Douglas Menz Content Library

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P90X biceps 45 minutes.
Swim 2000 yards 40 minutes.

P90X, shoulders, back and, chest 40 minutes
ab workout on resist-ball, 15 minutes
1 mile swim (36 laps) 35.5 minutes

P90X back and chest, push-ups and pull-ups. 45 minutes.Some ab work. Swam to warm down 500 yards, 10 minutes.

Swim 1500 yards, moderate pace 30 minutes.

Swam 1 mile 45 min. at LRAC

P90X, upper body, curls and pushups 45 min. Swam at LRRC 1000m 24 minutes.

Swam at LRAC 1000 yards 20 min.

P90x, shoulders and back. swim 1000 yards 20 min.

One mile swim. 37 minutes

Bike ride 18 miles, Rebsamen, River Mountain Overlook ride.1 hr 20 min.

P90X 50 minutes. Arms, lots of curls and flys. Abs, 5 sets of 20 sit-ups on resista-ball, 5 sets of 10 upside down crunches on resista-ball.

Open water swim, Spring Valley Lake, 1300 meters + , 30 minutes

Swam 1 mile at LRAC. Pool was full. Sevearl triathletes were there.

P90X abs, 15 minutes.
Spin class, 45 minutes. avg HR 134, avg rpm 84, avg watts 155

Spin class 50 min. avg watts 189, avg HR 142, cal. burned 568, 21 mi.

P90X, Pylometrics 45 minutes
Spin on recumbent bike 15 minutes, moderarte pace
Abs, 5 sets of 20 on a Resista-Ball.

P90X Pylometrics 50 minutes.

Spin class 1 hr.

Spin class 1 hr.

Spin class 1 hr.

Spin Class at LRAC 1 hour

Spin class 55 min

P90X Core 45 minutes; Abs 5 sets of 20 situps on resisita-ball.
Spin class 15 min. 163 avg watts, 130 avg HR, 150 cal.

Spin class 50 min. 19 milies, avg HR 132, watts 139. calories burned 420

Back to Eagle Mountain Lake, swam a little, but more importantly got Corinne up skiing! Both Mary Mills and Corinne have fallen in love with a new sport!

Hill run in Foxcroft, 40 minutes
Cycled to Stuttgart. 65 miles 4hrs. 10 min. 15.6 mph.
(headwinds from Engalnd to Stuttgart.

Foxcroft hill run 40 minutes.

Rocket 5k, Catholic High Foundation fundraiser.
Very tough course - Hills! HR in anarobic range most of the race 158-167
27:46 8:58/mile,

Foxcroft hill run 40 minutes.

Ran 30 min. 3 miles. Ran through the Heights to the Country Club and back. Still dealing with plantar faciitis.

Tri- Arkansas, Degray State park, Arkadelphia,AR
Olympic distance, swam in DeGray Lake 40 min. cycled hilly course 1hr 35 min. ,walked first half of 10k, and jogged the second half. plantar faciitis issues.

Ran 20 min. Heights to Kavanaugh and Cantrell and back. PF issues

Ran 30 min. Heights Hillcrest, still dealing with Plantar Faciitis. Swam 5 min. in Blanchard Springs

Rode bike 18 miles, Rebsamen, River Mountain, and Overlook 1 hr ans 25 min.

Ocean swim for 10 minutes.

Ran Heights Hillcrest route 6.2 mi 10 hour

Ran in Mountain View ( Fathers Day weekend) from the River Place to the Sylamore boat ramp and back. 3 miles 30 min. 2 short but steep hills. Swam in the White River, cold, and swift current. 30 to 45 minutes.

Ran Heights Hillcrest route, muggy and i was sluggish. 4 miles, walked 2 miles.

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Foxcroft hill run 4.1 miles 47 min.

7 mile run, Cammack to Stift Station. 1 hr 10 min run, 30 min walk.

Ran Hillcrest route, 6 miles. with two 5 minute walking breaks.

Ran Heights Hillcrest route 6,2 mi 1 hour

Ran in the Germanfest 5k, in Stuttgart with Mary Mills. Ran easy to help her through. 31:34 was our time

Swam in Eagle Mountain Lake, North of Fort Worth, TX
Help taught Mary Mills and Corinne to water ski!

Ran 10 min.

Swam 10 min with Mary Mills we each swam 10 laps at LRAC then we ran 1/2 mile on the indoor track and lifted weights for about 15 min.
Later we hiked to the top of Pinnacle Mountain with Lance and Delta.

Swam 1 mile LRAC, 40 min.

Cycled from Ozark to Clarksville and back on Highway 64. 40 miles 2hrs. and 20 min.

