...

THU, 7/22 Back

I taught the AM PowerFlex class

WED, 7/21 Arms    
TUE, 7/20 Chest

TR MP
43:22
4.09 miles
496 Calories
Avg HR: 159 bpm
Max HR: 186 bpm

SC:
1 hr

I taught the AM indoor cycling class...

We did some trail running after work...
http://connect.garmin.com/activity/41225933

MON, 7/19 Shoulders    

I taught the AM PowerFlex class

SUN Rest day...
SAT, 7/17  
Urban MB
1:03:34
10.43 mi
496 Calories
Avg HR: 133 bpm
Max HR: 166 bpm

Robert, Marc, and I got up early this morning for a little Urban Assault Mountain Biking before it got too hot!

Here's the link to the data and GPS file: http://connect.garmin.com/activity/40720218

FRI, 7/16 Legs TR MP
42:54
4.30 miles
587 Calories
Avg HR: 171
Max HR: 192
 

Robert, AJ and I thought it would be fun to go for a little trail run this afternoon since the temperature was only 101 and the humidity was only at 100%.

Here's the link to the data and GPS file:
http://connect.garmin.com/activity/40654730
And this link is to the "player"... neat display:
http://connect.garmin.com/player/40654730

THU, 7/15 Back

I taught the AM PowerFlex class

WED, 7/14 Arms    
TUE, 7/13 Chest

TR MP
36 minutes
4 miles
450 Calories

SC:
1 hr

So for the 56:32 I was on the bike, I burned up 825 Calories. Avg HR: 154 bpm, Max HR: 182 bpm.
Link here.

Robert, Jeff, and I ran about 4 miles this afternoon…and I say "about" because my HR monitor and GPS decided to act up. Needless to say, it's going back to REI tomorrow.
Anyway, it was a bout 36 minutes…and we did some nasty aggressive intervals on the way back. Full-on sprint between light poles. Nasty! I burned 450-some calories. I'm pissed that the data didn't record…no bueno!

MON, 7/12 Shoulders    

I taught the AM PowerFlex class

SAT, SUN Rest days...
FRI, 7/9 Legs    


THU, 7/8 Back

I taught the AM PowerFlex class

WED, 7/7 Arms and Calves
 

 

TUE, 7/6 Shoulders
TR MP
4.77 miles
see comments

SC:
1 hr

I taught the AM Indoor Cycling class
Burned 747 Calories

So there were three parts to tonight's run…

Part 1 was a 2.72-mile trail run with Robert, Kelley, and me. We kept the pace pretty light. 35 min, 34 seconds. Of course I forgot to start the HR monitor for this part, but the GPS still calculated the calories at 294…but it doesn't take into account the elevation changes and increased HR…so 294 is probably low.
http://connect.garmin.com/activity/39497502

Part 2 was a 1.58-mile trail run with me and Robert…and somewhere along the route, we found Jeff. 15 minutes 7 seconds. This pace was a lot quicker…we even got up to a 6-minute-mile pace for quite a ways…Max HR was 185… Avg HR was 167. Used another 200 calories.
http://connect.garmin.com/activity/39497497

Part 3 was a simple cool down…basically walking out of the trail. Only .41 miles, but the HR was up pretty good from running. It went from 177 and averaged at 130. Pretty funny to burn 80 calories simply walking less than a 1/2 mile.
http://connect.garmin.com/activity/39497495

Basically… we covered 4.77 miles and I burned through 574 calories…in 102 degree weather with 100% humidity… but like I mentioned above… this is probably a bit light since I forget to set the HR monitor for part 1.

MON, 7/5 Light Chest
Urban MB
47:04
7.25 mi
Calories: 403
Avg HR: 134
Max HR: 159

I taught the AM PowerFlex class

We took Marc's rebuilt 1996 Proflex Attack out for a shake-down ride...even so, burned over 400 calories...

SUN, 7/4 AJ Leg Day!
 

