# Sunday, March 21, 2010
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 11:00 AM
Distance: 33 miles
Time (total): 2 hours
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather: low 50s, overcast, kinda windy
Workout Type: social ride

Breakfast: 7:00 AM – yogurt, fruit, granola
Lunch: 1:30 PM – rice pilaf, chocolate, water, beer
Dinner:  
Workout Food: large bottle w/2 scoops Sustained Energy, 1 scoop HEED

Course: around the south end of Lake WA clockwise
Results:  
Comments: Just trying to log some tandem miles with Shelley! And today we got a nice break in the weather for sure. It kept getting warmer and dryer and by the and I was all hot and unzipped.

Justin A came along after running the Chuckanut 50k yesterday and so we chatted about running, cycling, racing and a couple of other things that allowed us to include Shelley in the conversation… :| Anyway, good times.

Turns out I have a developed a saddle sore (I could feel it yesterday but ignored it and probably made it worse), hence the dueling shorts. It helped but I am sure sensitive! Drat… it's been a long while since I have had to deal with this.

And about five miles into the ride I blow my nose and it starts gushing blood! Nice.

Luckily the company was great and I love riding with Shelley and the weather really cooperated – that made up for it.
Equipment: Co-Motion Robusta, 30/42/53, 12-27
Clothing: Sugoi shoe covers, knee warmers, 2 pair bib shorts, Craft long sleeve undershirt, short sleeve jersey, warm warmers, Polypropylene gloves, cap
Sunday, March 21, 2010 2:56:57 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Saturday, March 20, 2010
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 2:20 PM
Distance: 60 miles
Time (total): 2:30 ish
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather: low to mid 50s, mostly cloudy, dry, windy
Workout Type: race

Breakfast: 6:30 AM – cereal
Lunch: grilled cheese, banana, water, large bottle w/3 scoops Perpetuem, half a Promax bar
Dinner: recovery food – large bottle w/3 scoops Endurox R4, water, the other half of that Promax bar

veggie crepe at the Kingston ferry terminal
Workout Food: 1.5 large bottles each w/2 scoops Sustained Energy and 1 scoop HEED, 2 gels

Course: 12 miles loop, one hill
Results: Masters 35+ Cat 1/2/3 - 6th
Comments: I was pretty worried going into this race as I have not really done any training these last two weeks and feel like my form is already slipping. One evening at Cycle University does not a good training week make.

We had a short moment of stress as we pulled into the Edmonds ferry line which was backed up WAY up the hill… We started doing calculations seeing how long it would take to drive to downtown Seattle and catch that ferry or drive all the way around and then luckily the boat ahead of ours was just delayed, filled up and the line moved. So we only missed one boat which meant we arrived at the start with about 30 minutes to spare – just enough to get registered, changed, hit the head and spin down the road and back once.

In attendance today were Todd G, Dave H, Corrie M, Kurt B and me. Not bad. Cucina had about eight riders! Total field size was only about 30 again but there were a couple of new faces including Ivan M from OR who has been doing quite well so far this year.

No neutral rollout today. There were a couple of accelerations prior to the first hill and then after the descent and the right turn some Cucina guy goes, Ivan goes with and Corrie is in the best position to follow so does. Nice.

At this point I need to fess up and admit that I turned to Todd and said with what must have been a worried tone, "Hey, Corrie isn't going to last up there…" but we dutifully jumped on the wheels of attempts to bridge and then Cucina got all over the front and blocked hard so we were relieved of duty so to speak.

One lap later the pace was extremely pedestrian and the gap was already up to two minutes so I turned to Todd again and said, "You know, one of us should really get up the road…" Todd was like, "Okay, I'll go." and immediately shot off the front like a bullet from a gun. Alone. Into the headwind.

It did not look too promising and Cucina kinda chased for a while but the gap slowly started to grow. One lap later in about the same spot on the headwind straight I surged but was chased down by Cucina pronto. Dave countered nicely and got away with a Cucina rider and a Garage rider and luckily Kurt as well!

As they were riding away my frustration was peaking and just then Harley S turned to me and said, "Martin, what are you doing back here?" Nice. I dropped back to the end of the line, took a couple of deep breaths and went as hard as I could. This time no one was able to go with me and in short order I was up with Dave and Kurt. I had to miss one rotation but then caught my breath and we were off.

