Archive for March, 2006
Training, Mar. 14 — Erik Braun double shot
Was back at Cruise Intervals again tonight. This time I upped the intensity a little bit by trying to maintain a HR within the Aerobic Capacity range (167-172 HR) for 12 minutes. So this was an increase in intensity and in length. The reason for this is that I am increasing intensity for three weeks. Next week, I will drop back and take a recovery week before starting to increase intensity again. Apparently, this is the way to increase fitness.
First, let me say that this workout was a challenge. There were a couple times that I was feeling a little light headed on the bike. I was able to finish all of the intervals, and felt okay, but tired afterwards.
Now the statistics:
Warm Up, 10 min., 119 Avg. HR.
Cruise Interval, 12 min., 165 Avg. HR.
Recovery, 2 min., 150 Avg. HR.
Cruise Interval, 12 min., 164 Avg. HR.
Recovery, 2 min., 148 Avg. HR.
Cruise Interval, 12 min., 165 Avg. HR.
Recovery/Cool Down, 10 min., 136 Avg. HR.
Total Workout, 1 hour, 152 Avg. HR, 172 Max. HR.
During the workout, I listened to not one, but two sermons by Erik Braun. The first was on the Word of God, the Church’s Ultimate Authority. This was really an extension of the sermon I listened to last week on worship. Erik and I agree that the teaching of the Word is not distinct from worship. Rather, it is one expression of worship. The Word of God is also an authority for both the church and for individual believers. The commandments and ordinances within scripture should be seen within our lives. He made a point that I really liked. The measure for all churches is the standard within scripture. No church meets this standard. The goal for churches is not to compare our church with their church. Rather it is to compare our church with the standard of scripture, to realize that we are lacking and to endeavor to improve in our areas of weakness. Very good stuff.
The second sermon was The Community of Believers. In this sermon, Erik discusses the need for churches to “remain in brotherly love.” He jokes in the sermon that we should all live in Philadelphia, but that is a rather stiff application of the phrase. We should have fellowship, evidenced by love, meeting needs, prayer, and support. The gospel compels us to love our brothers, and to love strangers. That is pretty much everyone. It is obvious that the church falls woefully short of this standard.
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Riding, Mar. 12 - Lake Weir
I rode back out to Grandpa’s house again this weekend. I did the loop around the south side of Lake Weir. To add some miles, I added a loop on the north end through the Baseline Trail and through Silver Springs Shores. With the added loop, I wound up riding around 38 miles.
This time I had fresh batteries in the GPS. Here is the map:
Here is the profile. I think that you can tell that there were a few more hills this time. The biggest hills are still down around Lake Weir.
On this week’s rides, I opened up the pace a little bit. Instead of trying to stay in the aerobic (132-145 HR) range, I increased it to try to stay under the Lactate Threshold (132-162 HR). I did get over the lactate threshold several times, especially on hills. Towards the end of the ride, I had a lot of burning in my legs from fatigue and was hard pressed to keep my heart rate low enough.
Here are the HR stats:
Time: 2:45:06 (HRM) 2:45:33 (cycle computer) 2:46 (GPS)
Avg. HR: 153
Max. HR: 175
Time in Zone: 2:08:30
Time above Zone: 0:29:55
Time below Zone: 0:06:41
Avg. Speed: 13.7 mph (cycle computer) 13.7 (GPS)
Max. Speed: 33.9 mph (cycle computer) 33.5 (GPS)
Distance: 38.05 miles (cycle computer) 37.8 miles (GPS)
I still have a long way to go to get ready for BRAG.
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Training, Mar. 9 — Erik Braun
I spent 50 minutes on the trainer on Thursday night (Mar. 9). It has been busy since then, so I haven’t had a chance to log the time until now (Monday night, Mar. 13).
The training was aimed at doing “Cruise Intervals.” Now, just to be clear, I have not finished reading Friel’s book yet. In fact, I have not had time to read it for a while. Instead, I have glanced ahead and looked at some of the workouts in the appendix. I have selected this workout because it focuses on a skill (Endurance) that I will need for BRAG. So, if anyone reads this who understands the dynamics of proper training, understand that I am trying to figure this out as I go. That said, Cruise Intervals involves working at a pace a little above lactate threshold for 10-12 minutes at a time. You then recover before repeating an interval. When doing these, the book says that you can go into superthreshold or even the aerobic capacity level of work. I tried to limit myself to working at superthreshold (163-166 HR).
So, here is the workout:
Warm up, 8 minutes.
Cruise Interval, 10 min., 162 Avg. HR.
Recovery ~2 min., 152 Avg. HR.
Cruise Interval, 10 min., 163 Avg. HR.
Recovery ~2 min., 152 Avg. HR.
Cruise Interval, 10 min., 161 Avg. HR.
Recovery/Cool Down, ~7 min., 136 Avg. HR.
Total Workout: 50 min., 151 Avg. HR, 170 Max. HR.
During the workout, I listened to a sermon by Erik Braun. Erik is the “senior” pastor of Four Oaks Community Church. Since he is younger than me, it is hard to think of him as a senior anything. I think that Four Oaks is one of the only redeeming qualities that I can think of in Tallahassee. Anyone who passes through Tally should stop in for church.
Erik was preaching on Worship. A very good sermon. Unfortunately, they no longer have a link for the sermon on their webpage. He gave the sermon on Sept. 11, 2005. He talked about worship as the ultimate commitment of a believer. You can find Erik’s thoughts on worship here.
While I am giving Erik some props, you can find his blog here. However, not all is great at the blog. Erik has his settings so that he now moderates comments. While this keeps him from having comment spam, not every comment submitted makes it onto the blog.
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Koine Greek - 3/10/2006
Zack Hubert, the host of zhubert.com, correctly identified the last verse as 1 John 1:9. While his translation is certainly a good one, here is the NASB translation, which is my prefered English translation for Bible study:
If we confess our sins,
He is faithful and righteous to forgive us our sins
and to cleanse us from all unrighteousness.
Training, Mar. 6
I was back on the trainer last night. I did 45 minutes total.
5+ minutes warm up
15 minutes at subthreshold pace
2+ minutes recovery at aerobic pace
15 minutes at subthreshold pace
7+ minutes recover at aerobic pace.
I listened to another Mars Hill Church sermon by Mark Driscoll. I am still trying to decide whether I am a fan or not. This was a sermon on church administration as much as anything else. It was from 1 Corinthians, where Paul says that he is a master builder. I think that he covered all of the points, but his sermon is not in the style of “classical” expository preaching, along the lines of John Piper. I plan on listening to one or two more sermons to see what I think.
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