Nugent Coaching Systems

Archive for March, 2009

Road Bike Commute 08:16 am

March 16th, 2009

Full pack – clothes, lunch and work gear.

Bike comp said it was 22.5 mph. I would prefer to go with the bike comp.

Activity

Route:	–	Elev. Avg:	101 ft
Location:	Campbell, CA,	Elev. Gain:	-177 ft
Date:	03/16/09	Up/Downhill:	[+85/-262]
Time:	09:00 AM	Difficulty:	2.3 / 5.0

Weather:	Mostly Cloudy
	57 F temp; 71% humidity
	57 F heat index; winds SSE 9 mph

Performance

Distance:	13.44 miles
Time:	0:37:24
Speed:	21.6 mph
Pace:	2' 47 /mi
Calories:	604

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	3' 03	+0' 16	19.6	-2.0	-36 ft
2	3' 22	+0' 35	17.7	-3.9	-23 ft
3	2' 36	-0' 10	23.0	+1.4	-30 ft
4	2' 18	-0' 28	26.1	+4.5	-26 ft
5	2' 21	-0' 25	25.5	+3.9	-23 ft
6	2' 32	-0' 14	23.7	+2.1	-29 ft
7	3' 02	+0' 15	19.8	-1.8	-16 ft
8	2' 35	-0' 11	23.2	+1.6	-7 ft
9	2' 51	+0' 04	21.0	-0.6	-3 ft
10	2' 38	-0' 08	22.7	+1.1	+13 ft
11	2' 40	-0' 06	22.4	+0.8	+9 ft
12	2' 47	+0' 00	21.5	-0.1	+13 ft
13	2' 46	-0' 00	21.6	-0.0	-7 ft
end	4' 08	+1' 21	14.5	-7.1	-13 ft
Versus average of 21.6 mph

Posted from bimactive.com

Posted in General Training | Comments (0)

WOD – Thursday Mar 12

March 11th, 2009

Tomorrow’s workout for the 6am and 7am CrossFit San Jose group:

Run and Stumpy – Partner workout

200 m sprint
200 m tire tow
30 KB swing (1 pood)

4 Times for time:

Partner 1: 200 meter spring, burpees while waiting for partner 2.

Partner 2: 200 meter tire tow, stopping partner 2.

Partners switch

Partner 1: finishes the tire tow back to the start. Goes to 30 kettlebell swings (1 pood)

Partner 2: performs pull-ups until partner 1 finishes KB Swings

Partners switch.

Repeat the above series four times.

Posted in General Training | Comments (1)

MTB 08:13 am

March 10th, 2009

Getting back on the bike commute. Felt great. Cold. But great.

Activity

Route:	–	Elev. Avg:	100 ft
Location:	Campbell, CA,	Elev. Gain:	-171 ft
Date:	03/10/09	Up/Downhill:	[+98/-269]
Time:	09:04 AM	Difficulty:	2.7 / 5.0

Weather:	Sunny
	39 F temp; 78% humidity
	39 F heat index; winds SSE 4 mph

Performance

Distance:	13.66 miles
Time:	0:45:51
Speed:	17.9 mph
Pace:	3' 21 /mi
Calories:	686

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	4' 00	+0' 38	15.0	-2.9	-22 ft
2	3' 02	-0' 19	19.7	+1.8	-26 ft
3	3' 18	-0' 03	18.2	+0.3	-26 ft
4	2' 47	-0' 34	21.5	+3.6	-33 ft
5	3' 19	-0' 02	18.1	+0.2	-20 ft
6	3' 00	-0' 21	19.9	+2.0	-29 ft
7	3' 17	-0' 04	18.3	+0.4	-19 ft
8	3' 33	+0' 11	16.9	-1.0	-10 ft
9	3' 36	+0' 14	16.7	-1.2	-3 ft
10	3' 40	+0' 18	16.4	-1.5	+13 ft
11	3' 23	+0' 01	17.6	-0.2	+10 ft
12	3' 00	-0' 21	20.0	+2.1	+9 ft
13	3' 21	-0' 00	17.9	+0.0	+4 ft
end	3' 49	+0' 27	15.7	-2.2	-16 ft
Versus average of 17.9 mph

Posted from bimactive.com

Posted in General Training | Comments (0)

Run 12:30 pm

March 7th, 2009

CrossFit.com WOD 5k for time.

Coming off of a cold and a fairly hard filthy 50 yesterday. Seemed ok…

I have a feeling when I get to 100% better, the time will drop even more.

Burping up bile near the end. Eech.

Activity

Route:	–	Elev. Avg:	245 ft
Location:	Campbell, CA,	Elev. Gain:	+0 ft
Date:	03/07/09	Up/Downhill:	[+114/-114]
Time:	12:53 PM	Difficulty:	1.5 / 5.0

Weather:	Fair
	59 F temp; 53% humidity
	59 F heat index; winds N 5 mph

Performance

Distance:	3.12 miles	Goal:	3.11 miles
Time:	0:23:17	Goal:	3.11 miles
Speed:	8.1 mph	Attained:	100%
Pace:	7' 27 /mi
Calories:	416

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	6' 48	-0' 39	8.8	+0.8	+23 ft
2	7' 59	+0' 32	7.5	-0.5	+3 ft
3	7' 29	+0' 02	8.0	-0.0	-36 ft
end	8' 47	+1' 20	6.8	-1.2	+9 ft
Versus average of 7' 27 min/mile