building a better me

2007-05-22T07:22:00.000-07:00

outdoor run

total time: 32:11
total miles: 3.97 miles
speed: 7.4 mph
pace: 8:06 min/mile
calories burned: ~465

2007-05-16T07:40:00.001-07:00

recumbent bike: manual program
level - 5
total time - 30'00"
total distance - 8.98 miles
average speed - 17.96 mph
calories burned - 375

ab machine x 100 @ 70lbs

2007-05-14T06:58:00.000-07:00

outdoor run

total time: 30:00
total miles: 3.25 miles
speed: 6.5 mph
pace: 9:13 min/mile
calories burned: ~381

2007-05-13T07:02:00.000-07:00

recumbent bike: manual program
level - 5
total time - 30'00"
total distance - 10.3 miles
average speed - 20.6 mph
calories burned - 379

ab machine x 100 @ 60lbs

treadmill:
10 minutes
.69 miles
4.14 mph
7.0 incline

2007-05-11T07:00:00.000-07:00

bike: manual program
level - 5
total time - 30'00"
total distance - 8.99 miles
average speed - 17.98 mph
calories burned - 381

+ misc weights

2007-05-09T07:27:00.000-07:00

recumbent bike: manual program
level - 5
total time - 35'00"
total distance - ? miles
average speed - ? mph
calories burned - ?

stupid bike stops taking data at 30 minutes add a 5 minute cooldown then resets. lame!!!!

2007-05-07T12:14:00.000-07:00

recumbent bike: manual program
level - 5
total time - 30'00"
total distance - 8.92 miles
average speed - 17.84 mph
calories burned - 379

2007-04-29T09:51:00.000-07:00

bike: manual program
level - 10
total time - 40'00"
total distance - 12.93 miles
average speed - 19.39 mph
calories burned - 399

2007-04-24T08:29:00.000-07:00

outdoor run

total time: 35:03
total miles: 4.23 miles
speed: 7.24 mph
pace: 8:17 min/mile
calories burned: ~500

2007-04-22T08:36:00.000-07:00

outdoor run

total time: 52:32
total miles: 6.21 miles
speed: 7.08 mph
pace: 8:27 min/mile
calories burned: lots

2007-04-18T08:53:00.000-07:00

bike: manual program
level - 10
total time - 40'00"
total distance - 13.17 miles
average speed - 19.7 mph
calories burned - 408

outdoor run

2007-04-15T10:07:00.000-07:00

total time: 49:42
total miles: 5.71 miles
speed: 6.8 mph
pace: 8:42 min/mile
calories burned: 669

outdoor run

2007-03-25T11:11:00.000-07:00

total time: 34:04
total miles: 3.91 miles
speed: 6.8 mph
pace: 8:42 min/mile
calories burned: ?

2007-03-23T08:46:00.000-07:00

warm up:
treadmill: 5 min @ 4.5mph

dumbell curl - 30 x 8 (3)
chest press - 100 x 10 (3)
fly - 90 x 8 (3)
row - 100 x 10 (3)
lpd - 150 x 12 (3)
leg curl - 90 x 8 (3)
leg extension - 100 x 10 (3)
leg press - 200 x 12 (3)
hanging leg raise - 12 (3)

treadmill:
20 min
7mph
2.33miles
311 calories
2% incline

2007-03-20T08:06:00.000-07:00

warm up:
treadmill: 5 min @ 4.5mph

dumbell curl - 30 x 8 (3)
chest press - 100 x 10 (3)
fly - 90 x 8 (3)
row - 100 x 10 (3)
lpd - 100 x 12 (3)
leg curl - 100 x 8 (3)
leg extension - 100 x 10 (3)
leg press - 200 x 12 (3)
hanging leg raise - 10 (3)

treadmill:
20 min
6-8.3mph
2.92miles
298 calories
1% incline

2007-03-08T08:09:00.000-08:00

treadmill:
total time: 20:00
incline: 1%
total distance:2.25 miles
speed: 7.5 mph
total calories burned: 315

rowing machine:
total minutes: 20:00
total meters: 4436 (2.75 miles)
total calories: 262
average mph: 8.25

outdoor run

2007-03-06T08:07:00.000-08:00

total time: 33.23
total miles: 4.34 miles
speed: 7.8 mph
pace: 7:41 min/mile
calories burned: 500ish

i hate the new blogger.

