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
actual +/- avg actual +/- avg
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
actual +/- avg actual +/- avg
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
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
actual +/- avg actual +/- avg
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

Posted from bimactive.com

Posted in General Training | Comments (0)

Where’s Coach B?

March 3rd, 2009

CrossFit San Jose

Tuesdays and Thursdays at 6am find me at CrossFit San Jose!

Main site WOD’s and some you’ve never seen before.  Check it out or contact me for alternate training times!

Tags: ,
Posted in Adventure Racing, Crossfit Style, Fitness, General Training, Running, Triathlons, TRX Training | Comments (0)

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