Monday, Jan 1, 2007


Time____Speed____BMP____Time___Distance
Throughout the day__Walking in Kerrville__45:00__? mile

Total walk time - 45 mins
Total distance - ??? miles

*****************************

Raked brush pile residue into 2 piles, raked up trailings in the 'yard', plus hauled wood to build a fire.

*****************************

Hauled a gallon of Round Up 1/4 mile up and down M Dr. spraying Russian Thistle seedlings.
__________________________________


Total Minutes This Week
0..15..30..4!5..60..75..90..105..120..135..150..165..180..195.200

Time____Speed____BMP____Time___Distance
21:22____1.9____113_______6:30__0.21 mile
_________2.0____122-126__13:30__0.45 mile
_________1.9____125-131___5:00__0.16 mile

Total walk time - 30 mins
Total distance - .82 miles
__________________________________


Total Minutes This Week
0..15..30..45..60..7!5..90..105..120..135..150..165..180..195.200

Neck: 13.5"
Chest: 39.5"
Bust: 42.5"
Bicep: 15.5"
Forearm: 9.625"
Wrist: 6.5"
Waist: 36.5"
Abdomen: 37.5"
Hips: 49.125"
Thigh: 29.25"
Calf: 15.25"
Ankle: 8.25"
Recorded Body Fat : 40.2%

Time____Speed____BMP____Time___Distance
19:20____1.9____91-97____7:00__0.22 mile
_________2.0___121-134___9:00__0.31 mile
20:12____1.9____91-106___5:00__0.?? mile
_________2.0___124-135__10:00__0.50 mile
_________1.9___123-131___5:00__0.16 mile

Total walk time - 36 mins
Total distance - 1.19 miles
__________________________________


Total Minutes This Week
0..15..30..45..60..75..90..105!..120..135..150..165..180..195.200

Time____Speed____BMP____Time___Distance
20:12____1.9___123-128___6:00__0.19 mile
_________2.0___121-128__14:00__0.48 mile
_________1.9___131-145__10:13__0.33 mile

Total walk time - 30.13 mins
Total distance - 1.00 mile
__________________________________


Total Minutes This Week
0..15..30..45..60..75..90..105..120..135.141.150..165..180..195.200

Monday, Jan 8, 2007

Went to Ikea in Houston tonight. Talked to E at 7:50, after I was inside, and then talked to Nora at 9:24 as I was pulling away from the loading area. That had me in the store for approximately an hour and a half. I hot footed thru the upstairs trying to find the area I wanted (lighting and the baskets) and didn't find them until I halfway thru the downstairs, too. Then it was to the warehouse area to find a clerk and then a mad dash back to lighting to find the person they called (it wasn't until I was back to the beginning of the lighting area again that I found the shortcut around the rugs,etc....). I'm counting 45 minutes of my time there as walking!


Total walk time - 45 mins
Total distance - Houston Ikea! (Parts of it 2 & 3 times!! )
__________________________________


Total Minutes This Week
0..15..30..45..60..75..90..105..120..135..150..165..180..195.200


Total Minutes Driving This Week
0..15..30..45..60..75..90..105..120..135..150..165..180..195.200...520!!

Time____Speed____BMP____Time___Distance
16:29____1.9____82-93____5:00__0.16 mile
_________2.0____89-93____8:00__0.28 mile
_________2.2____92-95___12:00__0.43 mile
_________1.9____85-89____5:00__0.17 mile

Total walk time - 30 mins
Total distance - 1.04 miles
__________________________________


Total Minutes This Week
0..15..30..45..60..75..90..105..120..135..150..165..180..195.200

After reading this article last night I've decided to break my walking into 10 minute segments.

I would have put more time between the segments today, but thought I was going to Lafayette for work today
and when the job got put on hold till Monday we made a mad dash to Corpus to put my bike in the shop.


Time____Speed____BMP____Time___Distance
22:09____2.0____88-98____3:00__0.11 mile
_________2.4___100-105___5:00__0.19 mile
_________2.1____98-140___3:00__0.10 mile
22:54____2.0____84-93____2:00__0.06 mile
_________2.2____98-105___3:00__0.12 mile
_________2.4____98-105___4:00__0.16 mile
_________2.2____92-94____2:00__0.08 mile
23:44____2.2____92-94____2:00__0.07 mile
_________2.4____98-100___2:00__0.08 mile
_________2.5___134-105___4:00__0.17 mile
_________2.2___132-134___3:00__0.11 mile

Total walk time - 33 mins
Total distance - 1.25 miles
__________________________________


Total Minutes This Week
0..15..30..45..60..75..90..105.108.120..135..150..165..180..195.200

Time____Speed____BMP____Time___Distance
14:02____2.0____91-98____2:00__0.06 mile
_________2.4___106-107___3:00__0.13 mile
_________2.5___108-111___4:00__0.17 mile
_________2.2___101-107___2:00__0.07 mile
15:13____2.2____90-108___3:00__0.11 mile
_________2.4_____?-?_____6:00__0.24 mile
_________2.1___100-102___2:00__0.08 mile

Total walk time - 22 mins
Total distance - 0.86 miles
__________________________________


Total Minutes This Week
0..15..30..45..60..75..90..105..120.130.135..150..165..180..195.200

Friday, Jan 26, 2007

Went to C today and got my bike from the shop, but when I took it for spin around the parking lot I aggravated my lower left back at the top of the pelvic girdle. When I went for an adjustment tonight the chiropractor told me I couldn't ride until Monday!