Cervelo
01:31:36
24.31 mi
1,304 Calories

Took the Cervelo out for a little spin. Rode with Michael. Of course my cadence monitor AND HR monitor both decided not to work...nice. I did get the GPS details though...
http://connect.garmin.com/activity/39153280

And after the ride...a little time at the gym...
695 more calories consumed.

2,000 calories before noon...I think I'll call it a day.

SAT Rest day...
FRI, 7/2 Chest   SC:
1 hr

Didn't work legs because I subbed the indoor cycling class today...
Burned 854 Calories

THU, 7/1 Back

I taught the AM PowerFlex class

WED, 6/30 Arms   Urban MB
10 miles
45:24 minutes
Went for a ride after working out...some Urban Assault Mountain Biking!
Burned 481 Calories... and found $40!
TUE, 6/29 Chest TR MP
00:35:13
3.62 mi
Calories: 418
Avg HR: 154
Max HR: 175
SC:
1 hr

I taught the AM Indoor Cycling class

Robert and I said screw the rain...and lightning...WE'RE RUNNING! Pouring rain...trails soaked...NASTY!!!
Map, etc. here.

MON, 6/28 Shoulders    

I taught the AM PowerFlex class

SAT, SUN Rest days...
FRI, 6/25 Legs    

Robert Leg Day!

THU, 6/24 Back

I taught the AM PowerFlex class

WED, 6/23 Arms   Urban MB
10 miles
45:24 minutes
Went for a ride after working out...some Urban Assault Mountain Biking!
Burned 481 Calories... and found $40!
TUE, 6/22 Chest RUN
30:09
2.89 mi
365 Calories
10:06 min/mi
Avg HR: 160
Max HR: 180
SC:
1 hr

I taught the AM Indoor Cycling class
Burned 798 Calories

Went for a little trail run in the afternoon with Robert...
Burned 365 Calories

MON, 6/21 Shoulders    

I taught the AM PowerFlex

SUN Rest day...
SAT, 6/19  
UAMB
11 miles
1:00

A little Urban Assault Mountain Biking...

FRI, 6/18 Legs   Urban MB
9.77 miles
50 minutes

Robert Leg Day! and Urban Assault Mountain Biking!
Link to ride here:
http://connect.garmin.com/activity/37282944

THU, 6/17 Arms

I taught the AM PowerFlex class

WED, 6/16 Back   Urban MB
10.06 miles
50 minutes
Went for a ride after working out...some Urban Assault Mountain Biking!
TUE, 6/15 Chest
SC:
1 hr

I taught the AM Indoor Cycling class
Burned 851 Calories

MON, 6/14 Shoulders    

I taught the AM PowerFlex class

SUN, 6/13  
Urban MB
13 miles
1:20

Needed a little bike ride after vacation...and too much southern food!

6/6 - 6/12 VACATION!
FRI, 6/5 Legs    


THU, 6/4 Arms

I taught the AM PowerFlex class

WED, 6/3 Back RUN
27:07
3.13 mi
344 Calories
08:34 min/mi
Avg HR: 171
Max HR: 182
  Link to run here:
http://connect.garmin.com/activity/34631360

TUE, 6/2  
 


TUE, 6/1 Chest   SC:
1 hr

I taught the AM Indoor Cycling class

SAT - MON Rest days...
FRI, 5/28 Legs    


THU, 5/27 Arms

I taught the AM PowerFlex class

WED, 5/26 Back RUN
27:07
3.13 mi
344 Calories
08:34 min/mi
Avg HR: 171
Max HR: 182
  Link to run here:
http://connect.garmin.com/activity/34631360

TUE, 5/25 Chest
SC:
1 hr

I taught the AM Indoor Cycling class
Burned 752 Calories

MON, 5/24 Shoulders RUN
42:41
4.85 mi
584 Calories
Pace: 08:46
Avg HR: 182
Max HR: 196
 

I taught the AM PowerFlex and took a little morning run...

