232.4
RHR = 40
AM Workout: 45 minute spinning with Average HR = 111.
Potential bonus workout this evening is a 5K rowing workout.
The walking works! Busy work days have forced me to walk at night. Last night's walk along the waterfront was wonderful--crystal clear night with the stars and the moon reflecting on the water. It was peaceful and lovely and 50 minutes of calorie burn.
PM Workout: 5K rowing in 20:25; Ave HR = 115
Wednesday, February 28, 2007
Tuesday, February 27, 2007
Monday, February 26, 2007
The New Week
233.4
RHR=44
10K rowing in 41:26.2 Ave HR = 117
1st K 4:11 HR = 97
2nd 4:06 HR = 111
3rd 4:08 HR = 115
4th 4:08 HR = 117
5th 4:08 HR = 116
6th 4:20 HR = 119 ("paddled" during drink break)
7th 4:04 HR = 124
8th 4:09 HR = 123
9th 4:08 HR = 126
Last 4:05 HR = 126
A very good workout. 10K is the new threshold, both rowing and running.
RHR=44
10K rowing in 41:26.2 Ave HR = 117
1st K 4:11 HR = 97
2nd 4:06 HR = 111
3rd 4:08 HR = 115
4th 4:08 HR = 117
5th 4:08 HR = 116
6th 4:20 HR = 119 ("paddled" during drink break)
7th 4:04 HR = 124
8th 4:09 HR = 123
9th 4:08 HR = 126
Last 4:05 HR = 126
A very good workout. 10K is the new threshold, both rowing and running.
Sunday, February 25, 2007
Running and walking
233.6
RHR = 37
I'm fat and happy. Today's workout is my longest run of the week, I'm targeting 14K (8.68 miles). I'll stick to the treadmill even though the temperature is supposed to soar into the mid-30s. The roads are narrow because of the snow banks and the trails are snow covered. I'm hoping to move outside by mid to late March, though.
I actually have a race to focus on. It's a triathlon! Next Sunday, March 4, the spinning group from the gym will spin, then run to Brian Boru, then run in the Brian Boru 5K road race, then drink beer. A perfect event. I'm going to stick to the promise I made to myself--nothing anaerobic until April, so I'll run the race rather than race it, but it should be a fun day and a great workout.
Oh yeah, the walking reference in the title. I'm going to add a 5K daily walk minimum to my strategery. It will definitely help with the weight loss.
Sunday's run: 14K in 1:16:37 with Ave. HR = 116.
For the week:
Running = 31.8 K
Rowing = 20K
Spinning = 3.5 hours
Drinks during "blackout period" = 0
Weight loss = 3.4 pounds
Weekly score = B+
The running, rowing, and spinning all went well. The no drinking during the blackout period was good, but I drank way too much during the allowable timeframes. Perhaps as a result my weight loss was disappointing.
RHR = 37
I'm fat and happy. Today's workout is my longest run of the week, I'm targeting 14K (8.68 miles). I'll stick to the treadmill even though the temperature is supposed to soar into the mid-30s. The roads are narrow because of the snow banks and the trails are snow covered. I'm hoping to move outside by mid to late March, though.
I actually have a race to focus on. It's a triathlon! Next Sunday, March 4, the spinning group from the gym will spin, then run to Brian Boru, then run in the Brian Boru 5K road race, then drink beer. A perfect event. I'm going to stick to the promise I made to myself--nothing anaerobic until April, so I'll run the race rather than race it, but it should be a fun day and a great workout.
Oh yeah, the walking reference in the title. I'm going to add a 5K daily walk minimum to my strategery. It will definitely help with the weight loss.
Sunday's run: 14K in 1:16:37 with Ave. HR = 116.
For the week:
Running = 31.8 K
Rowing = 20K
Spinning = 3.5 hours
Drinks during "blackout period" = 0
Weight loss = 3.4 pounds
Weekly score = B+
The running, rowing, and spinning all went well. The no drinking during the blackout period was good, but I drank way too much during the allowable timeframes. Perhaps as a result my weight loss was disappointing.
