2010-08-22 (Sunday)

Aug 222010

BRICK – Bike

It was hot!

Split	Time	Moving Time	Distance	Elevation Gain	Elevation Loss	Avg Speed	Avg Moving Speed	Max Speed	Avg HR	Max HR	Avg Bike Cadence	Max Bike Cadence	Calories
1	00:04:25	00:04:06	1.00	11	0	13.6	14.6	17.2	104	112	59	70	28
2	00:03:43	00:03:33	1.00	0	5	16.1	16.9	18.9	116	124	71	185	30
3	00:03:30	00:03:20	1.00	0	7	17.1	18.0	19.3	119	125	74	80	32
4	00:03:24	00:03:22	1.00	0	13	17.6	17.8	20.3	126	132	72	83	33
5	00:03:36	00:03:33	1.00	12	0	16.6	16.9	19.4	127	135	71	80	35
6	00:03:06	00:03:00	1.00	0	0	19.3	20.0	23.2	133	142	80	94	32
7	00:02:58	00:02:56	1.00	0	0	20.1	20.5	21.6	132	139	82	89	32
8	00:03:19	00:03:17	1.00	11	0	18.1	18.3	19.9	135	138	74	82	37
9	00:03:29	00:03:20	1.00	10	0	17.2	18.0	22.5	131	139	74	92	34
10	00:03:16	00:03:15	1.00	0	27	18.4	18.5	23.1	130	134	75	84	32
11	00:02:56	00:02:55	1.00	15	0	20.4	20.6	22.7	128	134	84	92	26
12	00:03:06	00:03:06	1.00	14	0	19.4	19.4	21.7	131	136	79	89	30
13	00:02:58	00:02:58	1.00	7	0	20.2	20.2	22.3	131	134	83	91	28
14	00:03:30	00:03:25	1.00	0	0	17.1	17.6	26.3	127	136	76	110	27
15	00:02:28	00:02:29	1.00	0	22	24.2	24.2	30.7	133	138	90	122	24
16	00:02:46	00:02:47	1.00	11	0	21.6	21.6	25.0	133	140	80	90	27
17	00:03:20	00:03:18	1.00	7	0	18.0	18.2	23.1	128	134	75	85	25
18	00:03:58	00:03:44	1.00	0	0	15.1	16.1	20.6	124	129	70	84	25
19	00:03:13	00:03:11	1.00	0	0	18.6	18.8	21.6	125	131	79	88	22
20	00:03:21	00:03:20	1.00	9	0	17.9	18.0	20.8	128	133	76	87	27
21	00:03:05	00:03:03	1.00	6	0	19.5	19.7	22.1	127	133	91	101	23
22	00:03:14	00:03:11	1.00	8	0	18.5	18.8	25.1	124	133	85	101	21
23	00:03:03	00:03:02	1.00	0	10	19.6	19.8	22.1	119	123	81	91	14
24	00:02:57	00:02:51	1.00	0	5	20.3	21.1	24.4	124	138	85	98	19
25	00:03:16	00:03:16	1.00	0	5	18.3	18.4	22.7	129	138	77	93	27
26	00:03:12	00:03:09	1.00	0	8	18.7	19.0	28.2	126	145	79	104	21
27	00:03:16	00:03:11	1.00	6	0	18.4	18.8	21.9	121	142	79	88	18
28	00:03:16	00:03:15	1.00	0	8	18.3	18.5	20.4	118	125	76	84	15
29	00:03:29	00:03:24	1.00	0	18	17.2	17.6	21.7	126	135	74	88	25
30	00:03:47	00:03:47	1.00	32	0	15.8	15.9	19.0	125	135	74	87	24
31	00:03:17	00:03:18	1.00	0	0	18.2	18.2	21.6	119	126	77	96	16
32	00:03:22	00:03:17	1.00	0	9	17.8	18.3	20.7	121	126	76	84	17
33	00:03:06	00:03:07	1.00	0	9	19.3	19.3	22.2	124	129	80	90	19
34	00:03:36	00:03:26	1.00	0	8	16.6	17.5	21.9	130	138	72	90	29
35	00:02:55	00:02:53	1.00	9	0	20.5	20.8	26.3	124	136	83	104	17
36	00:02:34	00:02:31	1.00	0	0	23.3	23.8	25.9	129	135	84	93	21
37	00:02:58	00:02:53	1.00	0	15	20.2	20.8	24.3	120	124	76	86	13
38	00:03:14	00:03:07	1.00	0	0	18.5	19.3	22.5	118	121	70	81	13
39	00:02:50	00:02:48	1.00	0	9	21.1	21.4	24.5	122	128	76	88	16
40	00:02:51	00:02:49	1.00	0	4	21.0	21.3	24.5	126	131	76	88	19
41	00:02:52	00:02:47	1.00	10	0	20.9	21.6	23.6	127	132	76	85	20
42	00:02:57	00:02:54	1.00	6	0	20.2	20.7	24.3	127	133	76	88	20
43	00:03:33	00:03:25	1.00	11	5	16.9	17.6	25.3	127	141	73	89	24
44	00:01:02	00:00:55	0.24	0	0	13.7	15.7	20.2	121	126	66	78	5
Summary	02:20:25	02:17:14	43.24	197	188	18.5	18.9	30.7	125	145	76	185	“1	042″