Swam 10 minutes.

Bike ride from home, Rockwood, Overlook, Rebsamen (to Alltel), Rebsamen to bottom of River Mountain, back up Overlook, to home. 18 miles 94 degree heat (103 heat index) 1 hr. 5 min.

CATS Triathlon 500m swim 11:01, 15 mi bike 49 min., 3.2 mi run 27.02

Memphis in May (Olympic) Triathlon. Struggled in swim, slowest in 6 MIM, same with bike, although a strong wind from the north. Run wasn't the best, but felt strong to the finish. 3:05: 09; 36:21 in 1500 meter swim, 1:21:20 in 24.8 bike (17.3 mph), 1:00:07 in 10k run (9:41 pace). Second slowest MIM in 6 years, ugh!

Memphis in May (Olympic) Triathlon. Struggled in swim, slowest in 6 MIM, same with bike, although a strong wind from the north. Run wasn't the best, but felt strong to the finish. 3:05: 09; 36:21 in 1500 meter swim, 1:21:20 in 24.8 bike (17.3 mph), 1:00:07 in 10k run (9:41 pace). Second slowest MIM in 6 years, ugh!

Memphis in May (Olympic) Triathlon. Struggled in swim, slowest in 6 MIM, same with bike, althogh a strong wind from the north. Run wasn't the best, but felt strong to the finish. 3:05: 09; 36:21 in 1500 meter swim, 1:21:20 in 24.8 bike (17.3 mph), 1:00:07 in 10k run (9:41 pace). Second slowest MIM in 6 years, ugh!

Mountain View, ran 7 miles (1 mile uphill). Walked 30 minutes mostly up hill.
Swam in Blanchard Springs for about 10 minutes.

Lifted weights with Mary Mills for about 30 minutes. Ran a 1/2 mile on indoor track, and swam 10 laps at LRAC.

Walked from 11:00am to 9:00pm with intermittant standing and riding rides at Six Flags over Texas with the girls and the Olcotts.

Ran 5.5+ miles, hard 3.2 miles, easy 2.3

Ran 6 miles, easy 10 min/mile

Ran Hillcrest route, 5.5 miles 55 minutes, not feeling great, somewaht lethargic.

Ran the Hillcrest route, 6 miles 60 minutes. Agian not feeling great, lethargic

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Hillcrest Run 6.2 miles. 55 minutes

Ran 2 miles/20 min. Heights Hillcrest. Walked back home PF issues.

Ran 25 min. Heights Hillcrest run.

Ran 3 miles, 30 min. Half of the normal Heights Hillcrest run. Dealing with Plantar Faciitis.

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Vacation in Florida, Santa Rosa on 30-A Ran 3 miles/30 minutes in very humid weather. I am in horrible shape from this time last year.

Ran Heights Hillcrest route, only 4 miles (hot and out of shape)

Ran Heights Hillcrest route 6.2 mi 1 hour

Swam at LRAC 1000 yds 20 minutes

Ran Hillcrest route 60 minutes, 6 miles.

Up early to run the Heights Hilcrest route, ran 1/2 mile before the plantar faciitis and hip pains started to flare up.

Ran Heights Hillcrest route for 20 min,2 miles out, walked up Prospect Terrace hill, and the ran another 10 min, 1 mile back home. PF issues, but seeming to get better.

Track work out Ran 35 min. 4x 800 meters with a warm up and warm down.

Ran 40 min. From Murray Park over the Big Dam Bridge and back. 4+ miles

Ran 30 minutes in the Heights, to the Country Club and back. Still dealing with Plantar Faciitis

Track work out: 1 mile warm up 4 x 800 meter runs. 1 mile warm down.

Ran from Big Dam Bridge to 430 overpass and back. Was passed by the Catholic High XC team with coach Gary Taylor. Ran 1 mile hard (9:08) PF issues. 3.4 miles 33 min (including 2 mi walk.)

Spin Class 1 hour, avg hr 140, avg watts 180,

Spin Class, 45 minutes, avg HR 140, avg watts 180, avg rpm 83 virtual miles 19

Spin Class 35 minutes (forgot cycling shoes, and had to go home to get them) avg HR 138, lower watts but can't remember.

Spin class 50 min. avg watts 179 avg HR 144 avg rpm 84 cal burned 550
Abs, 5 sets of 20 on a Risista-Ball

Spin class 55 minutes. avg watts 180, avg HR 140

Spin class 1 hr.

National Run Day, Murray Park over Big Dam Bridge and back
3.1 miles 26:45

Recovering from Little Rock Marathon

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Spin class 50 min. avged 138 watts 20 miles. No HR monitor.