2007-02-03T14:07:00.000-08:00

treadmill:
total time: 20:00
incline: 2%
total distance:2.36 miles
speed: 7 mph
total calories burned: 308

lat pull down (alternate grip) - 100 x 10 (3)
lat pull down - 150 x 10 (3)
rear delt row - 50 x 10 (3)
row - 100 x 10 (3)
fly - 100 x 10 (3)
chest press - 100 x 10 (3)
hanging leg raise - 15 (3)

2007-02-01T14:06:00.000-08:00

outdoor run

total time: 30:26
total miles: 3.71 miles
speed: 7.31 mph
pace: 8:12 min/mile
calories burned: 421

2007-01-30T14:04:00.000-08:00

outdoor run

total time: 31:41
total miles: 3.71 miles
speed: 7.02 mph
pace: 8:32 min/mile
calories burned: 421

2007-01-28T13:59:00.000-08:00

rowing machine:
total minutes: 20:00
total meters: 4435 (2.75 miles)
total calories: 262
average mph: 8.25

dumbell curl - 30 x 12, 32.5 x 10, 35 x 8
shoulder raise - 22.5 x 8 (3)
shoulder fly - 22.5 x 8 (3)
chest press - 130 x 16, 140 x 14, 150 x 12
hanging leg raise - 15 (3)

2007-01-24T07:17:00.000-08:00

treadmill:
total time: 20:00
incline: 2%
total distance:2.37 miles
speed: 7 mph
total calories burned: 311

rowing machine:
total minutes: 20:00
total meters: 4091 (2.54 miles)
total calories: 227
average mph: 7.62

bike: manual program
level - 10
total time - 20'00"
total distance - 6.06 miles
average speed - 18.18 mph
calories burned - 185

hanging leg raise - 15 (3)

2007-01-22T07:15:00.000-08:00

treadmill:
total time: 20:00
incline: 2%
total distance:2.38 miles
speed: 7 mph
total calories burned: 308

concentration curl - 27.5 x 10, 30 x 8, 32.5 x 8
fly - 110 x 16, 115 x 12, 120 x 10
cable tricep press - 6 x 24, 7 x 22, 8 x 16
hanging leg raise - 15 (3)

2007-01-20T07:06:00.000-08:00

treadmill:
total time: 20:00
incline: 2%
total distance:2.36 miles
speed: 7 mph
total calories burned: 309

rowing machine:
total minutes: 20:00
total meters: 4376 (2.71 miles)
total calories: 255
average mph: 8.13

2007-01-18T07:03:00.000-08:00

bike: manual program
level - 10
total time - 10'00"
total distance - 3.10 miles
average speed - 18.6 mph
calories burned - 95

barbell curl - 50 x 14, 60 x 8, 70 x 6
shoulder raise - 22.5 x 8 (3)
shoulder fly - 22.5 x 8 (3)
leg extension - 140 x 8 (3)
leg curl - 110 x 8 (3)
chest press - 140 x 16, 150 x 12
hanging leg raise - 15 (3)
cable tricep press - 6 x 16, 7 x 20, 8 x 14

2007-01-16T08:02:00.000-08:00

bike: manual program
level - 10
total time - 20'00"
total distance - 6.21 miles
average speed - 18.63 mph
calories burned - 193

treadmill:
total time: 20 minutes
incline: 2%
total distance:2.23 miles
speed: 7 mph
total calories burned: 315

2007-01-13T15:55:00.000-08:00

treadmill:
total time: 15 minutes
incline: 2%
total distance:1.75 miles
speed: 7 mph
total calories burned: 228

dumbell curl - 30 x 12, 32.5 x 10, 35 x 8
standing shoulder fly - 22.5 x 8
standing shoulder raise - 22.5 x 8
leg press - 220 x 12 (3)
hanging leg raise - 15 (3)

