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
Sunday, September 30, 2018
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
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)
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