BRICK – Run

Split	Time	Moving Time	Distance	Elevation Gain	Elevation Loss	Avg Pace	Avg Moving Pace	Best Pace	Avg HR	Max HR	Steps	Calories
1	00:09:05	00:08:58	1.00	4	0	09:05	08:57	06:36	141	150	0	102
Summary	00:09:05	00:08:58	1.00	4	0	09:05	08:57	06:36	141	150	0	102

2010-08-15 (Sunday)

Life No Responses »

Aug 152010

BRICK

Bike

Split	Time	Moving Time	Distance	Elevation Gain	Elevation Loss	Avg Speed	Avg Moving Speed	Max Speed	Avg HR	Max HR	Avg Bike Cadence	Max Bike Cadence	Calories
1	00:04:42	00:04:26	1.00	9	0	12.8	13.5	17.1	92	100	52	196	17
2	00:03:38	00:03:39	1.00	0	5	16.5	16.4	17.7	100	105	68	74	19
3	00:03:36	00:03:33	1.00	0	8	16.6	16.9	19.7	103	114	67	76	20
4	00:03:14	00:03:15	1.00	0	13	18.5	18.5	20.7	109	113	77	85	22
5	00:03:33	00:03:27	1.00	13	0	16.9	17.4	19.7	110	118	73	81	23
6	00:03:06	00:03:06	1.00	0	0	19.4	19.4	21.6	112	121	80	88	22
7	00:03:02	00:03:02	1.00	0	0	19.7	19.8	21.2	115	120	82	87	22
8	00:03:21	00:03:19	1.00	12	0	17.8	18.1	20.4	115	121	75	84	23
9	00:03:15	00:03:01	1.00	9	0	18.4	19.9	22.5	118	130	78	91	24
10	00:03:11	00:03:08	1.00	0	27	18.8	19.1	22.4	119	128	77	89	24
11	00:02:46	00:02:47	1.00	16	0	21.6	21.6	22.6	126	134	89	93	26
12	00:02:55	00:02:56	1.00	12	0	20.5	20.5	21.6	132	136	84	88	31
13	00:02:47	00:02:43	1.00	9	0	21.5	22.1	23.8	133	139	89	96	30
14	00:03:40	00:03:36	1.00	0	0	16.3	16.7	24.2	122	139	71	100	26
15	00:02:47	00:02:46	1.00	0	26	21.5	21.7	25.2	127	133	80	91	24
16	00:03:03	00:02:56	1.00	16	0	19.6	20.5	23.5	128	135	74	85	27
17	00:03:03	00:03:01	1.00	7	0	19.6	19.9	22.9	131	138	73	84	29
18	00:02:58	00:02:52	1.00	0	4	20.2	20.9	24.8	138	147	77	89	31
19	00:02:53	00:02:53	1.00	11	0	20.8	20.8	23.1	140	145	84	92	34
20	00:03:27	00:03:28	1.00	10	7	17.3	17.3	21.7	129	134	74	86	28