2007-01-12T08:06:00.000-08:00

bike: manual program
level - 10
total time - 20'00"
total distance - 6.42 miles
average speed - 19.26 mph
calories burned - 199

rowing machine:
total minutes: 30:00
total meters: 6739 (4.18 miles)
total calories: 402
average mph: 8.36

hanging leg raise - 15 (3)

2007-01-09T07:01:00.000-08:00

outdoor run

total time: 32:32
total miles: 3.71 miles
speed: 6.84 mph
pace: 8:46 min/mile
calories burned: 421

2007-01-07T11:27:00.000-08:00

outdoor run

total time: 30:01
total miles: 3.89 miles
speed: 7.77 mph
pace: 7:43 min/mile
calories burned: 421

2007-01-06T11:28:00.000-08:00

rowing machine:
total minutes: 20:00
total meters: 4609 (2.86 miles)
total calories: 281
average mph: 8.58

concentration curl - 27.5 x 8, 30 x 6, 32.5 x 8
fly - 110 x 16, 115 x 11, 120 x 8
hanging leg raise - 15 (3)

2007-01-05T11:26:00.000-08:00

outdoor run

total time: 32:01
total miles: 3.71 miles
speed: 6.95 mph
pace: 8:37 min/mile
calories burned: 421

2007-01-02T11:22:00.000-08:00

outdoor run

total time: 32:45
total miles: 3.71 miles
speed: 6.79 mph
pace: 8:49 min/mile
calories burned: 421

2006-12-31T12:12:00.000-08:00

rowing machine:
total minutes: 20:00
total meters: 4390 (2.72 miles)
total calories: 256
average mph: 8.16

tricep dumbell press - 20 x 25, 22.5 x 20, 25 x 20
barbell curl - 60 x 10, 70 x 8, 80 x 3
shoulder fly - 22.5 x 6 (3)
hanging leg raise - 15 (3)

2006-12-30T13:26:00.000-08:00

bike: manual program
level - 10
total time - 25'00"
total distance - 8.15 miles
average speed - mph
calories burned - 254

dumbell curl - 30 x 12, 32.5 x 10, 35 x 8
hanging leg raise - 15 (3)

2006-12-24T13:30:00.000-08:00

treadmill: 1% incline, 3.12 mi
speed 7mph

2006-12-22T13:31:00.000-08:00

rowing machine:
total minutes: 30:00
total meters: 7050 (4.38 miles)
total calories: 439
average mph: 8.76

hanging leg raise - 15 (3)

2006-12-20T08:13:00.000-08:00

rowing machine:
total minutes: 30:00
total meters: 6498 (4.03 miles)
total calories: 375
average mph: 8.06

barbell curl - 60 x 6 (3)
shoulder fly - 22.8 x 6 (3)
shoulder / front raise - 22.5 x 8 (3)
leg press - 220 x 12 (3)
leg extension - 120 x 10 (3)
leg curl - 110 x 8 (3)
chest press - 130 x 20, 140 x 12, 150 x 8
hanging leg raise - 15 (3)
dips - 15 (3)

2006-12-18T08:12:00.000-08:00

rowing machine:
total minutes: 40:00
total meters: 8781 (5.45 miles)
total calories: 512
average mph: 8.175

2006-12-17T08:09:00.000-08:00

bike: manual program
level - 10
total time - 15'00"
total distance - 4.68 miles
average speed - mph
calories burned - 144

shoulder fly - 22.8 x 6 (3)
shoulder / front raise - 22.5 x 8 (3)
concentration curl - 30 x 6 (3)
leg press - 220 x 12 (3)
leg extension - 120 x 8 (3)
fly - 110 x 16, 115 x 12, 120 x 6
hanging leg raise - 15 (3)

