Sunday, September 30, 2018

Monday, October 1


Tuesday, October 1
8 x (2' x 2')

Wednesday, October 3
hamstring curl
leg extension
compound row
lateral raise
back extension, roman chair

Thursday, October 4
6 x (3' x 2')

Friday, October 5

Saturday, October 6
5 x (3' x 2')


Sunday, October 7
leg press
lat pulldown
chest press
biceps curl
ab crunch


Monday, October 8
7 x (3' x 2')

Tuesday, October 9



Wednesday, October 10

Thursday, October 11


Friday, October 12


Saturday, October 13






Saturday, September 22, 2018

Monday, September 24
wu
6 x (1' run x 2' walk)
cd

Tuesday, September 25
leg curl
leg extension
row
fly
roman chair

Wednesday, September 26
wu
10 x (1' run x 2' walk)
cd

Thursday, September 27
leg press
lat pulldown
press
curl
rotisserie

Friday, September 28
wu
7 x (2' run x 2' walk)
cd

Saturday, September 29
30' rowing


Sunday, September 30
wu
6 x (2' run x 2' walk)
cd

Monday, May 8, 2017

30' R/W 2:2

 

Summary

Name 30' R/W 2:2
Start Time 4/28/2017 8:20 AM (UTC-05:00) Category My Activities:Running
Distance 2.85 mi Time 00:30:34.0
Time Moving 00:30:34.0 Stopped 00:00:06.0
Avg. heart rate 136.7 bpm Max. heart rate 164.3 bpm
Total Ascent 58 ft
+20 ft/mi
Total Descent -52 ft
-18 ft/mi
Weather 34.5 °F
Notes Always a flood of memories while running around Fort Lane.

Heart Rate

Min. Max. Avg.
78.7bpm 164.3bpm 136.7bpm

Splits

No Start
Time
Start
Distance
Duration Distance Elevation
Change
Ascent/
Descent
Avg. grade
Ascent
Avg. grade
Descent
Average
Pace
Average
Heart rate
1 8:21:14 AM 0.00 mi 00:02:56 0.25 mi +14 ft +23 ft / -9 ft 0.07 mi @ +6.0% 0.04 mi @ -4.5% 11:43 min/mi 105.1 bpm (58%)
2 8:24:09 AM 0.25 mi 00:02:59 0.25 mi -5 ft +0 ft / -5 ft - - 11:56 min/mi 125.9 bpm (70%)
3 8:27:08 AM 0.50 mi 00:02:06 0.25 mi -29 ft +0 ft / -29 ft - 0.15 mi @ -3.6% 08:25 min/mi 135.1 bpm (75%)
4 8:29:14 AM 0.75 mi 00:02:49 0.25 mi -3 ft +0 ft / -3 ft - - 11:17 min/mi 128.6 bpm (71%)
5 8:32:04 AM 1.00 mi 00:02:56 0.25 mi +5 ft +0 ft / 5 ft - - 11:45 min/mi 139.0 bpm (77%)
6 8:35:00 AM 1.25 mi 00:02:18 0.25 mi +11 ft +3 ft / 8 ft 0.02 mi @ +2.6% - 09:14 min/mi 142.8 bpm (79%)
7 8:37:24 AM 1.50 mi 00:02:40 0.25 mi +27 ft +23 ft / 4 ft 0.12 mi @ +3.8% 0.01 mi @ +6.7% 10:40 min/mi 141.2 bpm (78%)
8 8:40:04 AM 1.75 mi 00:02:54 0.25 mi -10 ft +0 ft / -10 ft - 0.04 mi @ -5.3% 11:35 min/mi 146.3 bpm (81%)
9 8:42:58 AM 2.00 mi 00:01:59 0.25 mi -13 ft +0 ft / -13 ft - 0.03 mi @ -9.7% 07:57 min/mi 150.2 bpm (83%)
10 8:44:57 AM 2.25 mi 00:02:53 0.25 mi +9 ft +6 ft / 4 ft 0.05 mi @ +2.3% - 11:32 min/mi 145.4 bpm (81%)
11 8:47:50 AM 2.50 mi 00:02:48 0.25 mi +4 ft +7 ft / -3 ft 0.05 mi @ +2.6% 0.03 mi @ -1.9% 11:12 min/mi 155.3 bpm (86%)
12 8:50:38 AM 2.75 mi 00:00:57 0.10 mi -13 ft +0 ft / -13 ft - 0.05 mi @ -4.6% 09:39 min/mi 138.6 bpm (77%)
Totals: 00:30:34.0 2.85 mi -1 ft +62 ft / -64 ft 0.31 mi @ +3.8% 0.34 mi @ -3.5% 10:44 min/mi 136.7 bpm (76%)