SAT, SUN Rest days...
FRI, 5/21 Legs    


THU, 5/20 Arms

I taught the AM PowerFlex class

WED Rest day...
TUE, 5/18 Chest
SC:
1 hr

I taught the AM Indoor Cycling class

MON, 5/17 Shoulders     I taught the AM PowerFlex class
SAT, SUN Rest days...
FRI, 5/14 Legs    

First leg day in quite a while...

THU, 5/13 Arms
SC:
1 hour

I taught the AM Indoor Cycling class

WED, 5/12 Chest     I taught the AM PowerFlex
TUE, 5/11 Back & Arms
SC:
1 hr

I taught the AM Indoor Cycling class
Burned 795 Calories

MON, 5/10 Chest     I taught the AM PowerFlex class
SUN, 5/9  

TR MP
26:31
3.00 mi
8:49 min/mi
377 Calories
Avg HR: 186
Max HR: 196

 

This is my first run since my headaches have gone away. I only ran 3 miles...wanted to take it easy and work my way back slowly...and I noticed my HR was a bit higher than usual...though I ran faster than usual too...

Link to run.

FRI, SAT Rest days..    

 

THU, 5/6 Chest

I taught the AM PowerFlex class

WED, 5/5 Shoulders      
TUE, 5/4 Arms
SC:
1 hr

I taught the AM Indoor Cycling class

MON, 5/3 Back     I taught the AM PowerFlex class
SAT, SUN Rest days...
FRI, 4/30 Chest & Shoulders    


THU, 4/29 Back

I taught the AM PowerFlex class

WED Meeting    

 

TUE, 4/27 Arms
SC:
45 min

I taught the AM Indoor Cycling class

MON, 4/26 Chest     I taught the AM PowerFlex
SAT, SUN Rest days...
FRI Meeting    

 

THU, 4/22 Back

I taught the AM PowerFlex class

WED, 4/21 Arms    

 

TUE, 4/20 Shoulders
 

I taught the AM Indoor Cycling class

MON, 4/19 Chest     I taught the AM PowerFlex class
SAT, SUN Rest days...
FRI, 4/16 Legs    

Robert Leg Day!

THU, 4/15 Back

I taught the AM PowerFlex class

WED, 4/14 Arms    

 

TUE, 4/13 Shoulders
SC:
45 min

I taught the AM Indoor Cycling class (AM) until my head started hurting so bad I had to stop..

MON, 4/12 Chest     I taught the AM PowerFlex class
SAT, SUN Rest days...
FRI, 4/9 Shoulders    


THU, 4/8 Arms

I taught the AM PowerFlex class

WED, 4/7 I didn't workout any of these three days... my head has been killing me, so I took a few days off...

 

TUE, 4/6

I taught the AM Indoor Cycling class

MON, 4/5 I taught the AM PowerFlex class
SAT, SUN Rest days...
FRI, 4/2 Legs    

Robert Leg Day!

THU, 4/1 Arms

I taught the AM PowerFlex class

WED, 3/31 Back    

 

TUE, 3/30 Shoulders TR MP
30:26
3.20 miles
9:30 min/mi
345 Calories
Avg HR: 150
Max HR: 163
SC:
1 hr
761 Calories

I taught the AM Indoor Cycling class (AM)
Burned 761 Calories

Link to the run (PM):
http://connect.garmin.com/activity/28490635

MON, 3/29 Chest     I taught the AM PowerFlex class
SUN Rest day...
SAT, 3/27   TR MP
01:40:55
10.06 miles
1,307 Calories
Avg HR: 168
Max HR: 192
 

Links to the run...
http://connect.garmin.com/activity/28201944
http://connect.garmin.com/splits/28201944
http://connect.garmin.com/player/28201944

FRI, 3/26 Back and a little more Stomach

Robert Leg Day
Burned 712 Calories

THU, 3/25 Arms and Stomach    

Burned 413 Calories lifting.

I taught the AM PowerFlex class

WED, 3/24 Back

Burned 366 Calories lifting

TUE, 3/23 Chest    

Burned 325 Calories lifting.

I taught the spinning class, but there were no bikes left... full class... which was OK with me have just taught last night!