2006-12-14T08:20:00.000-08:00

outdoor run

total time: 31:35
total miles: 3.71 miles
average heart rate: ??
speed: 7.04 mph
pace: 8:30 min/mile
calories burned: 421

2006-12-12T08:06:00.000-08:00

bike: manual program
level - 10
total time - 20'00"
total distance - 6.13 miles
average speed - mph
calories burned - 189

dumbell curl - 37.5 x 6 (3)
shoulder / front raise - 22.5 x 8 (3)
shoulder fly - 22.8 x 6 (3)
leg press - 225 x 12 (3)
chest press - 130 x 20, 140 x 12, 150 x 6
rear delt row - 50 x 12 (3)
leg extension - 120 x 8 (3)
hanging leg raise - 15 (3)
dips - 15 (3)

2006-12-10T11:44:00.000-08:00

rowing machine:
total minutes: ~20:00
total meters: ~4000 (2.48 miles)
total calories: ?? (the display cut out a few times during my workout so the data is approximate)
average mph: 7.44

barbell curl - 60 x 6 (3)
shoulder fly - 22.5 x 6 (3)
shoulder / front raise - 22.5 x 8 (3)
leg press - 220 x 12 (3)
leg extension - 120 x 10 (3)
leg curl - 100 x 8 (3)
hanging leg raise - 15 (3)

2006-12-08T11:41:00.000-08:00

bike: manual program
level - 10
total time - 20'00"
total distance - 6.48 miles
average speed - mph
calories burned - 201

dumbell curl - 35 x 6 (3)
shoulder / front raise - 22.5 x 8 (3)
shoulder fly - 22.8 x 6 (3)
leg press - 210 x 12 (3)
leg curl - 100 x 8 (3)
leg extension - 120 x 8 (3)
fly - 125 x 6 (3)
lat pull-down - 210 x 8 (3)
hanging leg raise - 15 (3)
dips - 15 (3)

2006-12-07T11:39:00.000-08:00

outdoor run

total time: 31:18
total miles: 3.71 miles
average heart rate: ??
speed: 7.11 mph
pace: 8:26 min/mile
calories burned: 421

2006-12-04T10:51:00.000-08:00

bike: manual program
level - 10
total time - 20'00"
total distance - 6.36 miles
average speed - mph
calories burned - 197

concentration curl - 30 x 6 (3)
shoulder / front raise - 20 x 10 (3)
shoulder fly - 20 x 8 (3)
leg press - 200 x 12 (3)
leg extension - 120 x 8 (3)
leg curl - 100 x 8 (3)
chest press - 140 x 12 (3)
rear delt row - 50 12 (3)
hanging leg raise - 15 (3)
dips - 15 (3)

2006-12-03T18:08:00.000-08:00

outdoor run

total time: 32:48
total miles: 3.71 miles
average heart rate: ??
speed: 6.78 mph
pace: 8:50 min/mile
calories burned: 421

2006-12-01T11:31:00.000-08:00

bike: manual program
level - 10
total time - 20'00"
total distance - 6.36 miles
average speed - mph
calories burned - 197

barbell curl - 60 x 6 (3)
shoulder fly - 20 x 6 (3)
shoulder / front raise - 20 x 10 (3)
leg curl - 100 x 8 (3)
leg extension - 120 x 8 (3)
fly - 125 x 6 (3)
lat pull-down - 210 x 8 (3)
hanging leg raise - 15 (3)
dips - 15 (3)

november summary

2006-11-30T11:41:00.000-08:00

16 workouts

bike: (5)
1:20:00 - total time
27.95 - total miles
904 - total calories

rowing machine: (4)
1:45:00 - total time
14.59 - total miles
1392 - total calories

running: (7)
3:55:17 - total time
27.6 - total miles
3127 - total calories

2006-11-29T11:32:00.000-08:00

bike: manual program
level - 10
total time - 15'00"
total distance - 4.42 miles
average speed - mph
calories burned - 136

dumbell curl - 35 x 6 (3)
shoulder / front raise - 20 x 10 (3)
shoulder fly - 20 x 6 (3)
leg extension - 120 x 8 (3)
leg curl - 100 x 8 (3)
chest press - 160 x 8 (3)
row - 40 x 10 (3)
hanging leg raise - 15 (3)
dips - 15 (3)

