Cycling – Home to Park
Duration: 00:10 Distance: 1.6 mi Energy: 68 kcal HR (avg): 102 HR (max): 115
Run @ Humble City Park
Duration: 00:40 Distance: 3.4 mi Energy: 504 HR (avg): 146 HR (max): 159 SP (avg): 5.8 mi/hr SP (max): 8.6 mi/hr
Lunch – swimming at Bally’s
Program: Intervals (1 lap sprint + 3 laps recovery) x 8 Distance: 36 laps = 1680 m = 1.04 mi Warm-Up: 4 laps
Morning – Cardio, Running
Time: 01:01 Distance: 5.2 mi Energy: 525 kcal HR (avg) 132 bpm HR (max) 144 bpm SP (avg) 6.2 mi/h Warm-up: 00:10 Cool-down: 00:06
Evening – Strength Training, New Rules of Lifting, Hypertrophy 1/B (#1)
Alternating Sets:
Squat: 135x10,10,10,10
Deadlift shrug: 135x8,10,10,10
Alternating Sets:
Bulgarian split squat: 22.5x10ES, 10, 10, 10
Step-up: 40x10ES,10,10,10
Reverse Crunch: BWx10,10,10,10
Cardio @ lunch – Treadmill at Bally’s
Program: Hill @ level 6 Time: 00:45 Distance: 4.46 mi Energy: 540 kcal HR (avg): 142 HR (max): 164 Speed: 7.0 mi/hr x 00:20 + 6.0 mi/Hr X 00:15 Warm-up: 00:05 @ 4 mi/hr Cool-down: 00:05 @ 3.5 mi/hr Stretch: 00:05
Cardio (evening) – Cycling or rollers
Equipment: Fuji Aloha on Rollers Time: 00:49 Energy: 524 kcal HR (avg) 127
Just got a call from my son. He’s been involved with field exercises at Fort Irwin for the last couple of weeks. You will be glad to know that, despite being blown up by an I.E.D. and losing an arm, and then killed a few days later, he is doing fine. Even got a field evacuation in an Apache helicopter!
Cycling – Home to Gym
Time: 00:27 Distance: 6.79 mi Energy: 299 kcal HR (avg): 124 bpm HR (max): 145 Speed (avg): 15.3 mi/h
Swimming – Laps
Time: 01:00 Distance: 52 laps = 2600 m = 1.62 mi
Cycling – Gym to Home
Time: 00:25 Distance: 6.87 mi Energy: 312 kcal HR (avg): 132 bpm HR (max): 141 bpm SP (avg): 16.7 mi/h
Kingwood Fit – Week 2
Time: 00:37 Distance: 4.2 mi Energy: 447 kcal HR (avg): 142 bpm HR (max): 155 bpm SP (avg): 6.9 mi/h SP (max): 8.2 mi/h
Cycling – Home to LifetimeFitness
Time: 00:29 Distance: 6.83 mi Energy: 467 kcal HR (avg): 103 bpm HR (max): 155 bpm SP (avg): 14.1 mi/h SP (max): 21.3 mi/h
Strength Training – NROL Hypertrophy 1/A (#1)
DB Incline Bench Press: 35x5; 40x5; 45x5; 50x5,5 -> 50 Cable seated row: cybex: 100x4; 90x5,5,5,5 -> 95 DB shoulder press: 30x5,5,5; 35x5,5 -> 35 Wide-grip lat pulldown: 90x5,5; 95x5; 100x5,5 -> 100 BB close-grip bench press: 95x5,5,5,5,5 -> 95 (next time do not use incline bench) High pull: 85x5,5,5,5,5 -> 90 Swiss-ball crunch: bwx15; 25x15,15 -> 25
Cycling – LifetimeFitness to Home
Time: 00:23 Distance: 6.52 mi Energy: 516 kcal HR (avg): 124 bpm HR (max): 142 bpm SP (avg): 16.8 mi/h SP (max): 22.5 mi/h
Kingwood Fit running club homework for 2009-07-21
I just today discovered something weird and bad with my Polar FT-40 heart rate monitor.
Unlike my Garmin FR 305, if the Polar’s workout storage memory fills up, it quits recording. It acts like it is recording, but it’s not. The Garmin Forerunner will purge old data to make room for new.
I recall the Polar unit flashing a warning saying it was full, but I thought it was just that — a warning to let me know that it would be purging old data.
Moral – Upload and purge Polar memory frequently!