Simplicate and Add Lightness

I’ve got a sinus infection right now and felt pretty drained throughout…but I got through it!

The regulat instructor is out for the next 3 weeks…do I want to bother with the class in the meantime? I dunno…I’ll see how it is on Monday. The scheduled stand-in was poor last time she took the class…maybe that was the anomaly!

Workout:

• Type: General Cardio
• Date: 01/29/2009
• Time: 05:30:00
• Total Time: 1:00:00.00
• Average Heart rate: 138
• Max Heart rate: 174
• Calories: 547

Workout:

• Type: Cycle
• Date: 01/28/2009
• Time: 06:00:00
• Total Time: 00:31:00.00
• Average Heart rate: 160
• Max Heart rate: 165
• Calories: 486
• Distance: 10 miles
• Average Speed: 19.35 mph
• Max Speed: 23 mph
• Average Cadence: 95
• Max Cadence: 103

Workout:

• Type: Run
• Date: 01/28/2009
• Time: 05:30:00
• Total Time: 00:20:00.00
• Average Heart rate: 150
• Max Heart rate: 157
• Calories: 261
• Distance: 2.02 miles
• Average Pace: 9:54.06/mile

Workout:

• Type: General Cardio
• Date: 01/27/2009
• Time: 05:30:00
• Total Time: 1:00:00.00
• Average Heart rate: 140
• Max Heart rate: 169
• Calories: 547

Workout:

• Type: Cycle
• Date: 01/26/2009
• Time: 05:55:00
• Total Time: 00:35:00.00
• Average Heart rate: 147
• Max Heart rate: 153
• Calories: 549
• Distance: 10 miles
• Average Speed: 17.14 mph
• Max Speed: 19 mph
• Average Cadence: 88
• Max Cadence: 95

Workout:

• Type: Run
• Date: 01/26/2009
• Time: 05:30:00
• Total Time: 00:20:00.00
• Average Heart rate: 135
• Max Heart rate: 138
• Calories: 235
• Distance: 1.75 miles
• Average Pace: 11:25.71/mile

With forecasts of wind and showers starting this afternoon and continuing through tomorrow I decided to head out and do a quick loop through the Bayou this morning - pretty calm and dry!

I decided to do some long interval work…like 5 miles pushing followed by 5 pulled back a bit. During the pushes I was turning over the big chainring and about midway down the cassette…something like 53-19. During the backed off section it was more like 39-15.

This meant doing 21-23mph when I was pushing, back to 17-18mph pulled back. What proved to be interesting was when I got home and downloaded my heart rate information. During the pushing my heart rate was sitting right at LT - ~170bpm. Backed off only dropped back to ~165bpm. For some reason I expected a bigger difference than that!

It shows that the difference between different average speeds is a really fine line.

It gives me a good baseline to judge progress on. The loop I took only has a handful of traffic lights and should be repeatable.

Workout:

• Type: Cycle
• Date: 01/24/2009
• Time: 08:30:00
• Total Time: 1:25:00.00
• Average Heart rate: 156
• Max Heart rate: 172
• Calories: 1334
• Distance: 26.5 miles
• Average Speed: 18.71 mph
• Max Speed: 25 mph

Workout:

• Type: Strength Training
• Date: 01/23/2009
• Time: 06:00:00
• Total Time: 00:35:00.00
• Average Heart rate: 140
• Max Heart rate: 158
• Calories: 257

Workout:

• Type: General Cardio
• Date: 01/23/2009
• Time: 05:30:00
• Total Time: 00:30:00.00
• Average Heart rate: 120
• Max Heart rate: 127
• Calories: 273

After spin class I hopped on the treadmill, then ramped up to 7:30/mile pace and held it for 5 mins…that’s something like progress!

Workout:

• Type: Run
• Date: 01/22/2009
• Time: 06:30:00
• Total Time: 00:06:00.00
• Average Heart rate: 175
• Max Heart rate: 177
• Calories: 98
• Distance: 0.75 miles
• Average Pace: 8:00/mile
• Max Pace: 7:30/mile