Half a lap later we caught Todd who had been soft pedaling for a while and who immediately went to the front and upped the pace. So now it was four IJM riders and two others. At first we all pulled but shortly the Garage rider quit and then the Cucina rider missed his turn pretty frequently. It threw us off more than it should have. Looking back they were under no obligation to work and we should have just done the pulling ourselves or attacked again. For the time being we chose to work and drug them around for another lap.

At which point the gap was 2:40! Damn it. Now we realized the break was gone since there were only 1.5 laps to go. As we hit the headwind Dave was behind me and suddenly I heard, "Go Martin go!" So I did. I was chased down by Garage and Cucina but again Dave countered nicely and was away. Within about 10 seconds Todd was gone in pursuit.

So, my die was cast and I got to ride the train for a change. Good thing too because about one lap ago my stomach had started feeling really weird and my legs were not feeling stellar at all. Far from it actually. I had to miss a couple of turns in the rotation as a matter of fact. But now as I watched Todd and Dave ride away I got to sit behind Cucina and Garage and sip my bottle and recover. It was beautiful.

With one lap to go Todd and Dave were way down the road and the chase was obviously not going to catch them so I started figuring out where I could make my move to separate myself from these two. I gambled and decided that Cucina looked stronger (turns out I was wrong) and so with just over 1 km to and right after Cucina pulled off and went to the back I dropped back a tad, got a running start and went by as hard as I could.

I flew through the last right hand corner so fast that I got close to the corner marshal. :) Then it was head down and pace myself to the finish. I snuck one look back and I had a huge gap so was able to ease off the throttle and coast across the line.

So we got 3rd, 4th, 5th and 6th today! Not bad at all and I will never doubt Corrie's ability to hang in there again. Next time we'll have two in the first break and we'll do even better.

Although my endurance/long-term power felt like crap today each attack felt much better than last week. I was faster for sure. I guess I need to train at least some mid week…
Equipment: Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels
Clothing: knit shoe covers, bib shorts, knee warmers, Craft long sleeve undershirt, short sleeve jersey, arm warmers, cap
Saturday, March 20, 2010 9:10:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Friday, March 19, 2010
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 7:00 AM – 177
Body Fat: 7
Time of Day: gym – 5:30 AM
walk – 12:00 PM
Distance: walk – 3 miles
commute – 9 miles
ride – 17 miles
Time (total): gym – 30 min
Time (moving): ride – 1:12
Time (stopped): ride – 7:33 min
Speed (moving): 14.1 mph
Speed (overall): 12.8 mph
Power:  
Total Ascent: 588 feet
Weather: Riding home it was 60+ degrees! That felt pretty damn nice believe you me.
Workout Type:  

Breakfast: 6:30 AM – cereal
Lunch: 11:30 AM – 2 peanut butter and jam sandwiches
1:30 PM - Stonewall's Jerquee
3:00 PM – half a chocolate milkshake, tea
Dinner:  
Workout Food: water

Course:
ball leg lifts 3x15 each side
roman chair knee lifts 3x40
donkey kick 3x20 – 80 lb
hip abductor 20/20/30 – 100 lb
walk – the marsh loop around and behind Husky Stadium
ride – across the University Bridge, Burke Gilman Trail to Ballard and back
Results:  
Comments: I think I have figured out what is so hard about the leg lifts on the ball… It isn't the actual lifting of the leg or even the stabilizing muscles in my core, it's my weak-ass abs and arms! Maybe I should start doing some push-ups again? I am utterly worthless from the waist up.

For the second day I did 20 donkey kicks on the fancy-pants donkey kick machine [Because at the gym it always takes several thousand dollars to do any exercise ya know.] and it isn't easy. Guess that means I should stick with it. Upping the reps on the hip abductor felt relatively fine.

Riding to work I saw ICE in the grass at the Montlake Playfield… was not expecting to see that.

