Nugent Coaching Systems

Archive for November, 2008

Run 08:14 am

November 29th, 2008

Activity

Route:	–	Elev. Avg:	339 ft
Location:	Campbell, CA	Elev. Gain:	+0 ft
Date:	11/29/08	Up/Downhill:	[+931/-931]
Time:	10:29 AM	Difficulty:	3.5 / 5.0

Performance

Distance:	13.17 miles
Time:	2:15:24
Speed:	5.8 mph
Pace:	10' 16 /mi
Calories:	1750

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 06	-2' 10	7.4	+1.6	-4 ft
2	7' 48	-2' 28	7.7	+1.8	+26 ft
3	9' 19	-0' 57	6.4	+0.6	+37 ft
4	8' 47	-1' 29	6.8	+1.0	+20 ft
5	9' 26	-0' 50	6.4	+0.5	+36 ft
6	10' 03	-0' 13	6.0	+0.1	+115 ft
7	13' 53	+3' 37	4.3	-1.5	+53 ft
8	8' 20	-1' 56	7.2	+1.3	-144 ft
9	10' 17	+0' 01	5.8	-0.0	-69 ft
10	10' 39	+0' 23	5.6	-0.2	-26 ft
11	11' 43	+1' 27	5.1	-0.7	-36 ft
12	12' 08	+1' 52	4.9	-0.9	-16 ft
13	13' 30	+3' 14	4.4	-1.4	-10 ft
end	13' 49	+3' 33	4.3	-1.5	0 ft
Versus average of 10' 16 min/mile

Posted from bimactive.com

Posted in General Training | Comments (0)

It’s incredible how fast the body is able to adapt to the workouts. Cindy almost took me out the first time I did the 20 minute killer. Then the next two times I started seeing progress without the incredible soreness of the first session. Google docs makes tracking workouts results simple and it’s one of the tools I use with clients. I setup a shareable spreadsheet with each athlete and we both keep track of workouts, goals, body metrics, and training plans.

Contact me today to setup your training plan and workout guide!

Posted in Crossfit Style, General Training | Comments (3)