2006-11-27T11:29:00.000-08:00

bike: manual program
level - 10
total time - 15'00"
total distance - 5.47 miles
average speed - mph
calories burned - 214

concentration curl - 30 x 6 (3)
shoulder / front raise - 20 x 10 (3)
shoulder fly - 20 x 6 (3)
dumbell row - 40 x 10 (3)
leg extension - 140 x 8 (3)
leg curl - 120 x 6 (3)
fly - 120 x 8 (3)
lat pull-down - 210 x 8 (3)
hanging leg raise - 15 (3)
dips - 15 (3)

2006-11-25T13:41:00.000-08:00

rowing machine:
total minutes: 30:00
total meters: 6973 (4.33 miles)
total calories: 430
average mph: 8.66

hanging leg raise - 15 (3)

2006-11-23T13:38:00.000-08:00

rowing machine:
total minutes: 30:00
total meters: 6875 (4.27 miles)
total calories: 418
average mph: 8.54

barbell curl 40 x 8 (3)
chest press - 160 x 8 (3)
hanging leg raise - 15 (3)

2006-11-20T12:34:00.000-08:00

outdoor run

total time: 32:45
total miles: 3.71 miles
average heart rate: ??
speed: 6.79 mph
pace: 8:49 min/mile
calories burned: 421

2006-11-18T12:34:00.000-08:00

outdoor run

total time: 23:20
total miles: 2.58 miles
average heart rate: ??
speed: 6.89 mph
pace: 9:02 min/mile
calories burned: 302

2006-11-15T21:07:00.000-08:00

rowing machine:
total minutes: 20:00
total meters: 4264
total calories: 244

dumbell curl 40 x 6 (3)
dumbell row - 40 x 10 (3)
dumbell fly - 20 x 6 (3)
shoulder raise - 20 x 10 (3)
leg extension - 140 x 8 (3)
leg curl - 120 x 6 (3)
fly - 120 x 8 (3)
hanging leg raise - 15 (3)
dip - 15 (3)

2006-11-14T15:48:00.000-08:00

outdoor run

total time: 32:30
total miles: 3.71 miles
average heart rate: ??
speed: 6.84 mph
pace: 8:45 min/mile
calories burned: 421

2006-11-12T11:22:00.000-08:00

outdoor run

total time: 49:16
total miles: 6.21 miles
average heart rate: ??
speed: 7.56 mph
pace: 7:56 min/mile
calories burned: 690

2006-11-11T12:49:00.000-08:00

rowing machine:
total minutes: 25:00
total meters: 5375

hanging leg raise - 15 (3)

2006-11-10T08:29:00.000-08:00

bike: manual program
level - 10
total time - 20'00"
total distance - 6.44 miles
average speed - 19.32 mph
calories burned - 199
average heart rate - 120

concentration curl - 30 x 8 (3)
dumbell row - 40 x 10 (3)
shoulder / front raise - 20 x 10 (3)
shoulder fly - 20 x 6 (3)
leg extension - 140 x 8 (3)
leg curl - 120 x 6 (3)
chest press - 160 x 8 (3)
hanging leg raise - 15 (3)
dips - 15 (3)

2006-11-09T08:07:00.000-08:00

outdoor run

total time: 31:32
total miles: 3.71 miles
average heart rate: 149
speed: 7.05 mph
pace: 8:30 min/mile
calories burned: 421

2006-11-07T07:35:00.000-08:00

outdoor run

total time: 31:34
total miles: 3.71 miles
average heart rate: 148
speed: 7.05 mph
pace: 8:30 min/mile
calories burned: 421

thanks to z for getting me out on a beautiful foggy morning.