MON, 3/22 Shoulders   SC:
1 hr
711 Calories

Burned 344 Calories lifting this AM.

I taught the AM PowerFlex class

Only recorded 51 minutes of class.
Burned 711 Calories.

SUN, 3/21     SC:
1 hr
875 Calories

I taught the AM Indoor Cycling class
Burned 875 Calories

SAT, 3/20  
SC:
1 hr
799 Calories

I taught the AM Indoor Cycling class
Burned 799 Calories

FRI, 3/19 Legs    

Robert Leg Day!
Burned 612 Calories

Ended up teaching the spinning class... the instructor no-showed... but I taught standing since I already worked legs...

THU, 3/18 Back
RB:
01:13:02
17.16 mi
589 Calories
Avg Speed: 14.1 mph
Max Speed: 30.2 mph
Avg HR: 132 bpm
Max HR: 166 bpm

I taught the AM PowerFlex class

Burned 381 Calories lifting

Took the Cervelo out for a little leisurely ride...
http://connect.garmin.com/activity/27363587

WED, 3/17 Arms    

Burned 368 Calories lifting

TUE, 3/16 Shoulders
SC:
1 hr
806 Calories

I taught the AM Indoor Cycling class

Got a new HR monitor... Garmin FR60
Burned 806 Calories Spinning

and 356 Calories lifting

MON, 3/15 Chest     I taught the AM PowerFlex class
SUN, 3/14   TR MP
51:42
5.1 miles
691 Calories
10:08 pace
Avg HR: 169
Max HR: 179
 

I found some new trails... some pretty aggressive... check out the elevation changes in the graph:
http://connect.garmin.com/activity/27015271

SAT Rest day...
FRI, 3/12 Legs     Robert Leg Day!
THU, 3/11 Back
Urban MB
1 hr
12 miles
517 Calories

I taught the AM PowerFlex

It was such a beautiful day, I snuck in a little 1-hour mountain bike ride... easy pace... just piddling...
http://connect.garmin.com/activity/26742721

WED, 3/10 Arms    

Extra tough bicep day...

TUE, 3/9 Shoulders RUN
22:44
3 miles
7:34 pace
SC:
1 hr

I taught the AM Indoor Cycling class

Went for an afternoon run...
http://connect.garmin.com/activity/26589830

MON, 3/8 Chest     I taught the AM PowerFlex class
SUN Rest day...

RACE DAY!
SAT
3/6/2010
Pedernales Falls, TX

Eco-Lonestar Extreme

All of the details, and pictures can be found in the Events section here.

FRI, 3/5 Back      
THU, 3/4 Shoulders
 

I taught the AM PowerFlex class

WED Rest day... (had my anual physical at the doc)
TUE, 3/2 Chest   SC:
1 hr
I taught the AM Indoor Cycling class
MON, 3/1 Back     I taught the AM PowerFlex class
SUN Rest day...
SAT, 2/27   RUN
01:31:16
10.01 miles
1,205 Calories
9:07 pace
Avg HR: 168
Max HR: 177
  http://connect.garmin.com/activity/25682861
FRI, 2/26 Legs      
THU, 2/25 Back
 

I taught the AM PowerFlex class

WED, 2/24 Arms    

 

TUE, 2/23 Shoulders   SC:
30 min
I taught the AM Indoor Cycling class
MON, 2/22 Chest    

I taught the AM PowerFlex class

RACE DAY!
SUN
2/21/2010
Huntsvile

Nav Texas Adventure Race

All of the details, and pictures can be found in the Events section here.

SAT Rest day...
FRI, 2/19 Legs      
THU, 2/18 Arms
 

I taught the AM PowerFlex

WED, 2/17 Back and 2 sets of Calves RUN
23:01
2.67 miles
208 Calories
8:37 pace
Avg HR: 163
Max HR: 183
 

Gonna start doing 2 sets of of calves on Back day... one set sitting... one set standing.