With just getting over my cold I haven't walked in 2 weeks and now I can't ride for 2 more days. <sigh!> So I'm going to give walking on my treadmill a try tomorrow after Angel Food and again throughout the rest of day and again throughout the day Sunday.

At least that way I should have the cobwebs shook out of my lungs by the time I can ride my bike.

Saturday____Sunday____ Monday_____Tuesday__Wednesday
70°|41°____60°|41°____59° |49°____64°|46°____62°|46°
_______________________
__Partly_____Partly______Mostly_______30%_______20%

Time____Speed____BMP____Time___Distance
21:17____2.2____96-103___3:00___0.11 mile
_________2.5___102-164___2:00___0.08 mile
_________2.4___120-134___4:00___0.16 mile
_________2.2___120-124___2:00___0.08 mile
22:10____2.2___101-124___3:00___0.07 mile
_________2.4___111-124___6:00___0.29 mile
_________2.2___120-134___2:00___0.07 mile
23:34____2.2____98-107___3:00___0.07 mile
_________2.4___103-113___7:00___0.32 mile
_________2.2____92-103___2:00___0.08 mile

Total walk time - 34 mins
Total distance - 1.33 miles


Heat Rate 51 Female

50% - _86__60% - 103__70% - 120__80% - 137
55% - _94__65% - 111__75% - 128

__________________________________


Total Minutes This Week
0..15..30.34.45..60..75..90..105..120..135..150..165..180..195.200

I found this at cptips.com/hrmntr.htm and felt it was something that was a terrific piece of info for me to keep in mind:

HEART RATE TRAINING ZONES
There are 5 training "zones" or heart rate ranges. These are arbitrary divisions and can differ from article to article or coach to coach. They are based on the increase in heart rate (and cardiac output) as the oxygen consumption of the exercising muscle increases, and the concept of the benefits of variable stress in developing the exercising muscle (heart or skeletal). As one moves up the hierarchy of training zones, exercise intensity increases and there is a shift from the use of fat as an energy source for the muscle cell to carbohydrate (below 70% MHR fat is burned preferentially). And as the MHR is reached, there is a shift in the muscle cell towards anaerobic (without oxygen) metabolism with increased lactic acid production.

The Heart Rate Intensity Zones are divided as follows:

* Zone 1 65% of MHR (recovery rides) [111]*
* Zone 2 65-72% of MHR (endurance events) [111-123]
* Zone 3 73-80% of MHR (high level aerobic activity) [125-137]
* Zone 4 84-90% of MHR (lactate threshold(LT,AT); time trialing) [144-154]
* Zone 5 91-100% of MHR (sprints and anaerobic training) [156-171]

If you always train at low heart rates, you will develop endurance with no top end speed. Conversely if you train hard most of the time, you'll never recover completely and chronic fatigue will poison your performance. The solution is to mix hard training with easy pedaling in the proper proportions.

The best approach is to stay below 80% of maximum heart rate (zones 1 to 3) on your easy days to build an aerobic base while allowing day to day recovery, and then push above 85% when it's time to go hard to improve your high level performance. But avoid training in the no man's land or mediocre middle at 80-85% of MHR where it's too difficult to maintain the pace for the long rides needed to build endurance and allow some recovery time, but not hard enough to significantly improve your aerobic performance and increase your lactate threshold.

Training programs should be individualized, but once a good base is developed early in the season with Zones 1 and 2 exertion, most programs contain the following elements.

TRAINING TIPS USING A HEART RATE MONITOR
Tips for a training week: (see also mileage tips and training options)

* one long recovery ride - zone 1 or 2 [111] or [111-123]
* one long day (event distance + 10 to 20%) - maxhr = to that planned for the event
* three high intensity days - zone 4 [144-154]
* one or two interval workout days which are counted as one of the three zone 4 days. For example:
o warm up - zone 1 [111]
o 20 min - zone 3 [125-137]
o 5 min - zone 4 [144-154]
o 7 intervals - hit 90% max, recover to 60 - 65% max [154]; [103-111]
o 5 min - zone 4 [144-154]
o 20 min - zone 3 [125-137]
o warm down - zone 1 [111]
* the sixth and seventh days of the week can be rest days off the bike or slow recovery rides at zone 1 or 2 exertion to stretch out your muscles. [111] or [111-123]

* All amounts are for a 51 year old female

Monday, January 29, 2007

I didn't walk on Saturday as I crashed and burned that afternoon after doing the Angel Food delivery. But I recovered well from walking yesterday and feel more than well enough to continue today.