2006-11-06T08:28:00.000-08:00

bike: manual program
level - 10
total time - 20'00"
total distance - 7.97 miles
average speed - 23.91 mph
calories burned - 239
average heart rate - 132

barbell curl - 60 x 6 (3)
shoulder fly - 20 x 6 (3)
shoulder / front raise - 20 x 10 (3)
dumbell row - 40 x 10 (3)
leg curl - 120 x 6 (3)
fly - 120 x 8 (3)
lat pull-down - 210 x 8 (3)
hanging leg raise - 15 (3)
dips - 15 (3)

2006-11-03T17:33:00.000-08:00

outdoor run

total time: 34:20
total miles: 3.97 miles
average heart rate: 147
speed: 6.93 mph
pace: 8:38 min/mile
calories burned: 451

2006-11-01T17:39:00.000-08:00

bike: manual program
level - 10
total time - 10'00"
total distance - 3.65 miles
average speed - 21.9 mph
calories burned - 116
average heart rate - 138

dumbell curl - 40 x 6 (3)
shoulder fly - 20 x 6 (3)
shoulder / front raise - 20 x 10 (3)
dumbell row - 40 x 10 (3)
leg extension - 140 x 8 (3)
lat pull-down - 100 x 10 (3)
tricep press - 150 x 8 (3)

2006-10-30T17:35:00.000-08:00

bike: manual program
level - 10
total time - 10'00"
total distance - 3.63 miles
average speed - 21.78 mph
calories burned - 116
average heart rate - 138

concentration curl - 30 x 8 (3)
shoulder fly - 20 x 6 (3)
shoulder / front raise - 20 x 10 (3)
dumbell row - 40 x 10 (3)
leg extension - 140 x 8 (3)
leg curl - 120 x 6 (3)
chest press - 160 x 8 (3)
leg raise - 30 (2)
dip - 15 (2)

2006-10-23T08:17:00.000-07:00

outdoor run

total time: 33:12
total miles: 3.71 miles
average heart rate: 138
speed: 6.7 mph
pace: 8:56 min/mile
calories burned: 431

2006-10-21T17:28:00.000-07:00

bike: manual program
level - 10
total time - 10'00"
total distance - 3.56 miles
average speed - 21.36 mph
calories burned - 112
average heart rate - 124

barbell curl - 60 x 6 (3)
dumbell row - 40 x 10 (3)
shoulder / front raise - 20 x 10 (3)
shoulder fly - 20 x 6 (3)
leg extension - 140 x 8 (3)
leg curl - 120 x 6 (3)
chest press - 160 x 8 (3)
leg raise - 30 (3)
dip - 15 (3)

2006-10-19T08:28:00.000-07:00

outdoor run

total time: 31:37
total miles: 3.71 miles
average heart rate: ??
speed: 7.04 mph
pace: 8:31 min/mile
calories burned: 431

2006-10-17T22:37:00.000-07:00

outdoor run

total time: 31:59
total miles: 3.71 miles
average heart rate: 146
speed: 6.95 mph
pace: 8:37 min/mile
calories burned: 431

2006-10-16T09:49:00.000-07:00

bike: manual program
level - 10
total time - 10'00"
total distance - 3.39 miles
average speed - 20.34 mph
calories burned - 106
average heart rate - 124

concentration curl - 32.5 x 6 (3)
shoulder fly - 20 x 6 (3)
shoulder / front raise - 20 x 10 (3)
dumbell row - 40 x 6 (3)
leg extension - 140 x 8 (3)
fly 120 x 8 (3)
lat pull-down - 210 x 8 (3)
leg raise - 30 (3)
dip - 15 (3)

2006-10-15T11:03:00.000-07:00

outdoor run

total time: 22:48
total miles: 3.11 miles
average heart rate: 163
speed: 8.18 mph
pace: 7:19min/mile
calories burned: 351

i added another mile since z was still running

total time: 7:07
total miles: 1.02 miles
average heart rate: 154
speed: 8:59 mph
pace: 6:55min/mile
calories burned: 115

