Posted on February 9th, 2010 by efranlje
- 10 min warm up
- 2×5 min BCR/13: 1.5 min seated; 1.5 min standing; 2 min easy spin
- 4 min easy spin recovery
- 4×2 min BCR/13 (2 min recovery between)
- 5 min cool down
Workout:
- Type: Cycle
- Date: 02/09/2010
- Time: 05:30:00
- Total Time: 00:45:00.00
- Calories: 423
Filed under: Cycle |
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Posted on February 8th, 2010 by efranlje
Sick all weekend - finally broke last night. Good run. Really felt like I had good form.
Workout:
- Type: Run
- Date: 02/08/2010
- Time: 06:00:00
- Total Time: 00:30:00.00
- Calories: 356
- Distance: 2.75 miles
- Average Pace: 10:54.55/mile
Filed under: Run |
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Posted on February 4th, 2010 by efranlje
Light "get the legs moving" day on the hotel elliptical.
Workout:
- Type: General Cardio
- Date: 02/04/2010
- Time: 08:00:00
- Total Time: 00:25:00.00
- Calories: 230
Filed under: General Cardio |
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Posted on February 3rd, 2010 by efranlje
Inserted 6×20 second strides around the halfway point.
Workout:
- Type: Run
- Date: 02/03/2010
- Time: 08:30:58
- Total Time: 1:12:18.65
- Average Heart rate: 161
- Max Heart rate: 176
- Calories: 978
- Distance: 8.24 miles
- Average Pace: 8:46.74/mile
- Max Pace: 4:25.92/mile
- Ascent: 1,301.42 ft
- Descent: 1,293.54 ft
Filed under: Run |
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Posted on February 2nd, 2010 by efranlje
8 x 20 second strides
Workout:
- Type: Run
- Date: 02/02/2010
- Time: 08:47:18
- Total Time: 00:32:29.96
- Average Heart rate: 163
- Max Heart rate: 180
- Calories: 545
- Distance: 3.84 miles
- Average Pace: 8:27.71/mile
- Max Pace: 4:44.11/mile
- Ascent: 487.66 ft
- Descent: 509.34 ft
Filed under: Run |
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Posted on February 2nd, 2010 by efranlje
Core and legs
Workout:
- Type: Strength Training
- Date: 02/02/2010
- Time: 08:00:00
- Total Time: 00:50:00.00
- Calories: 371
Filed under: Strength Training |
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Posted on January 30th, 2010 by efranlje
Workout:
- Type: Run
- Date: 01/30/2010
- Time: 14:05:47
- Total Time: 1:00:10.50
- Average Heart rate: 165
- Max Heart rate: 188
- Calories: 999
- Distance: 7.07 miles
- Average Pace: 8:30.35/mile
- Max Pace: 5:00.69/mile
- Ascent: 562.2 ft
- Descent: 588.21 ft
Filed under: Run |
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Posted on January 30th, 2010 by efranlje
Workout:
- Type: Strength Training
- Date: 01/30/2010
- Time: 03:00:00
- Total Time: 1:00:00.00
- Calories: 445
Filed under: Strength Training |
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Posted on January 29th, 2010 by efranlje
I didn’t have the stomach to head out in the cold and wind this morning, so onto the treadmill I hopped. 10 min easy run warm up, then slow ramp to 8/min mile. Inserted a few “hills” in the middle to stave off boredom (6% grade, 3×1 min). 5 minute cool down (slowing reducing pace).
Workout:
- Type: Run
- Date: 01/29/2010
- Time: 06:00:00
- Total Time: 00:35:00.00
- Calories: 625
- Distance: 4 miles
- Average Pace: 8:44.78/mile
Filed under: Run |
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Posted on January 28th, 2010 by efranlje
My first session with resistance bands. Great product, great exercises. Today and the next few sessions are all about getting the movements down. As someone who travels, this is a great way to take the gym with me.
Workout:
- Type: Strength Training
- Date: 01/28/2010
- Time: 05:45:00
- Total Time: 00:45:00.00
- Calories: 334
Filed under: Strength Training |
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