Mcsween’s in the chase.

Post by:mcsween

Friday, September 19th, 2014 at 3:41 pm  |  No Comments »

 

Mixed route and a rabbit.

Once again I was duped by the weather people into not bringing my bike to work. Once more I found myself making the trip back so that I could get a ride in. The temperature was splendid in the low eighties, but it was windy (10mph up to 20mph) due to some weather coming in off the Atlantic. About a mile and a half after the sign in point I saw another rider about 1/4 of a mile ± in front of me. Rabbit!!! I made some decent gains for about a mile or so, but then I think he saw me and turned up the juice a little. I didn’t quite catch him in the four miles I had until my turn around point so I never did get to say "hi!" After turning around, even though I no longer had my rabbit, I still kept up the intensity, but I had to measure myself because I was now headed back into the wind. There is one four mile segment that I typically can gain 3 to 4 tenths of a mph on calm days. Today I could hardly maintain the average I had.   It was a tough finish too as about three of the last four miles were into the wind and I didn’t have a lot of kick left.   The final numbers might not be amazing, but overall this was a good ride for me.

Garmin details:  Mixed route

Workout:

  • Type: Cycle
  • Date: 09/19/2014
  • Time: 15:41:20
  • Total Time: 1:30:19.21
  • Average Heart rate: 165
  • Max Heart rate: 178
  • Calories: 1788
  • Distance: 27.59 miles
  • Average Speed: 18.33 mph
  • Max Speed: 35.6 mph
  • Ascent: 2,051.2 ft
  • Descent: 2,040.16 ft

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Post by:mcsween

Friday, September 19th, 2014 at 5:00 am  |  No Comments »

 

P90X-55 Core Synergistics

Not what was on the schedule but it was what Syndie and I scheduled.   Yoga was NOT!   This workout is good stuff and can be intense if you go for it.  Syndie was going after it today which motivated me to keep up.  There was a lot of huffing, puffing, and sweating going on to be sure, but we managed to get through it.   Thankfully there is no AbX at the end of this.

Workout:

  • Type: Strength Training
  • Date: 09/19/2014
  • Time: 05:00:00
  • Total Time: 1:00:00.00
  • Calories: 432

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Post by:mcsween

Tuesday, September 16th, 2014 at 2:17 pm  |  3 Comments »

 

Just the right ride.

Very sunny and a little warm today, but not horrible. First day back after a shitty Sunday and Monday. Wasn’t expecting much out of myself, so I rode within the limits of those expectations. Good that I listened to my intentions and didn’t go off chasing the carrot. Just a steady keep it moving effort that I was sure I could maintain the whole way. It seemed to work out OK as I ended with nearly the same time (slightly better) as I had for previous times on this route.   As a bonus I didn’t feel completely tore up at the end.   Just right.
Garmin details: Just the right ride.

Workout:

  • Type: Cycle
  • Date: 09/16/2014
  • Time: 14:17:02
  • Total Time: 1:05:18.80
  • Average Heart rate: 166
  • Max Heart rate: 179
  • Calories: 1255
  • Distance: 19.81 miles
  • Average Speed: 18.2 mph
  • Max Speed: 32.74 mph
  • Ascent: 1,353.39 ft
  • Descent: 1,338.41 ft

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Post by:mcsween

Saturday, September 13th, 2014 at 7:00 pm  |  2 Comments »

 

P90X-49 Xstretch

As usual I needed the stretch.   Connected with Jim and Syndie, who both had been mountain biking the day before, then sitting in chilly weather most of the day watching their son play tennis, so they too were ready for some stretch.   Lots of groaning laughing at each others misery as we went along.   Suffer with friends.  lol…  Still working the hamstrings.  One day I might legitimately reach my ankles.  :)

Workout:

  • Type: Flexibility
  • Date: 09/13/2014
  • Time: 19:00:00
  • Total Time: 1:00:00.00
  • Calories: 192

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Post by:mcsween

Friday, September 12th, 2014 at 5:00 am  |  2 Comments »

 

P90X-47 legs back AbX

When I crawled out of bed this morning I wasn’t sure if I’d be on my own or not for this thing.  I knew Syndie had a rough day yesterday and wouldn’t have really blamed her for begging off, but nope, there she was, answering back my email saying go ahead.  Having ridden yesterday afternoon I wasn’t extra keen on doing legs this morning, but I know I need a routine that will work more than just pedaling does.  The supporting muscles if you will?   With Syndie showing up I really had to do the routine and I guess vise verse for her.  We’re more willing to be there for the other person than for ourselves.  I’m pretty sure I could have easily gone back to bed.   As seems to be the norm though, once we got going it was OK.  Managed to get through most of the leg routines OK and added two more reps to each set of pullups.   Except for a spastic finish to Crunchy Frogs, AbX went well.