21	00:05:51	00:04:06	1.00	0	0	10.2	14.6	22.0	115	131	66	180	26
22	00:03:07	00:03:03	1.00	0	4	19.2	19.7	23.2	121	133	81	93	18
23	00:04:00	00:03:33	1.00	0	7	15.0	16.9	23.3	123	141	79	95	27
24	00:03:15	00:03:06	1.00	9	10	18.4	19.4	22.5	127	134	80	90	25
25	00:03:07	00:03:03	1.00	0	0	19.2	19.7	24.3	131	139	83	97	27
26	00:03:49	00:03:27	1.00	0	8	15.7	17.4	21.7	127	135	80	87	26
27	00:03:14	00:03:14	1.00	19	18	18.5	18.6	22.1	130	138	79	90	28
28	00:03:41	00:03:42	1.00	13	0	16.3	16.2	20.8	128	135	76	90	28
29	00:03:03	00:03:03	1.00	0	0	19.6	19.7	21.0	129	135	82	88	25
30	00:02:53	00:02:54	1.00	0	9	20.8	20.7	24.4	129	132	86	101	23
31	00:02:49	00:02:49	1.00	0	20	21.2	21.3	24.0	130	136	88	98	23
32	00:03:47	00:03:38	1.00	26	13	15.8	16.5	21.9	129	137	71	90	30
33	00:03:00	00:02:58	1.00	0	0	19.9	20.2	23.3	130	136	87	96	23
34	00:02:26	00:02:25	1.00	0	14	24.6	24.8	27.2	133	141	90	99	21
35	00:02:41	00:02:42	1.00	0	0	22.4	22.2	24.6	132	135	81	90	24
36	00:02:38	00:02:38	1.00	0	3	22.7	22.8	25.3	130	136	83	92	20
37	00:02:47	00:02:47	1.00	0	9	21.5	21.6	23.5	124	128	78	83	16
38	00:02:51	00:02:52	1.00	11	4	21.0	20.9	23.6	128	132	77	83	18
39	00:02:56	00:02:53	1.00	6	0	20.4	20.8	23.9	130	137	77	86	23
40	00:03:19	00:03:09	1.00	5	0	18.0	19.0	24.3	129	139	73	87	24
41	00:02:41	00:02:40	0.76	0	0	16.9	17.1	21.3	131	136	75	87	21
Summary	02:13:11	02:08:36	40.76	214	208	18.4	19.0	27.2	123	147	77	196	998

Run

Split	Time	Moving Time	Distance	Elevation Gain	Avg Pace	Avg Moving Pace	Best Pace	Avg HR	Max HR	Calories
1	00:08:25	00:08:08	1.00	5	08:25	08:07	06:55	146	159	97
2	00:00:01	–	0.00	0	10:12	–	09:21	144	144	0
Summary	00:08:27	00:08:08	1.00	5	08:25	08:06	06:55	145	159	97

2010-08-03 (Monday)

Life No Responses »