After I got home Shelley and I squeezed in a tandem ride. It was beautiful out but got really cold really fast…! We scooted down to Ballard and back and realized that this is so fun/close we should do this in the summer and stop for drinks or dinner…
Equipment: commute - Raleigh town bike, 36x16
ride – Co-Motion Robusta, 30/42/53, 12-27
Clothing:  
Friday, March 19, 2010 2:16:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Thursday, March 18, 2010
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym – 5:15 AM
Distance: 20 miles
Time (total): core – 30 min
cardio – 30 min
commute – 2:00
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather: 50, windy, partly sunny, dry
Workout Type: active recovery in the AM, some temp-ish riding in the PM

Breakfast: 7:00 AM - smoothie
Lunch: 2 peanut butter and jam sandwiches, Stonewall's Jerquee, one cookie, water, pretzels
Dinner: 7:30 PM – 2 beers, chips, guacamole, tuna, squash soup, chop salad
Workout Food: water

Course:
clam knee lifts 3x40
side leg lifts 3x40
ball side leg lifts 3x20
roman chair knee lifts 3x40
donkey kick 3x20 – 80 lb
hip abductor 3x20 – 100 lb
crunch machine 30/30/40 – 100 lb
cardio – elliptical trainer, incline 12, resistance 12
Results:  
Comments: Core overload! I met Thom at the gym and today was his core and cardio day so I whipped through my routine and then joined him for some crunches on the machine and then we hit the cardio loft.

I'm finally learning how to use these Precor machines…! Today instead of letting the machine dictate the workout I just put it on manual and kept it constant and easy. Kinda fun because I had Thom to talk to.

I took the same route home that I was on Tuesday and the wind was almost as strong today but in almost the exact opposite direction. Today was better.

Walking my bike across the Ballard Locks I found an iPod! How fun is that? Then I plowed up through Discovery Park. At the top of a hill this guy on a road bike was about 50' in front of me and when he took a drink form his bottle he dropped it. I was able to swoop in, pick it up and as he turned around I handed it to him and neither of us ever got off our bikes. Nice.

The road I take through the park was strewn with blowdown Tuesday but today it was swept totally clean.

Rounding the Magnolia bluff the view of Rainier was spectacular. You could see so much detail on the mountain. Days like this are to be savored. And since it takes me about 1.5 hours to ride this loop on my single speed I got plenty of time to do it. :)
Equipment: Raleigh town bike, 36x16
Clothing: baggy MTB shorts, knee warmers, Craft short sleeve undershirt, long sleeve running shirt, wind vest, cap
cardio | commute | core
Thursday, March 18, 2010 9:58:38 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Wednesday, March 17, 2010
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:30 PM
Distance:  
Time (total):  
Time (moving): indoor TT #1 – 14:50?
indoor TT #2 – 14:55?
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power: indoor TT #1 – 362?
indoor TT #2 – 360?
Total Ascent:  
Weather:  
Workout Type: threshold intervals

Breakfast: 6:30 AM – cereal
9:00 AM – 3 chocolate chip cookies, water
Lunch: 10:30 AM – LOTS of goulash (noodles, sour kraut, onions, mushrooms, tofu-based sauce)
12:30 PM – more goulash, peanut butter and jam sandwich, water
3:30 PM – pretzels
Dinner: 7:30 PM – veggie patty, greens, red sauce, 2 pieces bread w/butter, water
Workout Food: water

Course: 10 km rolling course
Results:  
Comments: So… I managed to get out of bed at 4:45 and then decided to check on a computer project I had going in the basement (I'm building a media machine for the garage so we can have tunes there) and lo and behold the next time I checked the time it was 6:00 AM. So no gym for me today.

While at work I proceeded to eat everything under the sun; twice. Ever have one of those days where you just can't stop? Today was one of those days.

At Cycle University I felt good but as soon as the first heat started I was out of breath. Damn… I HATE It when I feel like this. My legs were fine but I was totally sucking wind and just could not get a proper lung full of air. I struggled to the end. On the last incline I was only able to maintain around 450 watts.

In heat two I started slightly slower hoping I could ride into it. And I guess I kinda did although I ended up feeling just as crappy. Alex T on the other hand was really giving it some stick and spanked me good and proper. I think I averaged about five watts more than him but he beat me by about three seconds. He was so focused… Way to go is all I have to say!

I did manage to almost maintain 500 watts on the last climb but it was for naught.