Workout:

  • Type: Strength Training
  • Date: 09/12/2014
  • Time: 05:00:00
  • Total Time: 1:15:00.00
  • Calories: 540

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Post by:mcsween

Thursday, September 11th, 2014 at 2:48 pm  |  2 Comments »

 

One of those days

Say it ain’t so, it was hotter than the weather pukes predicted it would be. Though I wasn’t feeling as crappy as Tuesday I wasn’t all that energetic either. Being hot, at the 14 mile mark I stopped at the water point and ran water over my head. Felt good and moved out on my merry way. Somewhere in the 17 mile area I was kind of daydreaming and ran up on a (new) pothole. I realized it in time to try a bunny hop, but I didn’t get a good hop so the back tire still hit pretty good and my tail light, which was only clipped to my saddle bag, went flying. I stopped, policed up all the parts and the batteries, and put it back together. Amazingly it still worked. I move out again, but that was not the end of my adventures for the day. At the 23.5 mile mark, cranking down the home stretch at 23 mph a car pulled out of a side street in front of me. I swerved to pass behind it and shouted "REALLY?", but she was totally oblivious (or didn’t give a shit). Ticked, but unscathed I continued to press for the end.
Garmin details: One of THOSE

Workout:

  • Type: Cycle
  • Date: 09/11/2014
  • Time: 14:48:06
  • Total Time: 1:25:02.30
  • Average Heart rate: 160
  • Max Heart rate: 178
  • Calories: 1519
  • Distance: 24.68 miles
  • Average Speed: 17.41 mph
  • Max Speed: 35.1 mph
  • Ascent: 1,899.07 ft
  • Descent: 1,910.11 ft

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Post by:mcsween

Wednesday, September 10th, 2014 at 5:00 am  |  1 Comment »

 

P90X-45 Back Bicep AbX

As seems to happen with these early morning workouts it took a little bit to get fully into the program this morning.  Once I got ramped up though it went fairly well.  Syndie had me feeling a bit like an under achiever as she was still hammering out reps long after I was done on several sets.   I felt well enough toward the end to up the weight on a couple sets.   AbX also went pretty well… though I’m pretty sure I looked quite spastic trying to do the crunchy frogs.   Totally out of sync with myself, but, spastic or not, I got them done after a fashion.

:D

Workout:

  • Type: Strength Training
  • Date: 09/10/2014
  • Time: 05:00:00
  • Total Time: 1:15:00.00
  • Calories: 540

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Post by:mcsween

Tuesday, September 9th, 2014 at 3:52 pm  |  1 Comment »

 

Nice afternoon…

…could have rode better. Everything was cool for about the first 3 miles. By the end of mile 5 I knew it was going to be ugly. Kind of funny because when I started I was sort of messing with doing one of the back loops and upping this to a thirty mile ride. HA! By mile 10 you would have had to pay me some pretty decent money to add those extra 5.5 miles. I felt like crap. Almost like I had bonked. I wish I could just play this off as a leisure ride, but no, fact of the matter is I was just struggling. I don’t even think having a newb to chase down would have helped me today. :) This is what inconsistent riding will do I guess. Still the miles are logged and so another one in the plus column. :D

Garmin details:  Nice horrible ride.

Workout:

  • Type: Cycle
  • Date: 09/09/2014
  • Time: 15:52:52
  • Total Time: 1:25:24.40
  • Average Heart rate: 157
  • Max Heart rate: 177
  • Calories: 1532
  • Distance: 24.5 miles
  • Average Speed: 17.21 mph
  • Max Speed: 37.85 mph
  • Ascent: 2,021.25 ft
  • Descent: 2,018.1 ft

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Post by:mcsween

Monday, September 8th, 2014 at 5:00 am  |  1 Comment »

 

P90X-43 Chest Shoulder Tris AbX

Whew… Parts of this didn’t go as well as other parts, especially at the beginning.   Unfortunately, unlike Syndie, I didn’t have a good excuse.  The pushups seemed tough today.  Toward the end it started getting better, but not much.  Humidity @ 97%… soaked.   AbX went well.

Workout:

  • Type: Strength Training
  • Date: 09/08/2014
  • Time: 05:00:00
  • Total Time: 1:15:00.00
  • Calories: 540

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Post by:mcsween

Sunday, September 7th, 2014 at 7:00 pm  |  No Comments »

 

P90X-42 Xstretch

Ooop… didn’t post the previous two workouts.   Both went well enough.   The legs and back did not leave me all sore this week at least.    Tonight though, was X stretch with was right on time.   Absolutely needed this tonight.   Had our whole crew, Jim, Syndie, my wife Kyong, and myself.   It may seem like an odd arrangement, but for anyone who has done it a number of times and heard Tony give his spiel for the umpteenth time, this is good.  Just razzing each other and a little live interaction makes it so much more tolerable.  All in the comfort of your own home.   There were a few hard working moments during the routine, but as usual, it felt very good when it was all done.

Workout:

  • Type: Flexibility
  • Date: 09/07/2014
  • Time: 19:00:00
  • Total Time: 1:00:00.00
  • Calories: 192

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September 2014
S M T W T F S
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Activities: This Week

Distances
Bike: 47 miles
Hours of Activity
 Bike: 2.6 - 72.2%
 Strength: 1.0 - 27.8%
  Total:3.6

Activities: Year to Date

Distances
Bike: 1,534 miles
Run : 7 miles
Walk: 4 miles
Hours of Activity
 Bike: 85.3 - 43.3%
 Run : 0.9 - 0.5%
 Strength: 84.3 - 42.8%
 Flex: 14.0 - 7.1%
 Walk: 1.3 - 0.7%
 Cardio: 11.0 - 5.6%
  Total:196.7

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