2006-10-14T20:24:00.000-07:00

bike: manual program
level - 10
total time - 10'00"
total distance - 3.58 miles
average speed - 21.48 mph
calories burned - 113
average heart rate - 116

chest press 160 x 8 (3)
seated row 40 x 12 (3)
leg raise - 30 (3)
dip - 15 (3)

2006-10-12T08:54:00.000-07:00

outdoor run

total time: 30:44
total miles: 3.71 miles
average heart rate: 146
speed: 7.24 mph
pace: 8:17min/mile
calories burned: 441

2006-10-11T18:53:00.000-07:00

biked to work

2006-10-10T08:10:00.000-07:00

outdoor run

total time: 31:11
total miles: 3.71 miles
average heart rate: 147
speed: 7.13 mph
pace: 8:24min/mile
calories burned: 441

thanks z!

2006-10-09T12:29:00.000-07:00

biked to work

2006-10-08T13:39:00.000-07:00

outdoor run

total time: 22:54
total miles: 3.12 miles
average heart rate: 162
speed: 8.17 mph
pace: 7:20min/mile
calories burned: 351

2006-10-07T13:30:00.000-07:00

outdoor run

total time: 21:27
total miles: 2.5 miles
average heart rate: 142
speed: 6.99 mph
pace: 8:34min/mile
calories burned: 293

2006-10-04T11:12:00.000-07:00

biked to work

2006-10-04T11:09:00.000-07:00

bike: manual program
level - 10
total time - 10'00"
total distance - 3.37 miles (5.42km)
average speed - 20.22 mph (32.54kph)
calories burned - 105
average heart rate - 116

dumbell curl - 40 x 6 (3)
shoulder fly - 20 x 6 (3)
shoulder / front raise - 20 x 10 (3)
dumbell row - 37.5 x 12 (3)
leg curl - 120 x 6 (3)
leg extension - 140 x 8 (3)
chest press 160 x 8 (3)
leg raise - 30 (3)
dip - 15 (3)

2006-10-02T14:34:00.000-07:00

biked to work

2006-10-02T11:06:00.000-07:00

bike: manual program
level - 10
total time - 10'00"
total distance - 3.34 miles (5.37km)
average speed - 20.04 mph (32.25kph)
calories burned - 104
average heart rate - 123

barbell curl - 60 x 8 (3)
dumbell row - 37.5 x 12 (3)
shoulder / front raise - 20 x 10 (3)
shoulder fly - 20 x 6 (3)
leg extension - 140 x 8 (3)
leg curl - 120 x 6 (3)
fly 120 x 8 (3)
lat pull-down 210 x 8 (3)
leg raise - 30 (3)
dip - 15 (3)

2006-09-30T10:12:00.000-07:00

outdoor run

total time: 37:26
total miles: 4.32 miles (6.95km)
average heart rate: ??
speed: 6.92 mph (11.13kph)
pace: 8:39min/mile
calories burned: 523

wow, z is getting me out to run a lot this month!

2006-09-29T09:46:00.000-07:00

outdoor run

total time: 31:07
total miles: 3.71 miles (5.97km)
average heart rate: 148
speed: 7.15 mph (11.50kph)
pace: 8.23min/mile
calories burned: 442

2006-09-28T13:21:00.000-07:00

biked to work

2006-09-28T10:37:00.000-07:00

bike: manual program
level - 10
total time - 10'00"
total distance - 3.10 miles (4.98km)
average speed - 18.6 mph (29.93kph)
calories burned - 95
average heart rate - 113

concentration curl - 37.5 x 6 (3)
shoulder fly - 20 x 6 (3)
shoulder / front raise - 20 x 10 (3)
dumbell row - 37.5 x 12 (3)
leg curl - 120 x 6 (3)
leg extension - 140 x 8 (3)
chest press - 160 x 8 (3)
calf press - 250 x 12(3)
leg raise - 30 (3)
dip - 15 (3)

2006-09-27T16:30:00.000-07:00

biked to work

2006-09-26T09:46:00.000-07:00

outdoor run

total time: 31:08
total miles: 3.71 miles (5.97km)
average heart rate: 144
speed: 7.14 mph (11.49kph)
pace: 8.23min/mile
calories burned: 440

thanks for getting me out z!

