29August2013

CompuTrainer Spin

Posted by Brad Hefta-Gaub under: Cycle.

Workout:

  • Type: Cycle
  • Date: 08/29/2013
  • Time: 23:00:00
  • Total Time: 00:38:00.00
  • Calories: 616
  • Distance: 15 miles
  • Average Speed: 23.68 mph
  • Max Speed: 30 mph

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28August2013

Short stretch

Posted by Brad Hefta-Gaub under: Flexibility.

Workout:

  • Type: Flexibility
  • Date: 08/28/2013
  • Time: 23:00:00
  • Total Time: 00:15:00.00
  • Calories: 38

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27August2013

Commute Ride

Posted by Brad Hefta-Gaub under: Cycle.

Workout:

  • Type: Cycle
  • Date: 08/27/2013
  • Time: 17:00:00
  • Total Time: 00:30:00.00
  • Calories: 122
  • Distance: 4.5 miles
  • Average Speed: 9 mph
  • Max Speed: 15 mph

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26August2013

CompuTrainer

Posted by Brad Hefta-Gaub under: Cycle.

Workout:

  • Type: Cycle
  • Date: 08/26/2013
  • Time: 23:00:00
  • Total Time: 00:40:00.00
  • Calories: 648
  • Distance: 15 miles
  • Average Speed: 22.5 mph
  • Max Speed: 30 mph

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25August2013

Brick: Bike

Posted by Brad Hefta-Gaub under: Cycle.

Great brick. Easy flat course with some wind, just like my Ironman. Some road crossings and pedestrians to slower than I might have managed on the open road. But happy to maintain 204 watts with little effort.

Workout:

  • Type: Cycle
  • Date: 08/25/2013
  • Time: 23:56:00
  • Total Time: 2:35:06.00
  • Average Heart rate: 140
  • Max Heart rate: 163
  • Calories: 1768
  • Distance: 50.25 miles
  • Average Speed: 19.44 mph
  • Max Speed: 28 mph
  • Average Cadence: 91
  • Max Cadence: 134
  • Average Power: 204
  • Max Power: 541

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25August2013

Brick: Run

Posted by Brad Hefta-Gaub under: Run.

Wow! Fantastic brick run after my 50 mile ride. Went out of the gates at sub-8… and slowed down a bit so as to not kill myself… ended up running a solid sub 8:30 for 12 miles. This is perfect!

Workout:

  • Type: Run
  • Date: 08/25/2013
  • Time: 14:43:00
  • Total Time: 1:41:42.00
  • Average Heart rate: 147
  • Max Heart rate: 155
  • Calories: 1185
  • Distance: 12 miles
  • Average Pace: 8:28.47/mile
  • Max Pace: 7:46.93/mile

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24August2013

Lake Sammamish Tri: Run

Posted by Brad Hefta-Gaub under: Run.

Cynthia was really tough on herself on this run. I was glad to be there to encourage her. She’s awesome!

Workout:

  • Type: Run
  • Date: 08/24/2013
  • Time: 08:40:00
  • Total Time: 00:51:00.00
  • Calories: 310
  • Distance: 3.1 miles
  • Average Pace: 16:26.3/mile

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24August2013

Lake Sammamish Tri: Bike

Posted by Brad Hefta-Gaub under: Cycle.

Rode/Raced along with my sister… more fun than just cheering for her.

She did great on the swim and the ride, and pretty good on the run, although she doesn’t think so.

On the bike she rode steady and didn’t balk at the hills on the course. We stopped at the halfway point and I helped a gal change a flat tire while Cynthia kept riding… so I sprinted to catch up to her.

My Garmin was acting funny and didn’t show me distance or speed. Which got in my head for a bit, but I decided it was good mental practice for how I would handle it if this happens on my race. The answer: focus on watts instead… which honestly are a better measurement and mid-race goal.

Workout:

  • Type: Cycle
  • Date: 08/24/2013
  • Time: 07:35:00
  • Total Time: 00:59:00.00
  • Calories: 598
  • Distance: 14 miles
  • Average Speed: 14.24 mph
  • Max Speed: 25 mph

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24August2013

Lake Sammamish Tri: Swim

Posted by Brad Hefta-Gaub under: Swim.

I swam/raced along with Cynthia for her triathlon. I was going to cheer for her, but decided it’d be more fun to race along with her. Of course my “official” time showed me as 20 minutes slower because I started with the Athena wave instead of the men’s wave. But hey, that’s all good!

Workout:

  • Type: Swim
  • Date: 08/24/2013
  • Time: 07:20:00
  • Total Time: 00:11:21.00
  • Calories: 69
  • Distance: 402.34 m
  • Average Pace: 2:49.46/100m

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5April2013

40 Reps - 6,790 to go!

Posted by Brad Hefta-Gaub under: Strength Training.

Ok, so, the good news is that I’m still ahead of pace for my 10,000 goal. But I’ve been slacking lately and haven’t been doing my daily reps. To reach 10,000, I should be at 7,397 to go. I’m a good 600 reps ahead of that. But, I need to get back in the swing of things.

Workout:

  • Type: Strength Training
  • Date: 04/05/2013
  • Total Time: 00:20:00.00
  • Calories: 114

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Activities: Year to Date

Hours of Activity
 No Activity0.0-100%
  Total:0.0
 

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