CFE Week 2 #1

Catching up; Biking, Rowing Riding & Running

WARNING: LONG POST.

I've been terribly inconsistent blogging the last month.  I blame it on the new job.  So, here's me getting all caught up.

September 19, One Week Out

We both had to deal with colds, so taper week was spotty.  Better too little than too much, though.

WOD

8X 1/4 mile @ 70% effort 2 minute rest

September 22, the Tour De Doughnut

Sep 22, 2012 9:13 am, 50F. Baclava and arm Warners came off after 10 miles. Jacket stayed on (thanks Jeff Massey!) I forgot to bring tights so made do with long johns under my shorts. No finger gloves worked out ok once I warmed up. Ate the required doughnut at the first stop. At the second we found the gluten free muffins. Mmm, Paleo! While Kirsten made a pit stop I downed four! That means 9 minutes off my time, yay! Dressed just right, went fast enough. I guess all that training paid off, ha, ha!

Name:		Tour de Doughnut
Date:		Sep 22, 2012 9:13 am
Map: (valid until Apr 12, 2013)		View on Map
Distance:		31.4 miles
Elapsed Time:		1:52:09
Avg Speed:		16.8 mph
Max Speed:		30.8 mph
Avg Pace:		3' 34" per mile
Min Altitude:		796 ft
Max Altitude:		975 ft
Start Time:		2012-09-22T13:13:11Z
Start Location:
	Latitude:	43º 10' 45" N
	Longitude:	85º 17' 35" W
End Location:
	Latitude:	43º 10' 39" N
	Longitude:	85º 18' 05" W

September 29: Rowing To The Bridge And Back

Big thanks to Sarah Fuhrman for the picture.  I'm just watching the MTU crews and waiting for my turn at the dock.

Interval Start	8:08 AM
Time	59:53
Distance (m)	8400
Strokes	999
Avg Speed (m/s)	2.34
Avg Pace (/500m)	03:33.400
Avg SR	16.7
Max SR	34.1

September 29: Riding Sarah.

What a fun horse!


October 2: CFE Homework Week 1, #2
same as September 30.

Here's the 906 gang getting their WOD on.

There! That's everything I can find.  Now we're up to date. Next, I've got to get back to running.

CFE W1.1

For one of my sports, I'm getting my running up again. Since technique is king, I'm going back to my 6 weeks of CFE homework. If you want to find it, look for the blog "Unscared."

Drills
2 rounds of:
4x 30 " at 95bm
1x 2' at 91bpm

For good measure, I did EMOM for 10 of strict pull-ups. 1-1-1-1-1-1-1-1-1-1=10. Yay! Next time, 2.

They Made Me Do It!

Not me.  Gold medal winner Mahe Drysdale.  Inspiring, no?

I was inspired to row this morning.  I've been up late, so after sleeping in I figured that rowing was out. Then Kirsten calls (my wake-up this morning.)  She's on her way up for a long weekend.  She said that I should go out and row.  Yeah, right.  Then I checked Facebook.  Friend Sarah had a picture from earlier this morning of flat water, perfect for rowing.  Between the two of them, I figured it was a sign.

Butt out of bed, down to the docks.  Drills and a tour around by the Coast Guard station.  Kind of rusty,  but about where I left off.  I did mostly 20 stroke pieces, giving myself many opportunites to reset my technique.  The water was not perfect, but quite good.

The data.  I don't quite get the stroke rate data.  Every time I checked I was about 18spm.  I'm sure I never got to 35.  Anyway, here it is:

Interval Start	9:36 AM
Time	27:12
Distance (m)	3445
Strokes	398
Avg Speed (m/s)	2.13
Avg Pace (/500m)	03:54.400
Avg SR	14.8
Max SR	35.0

CFE Bike: Short Intervals

They look so happy together, don't they?

WOD: Short Intervals

1' all out, 50" rest

1' all out, 40" rest

1' all out, 30" rest

1' all out, 20" rest

1' all out, 10" rest

1' all out

Post distance to comments

Here's the data:

Interval #	Distance (mi)	Avg Speed (mph)	Avg Pace (/mi)
1	0.387	23.35	02:34.200
2	0.315	19.04	03:09.100
3	0.376	22.80	02:37.900
4	0.292	17.72	03:23.200
5	0.288	17.49	03:25.800
6	0.285	17.39	03:27
7	0.325	19.48	03:04.800

MotionX-GPS Track: Westphalia to Home

Hello,

Charles uses MotionX-GPS on the iPhone and is sharing with you the following track:

Aug 17, 2012 5:45 pm, 64F, W14. Jeff dropped us off upwind in Westphalia, so all we had to do was cruise home. Tee-Hee!