Saturday, February 24, 2007
233.2
RHR = 51 (previous night's beer related)
2 Hour Spin; Ave. HR = 106
The total HR average was lowered by a 5 minute bio break in the middle of the workout. I found the workout very tough, generally. My legs seem tired and sore. In reviewing my splits, I seemed to accomplish what I had hoped to accomplish:
Warm up 34:13 HR = 96
Then:
1:52 hard HR = 113
3:04 moderate HR = 108
1:27 hard HR = 114
3:02 moderate HR = 108
0:57 hard HR = 115
ETC., for 2 hours. I capped out at 128. In our work pieces during the second half of the workout we were supposed to be working at a rate between 5 and 15 beats below AT, and during the "recovery" sessions, our HR was supposed to stay at leats 20-25 beats below AT. I believe I hit those measurements (I don't know exactly what my cycling AT is).
I used the Nike HR Monitor and got none of the scary numbers I get when I run.
I find that this process (from the Concept 2 webpage, whch is full of useful stuff that extends beyond rowing) for determining Aerobic zone and Anaerobic Threshold ranges works quite well for me:
Aerobic Training Heart Rate Range
Let’s say you are 50 years old, with a resting heart rate of 60. Using 220 minus your age, 220 - 50, you calculate a MHR of 170. Subtracting RHR from MHR, you get 170 - 60 = 110 for your HRR. Your aerobic training heart rate range will lie between 50% and 75% of your HRR: 50% of 110 = 55; 75% of 110 = 83. Adding these figures back on to your resting heart rate gives: 60 + 55 = 115 and 83 + 60 = 143. Thus your aerobic THRR is 115 to 143 beats per minute. If you exercise below 115, you will decrease the efficiency of your workout. If you exercise above 143 for any length of time, you will feel some stress.
Anaerobic Threshold Heart Rate Range
The anaerobic threshold is the zone in between aerobic and anaerobic training. On a strong 5000 meter piece, or a best effort for 30 minutes, you are probably working at your anaerobic threshold. To calculate this range, take 80 to 85% of your HRR. Using the HRR of the first example we get: 80% of 110 = 88 and 85% of 110 = 94. Adding these figures back on to your RHR gives: 88 + 60 = 148 and 94 + 60 = 154. Thus your anaer-obic threshold THRR is 148 to 154 beats per minute.
Sorry about all the boring blather.
RHR = 51 (previous night's beer related)
2 Hour Spin; Ave. HR = 106
The total HR average was lowered by a 5 minute bio break in the middle of the workout. I found the workout very tough, generally. My legs seem tired and sore. In reviewing my splits, I seemed to accomplish what I had hoped to accomplish:
Warm up 34:13 HR = 96
Then:
1:52 hard HR = 113
3:04 moderate HR = 108
1:27 hard HR = 114
3:02 moderate HR = 108
0:57 hard HR = 115
ETC., for 2 hours. I capped out at 128. In our work pieces during the second half of the workout we were supposed to be working at a rate between 5 and 15 beats below AT, and during the "recovery" sessions, our HR was supposed to stay at leats 20-25 beats below AT. I believe I hit those measurements (I don't know exactly what my cycling AT is).
I used the Nike HR Monitor and got none of the scary numbers I get when I run.
I find that this process (from the Concept 2 webpage, whch is full of useful stuff that extends beyond rowing) for determining Aerobic zone and Anaerobic Threshold ranges works quite well for me:
Aerobic Training Heart Rate Range
Let’s say you are 50 years old, with a resting heart rate of 60. Using 220 minus your age, 220 - 50, you calculate a MHR of 170. Subtracting RHR from MHR, you get 170 - 60 = 110 for your HRR. Your aerobic training heart rate range will lie between 50% and 75% of your HRR: 50% of 110 = 55; 75% of 110 = 83. Adding these figures back on to your resting heart rate gives: 60 + 55 = 115 and 83 + 60 = 143. Thus your aerobic THRR is 115 to 143 beats per minute. If you exercise below 115, you will decrease the efficiency of your workout. If you exercise above 143 for any length of time, you will feel some stress.
Anaerobic Threshold Heart Rate Range
The anaerobic threshold is the zone in between aerobic and anaerobic training. On a strong 5000 meter piece, or a best effort for 30 minutes, you are probably working at your anaerobic threshold. To calculate this range, take 80 to 85% of your HRR. Using the HRR of the first example we get: 80% of 110 = 88 and 85% of 110 = 94. Adding these figures back on to your RHR gives: 88 + 60 = 148 and 94 + 60 = 154. Thus your anaer-obic threshold THRR is 148 to 154 beats per minute.
Sorry about all the boring blather.