Aug 032010

Field Test

Split	Time	Moving Time	Distance	Elevation Gain	Elevation Loss	Avg Speed	Avg Moving Speed	Max Speed	Avg HR	Max HR	Avg Bike Cadence	Max Bike Cadence	Calories
Warm-Up	00:16:40	00:15:32	4.94	21	27	17.8	19.1	25.9	126	146	74	157	159
Test 1	00:06:52	00:06:51	3.01	6	0	26.3	26.4	30.0	158	163	84	95	91
Rest	00:10:06	00:09:21	2.49	35	19	14.7	15.9	22.1	127	158	62	79	76
Test 2	00:08:31	00:08:29	3.33	0	19	23.4	23.5	27.2	154	162	81	93	108
Cool-Down	00:18:31	00:18:04	4.97	27	24	16.1	16.5	24.7	128	145	70	96	114
Summary	01:00:41	00:58:17	18.73	89	89	18.5	19.3	30.0	134	163	72	157	548

Dangerous Driver of the Day

The driver of this vehicle almost caused an accident when he or she swooped across several lanes of traffic on HWY 59 S to get on the Weslayan exit. I had to brake hard to avoid hitting this person’s car which could have resulted in someone running into my car. For shame!

Brief lunchtime workout

Well I had intended to do some weight training during lunch today but got to the gym with no tennis shoes. As I was in no way going to dress out in gym clothes and dress shoes (shudder) I did some laps in the pool instead: Distance: 30 laps (1500 m) Duration: 00:30

2010-07-17 (Saturday)

Life No Responses »

Jul 172010

Kingwood Fit

Today was the first meeting of the Kingwood Fit running club for the 2010-2011 season. This year I am one of the coaches for the yellow pace group. We had a really good turn-out for today’s meeting. Here are a couple of pics.

NW Cyclery

I stopped by NW Cyclery today to pick up my packet for tomorrow’s Katy Flatlands Century ride. I saw this daring fellow in the parking lot out front:

2010-06-21 (Monday)

Life 1 Response »

Jun 212010

Managed to get up at 04:00 and so was able to make it on time to spin class at the City Centre Lifetime Fitness. Here is a shot of the parking garage when I got there this morning:

And this is what it looked like outside as I left the gym:

Beautiful, no? And with a temperature somewhere in the 70′s, still pleasant outside. But not for long my friends. Remember, today is the first day of summer! Continue reading »

2010-05-21 (Friday)

Life No Responses »

May 212010

Spinning Class

This morning had an excellent spinning class at the Houston City Center Lifetime Fitness. Nice place.

2010-02-03 (Wednesday)

Life 2 Responses »

Feb 032010

Triathlon Training, day 120

Cycling Field Test Instructions

Bike Field Test….warm up well then 3 miles steady full out to get max hr and avg hr. take 10 minutes endurance break and then repeat.

I ended up doing this indoors using my Tacx Flow ergotrainer because it was cold and raining outside. Here are the splits:

Split	Time	Distance	Avg Speed	Max Speed	Avg HR	Max HR	Avg Bike Cadence	Max Bike Cadence	Calories
Warm-Up	00:09:49	2.31	14.1	19.1	101	118	65	76	61
Warm-Up	00:03:30	1.04	17.7	26.4	115	130	67	100	28
Test 1	00:06:40	3.01	27	32.8	132	144	85	102	71
Recover	00:10:01	2.65	15.9	27.7	107	139	71	89	53
Test 2	00:06:30	3.1	28.7	57	139	147	90	100	71
Cool Down	00:05:04	0.98	11.5	26.8	97	115	60	87	17
Summary	00:41:37	13.08	18.9	57	114	147	73	102	301

Ted Nugent on Gun Control

A friend of mine sent me a copy of this video and I subsequently found it also posted on YouTube. It’s not real long and I encourage you to watch the entire video. I do not disagree with anything Ted says in this video.

