Simplicate and Add Lightness

Biceps, Triceps, Shoulders, Forearms, Chest…ya know, upper body!

Workout:

• Type: Strength Training
• Date: 08/31/2009
• Time: 05:50:00
• Total Time: 00:35:00.00
• Average Heart rate: 100
• Max Heart rate: 132
• Calories: 278

20 minutes of warmup prior to some weights today.

Nothing much exciting.

Workout:

• Type: General Cardio
• Date: 08/31/2009
• Time: 05:30:00
• Total Time: 00:20:00.00
• Average Heart rate: 109
• Max Heart rate: 114
• Calories: 197

Kept the long ride of the week a little shorter than some have been recently.

Last week was a pretty busy week and I’m thinking I need to tone it down a little this one.

Still, 40+ miles with a decent enough average given the number of stops involved.

The forecast was for thunder but I went for it anyway.  Only a few drops of rain happened but it was pretty windy overall.

Workout:

• Type: Cycle
• Date: 08/30/2009
• Time: 14:00:00
• Total Time: 2:12:17.00
• Average Heart rate: 139
• Max Heart rate: 170
• Calories: 2244
• Distance: 41.2 miles
• Average Speed: 18.69 mph
• Max Speed: 25.5 mph
• Average Cadence: 91
• Max Cadence: 121

Rounded out the week with a longer than average run. I had planned to do 5 miles, but route selection towards the end of the circuit cut it a little short.

Still it was an ok run…a bit hot, but that’s the way it always is at this time of day.

That wraps up the biggest training week of my life…over 10 hours total…almost 2 hours a day average on the days I trained.

Workout:

• Type: Run
• Date: 08/29/2009
• Time: 17:14:29
• Total Time: 00:35:59.76
• Average Heart rate: 156
• Max Heart rate: 180
• Calories: 623
• Distance: 4.7 miles
• Average Pace: 7:39.32/mile
• Max Pace: 5:06.91/mile
• Ascent: 525.39 ft
• Descent: 687.82 ft

Long(ish) ride that went a little longer than originally planned.  The plan was somewhere in the 45 mile range…but a wrong turned tagged on the best part of 10 miles.

The first section of the ride was pretty quick…26 miles at a 20.5mph average, but that was the point I got lost…the speed dropped off a bit over the next 20 miles or so, but I picked it up and cruised the last 6 miles or so above 20mph again.

That’s about 140 bike miles for the week and my backside is telling me all about it!

I think I’ll tone my proper long ride (Sunday) down to the 40s.

Workout:

• Type: Cycle
• Date: 08/28/2009
• Time: 14:53:00
• Total Time: 2:56:59.00
• Average Heart rate: 148
• Max Heart rate: 164
• Calories: 3002
• Distance: 54.6 miles
• Average Speed: 18.51 mph
• Max Speed: 24.1 mph
• Average Cadence: 87
• Max Cadence: 106

Endurance training this morning…well, as much endurance as can fit into just one hour.

As with most of the spin classes it was a variation of interval work.  Slower buildup and longer duration characterized the workout today.

Not wildly tough, but about right for what I was in the mood for!

Workout:

• Type: General Cardio
• Date: 08/27/2009
• Time: 05:30:00
• Total Time: 1:02:00.00
• Average Heart rate: 118
• Max Heart rate: 150
• Calories: 611

Went out this morning with the goal of setting a personal best for my 3.2 mile loop, and that’s exactly what I did!

Through 5k I also had a PB with 20:25…a full 35 seconds quicker than my previous best.

The cooler weather that started to kick in is helping the speed. It was under 70 this morning! - As oppose to close to 90 that it has been recently!

Workout:

• Type: Run
• Date: 08/26/2009
• Time: 05:30:26
• Total Time: 00:21:19.56
• Average Heart rate: 165
• Max Heart rate: 182
• Calories: 431
• Distance: 3.2 miles
• Average Pace: 6:39.34/mile
• Max Pace: 5:34.09/mile
• Ascent: 652.08 ft
• Descent: 591.77 ft

This evening was a decent ride.  Went from home and did a loop around one of my normal circuits but changed the end to stop at the 6 year olds soccer practice (his first ever).

Averaged over 20mph with stops and traffic included…good going I think.  I’ve not had time to analyze much though!

Workout:

• Type: Cycle
• Date: 08/25/2009
• Time: 17:00:00
• Total Time: 00:52:27.00
• Average Heart rate: 146
• Max Heart rate: 165
• Calories: 1186
• Distance: 17.93 miles
• Average Speed: 20.51 mph
• Max Speed: 24.2 mph
• Average Cadence: 90
• Max Cadence: 103

After the long ride on Sunday I took yesterday off…my body said it needed it, so I took it!

Spin class this morning was a little disjointed (last weeks theme for life) as the clock on the wall was sans battery!  This meant the intervals were a little long or short.

Slight variance in intervals isn’t a huge deal really but on Tabata Tuesday where the butt kicking is given out in carefully timed doses it does add a certain degree of axtra difficulty!

Anyway…it was a decent workout today, give or take the butt pain carried over from Sunday!

Workout:

• Type: General Cardio
• Date: 08/25/2009
• Time: 05:30:00
• Total Time: 1:02:00.00
• Average Heart rate: 127
• Max Heart rate: 160
• Calories: 611

Hot.  That’s what today was.

I set out with 75 miles in mind…at the hottest part of a hot day.  Not exactly rocket scientist material there.

Anyway, I had a decent ride but stopped to refill water at 65 miles and found that getting back on and going again just wasn’t happening.

Called in the cavalry to come and pick me up.

Still it was a decent ride overall!

Workout:

• Type: Cycle
• Date: 08/23/2009
• Time: 13:24:00
• Total Time: 3:41:00.00
• Average Heart rate: 141
• Max Heart rate: 165
• Calories: 3749
• Distance: 64.78 miles
• Average Speed: 17.59 mph
• Max Speed: 22.5 mph
• Average Cadence: 86
• Max Cadence: 104