Friday, February 23, 2007
The Daily Double (sort of)
232.6
RHR = 40
The day started on a sad note: the news of the passing of Dennis Johnson, a former great (really good numbers but even better at doing all the little things and best, perhaps, at being a teamate) NBA player and champion. Dead of an apparent heart attack at 52. Sudden, shocking, and sad. And way too soon.
I had a perfect (for my current condition) row:
5K in 20:07.9 with total average HR = 117
1st K 4:08 Ave. HR = 96
2nd K 4:04 Ave. HR = 115
3rd K 4:03 Ave. HR = 119
4th K 4:00 Ave. HR = 125
5th K 3:52 Ave. HR =131
I hopped on the treadmill optimistically hoping that my HR monitor concerns were a thing of the past. My run did not go as I'd hoped. I struggled again with screwy monitor readings and then a bout of bad math.
4.6K in 27:09; Ave HR = 144
1st K in 6:02; Ave HR = 108
2nd K in 5:42; Ave HR = 115
3rd K in 5:29; Ave HR = 129 (issues here w/HR spiking above 200, I backed off the pace)
Last 9:55; Ave. HR = 191 (???). Here's also where the bad math kicked in--I'd been converting miles (the treadmill shows only mile fractions) to kilometers and I messed this one up. The HR reading on the treadmill, by the way was fairly normal with occasional brief spikes. I'm going to try again, this time with my Polar HR Monitor, on Sunday, but will continue to back off if the numbers are disconcerting despite the fact that I feel fine while running. I've also scheduled a doctor's appointment.
RHR = 40
The day started on a sad note: the news of the passing of Dennis Johnson, a former great (really good numbers but even better at doing all the little things and best, perhaps, at being a teamate) NBA player and champion. Dead of an apparent heart attack at 52. Sudden, shocking, and sad. And way too soon.
I had a perfect (for my current condition) row:
5K in 20:07.9 with total average HR = 117
1st K 4:08 Ave. HR = 96
2nd K 4:04 Ave. HR = 115
3rd K 4:03 Ave. HR = 119
4th K 4:00 Ave. HR = 125
5th K 3:52 Ave. HR =131
I hopped on the treadmill optimistically hoping that my HR monitor concerns were a thing of the past. My run did not go as I'd hoped. I struggled again with screwy monitor readings and then a bout of bad math.
4.6K in 27:09; Ave HR = 144
1st K in 6:02; Ave HR = 108
2nd K in 5:42; Ave HR = 115
3rd K in 5:29; Ave HR = 129 (issues here w/HR spiking above 200, I backed off the pace)
Last 9:55; Ave. HR = 191 (???). Here's also where the bad math kicked in--I'd been converting miles (the treadmill shows only mile fractions) to kilometers and I messed this one up. The HR reading on the treadmill, by the way was fairly normal with occasional brief spikes. I'm going to try again, this time with my Polar HR Monitor, on Sunday, but will continue to back off if the numbers are disconcerting despite the fact that I feel fine while running. I've also scheduled a doctor's appointment.
Thursday, February 22, 2007
Beer makes a difference
Or maybe lack of beer:
231.8
RHR = 41
I'm off to run on tired legs. We'll see how that goes.
It went badly:
5K in 29:15; HR Ave = 136. HR erratic and periodically soaring throughout. I took splits at each mile:
Mile 1 = 9:50; HR = 135
Mile 2 = 9:14; HR = 136
Mile 3 = 8:57; HR = 137
Last .1 = 1:02; HR = 137
The averages themselves are unremarkable except that I ran very slowly and my perceived exertion was much lower than that indicated by this data. The spikes to above 200 range were concerning. At my last EKG (18 months ago), the doctor pointed out some benign (according to him) irregularity--like a hitch in the heart beat. I wonder if this is getting picked up? I guess I'll continue to monitor and get it checked out. It's funny that this doesn't happen with rowing or cycling.
231.8
RHR = 41
I'm off to run on tired legs. We'll see how that goes.
It went badly:
5K in 29:15; HR Ave = 136. HR erratic and periodically soaring throughout. I took splits at each mile:
Mile 1 = 9:50; HR = 135
Mile 2 = 9:14; HR = 136
Mile 3 = 8:57; HR = 137
Last .1 = 1:02; HR = 137
The averages themselves are unremarkable except that I ran very slowly and my perceived exertion was much lower than that indicated by this data. The spikes to above 200 range were concerning. At my last EKG (18 months ago), the doctor pointed out some benign (according to him) irregularity--like a hitch in the heart beat. I wonder if this is getting picked up? I guess I'll continue to monitor and get it checked out. It's funny that this doesn't happen with rowing or cycling.
