30July2014

Commute Ride

Posted by Brad Hefta-Gaub under: Cycle.

Workout:

  • Type: Cycle
  • Date: 07/30/2014
  • Time: 08:30:00
  • Total Time: 00:39:42.00
  • Calories: 322
  • Distance: 9.22 miles
  • Average Speed: 13.93 mph
  • Max Speed: 27.7 mph

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29July2014

Recovery run

Posted by Brad Hefta-Gaub under: Run.

Still feeling tired. My legs feel fine, but overall fatigue made this slow. Oh yeah and we’re having a “heat wave”… it’s all of 89F here.

Workout:

  • Type: Run
  • Date: 07/29/2014
  • Time: 18:30:00
  • Total Time: 00:35:00.00
  • Calories: 355
  • Distance: 3.56 miles
  • Average Pace: 9:50.16/mile

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28July2014

Stretching

Posted by Brad Hefta-Gaub under: Flexibility.

Workout:

  • Type: Flexibility
  • Date: 07/28/2014
  • Time: 22:00:00
  • Total Time: 00:25:00.00
  • Calories: 63

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27July2014

Recovery Run

Posted by Brad Hefta-Gaub under: Run.

Legs feel fine, but overall fatigue. They’re doing a bunch of construction on the Burke Gilman Trail where I would normally run. I need to find some new convenient places to run.

Workout:

  • Type: Run
  • Date: 07/27/2014
  • Time: 17:30:00
  • Total Time: 00:30:00.00
  • Calories: 304
  • Distance: 3 miles
  • Average Pace: 10:00/mile

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26July2014

White River 50 Mile Ultramarathon

Posted by Brad Hefta-Gaub under: Run.

Headline: I finished, it was a beautiful day, my legs and feet held up great, my stomach gave me problems. This is one of the hardest events I’ve done.

The Good: Lot’s of good things came out of this race.

  • Beautiful day in the mountains, amazing views, great weather.
  • Running with, hanging out with, cheering for, being cheered on by many super cool people.
  • Ran a very solid first half 27.5 miles in 5.5 hours, and was on pace to finish sub 11 hours.
  • My legs felt great the whole day, and a day later still feel great. This speaks volumes to the extra hill and trail work I did this year coming into the event, my legs are much better on trails and the first 28 miles of this course are some of the toughest trails out there.
  • No blisters, no chaffing, all around my skin held up great!
  • I finished!
The Bad: Some bad things. Definitely things to learn from.
  • My stomach started complaining at about mile 23… I was fine till I got to the aid station at the midpoint of the race, but I knew the second half was going to be hard.
  • It took me 8.25 hours to finish the second half… 80% of this was walking… the remainder was very slow running.
  • Spent an hour at the Sun Top aid station… wanted to quit… seriously wanted to quit (see The Ugly)…
The Ugly: Yeah… it got really ugly.
  • Vomited on the trail on my way up the second climb.
  • Vomited at the Sun Top aid station.
  • Trying to cool off at Sun Top they gave me an ice sponge and I started to shiver. But they moved me to the sun and gave me a sweatshirt to warm up.
  • I fell asleep in the sun… SLEPT for 30 minutes… but that was enough to recharge and I managed to head down the mountain in time to finish just under the 14 hour cutoff.

Workout:

  • Type: Run
  • Date: 07/26/2014
  • Time: 06:00:00
  • Total Time: 13:42:06.00
  • Calories: 4997
  • Distance: 50 miles
  • Average Pace: 16:26.3/mile
  • Max Pace: 9:12.15/mile
  • Ascent: 12,426 ft
  • Descent: 12,426 ft

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29June2014

Weekend Ride

Posted by Brad Hefta-Gaub under: Cycle.

STP is in 2 weeks, and I’ve got very few miles in my legs for the year. I haven’t been tracking my workout regularly, although I’ve done some type of work out every day. Sometimes that just means a walk or stretch or maybe a spin on my trainer in the garage. This was a real ride in the real world.

Workout:

  • Type: Cycle
  • Date: 06/29/2014
  • Time: 15:00:00
  • Total Time: 2:21:17.00
  • Calories: 1360
  • Distance: 42 miles
  • Average Speed: 17.84 mph
  • Max Speed: 27.44 mph
  • Average Cadence: 83
  • Max Cadence: 114
  • Average Power: 158
  • Max Power: 452

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28June2014

Burke Gilman Trail out and back

Posted by Brad Hefta-Gaub under: Cycle.

A real world ride in the real world. Met a nice young rider who was “racing” with me when he saw me come up behind him. He eventually wore himself out but couldn’t shake me. We ended up chatting a bunch for miles 12-49 of the ride. He’s training for and raising money for Obliteride.

Workout:

  • Type: Cycle
  • Date: 06/28/2014
  • Time: 14:50:00
  • Total Time: 2:44:08.00
  • Calories: 1580
  • Distance: 49.25 miles
  • Average Speed: 18 mph
  • Max Speed: 28.3 mph
  • Ascent: 1,400 ft
  • Descent: 1,400 ft
  • Average Cadence: 88
  • Max Cadence: 119
  • Average Power: 171
  • Max Power: 550

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27June2014

Walk in the Airport

Posted by Brad Hefta-Gaub under: Walk.

Plane was delayed, no time to workout during the day… the airport has a “yoga room” but no gym (too bad, that would be great)… so I walked around and around and around the airport dragging my luggage with me.

Workout:

  • Type: Walk
  • Date: 06/27/2014
  • Time: 19:00:00
  • Total Time: 1:20:00.00
  • Calories: 267
  • Distance: 4 miles
  • Average Pace: 20:00/mile

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26June2014

Run to Office

Posted by Brad Hefta-Gaub under: Run.

Working in San Francisco this week. Ran from the AirBnB on Potrero Hill to office in SOMA.

Workout:

  • Type: Run
  • Date: 06/26/2014
  • Time: 07:39:00
  • Total Time: 00:31:00.00
  • Calories: 345
  • Distance: 3.5 miles
  • Average Pace: 8:51.76/mile
  • Max Pace: 5:26.09/mile
  • Ascent: 105 ft
  • Descent: 344 ft

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25June2014

Walking around town

Posted by Brad Hefta-Gaub under: Walk.

Working in San Francisco this week, this is walking around town to lunch and to the AirBnB we’re staying at.

Workout:

  • Type: Walk
  • Date: 06/25/2014
  • Time: 12:30:00
  • Total Time: 1:20:00.00
  • Calories: 267
  • Distance: 4 miles
  • Average Pace: 20:00/mile

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Activities: Year to Date

Distances
Bike: 250 miles
Run : 140 miles
Walk: 25 miles
Hours of Activity
 Bike: 15.0 - 24.3%
 Run : 30.5 - 49.4%
 Flex: 3.0 - 4.9%
 Walk: 8.3 - 13.3%
 Other: 5.0 - 8.1%
  Total:61.8
 

Activities: Last Year

Distances
Bike: 896 miles
Run : 201 miles
Walk: 15 miles
Swim: 21,342 meters
Hours of Activity
 Bike: 47.9 - 39.3%
 Swim: 7.3 - 6.0%
 Run : 28.4 - 23.3%
 Strength: 25.9 - 21.3%
 Flex: 4.5 - 3.7%
 Walk: 4.8 - 3.9%
 Other: 3.0 - 2.5%
  Total:121.7