Wednesday, September 30, 2009

Wed 09-30-09

Couch-to-5k Week 5 Day 2 - home out to charter school/Edgewood & back

Total distance: 2.86 mi
Total time: 31:08
Avg speed: 5.51 mph
Avg pace: 10:53/mi

Decided that I'm going to try & sign up for the Great Gobbler 5k as my first official 5k race on 11/14. The benefit is that it takes place in Maumelle so I will be very familiar with the route. That gives me plenty of time to finish Couch-to-5k. Goals are obviously to try to do the entire race without walking and shooting for a sub 30-min time.

Tuesday, September 29, 2009

Tues 09-29-09

Mtn biked along NLR River Trail. Started at BDB -> Pfieffer Loop -> Emerald Park -> NLR Riverfront -> Junction St Bridge -> LR Riverfront/train depot -> Clinton Library/Heifer Int'l -> Jct St Bridge -> BDB

Total distance: 20.78 mi
Total time: 1:47:31
Avg speed: 11.60 mph
Avg pace: 5.10 min/mi

Monday, September 28, 2009

Mon 09-28-09

Couch-to-5k Week 5 Day 1 (repeat after week off recuperating from Raid the Rock) @ Big Dam Bridge.

Total distance: 3.11 mi
Total time: 34:31
Avg speed: 5.41 mph
Avg pace: 11:05/mi

Monday, September 21, 2009

Sat 09-19-09

Raid the Rock 2009, baybee!! Approx. 40 mi course (7 mi paddling, 23 mi mtn biking, 10 mi trekking). Finished unofficially in 4th place (out of 10) in the solo long course division in approximately 9 hrs 45 min. Will know the final ranking plus actual time when the results are posted later today. However, the top 2 finishers in the solo division actually raced together as a team the whole time & planned to ahead of time, EVEN THOUGH there was a 2-person team category. Yeah, so we had a couple of sandbaggers. If they raced in the division they were supposed to, I would have placed 2nd. Darn it!

IMO, I ran a great major mistakes, found all the CPs relatively quickly, had a good pace and didn't overdo it like I did last year. I was very pleased and satisfied with the final result.

The rope section this year was a zip line across White Oak Bayou. Short, but quick & fun. The paddle this year seemed REALLY long to me - probably where I lost the most time.

Wednesday, September 16, 2009

Wed 09-16-09

Still traveling in Thibodaux, LA

Utilized fitness room @ Hampton Inn & Suites.

Couch-to-5k W5D2 on treadmill for 31min

Lifecycle for 15min
Elliptical trainer for 20min

Tues 09-15-09

Traveling in Thibodaux, LA

one hundred push ups W4D1C3: 21-25-21-21-36 (max)

Sunday, September 13, 2009

Sun 09-13-09

Trail ride in Maumelle - rode up to water tower & down trail to Millwood Circle. Broke the screen on my Garmin Edge hopping a log & endo'ing on the other side. Grrr!!!

Total distance: 10.84 mi
Total time: 1:01:17
Avg speed: 10.6 mph
Elevation gained: 540 ft
Calories burned: 602

Saturday, September 12, 2009

Sat 09-12-09

~4 mi trail run/hike of base trail at Pinnacle Mtn State Park and hike up & down West Summit Trail

Total time: 1:54:11

Ran/walked first 1.5 mi; but felt super tired/out of it going up summit trail. Terrible workout but at least I got out.

Thursday, September 10, 2009

Thurs 09-10-09

Couch-to-5k Week 5 Day 1 - Ran at the BDB after work; ran a little more than the specified workout.

Total distance: 3.20 mi
Total time: 35:03
Avg speed: 5.48 mph
Avg pace: 10:57/mi

Tues 09-08-09

Group mtn bike training ride w/Nick, Leia, & Erin. BDB -> BSA Burns Park trails -> Pfieffer Loop

Total distance: 13.86 mi
Total time: 1:52:01
Avg speed: 7.42 mph
Avg pace: 8:04/mi
Total elevation: 475 ft

Mon 09-07-09

Couch-to-5k Week 4 Day 3 - home to Garden Oaks subdivision & back

Distance: 2.90 mi
Time: 32:21
Avg speed: 5.38 mph
Avg pace: 11:39/mi

one hundred push ups W4D2C3 - 25-29-25-25-23 (max). Couldn't do the recommended max. Will have to repeat.

Also did "toned-down" core ab workout from what I could remember from the climbing gym.

Saturday, September 5, 2009

Sat 09-05-09

Couch-to-5k W4 Day 2

Home to charter school & back

Total distance: 2.85 mi
Total time: 32:30
Avg speed: 5.26 mph
Avg pace: 11:24/mi

Fri 09-04-09

Needed to take a day off to recuperate. Ended up doing one hundred push ups anyway.

W4D1C3 - 21-25-21-21-40 (max)

Thursday, September 3, 2009

Thurs 09-03-09

Couch-to-5k Week 4 Day 1 - Brisk 5min warm-up walk, (3min jog, 90sec walk, 5min jog, 2.5min walk)x2, 5 min warm-down walk. Ran from home to charter school & back @ 7am.

Total distance: 2.78 mi
Time: 31:42
Avg speed: 5.3mph
Avg pace: 11:24min/mi
Total ascent: 186ft
Total cal burned: 185

Avg heart rate: 144 bpm
Max heart rate: 172pm

Wed 09-02-09

LR Climbing Center w/Tina & Tony

Climbed about 5 or 6 times

Did 6min core "crunch" workout as well.

Wednesday, September 2, 2009

Tues 09-01-09

Group mtn bike ride. Started at Cook's Landing, rode along NLR River Trail until skate park- did Emerald Park in reverse; rode to Vista to BMX track -> Pfieffer Loop + BDB

Total distance: 15.17 mi
Total time: 1:51:10
Avg speed: 8.2 mph
Avg pace: 7:19/mi
Total cal: 929 cal
Total ascent: 992 ft

Tuesday, September 1, 2009

Mon 08-31-09

Mtn biking at Burns Park BSA trails. Parked at BSA trailhead parking; Mostly biked area between there and Arlene Laman. Did CARVE crit loop twice with time of 6:26 BOTH times!

Total distance: 6.75 mi
Total time: 58:19
Avg speed: 6.9 mph
Avg pace: 8:38/mi
Total cal: 542 cal
Total ascent: 678 ft