Mcsween’s in the chase.

Post by:mcsween

Tuesday, August 19th, 2014 at 2:47 pm  |  2 Comments »

 

Backed off

Started off with a pretty decent push today, but it became clear that I would not be able to keep that kind of push going. At the 7 mile mark ± I stopped and dumped water on my head across my shoulders and front of my shirt. Quite overheated. The next 5 miles I backed off a bit to keep from overheating again, but it was complicated by a battle with wind. (Phone app said 20 - 25 mph) Made sure to stop again at the water point and douse myself good.   With the ride pretty much being a bust I just kept it steady on the way back and rolled with what I had.
Gamin details: Backed off

Workout:

  • Type: Cycle
  • Date: 08/19/2014
  • Time: 14:47:38
  • Total Time: 1:24:30.65
  • Average Heart rate: 160
  • Max Heart rate: 183
  • Calories: 1570
  • Distance: 24.5 miles
  • Average Speed: 17.39 mph
  • Max Speed: 36.93 mph
  • Ascent: 1,927.02 ft
  • Descent: 1,911.65 ft

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Post by:mcsween

Monday, August 18th, 2014 at 7:00 pm  |  No Comments »

 

P90X-22 NOT yoga Xstretch

My flexibility stinks, but even so, if there is a routine that I can say I like Xstretch is it.   I really have to fight to do some of the moves, especially the hamstring stuff, but it is the kind of thing I need.  Probably more than the few times it rolls around as a scheduled workout.    Hooked up with Syndie and Jim on facetime.  My spouse was invited too, but she had already done a yoga workout earlier so wasn’t much up for another hour of stretch.   Not exactly  a rousing workout to do the facetime with, not a lot of cheering to be had.  Still it beats doing it alone and we still had a few moments… Syndie wiping out her husband when she fell over. heheheh…   Syndie giving me hell… ok… encouragement when it came to the ham stretches.   She gave me hell about doing those more often out of cycle.   :D    In the end, as usual, I felt better for doing it.   I’ll have to schedule better with my wife next time and we’ll have a regular party of it.   :D

Workout:

  • Type: Flexibility
  • Date: 08/18/2014
  • Time: 19:00:00
  • Total Time: 1:00:00.00
  • Calories: 192

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Post by:mcsween

Friday, August 15th, 2014 at 5:00 am  |  3 Comments »

 

P90X-19 Legs Back AbX

So, being the genius that I am I rode hard the afternoon before and found myself with legs n back this morning.   The only thing I stayed away from though was the wall squats.  They tear me up on good days, much less as wobbly as I felt today.  I did some regular unweighted squats instead.  Hard to believe I was glad to reach AbX.   No problem there today,well except for keeping the leg that’s up in the air straight during scissors, but I made the effort.   :)

Workout:

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

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Post by:mcsween

Thursday, August 14th, 2014 at 2:06 pm  |  4 Comments »

 

Toolin’ along to a PR

It wasn’t in my head when I started to be getting any PRs today, but danged if once I got a few miles in I wasn’t ramping it up. The temps were pretty warm but the humidity was low enough that sweat actually evaporated and helped cool me off a bit. I really cranked on the first two splits and hit the hills pretty solid.  At least I wasn’t fighting a completely erratic wind like Tuesday.  Yet again I had no juice to push on my favorite flat spot and would have been fighting an easterly headwind even if I did. The whole backside of the ride was a fight to maintain what I had. I felt pretty good when I managed to top my the byatch with my average still intact. My title says "Toolin’ along…" more like "grinding in out".   Too stubborn to let the average go and ended up pretty spent at the end.  The reward was that I beat my previous record for the route by 3/10ths for an 18.3 average.  Even on Strava, the most anal estimator of elevation, I climbed 1460 ft.  Garmin has 1720 ft.   I have it as it kicked my @$$.
Garmin details.  Toolin’ grinding.

