Run portion of mixed workout
This was our run portion. We took it pretty slow, partly because the workout was pretty hard, partly because the run had a nice hill on it, and partly because Tyler is a big baby.
Our lap splits were: 16:06, 17:17, and 17:42 for 1.9 mile laps. So that meant our lap paces were: 8:28, 9:06, 9:19.
Workout:
- Type: Run
- Date: 06/18/2008
- Total Time: 00:51:05.00
- Average Heart rate: 143
- Max Heart rate: 145
- Distance: 5.7 miles
- Average Pace: 8:58.12/mile
- Ascent: 645 ft
- Descent: 645 ft
Filed under: Run
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Strength Portion of Mixed Workout
Tyler and I did a crazy “mixed interval workout”… The basic idea was to do approximately a 1 mile run, then between run sets, do a strength training superset. It turns out our runs were about 1.8 miles each, and include a nice long steady hill of about half mile with a 150ft elevation gain in the middle of it.
Our super sets were 2 parts arms and 2 parts abs of about 20 reps each set. We mixed in pull ups, crunches, push ups, 21s, bicycle crunches, hammer curls, v-ups, windshield wipers, x-ups, straight situps, dips, tricep pulldowns, decline oblique twists, leg cross-overs, and more.
The strength sets were 7:04, 7:39, and an extra long set of 23:29 to close it out. Originally we were going to do four running laps because we thought it was about a 1 mile course, but after we completed the first lap it was clear that it was long and Tyler wouldn’t have made it the fill 4 laps. So we cut our runs to 3 laps and basically finished two strength sets together at the end.
All in all it was a great workout.
Workout:
- Type: Strength Training
- Date: 06/18/2008
- Time: 11:00:00
- Total Time: 00:38:12.00
Filed under: Strength Training
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Run by myself, before dinner
Ok, so I have been slacking completely on the workouts. I’ve been so busy with work that I’m finding it hard to find time to work out…. which is particularly ironic when you consider that work is Sweat365…
I haven’t been running, or swimming, and rarely riding my bike. Sure, I can still drop 70 miles on my fixed gear bike and not be sore… but I’m a long ways away from my top physical condition of a couple years ago… So, it’s time to get serious again… and running more than once every other week is going to be part of the plan.
So today, I did another 5 mile run. This time without Tyler there to tell me how much his stomach hurt or how much he wanted to barf… That meant I was able to run faster and focus on my pace.
Workout:
- Type: Run
- Date: 06/17/2008
- Time: 23:26:13
- Total Time: 00:37:42.50
- Average Heart rate: 165
- Max Heart rate: 203
- Distance: 5 miles
- Average Pace: 7:32.26/mile
I don’t really believe my max or average heart rate…. but that’s what the Polar says…
Here are the splits:
Mile 1: 7:34 - 160 average
Mile 2: 7:05 - 172 average
Mile 3: 7:05 - 161 average
Mile 4: 7:47 - 166 average
Mile 5: 8:06 - 167 average
Not happy with last two miles being the slowest… but it’s just more proof that I’m off my game. The solution… Duh… more work, more consistently!
Filed under: Run
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Fixie Commute
Gotta ride at least a little on a day like today.
Couple meetings at the Greenlake Zoka coffee house. Nice easy commute, and inspiring photos of their cycling race team on the walls when I get there… not to mention great coffee!
Workout:
- Type: Cycle
- Date: 06/16/2008
- Time: 09:00:00
- Total Time: 00:30:00.00
- Distance: 5 miles
- Average Speed: 10 mph
Filed under: Cycle
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Run with Tyler
A little less than 5 Miles… Last mile was in my barefoot runners.
Felt like doggie poop for the whole run.
Man I’m out of shape!
