| Split | Time | Moving Time | Distance | Avg Pace | Avg Moving Pace | Best Pace | Avg HR | Max HR | Avg Run Cadence | Max Run Cadence | Steps | Calories |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Warm-Up | 00:09:52 | 00:09:52 | 0.79 | 12:33 | 12:32 | 08:08 | 102 | 130 | 71 | 85 | 0 | 58 |
| Run | 00:16:18 | 00:16:18 | 2.01 | 08:07 | 08:07 | 07:34 | 142 | 147 | 88 | 93 | 0 | 182 |
| Cool-Down | 00:05:03 | 00:04:47 | 0.30 | 16:42 | 15:48 | 08:29 | 116 | 147 | 61 | 87 | 0 | 25 |
| Summary | 00:31:14 | 00:30:57 | 3.10 | 10:05 | 09:59 | 07:34 | 125 | 147 | 78 | 93 | 0 | 265 |
Did this workout over lunch at the LA Fitness that is close to the office.
| Split | Time | Moving Time | Distance | Avg Pace | Avg Moving Pace | Best Pace | Avg HR | Max HR | Avg Run Cadence | Max Run Cadence | Steps | Calories |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Warm-Up | 00:09:34 | 00:09:20 | 0.78 | 12:19 | 11:59 | 08:42 | 102 | 127 | 71 | 83 | 0 | 55 |
| Sprint 1 | 00:01:51 | 00:01:52 | 0.26 | 07:06 | 07:06 | 06:56 | 138 | 145 | 88 | 90 | 0 | 19 |
| Recovery | 00:00:41 | 00:00:42 | 0.05 | 13:13 | 13:16 | 07:36 | 138 | 144 | 79 | 85 | 0 | 7 |
| Sprint 2 | 00:01:47 | 00:01:48 | 0.26 | 06:53 | 06:55 | 06:40 | 141 | 148 | 86 | 87 | 0 | 20 |
| Recovery | 00:01:02 | 00:01:02 | 0.09 | 11:22 | 11:12 | 07:06 | 139 | 148 | 79 | 84 | 0 | 11 |
| Sprint 3 | 00:01:40 | 00:01:41 | 0.27 | 06:16 | 06:16 | 06:04 | 148 | 156 | 90 | 94 | 0 | 19 |
| Recovery | 00:00:46 | 00:00:46 | 0.06 | 13:20 | 13:16 | 07:06 | 147 | 156 | 78 | 79 | 0 | 9 |
| Sprint 4 | 00:01:48 | 00:01:48 | 0.28 | 06:22 | 06:22 | 04:57 | 152 | 159 | 88 | 92 | 0 | 22 |
| Recovery | 00:00:31 | 00:00:32 | 0.03 | 15:47 | 16:02 | 12:25 | 149 | 155 | 78 | 79 | 0 | 7 |
| Sprint 5 | 00:01:45 | 00:01:45 | 0.28 | 06:21 | 06:20 | 05:48 | 153 | 162 | 92 | 98 | 0 | 21 |
| Recovery | 00:00:37 | 00:00:37 | 0.04 | 16:04 | 16:03 | 11:02 | 153 | 160 | 78 | 79 | 0 | 8 |
| Sprint 6 | 00:01:32 | 00:01:33 | 0.27 | 05:49 | 05:50 | 05:23 | 158 | 167 | 93 | 101 | 0 | 19 |
| Recovery | 00:00:34 | 00:00:34 | 0.04 | 13:15 | 13:13 | 05:48 | 161 | 167 | 77 | 84 | 0 | 8 |
| Cool-Down | 00:05:40 | 00:05:21 | 0.32 | 18:01 | 16:57 | 13:27 | 120 | 152 | 60 | 78 | 0 | 32 |
| Summary | 00:29:56 | 00:29:21 | 3.02 | 09:53 | 09:42 | 04:57 | 127 | 167 | 76 | 101 | 0 | 257 |
| 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 |
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!
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
After work today I stopped by the local LA Fitness and did a swim at a steady endurance pace.
Distance: 2500 m
Duration: 00:47
Folks today is the start of the 2010 Badwater ultra-marathon. For those not familiar with this event – It is a 135 mile run from Death Valley to Mount Whitney. Damn.
Made the 06:00 workout at UniversalCrossfit this morning. Today we did 5 circuits of:
clean & jerk x 5 (95) deadlift x 5 (225) pull-ups x 5 run 300 m
My time was 24:17 and I was a sweaty dog at the end of it.
Took a short lunch break and swam for 30 minutes over at LA Fitness (which is about 2 blocks from the office). Total distance = 1600m (just under a mile).
This morning’s CrossFit WOD was Pukey Brewster. It was deceptively simple: 150 Burpee’s (the last 15 with dumb-bells). My time was an appalling 27:23 (probably not too bad for a CF newbie).
Had my very first CrossFit workout. It was really intense. I went to Universal CrossFit, which is a cool place located at the intersection of Roy and Maxie Streets in what I think would be considered the Heights area of Houston. Our instructor was Jimmy. He went out of his way to make sure I understood all of the exercises and also the basic science and philosophy of CrossFit. I met Daniel, Victoria, and Jonathan. Our Workout Of the Day (WOD) was 5 sets of:
5 back squats 5 box jumps 5 wall ball 100m sprint 200m jog jump rope x 2 min
Here is a (blurry) shot of the gym (box?):
Right around the corner of the gym was a couple of very cool lots that had some metal art / art car action going on:
Went for a quick swim at lunch time. Just did 22 minutes for a total distance of 1050m.
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!
Here is a pic I took the other day in the parking garage by Lifetime Fitness, City Centre in Houston. My pal Tracy (who is up in PA) is really fond of these and so this one’s for you Tracy!
This morning had an excellent spinning class at the Houston City Center Lifetime Fitness. Nice place.