ROW Machine ... 125 Watts /20min

THURSDAY, JULY 30, 2009
RIDE w/ Bees & Hector - "The Mt. Bonell loop" (15.5mile/16mph/90° ride @ 4:00pm), Great ride - quick for the amount of hills - the 2 Mt. Bonell hills were HARD... Aaack - bitch - through Zilker, Tarrytown, Flying down Balcones Drive ... finish off with a beer at The Irie Bean :) click4 ride map


WEDNESDAY, JULY 29, 2009
Walked ... Sea World - 9 hrs / 6.1 walked miles total (geodistance.com) My right knee was inFLAmed

Day Off ...

Spin w/ Beto Boggiano (55min/19mile/-bpm max @ 6:00pm) ... hated my bike ... great class - time trial stuff - apparently I hv TENSE shoulders durring class - need2 relax
Spin w/ Michael Formby (45min/18mile/-bpm max @ 7:00pm) ... AWesOME class ... "Black Betty" landmine! 3 all out efforts simulating a final anarobic attack - Aackk ... if you stress your system/your body must adapt ... something like that

SPIN w/ Eric Wood (50min/18mile/11:00am) awesome session - shredded the class - old bike sucked though ... tempo ride with some intervals to finish. cadences start out high and keep lowering, gear slowly increases throughout class.
ABS w/ Eric Wood (15min) Aacck ... it's been awhile to do this level of intensity ... (2) 25 Russians w 20#Medball, kettle ab leg lift2 sky ups, (8) 20sec4max full sit-ups, (2) 60sec planks
CrossX w/ Eric Wood/Aaron Arehart (60min/12:15pm) (2) toe glides across room, 5 KTE, 20 wall balls, 20 squats, 20 sit-ups, more squats for pain, Rowed 400 meters for time, climbed 15' rope, (5rounds4time) 20 KB swings(50#), 20 push ups

SATURDAY, JULY 25, 2009
SPIN w/ Keena Ennis (60min/19mile/164bpm/11:00am) good class - burned a ton of energy a bit too early but rallied at end
PRECORE AMT 100i (60min/level20/164bpm/1200cals/12:30pm) ... i like this machine cause I had a consistently elevated BPM for a much longer time than even spin ...

Day Off ...

THURSDAY, JULY 23, 2009
Day Off ...

Spin w/ Ashton P (50min/18mile/171bpm max @ 6:00pm) ... this was a terrific class & workout - not too structured and left a lot of specifics up to us ... 2 sustained efforts (5min70%, 4min@75%, 3min80%, 2min90%,1min95%), 4minClimb, 4minClimb/30secSprint, 4minClimb/(2) 30secSprint, 4minClimb/(3) 30 secSprint, 4minClimb/(4) 30secSprint, 4minclimb/30secSprint ...

Spin w/ Kevin (50min/18mile/171bpm max @ 6:00pm) ... he was good - I felt like crap ... not so into the Beasty Boys so much
Spin w/ Kate R (50min/20mile/164bpm max @ 7:00pm) ... she was good - I felt like crap ...

MONDAY, JULY 20, 2009
Last 20min of Keena's class
Spin w/ Beto Boggiano (50min/20mile/-bpm max @ 6:00pm) ... hated my bike ... great class -
Spin w/ Michael Formby (50min/18mile/-bpm max @ 7:00pm) ... good class ... rose to the occasion but was feeling more tired ...

Bike - CyclOps fluid2 trainer (60min @ 4:30pm) glad2 get a solid sweat in ...

SATURDAY, JULY 18, 2009
Kayak w/ My Precious Mia & Ruelas' - Townlake (2hrs/100° @10:30am) - 1/2 was a slow pace downriver, then a quick tough return :) Austin High - Red Bud Island loop ...

FRIDAY, JULY 17, 2009
Spin w/ self (100min/45mile/169bpm max @ 2:00pm) ... felt great, miss the class environment, but put myself through some decent paces ...

Day Off ... chillin with my daughter :)

Day Off ...