Workout:
- Type: Run
- Date: 06/16/2008
- Time: 23:27:05
- Total Time: 00:42:53.50
- Average Heart rate: 149
- Max Heart rate: 169
- Distance: 4.75 miles
- Average Pace: 9:02.17/mile
- Max Pace: 7:30/mile
Filed under: Run
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Strength with Tyler
Chest and Arms
Workout:
- Type: Strength Training
- Date: 06/16/2008
- Time: 21:00:00
- Total Time: 00:45:00.00
Filed under: Strength Training
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Sort-of-Flying Wheels
I should write a more detailed post about this… as it was quite and exciting ride… with some ups (meeting new people) and downs (witnessing a crash, and watching a nice person get carried off on a stretcher in an ambulance). The moral of the story is: ALWAYS WEAR A HELMET…
The headline goes something like this:
I planned to meet a friend to ride some portion of the Flying Wheels Century. They wanted to ride slow, and not the whole course, so I planned to ride 25 miles to and from the start/finish line. So if we rode 70 miles, I’d be doing 120; if we rode 40 miles, I’d still be doing 90miles. As we planned to ride slow, I decided to ride my Shogun (fixie). My friend brought another friend along… hence the meeting new people part. We set of for a nice mellow ride.
About 5 miles into the ride, badness happened. My new friend, had some kind of a technical/bike malfunction… Mind you, this was her brand new bike. I didn’t see exactly what happend as I was in the lead. But I heard and felt the following happen behind me: I heard what sounded like a bike wobbling out of control. I heard a “What the #$%^!?”. And finally, to quote my favorite band TAD “Then I heard the most horrible sound I ever heard in my life!”. And I felt a wave of energy hit me from behind. I knew something very bad had happened behind me. I stopped my bike and turned around to see my new friend sprawled out on the pavement with her bike on top of her.
It was a very scary scene. The good news is, that she was alert, and claiming to be “just fine”. But we performed first aid on her, and called 911 immediately. We kept her still, redirected traffic around her, did a quick neurological exam (how many fingers am I holding up, follow my finger, can you wiggle your toes, squeeze my finger, etc.) and she passed. But we were all worried as it was quite a hard fall. The paramedics arrived and ultimately decided that not only would they be taking her to the hospital, but that she’d be wearing a neck brace and be strapped to a back board. After helping get my new friend safely into the ambulance, and watching my other friend ride off with her (they after all actually knew each other)… I was left on my own on the side of the road to get home on my own.
After watching the scene unfold… I decided I didn’t really want to ride another 70-100 miles… so I turned around to head home… I figured I’d head around the lake for a 70 mile ride total.
I ended up riding along until I caught up to another serious cyclist. After chasing her down up a nice long hill, I chatted her up a little to discover she is a Semi-pro racer for one of our local teams. We talked about the regional stage races, and about fitness in general, as we rode around the rest of the lake. It turns out she lives in my neighborhood and was heading the same direction as me.
It was a beautiful day for a ride, which made the whole experience that much more difficult to digest. I guess it highlighted the fragility and randomness of it all.
When I got home I got a call from my friend, and was happy to learn that my new friend was doing fine, and after a CAT scan, and a couple hours of observation, they decided to release her to go home to recuperate. I’m sure she’ll be sore for several days, but hopefully she’ll be back on her bike soon enough.
Workout:
- Type: Cycle
- Date: 06/14/2008
- Total Time: 4:00:00.00
- Average Heart rate: 140
- Max Heart rate: 168
- Distance: 74 miles
- Average Speed: 18.5 mph
- Max Speed: 25 mph
Filed under: Cycle
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Walking Around Disneyland
We’re in Disneyland this weekend to celebrate birthdays for my entire family. My wife, and I, and two daughters all have birthdays in May and June.
Good times.
Workout:
- Type: Walk
- Date: 06/05/2008
- Total Time: 3:00:00.00
- Distance: 9 miles
- Average Pace: 20:00/mile
Filed under: Walk
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Run with Tyler toward Ballard
Tyler wanted to run the opposite direction from where we normally run, so we didn’t know exactly how far we were running and therefore what our pace was. I predicted we were running around 9min/miles and checking Gmap Pedometer afterwards my estimates were pretty close.
It was raining a fair amount and so I mostly had to put up with Tyler whining about how cold he was.
Workout:
- Type: Run
- Date: 06/03/2008
- Time: 23:00:00
- Total Time: 00:52:44.50
- Average Heart rate: 137
- Max Heart rate: 147
- Distance: 5.7 miles
- Average Pace: 9:15.56/mile
Filed under: Run
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Strength Training with Tyler
Mostly chest/arms.. and discussing poker strategy.
Workout:
- Type: Strength Training
- Date: 06/03/2008
- Time: 21:30:00
- Total Time: 1:00:00.00
Filed under: Strength Training
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