My Workouts
09-02-2010 |
 Bike | | Distance: | 0.33 Mi | | Time: | 00:48:12 | | Avg. Pace: | 146:03 Min/Mi | | Avg. Speed: | 0.4 Mi/hr | | Calories: | 1077 | | AHR: | 137 | | MHR: | 163 | | Ascent: | 5.3 Ft | | Descent: | 53792.6 Ft | | Time of Day | 8:55 PM |
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| 09-01-2010 |
 Run | | Distance: | 6.36 Mi | | Time: | 00:54:22 | | Avg. Pace: | 08:32 Min/Mi | | Avg. Speed: | 7.0 Mi/hr | | Calories: | 901 | | AHR: | 140 | | MHR: | 156 | | Ascent: | 368.4 Ft | | Descent: | 1168.5 Ft | | Time of Day | 05:17 AM | | Description: | | Just getting it done, nice reverse splits 8:59, 8:49. 8:38, 8:34, 8:23, 8:14 Z2 54% Z1 38% still a little sore from the weekend |
 Elliptical | | Distance: | 1.50 Mi | | Time: | 00:15:10 | | Avg. Pace: | 10:06 Min/Mi | | Avg. Speed: | 5.9 Mi/hr | | Calories: | 213.3 | | Time of Day | 12:15 PM |
 Strength | | Time: | 00:40:00 | 7| Weights 1 | Sets | Reps | Lbs | | Standard Situp | 0 | 50 | 0 | | Prime Movers | 0 | 50 | 0 | | Elbow to Knee | 0 | 50 | 0 | | Side Bends | 2 | 40 | 65 | | Barbell Bench Press | 3 | 20 | 95 | | Dumbbell Military Press | 2 | 20 | 50 | | Leg Press | 3 | 20 | 212 | | Reverse Row | 3 | 20 | 55 |
| | Time of Day | 12:30 PM |
 Other | | Time: | 00:25:00 | | Time of Day | 9:39 PM | | Description: | | Recovery program |
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| 08-31-2010 |
| Run | | Distance: | 5.54 Mi | | Time: | 00:47:45 | | Avg. Pace: | 08:37 Min/Mi | | Avg. Speed: | 7.0 Mi/hr | | Calories: | 776 | | AHR: | 143 | | MHR: | 174 | | Ascent: | 337.4 Ft | | Descent: | 333.6 Ft | | Time of Day | 05:05 AM | | Description: | | Half a mile short...legs still sore from weekend long run! |
| Elliptical | | Distance: | 1.50 Mi | | Time: | 00:14:42 | | Avg. Pace: | 09:48 Min/Mi | | Avg. Speed: | 6.1 Mi/hr | | Calories: | 213.3 | | Time of Day | 12:15 PM |
| Strength | | Time: | 00:40:00 | 7| Weights 2 | Sets | Reps | Lbs | | Standard Situp | 0 | 50 | 0 | | Prime Movers | 0 | 50 | 0 | | Elbow to Knee | 0 | 50 | 0 | | Side Bends | 2 | 40 | 65 | | Cable rows | 2 | 20 | 100 | | Hammer Curls | 2 | 20 | 75 | | Leg Curls | 3 | 20 | 100 | | Calf raises | 3 | 20 | 275 |
| | Time of Day | 12:30 PM |
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| 08-30-2010 |
| Run | | Distance: | 4.27 Mi | | Time: | 00:40:46 | | Avg. Pace: | 09:32 Min/Mi | | Avg. Speed: | 6.3 Mi/hr | | Calories: | 599 | | AHR: | 142 | | MHR: | 197 | | Ascent: | 245.2 Ft | | Descent: | 246.9 Ft | | Time of Day | 05:35 AM | | Description: | | Ginger recovery run, legs tired, but a good tired. Started gently to warm and loosen up. |
| Elliptical | | Distance: | 1.50 Mi | | Time: | 00:14:36 | | Avg. Pace: | 09:44 Min/Mi | | Avg. Speed: | 6.2 Mi/hr | | Calories: | 213.3 | | Time of Day | 12:15 PM |
| Strength | | Time: | 00:40:00 | 7| Weights 1 | Sets | Reps | Lbs | | Standard Situp | 0 | 50 | 0 | | Prime Movers | 0 | 50 | 0 | | Elbow to Knee | 0 | 50 | 0 | | Side Bends | 2 | 40 | 65 | | Barbell Bench Press | 3 | 20 | 90 | | Dumbbell Military Press | 2 | 20 | 50 | | Leg Press | 3 | 20 | 200 | | Reverse Row | 3 | 20 | 60 |
| | Time of Day | 12:30 PM |
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| 08-29-2010 |
| Run | | Distance: | 15.30 Mi | | Time: | 02:49:51 | | Avg. Pace: | 11:06 Min/Mi | | Avg. Speed: | 5.4 Mi/hr | | Calories: | 1997 | | AHR: | 144 | | MHR: | 172 | | Ascent: | 2781.9 Ft | | Descent: | 2781.7 Ft | | Time of Day | 11:14 AM | | Description: | | 2 miles short but only 10 mins shy of target time on feet. great to be out on trails and wil some solid climbing too 2000` all in. Good reminder that I need more trail and hill work, but for a 15 miler this was ok |
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| 08-28-2010 |
| Bike | | Distance: | 20.36 Mi | | Time: | 01:17:10 | | Avg. Pace: | 03:47 Min/Mi | | Avg. Speed: | 15.8 Mi/hr | | Calories: | 1321 | | AHR: | 123 | | MHR: | 151 | | Ascent: | 1226.2 Ft | | Descent: | 7669.6 Ft | | Time of Day | 5:58 PM | | Description: | | Nice ride, pushed it a bit to get to 16mph ave, fell a little short. but hey I was having fun and that`s what counts! |
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| 08-27-2010 |
| Run | | Distance: | 6.26 Mi | | Time: | 00:48:07 | | Avg. Pace: | 07:41 Min/Mi | | Avg. Speed: | 7.8 Mi/hr | | Calories: | 794 | | AHR: | 144 | | MHR: | 160 | | Ascent: | 355.5 Ft | | Descent: | 358.0 Ft | | Time of Day | 05:35 AM | | Description: | | Eased off to save throat and knee was a bit sore yesterday, lots of flemmy coughing! For some reason Garmin is missing a .34 of a mile so it`s really 6 miles in about 52 mins? Oh well happy to be out there after feeling like a big bag of poo yesterday! Z2 46% Z3 30% shows I am still sick |
| Elliptical | | Distance: | 1.52 Mi | | Time: | 00:16:28 | | Avg. Pace: | 10:50 Min/Mi | | Avg. Speed: | 5.5 Mi/hr | | Calories: | 216.14 | | Time of Day | 11:40 AM |
| Strength | | Time: | 00:40:00 | 7| Core | Sets | Reps | Lbs | | Standard situp | 0 | 50 | 0 | | Prime Movers | 0 | 50 | 0 | | Elbow to Knee | 0 | 50 | 0 | | Side Bends | 2 | 40 | 60 | | Barbell Bench Press | 3 | 20 | 87 | | Cable Row | 2 | 20 | 100 | | Hammer Curls | 3 | 20 | 75 | | Reverse Row | 3 | 20 | 52 |
| | Time of Day | 12:13 PM |
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