Wednesday, February 21, 2007
Progress
234.2
RHR = 40
Erg 7.5K in 30:42.1; Ave HR = 118. Maybe the issue yesterday was my heart, not my monitor, it (both heart and monitor) worked fine today.
Because I have it (skip this part and get to the really interesting stuff below, readers):
1st K: 4:08; HR = 94
2nd K: 4:08; HR =111
3rd K: 4:06; HR = 119
4th K: 4:02; HR = 122
5th K: 4:07; HR = 122
6th K: 4:06; HR = 123
7th K: 4:09; HR = 125
Last 500m: 1:56; HR = 133
This is a big mid-week workout day, with my bonus workout, a 1.5 hour spinning session, scheduled for tonight. I need to get that one in, eat healthily and in moderation, then have a Thursday AM run that goes much better than my Tuesday AM run. Is that asking for too much?
It remains a bit of a challenge to fall asleep without my medicinal hops. I'm looking forward to Friday at 4:00. It seems like a perfect time to make my Uncle Billy's debut. Uncle Billy describes itself as a Rest-O-Bar. It's a 2K walk from my place, I'll stop along the way at the Front Room, the Snug, Shay's and/or the White Heart to make sure that I don't get parched during the walk.
PM Workout: The Spin. 1:34:00 Ave. HR = 102. I found this workout very difficult despite the relatively low HR reading. Quad and other leg pain (the kind of pain that comes from exertion, while exerting) throughout; back pain (the kind that comes from sitting on a bicycle seat for 1.5 hours) after 45 minutes or so.
RHR = 40
Erg 7.5K in 30:42.1; Ave HR = 118. Maybe the issue yesterday was my heart, not my monitor, it (both heart and monitor) worked fine today.
Because I have it (skip this part and get to the really interesting stuff below, readers):
1st K: 4:08; HR = 94
2nd K: 4:08; HR =111
3rd K: 4:06; HR = 119
4th K: 4:02; HR = 122
5th K: 4:07; HR = 122
6th K: 4:06; HR = 123
7th K: 4:09; HR = 125
Last 500m: 1:56; HR = 133
This is a big mid-week workout day, with my bonus workout, a 1.5 hour spinning session, scheduled for tonight. I need to get that one in, eat healthily and in moderation, then have a Thursday AM run that goes much better than my Tuesday AM run. Is that asking for too much?
It remains a bit of a challenge to fall asleep without my medicinal hops. I'm looking forward to Friday at 4:00. It seems like a perfect time to make my Uncle Billy's debut. Uncle Billy describes itself as a Rest-O-Bar. It's a 2K walk from my place, I'll stop along the way at the Front Room, the Snug, Shay's and/or the White Heart to make sure that I don't get parched during the walk.
PM Workout: The Spin. 1:34:00 Ave. HR = 102. I found this workout very difficult despite the relatively low HR reading. Quad and other leg pain (the kind of pain that comes from exertion, while exerting) throughout; back pain (the kind that comes from sitting on a bicycle seat for 1.5 hours) after 45 minutes or so.
Tuesday, February 20, 2007
New Stuff
237.2
RHR =39
8K in 47:41; Ave. HR = 134. A terrible run, with HR erratic and at times soaring. I had to scale back to 10 minute miles. This may be the result of one of my new toys, a Nike HR monitor. I picked it up for $100, I needed a watch anyway. I'm concerned that the monitor is NFG though.
Last night was my foirst no booze night and it was not particularly challenging except that I couldn't fall asleep without my 4-6 medicinal brews. And why did my weight go up?
RHR =39
8K in 47:41; Ave. HR = 134. A terrible run, with HR erratic and at times soaring. I had to scale back to 10 minute miles. This may be the result of one of my new toys, a Nike HR monitor. I picked it up for $100, I needed a watch anyway. I'm concerned that the monitor is NFG though.
Last night was my foirst no booze night and it was not particularly challenging except that I couldn't fall asleep without my 4-6 medicinal brews. And why did my weight go up?
Monday, February 19, 2007
New Rules of Engagment....
......in the battle against slothdom. No booze between 4:00 PM Sunday and 4:00 PM Friday. Also, I will now post my morning heart rate.