Name:		Westphalia to Home
Date:		Aug 17, 2012 5:45 pm
Map: (valid until Feb 13, 2013)		View on Map
Distance:		22.7 miles
Elapsed Time:		1:25:20
Avg Speed:		15.9 mph
Max Speed:		30.2 mph
Avg Pace:		3' 45" per mile
Min Altitude:		747 ft
Max Altitude:		890 ft
Start Time:		2012-08-17T21:45:01Z
Start Location:
	Latitude:	42º 55' 45" N
	Longitude:	84º 48' 37" W
End Location:
	Latitude:	42º 47' 19" N
	Longitude:	84º 33' 29" W

 

MotionX-GPS Commonly Asked Questions

1. What is MotionX-GPS?
   MotionX-GPS is the essential GPS application for outdoor enthusiasts. It puts an easy-to-use, state-of-the-art handheld GPS on your iPhone.


2. Can I use MotionX-GPS?
   Sure! MotionX-GPS can be downloaded from the iTunes App Store.


3. How can I display tracks in Google Earth?
   Follow the directions on the Google Earth web site to download and install the Google Earth program. Save the attached "Westphalia to Home.kmz" file to your computer. Launch Google Earth, select File, Open, and open the saved "Westphalia to Home.kmz" file.


4. This email was forwarded to me. Where are the attachments?
   Some e-mail programs do not include the original attachments by default when forwarding an e-mail. In this case, the sender must reattach the original files for them to be included.

 

Please contact MotionX customer support with any comments or questions.

All the best,

The MotionX Team

US and Foreign Patents Granted and Pending. Fullpower® is a registered trademark of Fullpower Technologies, Inc. MotionX™ is a trademark of Fullpower Technologies, Inc. © Copyright 2003 - 2012 Fullpower Technologies, Inc. All rights reserved.

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MotionX-GPS Track: Apparently, Turnabout IS Fair Play.

Hello,

Charles uses MotionX-GPS on the iPhone and is sharing with you the following track:

Aug 8, 2012 6:07 pm, 80F. Bennett Park. Holy cats, maximum single track per square mile! Back and forth, over and over. Add a need for lopping and raking off those rolly sticks all over the trails and you have a recipe for - let's just say that this trail system doesn't make the list. Unless I want to work on my switchback turns.

Name:		Apparently, Turnabout IS Fair Play.
Date:		Aug 8, 2012 6:07 pm
Map: (valid until Feb 4, 2013)		View on Map
Distance:		5.02 miles
Elapsed Time:		50:55.8
Avg Speed:		5.9 mph
Max Speed:		8.7 mph
Avg Pace:		10' 08" per mile
Min Altitude:		839 ft
Max Altitude:		945 ft
Start Time:		2012-08-08T22:07:44Z
Start Location:
	Latitude:	42º 32' 35" N
	Longitude:	84º 50' 08" W
End Location:
	Latitude:	42º 32' 48" N
	Longitude:	84º 49' 59" W

 

MotionX-GPS Commonly Asked Questions

1. What is MotionX-GPS?
   MotionX-GPS is the essential GPS application for outdoor enthusiasts. It puts an easy-to-use, state-of-the-art handheld GPS on your iPhone.


2. Can I use MotionX-GPS?
   Sure! MotionX-GPS can be downloaded from the iTunes App Store.


3. How can I display tracks in Google Earth?
   Follow the directions on the Google Earth web site to download and install the Google Earth program. Save the attached "Apparently Turnabout IS Fair Play .kmz" file to your computer. Launch Google Earth, select File, Open, and open the saved "Apparently Turnabout IS Fair Play .kmz" file.


4. This email was forwarded to me. Where are the attachments?
   Some e-mail programs do not include the original attachments by default when forwarding an e-mail. In this case, the sender must reattach the original files for them to be included.

 

Please contact MotionX customer support with any comments or questions.

All the best,

The MotionX Team

US and Foreign Patents Granted and Pending. Fullpower® is a registered trademark of Fullpower Technologies, Inc. MotionX™ is a trademark of Fullpower Technologies, Inc. © Copyright 2003 - 2012 Fullpower Technologies, Inc. All rights reserved.

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