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

7M R/W 2:2

 

Summary

Name 7M R/W 2:2
Location Bear River, UT
Start Time 5/1/2017 5:09 PM (UTC-05:00) Category My Activities:Running
Distance 6.76 mi Time 01:17:37.0
Time Moving 01:17:37.0 Stopped 00:00:20.0
Avg. heart rate 140.5 bpm Max. heart rate 161.0 bpm
Weather Partly cloudy; 46.9 °F
Notes Gutted this one out. It was not pretty!

Heart Rate

Min. Max. Avg.
82.0bpm 161.0bpm 140.5bpm

Splits

No Start
Time
Start
Distance
Duration Distance Elevation
Change
Ascent/
Descent
Avg. grade
Ascent
Avg. grade
Descent
Average
Pace
Average
Heart rate
1 5:09:35 PM 0.00 mi 00:03:08 0.25 mi -34 ft +0 ft / -34 ft - 0.16 mi @ -3.9% 12:30 min/mi 97.6 bpm (54%)
2 5:12:46 PM 0.25 mi 00:03:01 0.25 mi -3 ft +2 ft / -5 ft 0.02 mi @ +2.3% - 12:04 min/mi 127.4 bpm (71%)
3 5:15:47 PM 0.50 mi 00:02:19 0.25 mi -23 ft +0 ft / -23 ft - 0.07 mi @ -6.2% 09:17 min/mi 134.8 bpm (75%)
4 5:18:06 PM 0.75 mi 00:02:37 0.25 mi -31 ft +0 ft / -31 ft - 0.13 mi @ -4.7% 10:26 min/mi 125.8 bpm (70%)
5 5:20:43 PM 1.00 mi 00:02:56 0.25 mi -16 ft +0 ft / -16 ft - 0.08 mi @ -4.0% 11:43 min/mi 132.6 bpm (74%)
6 5:23:39 PM 1.25 mi 00:01:56 0.25 mi -24 ft +0 ft / -24 ft - 0.08 mi @ -5.8% 07:43 min/mi 136.3 bpm (76%)
7 5:25:34 PM 1.50 mi 00:02:52 0.25 mi -26 ft +0 ft / -26 ft - 0.07 mi @ -7.0% 11:29 min/mi 131.2 bpm (73%)
8 5:28:27 PM 1.75 mi 00:02:47 0.25 mi -3 ft +1 ft / -5 ft 0.01 mi @ +2.1% - 11:08 min/mi 140.0 bpm (78%)
9 5:31:14 PM 2.00 mi 00:02:19 0.25 mi +23 ft +1 ft / 21 ft 0.01 mi @ +2.0% - 09:18 min/mi 142.1 bpm (79%)
10 5:33:33 PM 2.25 mi 00:03:06 0.25 mi +27 ft +17 ft / 10 ft 0.14 mi @ +2.3% - 12:23 min/mi 141.2 bpm (78%)
11 5:36:39 PM 2.50 mi 00:03:05 0.25 mi +20 ft +14 ft / 6 ft 0.09 mi @ +2.8% - 12:19 min/mi 146.5 bpm (81%)
12 5:39:44 PM 2.75 mi 00:02:44 0.25 mi +21 ft +11 ft / 10 ft 0.10 mi @ +2.2% - 10:56 min/mi 150.0 bpm (83%)
13 5:42:28 PM 3.00 mi 00:02:44 0.25 mi +35 ft +29 ft / 6 ft 0.13 mi @ +4.1% - 10:57 min/mi 141.5 bpm (79%)
14 5:45:12 PM 3.25 mi 00:03:06 0.25 mi -2 ft +0 ft / -2 ft - 0.02 mi @ -2.0% 12:25 min/mi 142.9 bpm (79%)
15 5:48:18 PM 3.50 mi 00:03:15 0.25 mi +34 ft +26 ft / 8 ft 0.15 mi @ +3.2% - 13:01 min/mi 148.8 bpm (83%)