2006-09-25T16:09:00.000-07:00

biked to work

2006-09-24T18:17:00.000-07:00

outdoor run

total time: 14:43
total miles: 2 miles (3.21km)
average heart rate: ??
speed: 8.15mph (13.11kph)
pace: 7.21min/mile
calories burned: 228

plus an extra mile calibrating the isweat

2006-09-21T09:51:00.000-07:00

outdoor run

total time: 30:20
total miles: 3.6 miles (5.79km)
average heart rate: 148
speed: 7.12mph (11.45kph)
pace: 8:25min/mile
calories burned: 439

2006-09-19T15:26:00.000-07:00

outdoor run

total time: 31:00
total miles: 3.6 miles (5.79km)
average heart rate: ??
speed: 6.96mph (11.20kph)
pace: 8:36min/mile
calories burned: 451

2006-09-16T15:01:00.000-07:00

outdoor run

total time: 27:14
total miles: 3.2 miles (5.14km)
average heart rate: ??
speed: 7.05mph (11.34kph)
pace: 8.30min/mile
calories burned: 387

2006-09-14T10:23:00.000-07:00

bike: manual program
level - 10
total time - 10'00"
total distance - 3.59 miles (5.77 km)
average speed - 21.54 mph (34.66 kph)
calories burned - 135
average heart rate - 119

barbell curl - 60 x 8 (3)
dumbell row - 37.5 x 12 (3)
shoulder / front raise - 20 x 10 (3)
shoulder fly - 20 x 6 (3)
leg extension - 140 x 8 (3)
calf press - 250 x 12(3)
fly - 120 x 8 (3)
lat pull-down - 210 x 8 (3)
leg raise - 30 (3)
dip - 15 (3)

2006-09-12T10:19:00.000-07:00

bike: manual program
level - 10
total time - 20'00"
total distance - 6.43 miles (10.43 km)
average speed - 19.29 mph (31.04 kph)
calories burned - 198
average heart rate - 121

concentration curl - 32.5 x 6 (3)
shoulder fly - 20 x 6 (3)
shoulder / front raise - 20 x 8 (3)
dumbell row - 37.5 x 12 (3)
leg extension - 140 x 8 (3)
calf press - 250 x 12 (3)
leg raise - 30 (3)
dip - 15 (3)

2006-09-10T18:02:00.000-07:00

outdoor run

total time: 23:47
total miles: 3.11 miles (5km)
average heart rate: 161
speed: 7.84mph (12.61kph)
pace: 7:38min/mile
calories burned: 352

2006-09-07T10:15:00.000-07:00

bike: manual program
level - 10
total time - 20'00"
total distance - 6.93 miles (11.15 km)
average speed - 20.79 mph (33.45 kph)
calories burned - 216
average heart rate - 131

dumbell curl - 40 x 6 (3)
dumbell row - 35 x 12 (3)
shoulder fly - 17.5 x 8 (3)
shoulder / front raise - 17.5 x 12 (3)
leg extension - 140 x 8 (3)
leg curl - 120 x 6 (3)
fly - 120 x 8 (3)
lat pull-down - 210 x 8 (3)
leg raise - 30 (3)
dip - 15 (3)

2006-09-06T16:11:00.000-07:00

biked to work

2006-09-04T13:41:00.000-07:00

bike: manual program
level - 10
total time - 10'00"
total distance - 3.07 miles (4.94 km)
average speed - 18.42 mph (29.64 kph)
calories burned - 95
average heart rate - 124

barbell curl - 60 x 8 (3)
shoulder / front raise - 17.5 x 10 (3)
shoulder fly - 17.5 x 8 (3)
dumbell row - 35 x 12 (3)
chest press - 160 x 8 (3)
leg raise - 30 (3)
dip - 12 (3)