236.8 (Did not meet goal)
RHR = 44
7.5K Erg in 30:59.7; Ave HR = 116; Max = 133
236.8 (Did not meet goal)
RHR = 44
7.5K Erg in 30:59.7; Ave HR = 116; Max = 133
Sunday, February 18, 2007
Blogging is dangerous
236.0 (both Saturday and Sunday)
Saturday = 2 hour spin session
Sunday = 12K running in 65:00; Ave. HR = 114.
For the week: A "C". 2 hours of spinning; 16K on the erg; and 25K of running.
Jeff and Meg came to visit me in my new place yesterday and brought a housewarming gift: a case of seltzer water. Jeff was going to bring beer but had read some drivel on my blog about my quiting drinking and therefore brought water. The seltzer water is great and is much appreciated. But my drinking statement has since been adjusted to a moderation technique which I will document and adhere to. Anyway, Jeff and Meg and I solved the no beer challenge by walking out to the Snug and quaffing pints of Guiness.
Saturday = 2 hour spin session
Sunday = 12K running in 65:00; Ave. HR = 114.
For the week: A "C". 2 hours of spinning; 16K on the erg; and 25K of running.
Jeff and Meg came to visit me in my new place yesterday and brought a housewarming gift: a case of seltzer water. Jeff was going to bring beer but had read some drivel on my blog about my quiting drinking and therefore brought water. The seltzer water is great and is much appreciated. But my drinking statement has since been adjusted to a moderation technique which I will document and adhere to. Anyway, Jeff and Meg and I solved the no beer challenge by walking out to the Snug and quaffing pints of Guiness.
Friday, February 16, 2007
Thursday, February 15, 2007
Storm
235.6
AM: 5K erg in 20:36.3; HR Ave. = 117
PM: 5K run in 28:17; HR Ave. = 114
The daily double.
We had a violent and beautiful storm during the day and through the night yesterday. It was great getting home--to my new place--and making my way out to a couple of the neighborhood establishments. The Front Room, in addition to having wonderful food, might have the best happy hour in town. Some very nice and generously portioned wines for $2 glass, and yesterday Shipyard pints were $2.50. I sought shelter from the storm and met some of my new neighbors there.
AM: 5K erg in 20:36.3; HR Ave. = 117
PM: 5K run in 28:17; HR Ave. = 114
The daily double.
We had a violent and beautiful storm during the day and through the night yesterday. It was great getting home--to my new place--and making my way out to a couple of the neighborhood establishments. The Front Room, in addition to having wonderful food, might have the best happy hour in town. Some very nice and generously portioned wines for $2 glass, and yesterday Shipyard pints were $2.50. I sought shelter from the storm and met some of my new neighbors there.
Wednesday, February 14, 2007
Oops
237.6
A bad day yesterday. As I result of some jet lag I had a poor night's sleep and slept through my alarm. I therefore missed my morning workout but did not miss my daily alotment of calories. I gained weight.
A decent recovery this morning: an 8K run in 44:40 with Ave. HR = 119. I'm hoping to get to the 1.5 hour spinning sessing this evening, and finish the week strong. I'd planned a 50K week (combined running and rowing) and the two spinning sessions. I'll need focus and no more mishaps to hit that benchmark.
A bad day yesterday. As I result of some jet lag I had a poor night's sleep and slept through my alarm. I therefore missed my morning workout but did not miss my daily alotment of calories. I gained weight.
A decent recovery this morning: an 8K run in 44:40 with Ave. HR = 119. I'm hoping to get to the 1.5 hour spinning sessing this evening, and finish the week strong. I'd planned a 50K week (combined running and rowing) and the two spinning sessions. I'll need focus and no more mishaps to hit that benchmark.
Tuesday, February 13, 2007
Monday, February 12, 2007
Saturday, February 10, 2007
Thursday, February 8, 2007
Wednesday, February 7, 2007
Quick Update from Tokyo
Sunday, Feb. 4: 10K in 55:15; Ave. HR = 129
Tuesday, Feb. 6: 8K in 47:08; Ave. HR = 111; Max. HR = 130
Wednesday, Feb. 7: 10.5K in 61 minutes; Ave. HR = 126
Tuesday, Feb. 6: 8K in 47:08; Ave. HR = 111; Max. HR = 130
Wednesday, Feb. 7: 10.5K in 61 minutes; Ave. HR = 126
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