******************************************************


Time____Speed____BMP____Time___Distance
21:27____2.2___100-108___3:00___0.11 mile
_________2.4___126-130___5:00___0.20 mile
_________2.2___125-127___3:00___0.12 mile
22:29____2.3___107-118___3:00___0.11 mile
_________2.5___131-137___6:00___0.25 mile
_________2.2___133-138___2:00___0.07 mile
23:46____2.2___???-???____3:00___0.11 mile
_________2.4___???-???____6:00___0.25 mile
_________2.2___???-???____2:00___0.07 mile

Total walk time - 33 mins
Total distance - 1.29 miles

******************************************************

I found both pieces to my cycling computer!!! E put new batteries in them for me and after playing around with the transmitter belt I got, what I feel, is accurate readings finally. So all the heart rate readings from today on will be from my Vetta HR1000.

__________________________________


Total Minutes This Week
0..15..30..45..60.67.75..90..105..120..135..150..165..180..195.200

After noticing that my heart rate was dropping down to around 85 bmp within a couple minutes of treadmill work I decided to look up info on Recovery Heart Rates.

Wikipedia says this:

Recovery heart rate

The recovery heart rate is one that is taken several minutes after exercise. It is taken anywhere between 2–10 minutes after exercise. It is taken for 15 seconds, and is multiplied by four in order to calculate beats per minute (bpm). The goal is to not exceed 120 bpm.

Radio National has this:

Heart Rate Recovery After Exercise
Monday 1 November 1999

Summary: Recent research in the U.S. found that a delayed decrease in the heart rate during the first minute after graded exercise is a powerful predictor of overall mortality.

Recovery Heart Rate
"The Heart Rate Monitor Guidebook" by Sally Edwards

Recovery heart rate is the reduction in heart rate right after exercise is stopped. The higher the fitness level the faster the drop in heart rate. Total recovery heart rate is the time between the cessation of exercise and the heart rate returning to its pre-exercise level. A common recovery heart rate measurement in 1 to 2 minutes, while total recovery heart rate may require as an hour. There are two types of recovery heart rate:

* Interrecovery heart rate (between workouts), and
* Intrarecovery heart rate (within a workout).

With condition and the use of mindful recovery, students can learn to improve recovery heart rate. In fact, to some extent, they can learn to consciously regulate their heart rates.

Mindful recovery is also an excellent tool for managing stressful situations. Mindful recovery involves visualization, deep breathing body positioning, and similar relaxation techniques to purposefully lower the heart rate as rapidly as possible. With practice, students can develop their own relation strategies. There are two different methods of mindful recovery:

* Active recovery, which involves continuing to move gently.
* Passive recovery, which involves stopping all exercise.

Your recovery heart rate is the number of beats per minute your heart drops when you stop moving. Generally, the faster it drops the more fit you are.

Step 1. Warm up adequately. Choose any activity that you can slowly increase speed until your heart rate is between the floor of Zone 3 and the ceiling of Zone 4 (60%-80% of your maximum heart rate).

Step 2. Stop exercising. Immediately look at your heart rate monitor and note your heart rate number. For two minutes, record your heart rate number for every 15 seconds.

Step 3. Calculate how quickly your heart rate drops by subtracting your exercising heart rate number improves or gets to be a bigger number for each 15 seconds.

Step 4. Compare your recovery heart rate by re-testing frequently. When your recovery heart rate number improves or gets to be bigger number, it means that you are getting more fit.

*If your rate dose not recovery 12 beats in the first 1 minute, please let us know right away. Normal recovery is a heart rate drop of 20-30 beats for the first 60 seconds.

Wednesday, Jan 31, 2007


Time____Speed____BMP____Time___Distance
21:52____2.2___101-108___3:00___0.11 mile
_________2.5___131-136___6:00___0.34 mile
_________2.2___136-138___2:00___0.09 mile
22:46____2.2___116-124___2:00___0.07 mile
_________2.5___136-144___7:00___0.30 mile
_________2.3___141-147___2:00___0.08 mile
23:46____2.2___114-120___2:00___0.07 mile
_________2.4___131-133___6:00___0.25 mile
_________1.9___131-133___3:00___0.10 mile

Total walk time - 33 mins
Total distance - 1.32 miles

My heart rates were elevated as were my recoveriy heart rates. I worked yesterday driving from 2:30-8:30 am abd getting only 5 hours of broken sleep after that. I've got to wonder if it wouldn't have been better to have taken today off... Hopefully tomorrow my heart rates will be better.

__________________________________


Total Minutes This Week
0..15..30..45..60..75..90.100.105..120..135..150..165..180..195.200