16 5:51:34 PM 3.75 mi 00:02:48 0.25 mi +33 ft +30 ft / 3 ft 0.18 mi @ +3.2% - 11:10 min/mi 152.1 bpm (85%)
17 5:54:21 PM 4.00 mi 00:02:48 0.25 mi +15 ft +21 ft / -6 ft 0.11 mi @ +3.7% 0.02 mi @ -5.3% 11:14 min/mi 143.3 bpm (80%)
18 5:57:10 PM 4.25 mi 00:03:09 0.25 mi -7 ft +0 ft / -7 ft - 0.03 mi @ -5.0% 12:36 min/mi 142.1 bpm (79%)
19 6:00:19 PM 4.50 mi 00:02:58 0.25 mi -9 ft +0 ft / -9 ft - 0.06 mi @ -2.7% 11:51 min/mi 145.4 bpm (81%)
20 6:03:16 PM 4.75 mi 00:02:40 0.25 mi +31 ft +28 ft / 2 ft 0.19 mi @ +2.8% - 10:41 min/mi 147.8 bpm (82%)
21 6:05:56 PM 5.00 mi 00:03:09 0.25 mi +31 ft +20 ft / 11 ft 0.13 mi @ +2.9% - 12:38 min/mi 148.3 bpm (82%)
22 6:09:06 PM 5.25 mi 00:03:01 0.25 mi -24 ft +0 ft / -24 ft - 0.12 mi @ -4.0% 12:06 min/mi 144.0 bpm (80%)
23 6:12:19 PM 5.50 mi 00:02:48 0.25 mi -32 ft +0 ft / -32 ft - 0.14 mi @ -4.3% 11:10 min/mi 148.1 bpm (82%)
24 6:15:07 PM 5.75 mi 00:02:19 0.25 mi -16 ft +0 ft / -16 ft - 0.05 mi @ -5.9% 09:17 min/mi 145.1 bpm (81%)
25 6:17:26 PM 6.00 mi 00:03:25 0.25 mi +20 ft +15 ft / 6 ft 0.09 mi @ +3.1% - 13:42 min/mi 148.0 bpm (82%)
26 6:20:52 PM 6.25 mi 00:03:20 0.25 mi +1 ft +9 ft / -9 ft 0.06 mi @ +2.9% 0.04 mi @ -4.0% 13:18 min/mi 142.6 bpm (79%)
27 6:24:14 PM 6.50 mi 00:03:03 0.25 mi -34 ft +0 ft / -34 ft - 0.17 mi @ -3.9% 12:14 min/mi 146.6 bpm (81%)
28 6:27:19 PM 6.75 mi 00:00:13 0.01 mi -1 ft +0 ft / -1 ft - - 17:44 min/mi 128.8 bpm (72%)
Totals: 01:17:37.0 6.76 mi +4 ft +225 ft / -221 ft 1.41 mi @ +3.0% 1.23 mi @ -3.4% 11:29 min/mi 140.5 bpm (78%)

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

30' Walk

 

Summary

Name 30' Walk
Location Bear River, UT
Start Time 5/2/2017 7:50 AM (UTC-05:00) Category My Activities:Other
Distance 1.84 mi Time 00:32:13.0
Time Moving 00:32:13.0 Stopped 00:00:00.0
Avg. heart rate 109.3 bpm Max. heart rate 127.2 bpm
Weather 34.6 °F

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

30' Walk

 

Summary

Name 30' Walk
Location Houston, TX
Start Time 5/8/2017 5:00 AM (UTC-05:00) Category My Activities:Other
Distance 1.93 mi Time 00:30:49.0
Time Moving 00:30:49.0 Stopped 00:00:00.0
Avg. heart rate 96.4 bpm Max. heart rate 100.5 bpm
Weather Sunny
Notes Doctor says I have acute bronchitis. Lovely ....

