Simplicate and Add Lightness

First time out on Hop Along (the one legged steed). The actual ride was about 0.5 mile longer than this, but I didn’t start my watch properly aand only realized when I stopped and glanced at my watch.

The bike rode very smoothly indeed! Lots of hills and cold windy weather made it a challenge with just one gear to deal with.

I did find my trigger finger trying to shift gears more than once without having any affect!

Workout:

• Type: Cycle
• Date: 10/16/2009
• Time: 12:59:27
• Total Time: 00:21:05.82
• Calories: 340
• Distance: 5.55 miles
• Average Speed: 15.78 mph
• Max Speed: 25.78 mph
• Ascent: 384.8 ft
• Descent: 401.75 ft

30 ish minutes on the hotel rower proved to be a decent workout, although not the level of effort required that the rower once was!

Still a nice change of pace from running or riding and there’s plenty of room to make it harder!

Workout:

• Type: General Cardio
• Date: 10/15/2009
• Time: 06:50:26
• Total Time: 00:32:42.04
• Average Heart rate: 134
• Max Heart rate: 173
• Calories: 322

I picked up a one legged steed today (single speed bike) as well as a fixed gear cog and lockring…bike commuting will return.

Since I’m in the UK right now I decided I should buy something that’s not going to be seen on the roads in the US (at least not often, if ever).

Genesis Flyer single speed.  Reynolds 520 frame, carbon fork, nice bits, and got a bargain deal!  >:)

As noted this is the best hotel gym I’ve ever seen.

Full selection of quality weights machines…decent workout!

Workout:

• Type: Strength Training
• Date: 10/13/2009
• Time: 07:00:00
• Total Time: 00:30:00.00
• Average Heart rate: 130
• Max Heart rate: 155
• Calories: 239

Warm up run on the treadmill at the hotel…which works in kilometres and hour…sorry, but my brain isn’t set up for those.  I need to figure it out before my next trip there.

It is the best hotel gym I’ve ever seen though, so the 3 weeks might be just fine!

Workout:

• Type: Run
• Date: 10/13/2009
• Time: 06:45:00
• Total Time: 00:10:00.00
• Average Heart rate: 150
• Max Heart rate: 163
• Calories: 163
• Distance: 1.2 miles
• Average Pace: 8:20/mile

Today marked the last spin class I’ll do in October…I have 3 weeks in England starting this weekend…and I’d like to say it was a great one to go out on! I’d like to say that, but I can’t.

Another day, another stand-in instructor. Our regular instructor has a numbering system to determine the tension you should be aiming at…it’s basically an RPE type system that allows you to set yourself up based on the bike you’re on (they all feel a little different).

Without any reference scale it’s very difficult to put yourself at the right level of effort. As an example the regular system works on a 1-10 scale with 1 being the easiest and 10 being the wheel locked out. 5 is a beginning hill…typically I work at one turn of the resistance equals one increment on the scale. Today we were on a hill and added 3 times (now at level 8 with, realistically, one more step possible)…instructor says “half way there”…ok, up to level 11 on a 10 point scale (said instructor was spinning away at 100rpm - not much of a hill, even though it’s 3 notches higher than the beginning hill).

Anyway, the long and short is: it was exercise…not anything like it could’ve been, but it was better for me than doing nothing - maybe.

Workout:

• Type: General Cardio
• Date: 10/08/2009
• Time: 05:28:43
• Total Time: 00:58:38.88
• Average Heart rate: 123
• Max Heart rate: 165
• Calories: 578

Out on the road for 5 miles at 5am.

Air conditioning in the house is having a cow meaning the temperature wasn’t great for sleep last night. The dog ate something she shouldn’t have last night and got up to honk everywhere at 3:30am which didn’t help either.

After being up-to-stay at 3:30 I sat around motivating myself to run for a little over an hour before finally getting out the door. I went with the aim of doing 5 miles at 8:00/mile pace and that’s basically what I did. I did have to pull back a couple of times as I was running my HR higher than I wanted to today (hard to see pace/HR on the Garmin in the dark).

2 days of weights have taken their toll on my legs…I’m now a bit sorer than I’d like to be…oh well.

Workout:

• Type: Run
• Date: 10/07/2009
• Time: 05:15:35
• Total Time: 00:38:40.72
• Average Heart rate: 162
• Max Heart rate: 185
• Calories: 535
• Distance: 4.85 miles
• Average Pace: 7:58.58/mile
• Max Pace: 6:59.01/mile
• Ascent: 954.07 ft
• Descent: 946.18 ft

Workout:

• Type: Strength Training
• Date: 10/06/2009
• Time: 05:45:00
• Total Time: 00:45:00.00
• Average Heart rate: 96
• Max Heart rate: 127
• Calories: 358

The instructor was out of town today…the stand-in was a no-show…stand-in #2 is no good (from past experience) so I decided to do something different.

15 minutes on the stair mill prior to some weights.

Workout:

• Type: General Cardio
• Date: 10/06/2009
• Time: 05:30:00
• Total Time: 00:15:00.00
• Average Heart rate: 138
• Max Heart rate: 154
• Calories: 148

details to follow…

Workout:

• Type: Strength Training
• Date: 10/05/2009
• Time: 05:45:00
• Total Time: 00:48:00.00
• Average Heart rate: 116
• Max Heart rate: 152
• Calories: 382