2010-09-04 (Saturday)

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Sep 042010
 

Kingwood Fit

Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Avg Run Cadence Max Run Cadence Steps Calories
1 00:09:08 00:09:01 1.00 0 14 09:08 09:00 07:19 135 144 87 91 0 94
2 00:09:07 00:09:08 1.00 24 0 09:07 09:07 06:52 144 147 85 87 0 104
3 00:09:13 00:09:07 1.00 0 0 09:13 09:06 05:59 146 152 84 86 0 102
4 00:09:30 00:09:11 1.00 3 4 09:30 09:10 06:04 145 152 83 87 0 96
5 00:09:09 00:09:01 1.00 5 0 09:09 09:00 07:22 149 153 85 87 0 103
6 00:09:01 00:08:57 1.00 5 12 09:02 08:56 07:20 150 159 85 87 0 100
7 00:08:28 00:08:14 1.00 0 7 08:28 08:13 04:43 155 176 87 104 0 97
8 00:00:02 00:00:03 0.01 0 0 06:46 07:47 08:12 168 169 83 83 0 1
Summary 01:03:42 01:02:42 7.01 37 37 09:05 08:56 04:43 146 176 85 104 0 697

2010-08-22 (Sunday)

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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

2010-08-21 (Saturday)

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Aug 212010
 

Kingwood Fit

Here are the splits from this morning 7 mile run with the Kingwood Fit running club. The average pace for miles 5 and 7 was a little bit fast. Have to monitor that more closely next time.

Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Avg Run Cadence Max Run Cadence Steps Calories
1 00:09:32 00:09:30 1.00 11 0 09:32 09:29 07:56 131 140 84 87 0 92
2 00:09:18 00:09:16 1.00 7 0 09:18 09:15 07:55 140 144 83 86 0 101
3 00:09:03 00:09:00 1.00 0 0 09:03 08:59 07:28 143 146 84 86 0 96
4 00:09:19 00:09:05 1.00 0 0 09:19 09:04 07:38 143 148 83 86 0 95
5 00:08:51 00:08:43 1.00 0 19 08:51 08:42 06:54 148 155 84 87 0 97
6 00:09:01 00:08:54 1.00 0 8 09:01 08:53 07:09 152 156 84 86 0 105
7 00:09:23 00:09:10 1.00 13 5 09:23 09:09 07:39 154 159 83 86 0 110
8 00:02:56 00:02:55 0.33 0 0 08:48 08:44 07:22 158 163 84 86 0 35
Summary 01:07:26 01:06:33 7.33 30 31 09:11 09:04 06:54 144 163 83 87 0 731

2010-08-15 (Sunday)

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

2010-08-14 (Saturday)

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Aug 142010
 

Kingwood Fit – 6 mile run

Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Avg Run Cadence Max Run Cadence Steps Calories
1 00:13:20 00:12:52 1.43 2 15 09:20 09:00 07:17 136 156 85 88 0 136
2 00:09:18 00:09:18 1.00 23 0 09:18 09:17 06:32 142 148 85 87 0 99
3 00:09:20 00:08:46 1.00 3 0 09:20 08:45 06:42 156 178 84 87 0 101
4 00:09:31 00:08:54 1.00 5 4 09:31 08:53 06:52 157 181 84 88 0 58
5 00:09:41 00:09:32 1.00 3 7 09:41 09:31 07:04 150 158 83 87 0 104
6 00:05:21 00:05:18 0.63 0 11 08:27 08:21 04:46 157 174 85 99 0 58
Summary 00:56:34 00:54:40 6.06 35 37 09:19 09:01 04:46 148 181 84 99 0 556

2010-08-11 (Wednesday)

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Aug 112010
 

Running Field Test

Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
Warm-Up 00:10:01 00:09:44 0.86 4 0 11:37 11:17 06:05 102 136 0 58
Run 00:08:02 00:07:57 1.19 0 4 06:45 06:40 05:28 156 165 0 100
Cool-Down 00:05:01 00:04:48 0.28 4 0 17:42 16:54 07:53 118 162 0 26
Summary 00:23:05 00:22:29 2.34 8 4 09:52 09:37 05:28 124 165 0 184

2010-08-06 (Friday)

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Aug 062010
 

Lunchtime Workout

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

2010-08-04 (Wednesday)

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Aug 042010
 

Sprints

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

2010-07-17 (Saturday)

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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.

Kingwood Fit 2010-07-17 (Saturday) - 1

Kingwood Fit 2010-07-17 (Saturday) - 2

Kingwood Fit 2010-07-17 (Saturday) - 3

Kingwood Fit 2010-07-17 (Saturday) - 4

Kingwood Fit 2010-07-17 (Saturday) - 5

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:

Crazy guy on a crazy bike at NW Cyclery

2010-07-10 (Saturday)

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Jul 102010
 

Getting Used to the Heat

The last two days have been very frustrating with regards to being able to get in a CrossFit workout. I had been planning on making the class at 18:30 on Friday, but got stuck late at the office helping a co-worker solve an issue with one of our end-user applications. Then, this morning, I had planned on getting to the 09:30 class. Left the house in what I thought was plenty of time. But found that the entire south-bound side of HWY 59 was closed for road construction. Finally got around that and thought that I could still make it to class in time, but then found out that the I-10 westbound exit was closed as well for road construction and by the time I managed to find away around all of that it was already time for class to start and I was still 10 minutes away. So I ended up driving back home, doing a few chores, and then going for a run.

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