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

Thursday, April 27, 2017

30' Walk

 

Summary

Name 30' Walk
Location Houston, TX
Start Time 4/27/2017 6:19 AM (UTC-05:00) Category My Activities:Running
Distance 1.97 mi Time 00:30:56.0
Time Moving 00:30:56.0 Stopped 00:00:00.0
Avg. heart rate 99.6 bpm Max. heart rate 116.6 bpm
Weather Partly cloudy; 54.8 °F

Heart Rate

Min. Max. Avg.
88.8bpm 116.6bpm 99.6bpm

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

Wednesday, April 26, 2017

30' R/W 2:2

 

Summary

Name 30' R/W 2:2
Location Houston, TX
Start Time 4/26/2017 6:49 AM (UTC-05:00) Category My Activities:Running
Distance 2.90 mi Time 00:30:18.0
Time Moving 00:30:18.0 Stopped 00:00:01.0
Avg. heart rate 138.8 bpm Max. heart rate 175.9 bpm
Weather Partly cloudy; 77.8 °F
Notes Felt okay. Recoveries didn't seem to refresh as much as typical.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 6:49:44 AM 0.00 mi 00:03:03 0.25 mi 12:12 min/mi 104.6 bpm (58%)
2 6:52:47 AM 0.25 mi 00:02:50 0.25 mi 11:20 min/mi 139.8 bpm (78%)
3 6:55:36 AM 0.50 mi 00:02:01 0.25 mi 08:04 min/mi 151.7 bpm (84%)
4 6:57:38 AM 0.75 mi 00:02:53 0.25 mi 11:34 min/mi 132.0 bpm (73%)
5 7:00:32 AM 1.00 mi 00:02:47 0.25 mi 11:09 min/mi 140.1 bpm (78%)
6 7:03:19 AM 1.25 mi 00:02:10 0.25 mi 08:38 min/mi 139.1 bpm (77%)
7 7:05:29 AM 1.50 mi 00:02:54 0.25 mi 11:34 min/mi 137.8 bpm (77%)
8 7:08:22 AM 1.75 mi 00:02:25 0.25 mi 09:40 min/mi 150.5 bpm (84%)
9 7:10:47 AM 2.00 mi 00:02:21 0.25 mi 09:23 min/mi 138.0 bpm (77%)
10 7:13:08 AM 2.25 mi 00:02:57 0.25 mi 11:48 min/mi 146.9 bpm (82%)
11 7:16:05 AM 2.50 mi 00:02:06 0.25 mi 08:23 min/mi 157.2 bpm (87%)
12 7:18:10 AM 2.75 mi 00:01:52 0.15 mi 12:44 min/mi 141.6 bpm (79%)
Totals: 00:30:18.0 2.90 mi 10:28 min/mi 138.8 bpm (77%)

Heart Rate

Min. Max. Avg.
76.3bpm 175.9bpm 138.8bpm

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

Monday, April 24, 2017

30' R/W 2:2

 

Summary

Name 30' R/W 2:2
Location Houston, TX
Start Time 4/24/2017 5:57 AM (UTC-05:00) Category My Activities:Running
Distance 2.89 mi Time 00:30:40.0
Time Moving 00:30:40.0 Stopped 00:00:00.0
Avg. heart rate 136.0 bpm Max. heart rate 164.3 bpm
Weather Sunny; 53.0 °F
Notes In retrospect, pushed this a little too hard.

Heart Rate

Min. Max. Avg.
76.3bpm 164.3bpm 136.0bpm

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

Sunday, April 23, 2017

30' Walk

 

Summary

Name 30' Walk
Location Houston, TX
Start Time 4/23/2017 7:18 AM (UTC-05:00) Category My Activities:Other
Distance 1.94 mi Time 00:31:54.0
Time Moving 00:31:54.0 Stopped 00:00:00.0
Avg. heart rate 94.9 bpm Max. heart rate 109.3 bpm
Weather Sunny; 53.7 °F

Heart Rate

Min. Max. Avg.
68.2bpm 109.3bpm 94.9bpm

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)