Workout:

  • Type: Cycle
  • Date: 08/14/2014
  • Time: 14:06:12
  • Total Time: 1:20:16.33
  • Average Heart rate: 162
  • Max Heart rate: 177
  • Calories: 1581
  • Distance: 24.5 miles
  • Average Speed: 18.31 mph
  • Max Speed: 37.32 mph
  • Ascent: 1,917.58 ft
  • Descent: 1,921.91 ft

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Post by:mcsween

Wednesday, August 13th, 2014 at 5:00 am  |  1 Comment »

 

P90X-17 shoulders arms abX

Started turning up the heat on this routine.   Upped something on most everything.  Rushed through, which probably inhibited some sets, but still went after it.  Syndie still emailed me and cheered me on even though she’s out camping with her family.  Hit AbX hard as well.   Soaked at the end.

Workout:

  • Type: Strength Training
  • Date: 08/13/2014
  • Time: 05:00:00
  • Total Time: 1:15:00.00
  • Calories: 540

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Post by:mcsween

Tuesday, August 12th, 2014 at 2:35 pm  |  2 Comments »

 

Outriding the storm

No… not REO Speedwagon Riding the Storm Out. :) Started the ride at 91° and blustery winds due to incoming rain. Didn’t care, I needed a ride. Changed into my riding duds at work. Got a couple odd looks as I headed out the front door. Maybe it was my Yellow n Black n White ARMY sleeveless jersey or the tight shorts. I’m going to go with, "It’s the look people give when they don’t understand exercise or don’t understand why someone would do it voluntarily." At any rate, the sky looked… turbulent… Yes, the clouds were stacking something fierce and rain appeared imminent. Immediately upon starting to ride the gusty, directionally erratic, winds had a field day with me. Needing the ride, but not really wanting to get caught in a T-storm I kept the pressure on myself pretty good.  When I get a bead on the wind I generally just deal with it, but today it was driving me nuts as it would change directions on me within a 1/4 mile span and then change back again in the next.  I couldn’t let up though.   By the time I got to my one mile sprint point I was shot.  No doubt something to do with setting a PR for the previous 5 mile segment by 55 seconds (or by 1 mph faster than the last time).  There was no sprint in me, the skies were getting darker though so I still pushed right along at a 20 mph clip for that mile.  Through the rollers I only managed a little gain as I was still playing cat and mouse with an erratic wind.  Even though I made gains of nearly 2/10ths, the last 3 mile, "home stretch" was rough.  One minute the wind would help me then wham, it would slap me down.  A complete stop at an intersection zapped momentum and I dumped a lot of juice getting back up to speed.  At the most dangerous (at least a half dozen near misses over the years) a lady pulled out in front of me.   As she did so she looked up and saw me.  I probably would have managed to pass behind her at any rate, but she was pretty startled and gunned it to get out of the way giving me a clear path.  As I topped the last hill 1/4 of a mile from the truck I could see a wall of rain coming in a couple miles off.   No time wasted getting my bike loaded up and I no sooner got out of the parking lot and it began.  There are days you can cut yourself some slack, then there are days where you’re in it neck deep (for whatever reason) and you better buck up or there will be consequences.   Today was one of those days for me.
Garmin details: Outriding the storm.

Workout:

  • Type: Cycle
  • Date: 08/12/2014
  • Time: 14:35:08
  • Total Time: 1:22:34.04
  • Average Heart rate: 160
  • Max Heart rate: 178
  • Calories: 1589
  • Distance: 24.51 miles
  • Average Speed: 17.81 mph
  • Max Speed: 35.26 mph
  • Ascent: 2,004.31 ft
  • Descent: 1,997.21 ft

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Post by:mcsween

Monday, August 11th, 2014 at 5:00 am  |  2 Comments »

 

P90X-15 Chest Back AbX

I had a throbbing headache when I got up.  Took some meds which seemed to help a little by the time we started.   I was at least awake at the start this one.   It went fairly well right from the start.  Upped reps on a good number of exercises.  Nothing insane, just some solid extra effort to get those few extra in.  MUCH better than day one.   AbX… never pretty, but I get it done.  :)