Evening run... needed to loosen up my leg muscles after Monday's 8-mile trail run and Sunday's leg day with Robert... and yesterday's spinning class... yada yada...
http://connect.garmin.com/activity/24937364

TUE, 2/16 Shoulders   SC:
1 hr
I taught the AM Indoor Cycling class
MON, 2/15 Chest

TR MP MBT
01:34:09
8.00 miles
1,075 Calories
Avg HR: 160
Max HR: 185

 

I taught the AM PowerFlex class

Afternoon run...
http://connect.garmin.com/activity/24786629

 

SUN, 2/14 Legs     Worked out legs with Robert...
SAT Rest day...
FRI, 2/12 Chest      
THU, 2/11 Back
 

I taught the AM PowerFlex

WED, 2/10 Arms      
TUE, 2/9 Shoulders     I taught the AM Indoor Cycling class... but the class was full, no bike for me.
MON, 2/8 Chest     I taught the AM PowerFlex class

RACE DAY!
SAT
2/6/2010
Warda

Dirty Dozen
Mountain Bike Race

All of the details, and pictures can be found in the Events section here.

FRI, 2/5 Chest      
THU, 2/4 Back & Shoulders
 

I taught the AM PowerFlex

WED, 2/3 Legs      
TUE, 2/2 Arms   SC:
30 min
I taught the AM Indoor Cycling class... but the class was full, so I taught the first 30 minutes standing. I took over a bike after one of the students left to go to work...
MON, 2/1 Chest     I taught the AM PowerFlex class
SAT, SUN Rest days...
FRI, 1/29 A LOT of Stomach     Went hard on the stomach today... summer coming... need the six pack looking its best! :-)
THU, 1/28 Arms RUN: BB
14:44
2 miles
213 Calories
7:21 pace
Avg HR: 177
Max HR: 191
 

After working out arms, I taught the AM PowerFlex class... then I worked core... a lot... then a few more arm exercises. I have a meeting at 9, so I had time to sneak in a little run... second mile was at a 7:10 pace!

http://connect.garmin.com/activity/23389407
http://connect.garmin.com/splits/23389407
http://connect.garmin.com/player/23389407

WED, 1/27 Legs     BIG leg day!
TUE, 1/26 Shoulders     I taught the AM Indoor Cycling class... but the class was full... I taught standing...
MON, 1/25 Chest     I taught the AM PowerFlex class
SUN, 1/24   RUN: BB & MP
51:27
6.2 miles
763 Calories
8:17 pace
Avg HR: 180
Max HR: 190
 

I haven't run since 12/11... and that was only 5 miles on the treadmill, so I took it easy... plus I got some new shoes... so had to get used to those too...

http://connect.garmin.com/activity/23138514
http://connect.garmin.com/splits/23138514
http://connect.garmin.com/player/23138514

SAT Rest day...
FRI, 1/22 Shoulders and the restof Back      
THU, 1/21 Some Back     I taught the AM PowerFlex class
WED, 1/20 Legs      
TUE, 1/19 Arms   SC:
30 min
I taught the AM Indoor Cycling class... but the class was full, so I taught the first 45 minutes standing. I took over a bike after one of the students left to go to work...
MON, 1/18 Chest     I taught the AM PowerFlex class
SAT, SUN Rest days...
FRI, 1/15 Full body     ... worked back and legs on Wednesday, so we did some medicine-ball push ups, extra stomach, dips, etc.
THU, 1/14 Arms     I taught the AM PowerFlex class
WED, 1/13 Legs & Back      
TUE, 1/12 Shoulders   SC:
1 hr
I taught the AM Indoor Cycling class
MON, 1/11 Chest     I taught the AM PowerFlex class
SAT, SUN Rest days...
FRI, 1/8 Arms      
THU, 1/7 Back     I taught the AM PowerFlex class
WED, 1/6 Legs      
TUE, 1/5 Shoulders   SC:
1 hr
I taught the AM Indoor Cycling class
MON, 1/4 Chest     I taught the AM PowerFlex class
Holidays Rest days...

   

 

 
 

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