2010-01-31 (Sunday)

Life No Responses »

Jan 312010

Triathlon Training, day 117

NROL Strength 1/D (#5) Did this workout fairly early over at Lifetime Fitness. Details

Duration: 01:02
WU x 00:10 elliptical
WT x 00:48
ST x 00:05
Sets:
1. AS1-chin up: 6, 3, 6, 1, 7
2. AS1-BB shoulder press: 6/75, 2/95, 7/75, 1/95, 1/65
3. AS2-DB bench press: 8/50, 10/50
4. AS2-wide grip cable seated row: 8/90, 9/90
5. SS1-lower body Russian twist: 10, 10
6. SS1-DB curl (left arm): 10/25, 10/25
7. SS1-DB tri extension (left arm): 10/25, 10/25


BRICK
Bike Details

Duration: 01:48
Distance: 30.56 mi

Run Details

Duration: 00:29
Distance: 3.02 mi

I was so cold when I got off the bike I fell over in the front yard. I couldn’t get my fingers to close and so had a hell of a time getting the bike shoes off and the running shoes on and then tying shoe laces!

Weekly Summary

	time	distance	YTD time	YTD distance
swimming	02:35	4.26 mi	13:05	21.04 mi
cycling	02:48	50.56 mi	04:20	76.01 mi
running	03:13	18.38 mi	23:25	138.44 mi
strength	02:02	n/a	07:50	n/a
total	10:38	73:20 mi	48:40	235.49 mi

2010-01-27 (Wednesday)

Life No Responses »

Jan 272010

Office Fitness

I read an article in the NY Times called Too Much Sitting Shortens Lives, Study Suggests. Let’s face it, people were designed to move. I already have a timer set on my work computer that reminds me to get up and walk around for a bit every hour. But then I saw something even better!

There is a device called a Trekmill Desk from a company called TrekDesk. This thing looks great! You can set the generous workspace height to whatever is comfortable for you. You will also need to get a treadmill. I did some searching on Amazon and found several very highly rated models in the $800-$1000 price range.

So figure about $1500 for the entire setup.

Triathlon Training, day 113

Cycling – Spinning Class at LTF Details

Duration: 01:00
Distance: 20 mi (estimated)

2010-01-24 (Sunday)

Life No Responses »

Jan 242010

Triathlon Training, day 110

Strength Training – NROL Strength 1/B (#5)

WU x 00:10 Elliptical
WT x 01:08, Sets:
1. bench press: 6/115, 1/135, 6/125, 2/145, 14/115
2. BB bent-over rows: 6/125, 2/140, 6/125, 2/140, 13/95
3. AS1-close grip lat pulldown (Cybex): 6/130, 9/130
4. AS1-DB shoulder press: 8/35, 8/35
5. SS1-lower body Russian twist: 10/BW, 10/BW
6. SS1- DB curl (left arm only): 10/25, 10/25
7. SS1- DB tricep extension (left arm only): 10/25, 10/25
ST x 00:05

BRICK Cycling Was very windy!

Duration: 01:32
Distance: 25.45 mi

Running

Duration: 00:51
Distance: 5.02 mi

Weekly Summary

	time	distance	YTD time	YTD distance
swimming	03:10	4.63 mi	10:30	16.78 mi
cycling	01:32	25.45 mi	01:32	25.45 mi
running	03:42	21.07 mi	20:12	120.06 mi
strength	01:53	n/a	05:48	n/a
total	10:17	51.15 mi	38.02	162.29 mi

Older Entries

GordyBlog

2010-08-22 (Sunday)

BRICK – Bike

BRICK – Run

2010-08-15 (Sunday)

BRICK

Bike

Run

2010-08-03 (Monday)

Field Test

Dangerous Driver of the Day

Brief lunchtime workout

2010-07-17 (Saturday)

Kingwood Fit

NW Cyclery

2010-06-21 (Monday)

2010-05-21 (Friday)

Spinning Class

2010-02-03 (Wednesday)

Triathlon Training, day 120

Ted Nugent on Gun Control

2010-01-31 (Sunday)

Triathlon Training, day 117

Weekly Summary

2010-01-27 (Wednesday)

Office Fitness

Triathlon Training, day 113

2010-01-24 (Sunday)

Triathlon Training, day 110

Weekly Summary

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