Workout:

  • Type: Strength Training
  • Date: 08/11/2014
  • Time: 05:00:00
  • Total Time: 1:15:00.00
  • Calories: 540

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Post by:mcsween

Sunday, August 10th, 2014 at 7:26 am  |  2 Comments »

 

Muggy Sunday Roll

The forecast didn’t look all that promising, but there was a window where it looked like it I could beat the rain. Of course, this was early, and it all depended  upon a forecast and we know how that usually goes.  I checked the radar first thing and figured that unless something popped up right on top of me I could beat the rain.  Convenience and a possible time crunch for rain had me out at the fort again vs going someplace different.  I did at least change up the start route, but there are only so many combinations that can be made due to having to go to the sign in point.  I wish they had some more sign in locations.

The temp was nice at 74° but the humidity was 98%.  A headache also dulled my enthusiasm a little and the legs weren’t really feeling it so much this morning either.   It took a bit of self coaching and concentration just to maintain a reasonable pace.  I did see a big ol’ hawk just sitting in a dead tree as well as a flock of geese coming in for a landing behind the parking lot.   So, good ride but no records, just some miles cranked out.
Garmin details: Muggy Sunday

Workout:

  • Type: Cycle
  • Date: 08/10/2014
  • Time: 07:26:01
  • Total Time: 1:13:20.48
  • Average Heart rate: 160
  • Max Heart rate: 179
  • Calories: 1437
  • Distance: 22.52 miles
  • Average Speed: 18.42 mph
  • Max Speed: 34 mph
  • Ascent: 1,567.48 ft
  • Descent: 1,580.49 ft

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Post by:mcsween

Friday, August 8th, 2014 at 5:00 am  |  No Comments »

 

P90X-12 Legs Back Abx

I guess the warm ups do their thing because up to that point I was not real enthusiastic about doing a leg and back (or any other) workout this morning.   Once the blood was pumping a little it wasn’t as bad.  Overall it was better than last week, probably because I didn’t completely burn myself out with an overly hard ride the night before.   Pretty evident I need to stretch more.   Still not fond of scissors, but AbX went fairly well.

Workout:

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

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Post by:mcsween

Thursday, August 7th, 2014 at 4:09 pm  |  No Comments »

 

To hot to haul…

…@$$. Nope, at 96° + index + road heat even I could figure out that this was not a day to try to rip into a ride. Nope, just cruise mode today and roll out a few miles. I took a third water bottle and used it to squirt some over my head every once in a while.  It was empty before I was done.  I didn’t even push it on my favorite section of flats, but just rolled it out easy.  I did manage to get 200ft more climbing in than my normal Range Road to Leitner Lake ride by starting on a different route.  Despite the heat it was still good to get out,spin the pedals, and burn off a little work stress. Mission accomplished. :)
Garmin details: Too hot to haul

Workout:

  • Type: Cycle
  • Date: 08/07/2014
  • Time: 16:09:59
  • Total Time: 1:07:07.24
  • Average Heart rate: 159
  • Max Heart rate: 174
  • Calories: 1229
  • Distance: 19.96 miles
  • Average Speed: 17.84 mph
  • Max Speed: 34.02 mph
  • Ascent: 1,348.33 ft
  • Descent: 1,366.46 ft

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August 2014
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31  

Activities: This Week

Distances
Bike: 25 miles
Hours of Activity
 Bike: 1.4 - 58.5%
 Flex: 1.0 - 41.5%
  Total:2.4

Activities: Year to Date

Distances
Bike: 1,389 miles
Run : 7 miles
Walk: 2 miles
Hours of Activity
 Bike: 77.1 - 44.8%
 Run : 0.9 - 0.5%
 Strength: 74.5 - 43.3%
 Flex: 10.0 - 5.8%
 Walk: 0.7 - 0.4%
 Cardio: 9.0 - 5.2%
  Total:172.2

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