SPIN w/ Kathy Redden (55min/18mile/169 bpm max @ 6:00AM) ... power ride, high gears, standing most of the time ... slow start - cranked it up for a great sweat ... yep, another 6AMer ... got my own coffee ! ha
SPIN w/ Kevin (45min/21mile/168bpm max @ 6pm) - UGHH ... Kevin is certainly inspired by the tour - FAST class, good class ... I. however, had a rough class - I did all the asks, but couldn't get high wattage out ... I liked his riff where we had to follow ALL his hyper-changing body actions and speeds as if in a race ... Hard :)
SELF stuff 13,6,2 dead lift pull ups, 3 dead lift chinups,

SPIN w/ Keena Ennis (50min/21mile @ 5:00pm) her class' rhythm had a way about it that ended up getting some serious wattage - deep 400's - sexy music - crushed it
SPIN w/ Beto Boggiano (35min/12mile @ 6:00pm) Beto is a seasoned cool customer - he just makes you wanna go into the pain the whole time - I was, and spanked this one too - had2 bail 2 see Mia :)

RIDE w/ Jack & Adam's - "The Buda Center loop" (38mile/18mph/90° ride @ 8:30am), MAN, the lead guys had set a faSt pace - UP Hill, right away! they were all in team uni - they must've been inspired by the Tour:) I kept up, but was in pain ... WAY too early for that much discomfort ...counseled to drop gears because I was muscling the big gears and apparently, that's not smart. Recieved many comments on my bike "the tank", and how brave I was to tackle this ride on it. Later, these comments turned 2 serious kudos on my strength & power output and how much faster I'd be on a bonified road bike ... Stayed w/ main pack (that team eventualy did thier own thing at one million miles an hour!!!) Hector, Julio, Bees, me and 30 others - click4 ride map (one way)

SPIN w/ Ryon Talbot (55min/22mile @ 12:00pm) powerful, high energy class - 80's music ! - Stevie Wonder, Fleetwood Mac and a sneaked in Stones tune from '78 - strong performance and again hit the wall at the last ask ... kept going into the pain though :)
SELF stuff bench press, arms,

FRIDAY, JULY 10, 2009
Bike RIDE w/ My Precious Mia - "get her camp loop" (13.5mile/12mph/100° ride @ 1:00pm) ... a JOY - we love it !!! AuGh - AFTER, I dropped her off, I took a spill and road rashed my right arm - GOTTA be careful ):[ click4 ride map
SPIN w/ Eric Wood (45min/6:00pm) - excellent class but I HATE not getting one of the new bikes - not knowing your gear and wattage output and revs is BlinD !!! killed myself - certainly hit wall at end - kudos to Erik: He's getting better every week ...
SELF stuff reverse pull ups, pull ups

Day Off ...

WEDNESDAY, JULY 08, 2009
SPIN w/ Drew Hill (45min/6:00pm) - good class, working hard - road one of the Old bikes - don't like them so much - can't be late !

SPIN w/ Drew Hill (45min/19mile @ 12:00pm) - speed class - high revs - good class
SELF stuff ... 12 reverse pull ups, vastus medialis, abs, caves, 75 push ups, biceps

Bike RIDE w/ My Precious Mia - "get her camp loop" (13.5mile/12mph/95° ride @ 3:00pm) ... pleasant ride - she loves it !!!
Bike RIDE w/ self - "To the gym" (5.8mile/15mph/90° ride @ 6:15pm) ... click4 ride map

SPIN w/ Michael Formby (70min/25mile @ 7:00pm) - this was a speed class - high revolutions - loved it ...

SUNDAY, JULY 05, 2009
Day Off ...

RIDE w/ self - "The Oasis loop" (50mile/15mph/90° ride @ 10:00am), A G A H R R R, this ride killed me 8 years ago - I have feared it since ... no more :) felt great - got clips !!! ... Shit ton of HILLS - Pit stop @ Oasis & Village Starbucks ... (Home, Zilker, Rollingwood, 2244, 71, 620, Oasis, 2222, 360, 2244, Rollingwood, Zilker, Home) - great ride :)  click4 ride map

SPIN w/ Kevin (50min/21mile/172bpm max @ 6pm) - good class, felt great - many 125-30 rpm songs
SELF stuff climbed a rope 15' up! - sweet, never did that before ... push ups, pull ups, reverse pull ups, vastus medialis

SPIN w/ Mike Something (50min/19mile/173bpm max @ 6am) - a sluggish workout ...
PRECORE AMT 100i (60min @ 7:30am) ... level 20 - 1020 Cals
SELF stuff pull ups, reverse pull ups, calves, vastus medialis

SPIN w/ New Guy, Drew Hill (60min/24mile/173bpm max @ 6pm) - Hoowhaah - excellent workout ... good guy/gotta get used to him ... he is out for sweat - that's good
SELF stuff ... 4pull ups (rough), 16 reverse pull ups, leg extensions4 vastus medialis to help knee balance issues
RIDE w/ Hector - "The Las Cimas loop" (16.2mile/16mph/85° ride @ 10:00am) ... Fun ... so much better in cooler temps! ... Sky totally poured on us mid way on 360. Trucks asplashing / crazy ... AWESoME ... still using street peddles - wtf.