It was hot!

BRICK – Run

Bike

Run

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

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:

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! Here is a great pseudo-commercial for the new iPhone 4:

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

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:

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.

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

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)

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