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

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

I taught the AM PowerFlex class

I taught the AM PowerFlex class

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

I taught the AM PowerFlex class

I taught the AM PowerFlex class

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!

I taught the AM PowerFlex class

Another Robert leg day!!!

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

Good shoulder day!

I taught the AM PowerFlex class

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!

I taught the AM PowerFlex class

I taught the AM PowerFlex class

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!

I taught the AM PowerFlex class

Finished
Shoulders

I taught the AM PowerFlex class

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.

I taught the AM PowerFlex class

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

I taught the AM PowerFlex class

I taught the AM PowerFlex class

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

I taught the AM PowerFlex class

I taught the AM PowerFlex class

...need to run tonight.

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...

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

I taught the AM PowerFlex class

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...

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

Shoulder day with Robert!

I taught the AM PowerFlex class

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

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

I taught the AM PowerFlex class

I taught the AM PowerFlex class

I taught the AM PowerFlex class

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

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

I taught the AM PowerFlex class

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

I taught the AM PowerFlex class

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

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

I taught the AM PowerFlex class

I taught the AM PowerFlex class

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

I taught the AM PowerFlex class

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

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

I taught the AM PowerFlex class

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

I taught the AM PowerFlex class

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

I taught the AM PowerFlex class

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

I taught the AM PowerFlex class

I taught the AM indoor cycling class...

I taught two AM PowerFlex classes

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!

I taught the AM PowerFlex class

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

I taught the AM PowerFlex class

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

I taught the AM PowerFlex class

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...

I taught the AM PowerFlex class

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

I taught the AM PowerFlex class

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

I taught the AM PowerFlex class

I taught the AM indoor cycling class...

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

I taught the AM PowerFlex class

I taught the AM PowerFlex class

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

I taught the AM PowerFlex class

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...

I taught the AM PowerFlex class

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

I taught the AM indoor cycling class...

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

I taught the AM PowerFlex class

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

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

I taught the AM PowerFlex class

TR MP
36 minutes
4 miles
450 Calories

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!

I taught the AM PowerFlex class

I taught the AM PowerFlex class

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.

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...

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.

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

I taught the AM PowerFlex class

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.

I taught the AM PowerFlex class

Robert Leg Day!

I taught the AM PowerFlex class

I taught the AM Indoor Cycling class
Burned 798 Calories

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

I taught the AM PowerFlex

A little Urban Assault Mountain Biking...

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

I taught the AM PowerFlex class

I taught the AM Indoor Cycling class
Burned 851 Calories

I taught the AM PowerFlex class

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

I taught the AM PowerFlex class

I taught the AM Indoor Cycling class

I taught the AM PowerFlex class

I taught the AM Indoor Cycling class
Burned 752 Calories

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

I taught the AM PowerFlex class

I taught the AM Indoor Cycling class

First leg day in quite a while...

I taught the AM Indoor Cycling class

I taught the AM Indoor Cycling class
Burned 795 Calories

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.

I taught the AM PowerFlex class

I taught the AM Indoor Cycling class

I taught the AM PowerFlex class

I taught the AM Indoor Cycling class

I taught the AM PowerFlex class

I taught the AM Indoor Cycling class

Robert Leg Day!

I taught the AM PowerFlex class

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

I taught the AM PowerFlex class

I taught the AM Indoor Cycling class

Robert Leg Day!

I taught the AM PowerFlex class

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

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

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

Robert Leg Day
Burned 712 Calories

Burned 413 Calories lifting.

I taught the AM PowerFlex class

Burned 366 Calories lifting

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!

Burned 344 Calories lifting this AM.

I taught the AM PowerFlex class

Only recorded 51 minutes of class.
Burned 711 Calories.

I taught the AM Indoor Cycling class
Burned 875 Calories

I taught the AM Indoor Cycling class
Burned 799 Calories

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...

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

Burned 368 Calories lifting

I taught the AM Indoor Cycling class

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

and 356 Calories lifting

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

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

Extra tough bicep day...

I taught the AM Indoor Cycling class

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

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.

I taught the AM PowerFlex class

I taught the AM PowerFlex class

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.

I taught the AM PowerFlex

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

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

I taught the AM PowerFlex

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.

I taught the AM PowerFlex

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

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