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 running club homework for 2009-07-21
Did light running workout at Bally’s during lunch today on the treadmill.
Program: Hill, Level 6 Warm Up: 4 min @ 4 mi/h Run: 15 min @ 8 mi/h + 15 min @ 6 mi/h Cool Down: 4 min @ 3.5 mi/h Calories: 587
Had a great time at the 2009 Katy Flatland Century ride. Had a bit of a problem at around mile 70 or so. A group of us missed a turn marker (or it was missing) and ended up way off course. Had to back-track and get local advise to find our way back to the path. No worries though! Turned really hot by the end of the ride!!!
Ride Time: 05:09 Calories: 7,258 HR (average): 135 HR (max) 156
This morning at 07:00 I attended my first meeting with the Kingwood Fit running club. I found out about them from a link on the Chevron Houston Marathon site when I was signing up for the Houston Marathon.
The meeting was extremely well organized and I can’t imagine finding a nicer bunch of folks anywhere. Since I missed their first seasonal meeting (which was last weekend) I didn’t get a chance to do the time trials and be assigned to a group.
The folks at the sign-up desk decided to start me in the yellow group, which maintains an average pace of 9 to 10 minutes per mile. I hope to graduate up to faster groups as my fitness level increases and my weight decreases. A 9 minute average pace for a marathon distance would result in an overall time of 3 hours and 56 minutes. I would like to do better than that for my first marathon. But even just to finish would be great!
Decided to start posting workouts. This was today’s.
NROL, Fat Loss 2B, #6