Triathlon Training, day 89

Today was supposed to be a rest day, but I was feeling extremely guilty about certain dietary excesses, so I thought I would get in a light workout today. The Lifetime Fitness in Atascocita opened at 15:00 today, and I got there right after that. Did 30 minutes on an Elliptical machine followed by about 55 minutes of upper-body strength training.

Went for an easy run after I got checked into the hotel. Here is the route that I took:

If you click on the view details at runkeeper.com link, you will also be able to see some pics that I took on the run.

Duration: 02:53
Distance: 49.04 mi
Energy: 3132 kcal
Speed: 16.9 mi/hr (avg), 26.9 mi/hr (max)
Heart Rate: 121 bpm (avg), 148 bpm (max)

You can view the map and other specs here.

Today is my sweetie’s birthday!!!!

Kingwood Fit Run

We had a nice run with the Kingwood Fit group today. The weather was wonderful and it definitely has a fall influence.

Here is the track as recorded by the Runkeeper app on my iPhone:

Here are a few pictures from the group that I took this morning:

At lunch I went over to Ballys and ran on a treadmill for 50 minutes at a medium pace (boring!).

I’m still experiencing a lot of pain in my left achilles tendon and also on the lower front side of my left leg… maybe shinsplints?

I think I’m going to not do any running until Saturday and instead spend the time that I would have been running on an elliptical machine instead. If I can’t get this cleared up soon I’m going to have to go see good old Dr. Kerr, the sports medicine guy. You wanna see something gross? Check out this brief flickr video that I’ve uploaded of bugs in Mikie’s compost pile!

Got up at 04:30 this morning. After some coffee and a bit of breakfast, drove up to the Christ the King Lutheran church in Kingwood. It was raining pretty hard on the drive over. Our group took off at about 06:00. The rain had stopped, but started up again about halfway through the run. Not too hard though so it was pretty pleasant.
I was wearing the Garmin ForeRunner, but it lost the GPS feed at about mile 8 so the last two miles are not recorded. I think it was from the rain.

I read somewhere that a GPS device can usually receive a signal through things like cloth, etc., so long as they are dry, but that even a thin film of water on the device can interfere with the reception.

Partial stats available here.

This was nice. Walked briskly for 5 minutes. Ran at tempo for about 45 minutes. Then walked again to cool down. Went out early in the morning. Temperature was great.

We started doing interval training instead of hills on Tuesdays this week. The Kingwood Fit bunch met at the Kingwood High School track anywhere between 05:00 and 05:30. Coach Gary had us do the following for this first sprint session:

Run two easy laps to warm up, followed by stretching.

Then run 4 laps as follows: Sprint hard on the straight parts and run easy on the curved parts. So there were 8 sprint/rest intervals in all.

Lastly, we ran two easy laps to cool down. I’m assuming that we will add additional sprints each week.

Distance: 5.02 mi
Duration: 00:45
Energy: 521 kcal

Strength Training – NROL Hypertrophy 1A (#6)

Had to do the normal routine in a different sequence than documented due to availability of various stations.

Duration: 00:50
Alternating Sets:
  DB shoulder press: 30x10,10,10,10
  wide grip lat pulldown: 80x10,10,10,10
DB incline bench press: 45x10; 40x10,10,8
cable seated row: 210x10; 180x10,10,10
Alternating sets:
  BB close grip bench press: 100x10,8,7,6
  high pull: 65x10,10,10,10
swiss ball crunch: 45x15,15,15

Swimming – Easy laps

Distance: 20 laps (1 km)
Duration: 00:22

OK, today was supposed to be a no-running day, but I was up and wanted to play with the Vibrams.

Distance: 4.69 mi
Duration: 01:18
Energy: 820 kcal (estimated by RunKeeper)

You can see the route here.

Afternoon – Cycling with the single-speed bike

Just a quick and easy ride from the house over to Duessen park and back. Kind of a big CCW circle.

Distance: 31.27 mi
Duration: 02:01
Energy: 1097 kcal (estimated by RunKeeper)

Ran into some heavy rain on Mount Houston rode. You can see the route here.