Fat Kid’s Ironman Fitness Blog

26January2012

Stretching and Rolling

Posted by Brad Hefta-Gaub under: Flexibility.

My wife was surprised to see my timing myself while stretching. It’s not like it matters down to the second how much I stretch, but it helps me stay focused on doing this daily if I know I need to “time myself”.

Workout:

• Type: Flexibility
• Date: 01/26/2012
• Time: 20:00:00
• Total Time: 00:20:00.00
• Calories: 47

26January2012

Swimming: Drills

Posted by Brad Hefta-Gaub under: Swim.

I really hate swimming in a pool. It’s sooooo boring.

But, I’ve decided I am going to incorporate more swimming this year. So, I went down to the YMCA and got in some laps. I decided to work on my TI drills. So this was a lot slower than just going out and swimming, but I still got in some good practice.

Workout:

• Type: Swim
• Date: 01/26/2012
• Time: 13:00:00
• Total Time: 00:45:00.00
• Average Heart rate: 100
• Max Heart rate: 124
• Calories: 255
• Distance: 1,097.28 m
• Average Pace: 4:05.82/100m

26January2012

Commute to/from Shopping, Pool, Groceries, Home

Posted by Brad Hefta-Gaub under: Cycle.

Road my single speed bike to the YMCA for my swim… I forgot about the huge steep hill! OMG… what was I thinking!?!

Went shopping for some greens and grains and vegetable juices afterwards.

Workout:

• Type: Cycle
• Date: 01/26/2012
• Time: 12:00:00
• Total Time: 00:58:00.00
• Calories: 438
• Distance: 12.5 miles
• Average Speed: 12.93 mph
• Max Speed: 28 mph
• Ascent: 1,000 ft
• Descent: 1,000 ft

25January2012

Stretching and Rolling

Posted by Brad Hefta-Gaub under: Flexibility.

Keeping up with my plan to do 20 mins of stretching EACH DAY!

Workout:

• Type: Flexibility
• Date: 01/25/2012
• Time: 17:00:00
• Total Time: 00:20:00.00
• Calories: 47

25January2012

CompuTrainer: 17 Mile Course + Warmup/Cooldown

Posted by Brad Hefta-Gaub under: Cycle.

I finally got a front wheel “riser” for my CompuTrainer, this makes riding a lot more comfortable, since I’m not riding “down hill” the whole way.

I used the “2D” version of the CT software and rode the 17 miler course. I have a bit of junk in my legs from my strength and running sessions this week. But I was able to get a productive session in.

I am looking forward to getting my new shorter crank arms, and a new bike fit. Even though I feel comfortable on the bike, I am eager to see if a better fit can help with my horrible SpinScan numbers.

Workout:

• Type: Cycle
• Date: 01/25/2012
• Time: 13:45:00
• Total Time: 1:17:59.00
• Average Heart rate: 141
• Max Heart rate: 189
• Calories: 700
• Distance: 25.02 miles
• Average Speed: 19.25 mph
• Max Speed: 35.5 mph
• Average Cadence: 90
• Max Cadence: 147
• Average Power: 177
• Max Power: 398

25January2012

Tempo Run from Strength

Posted by Brad Hefta-Gaub under: Run.

My wife had to head out for some errands, and so I ran home from our StrengthStudio workout. This was mostly down hill for the first 2.5 miles, and then flat. I didn’t have my Garmin with me, so I used my iPhone to time me and track my distance. All in all, this was a great run.

Splits: 7:51, 8:26, 8:11, 7:56, 7:35, 6:55, 0.17 miles @ 8:13/mile.

Workout:

• Type: Run
• Date: 01/25/2012
• Time: 09:45:00
• Total Time: 00:48:14.00
• Calories: 570
• Distance: 6.17 miles
• Average Pace: 7:48.75/mile
• Max Pace: 6:55.22/mile

25January2012

StrengthStudio

Posted by Brad Hefta-Gaub under: Strength Training.

This was a great workout… very cardio heavy. Chair Dips, Kettle Bell Swings, Dead lifts, Wall Balls, Full Rotation Shoulder Presses, Burpees, REPEAT!

Workout:

• Type: Strength Training
• Date: 01/25/2012
• Time: 08:45:00
• Total Time: 00:50:00.00
• Calories: 266

24January2012

Stretching and Rolling

Posted by Brad Hefta-Gaub under: Flexibility.

Got some good stretching and rolling in.

Workout:

• Type: Flexibility
• Date: 01/24/2012
• Time: 20:00:00
• Total Time: 00:20:00.00
• Calories: 47

23January2012

Stretching — I forgot to Roll

Posted by Brad Hefta-Gaub under: Flexibility.

So, my plan is to do 20 mins of stretching EVERY DAY! From here on out.

I got plenty of tight muscles that can use this work… so, I’m just going to stick to it!

Workout:

• Type: Flexibility
• Date: 01/23/2012
• Time: 19:30:00
• Total Time: 00:20:00.00
• Calories: 47

23January2012

Tempo Run

Posted by Brad Hefta-Gaub under: Run.

Nice solid tempo run. Negative split, each mile faster, sub-8 average, last mile sub-7:20.

Cadence: 88/93

Splits: 8:07, 7:58, 7:58, 7:52, 7:19

Workout:

• Type: Run
• Date: 01/23/2012
• Time: 15:00:00
• Total Time: 00:39:12.00
• Average Heart rate: 142
• Max Heart rate: 158
• Calories: 463
• Distance: 5 miles
• Average Pace: 7:50.59/mile
• Max Pace: 5:05.08/mile
• Ascent: 45 ft
• Descent: 142 ft