Today was the last indoor TT of the season and I must say I'm not so sorry to see them go. Daylight Saving Time has kicked in and it was a beautiful afternoon and I want to be outdoors. NOW. :)

By showing up more than anyone else I managed to lock the indoor TT series some time ago. That was nice. Now if only there was a prize. And by showing up these last couple of times Alex won second. It's about persistence.
Equipment: Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels
Clothing:  
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Wednesday, March 17, 2010 8:37:03 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Tuesday, March 16, 2010
posted by: Martin Criminale
Hours Sleeping: 4
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym – 5:30 AM
Distance: 20 miles
Time (total): commute home – 1:25 (I had no idea this ride took so long)
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather: low to mid 50s, mostly cloudy, WINDY, some sprinkles
Workout Type:  

Breakfast: 6:30 AM – cereal, 2 pieces bread w/butter and jam
9:30 Am – peanut butter and jam sandwich
10:30 AM - Stonewall's Jerquee
Lunch: 12:30 PM – 2 handfuls of pretzels, 2 pieces pizza, water
1:30 PM – dark chocolate bar
Dinner:  
Workout Food: water

Course:
ball leg lifts 3x15 to each side
ball hip raisers 3x15
ball leg extensions 3x15
roman chair knee lifts 3x40
donkey kick 3x15 – 80 lb
hip abductors 20/20/30 – 100 lb
Results:  
Comments: Holy crap… no sleep. I was awake at 2, tossed and turned until 3:30 and that's all she wrote. So I dorked around on the computer until it was time to hit the gym. I am going to be so done tonight. :(

The leg lifts on the ball were incredibly hard today… what is going on? I was all red in the face and breathing hard when I finished. Sheesh. At least everything else was fine and I almost nonchalantly did a lot more hip abductors than normal so I guess it's time to up that.

Riding in to work today was much warmer than yesterday, no wind layer needed.

Riding home sure was exciting! It was really windy and there was blow down all over the place. I got strafed by a rain cloud and it could have been miserable but luckily the rain move by rather quickly and I just got spit on. Riding along the Seattle waterfront I was going sub 10 mph into tons of wind.

I rode home via the Ballard Locks and saw them drained for maintenance which I have never seen before. They are DEEP.

I went hard into the wind and up a couple of hills and it felt good today. Not exactly a structured workout and I was riding platform pedals but hey, still fun.
Equipment: Raleigh town bike, 36x16
Clothing:  
Tuesday, March 16, 2010 1:04:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Monday, March 15, 2010
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym – 5:30 AM
Distance: 15 miles
Time (total): core – 30 min
cardio – 30 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather: upper 40s to low 60s, dry, mostly sunny, calm
Workout Type: active recovery

Breakfast: 7:00 AM - cereal
Lunch:  
Dinner:  
Workout Food: water

Course:
ball leg lifts 3x15
roman chair knee lifts 3x40
cable punch 3x15 – 15 lb (one foot)
cross cable pull 3x15 – 15 lb (one foot)
donkey kick 3x15 – 80 lb
hip abductor 3x20 – 90 lb
cardio – elliptical trainer
commute – straight to work and the home via Seattle waterfront and downtown
Results:  
Comments: Oh MAN was I sleepy tired this morning… and I went to get around nine! What gives? Daylight Saving Time does not affect me that much.

Once at the gym I committed to the stupid (read: hard) leg lifts while on the ball again. I can really feel how these work all the complimentary muscles in my core so would like to get better at them.

And I even did some cardio! Hoo boy, Martin is really doing it up. I was not sure if it would dry up enough for me to ride into work so figured better safe than sorry. Turns out I got lucky and was able to ride in.

While on the elliptical trainer – I'm still learning how to use these new ones – I had the resistance up too much and suddenly it was so NOT a recovery workout. I had to keep tapping it down (and then up later when it got too easy because of my adjustment) but hey, it was fine.

ASIDE – there is no place for me to 1) store a wet bike or 2) hang wet clothes at work (and don't even think about taking a shower) so I can only commute on two wheels when it's nice out. You would think the UW was super bike commuter friendly but if you did you would be wrong.

Riding home was SO nice… shorts and short sleeves. I KNOW!
Equipment: Raleigh town bike, 36x16
Clothing:  
cardio | commute | core
Monday, March 15, 2010 6:54:36 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Sunday, March 14, 2010
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 1:30 PM
Distance: 23 miles
Time (total):  
Time (moving): 1:28
Time (stopped): 7:51
Speed (moving): 15.7 mph
Speed (overall): 14.4 mph
Power:  
Total Ascent: 1304 feet
Weather:  
Workout Type:  

Breakfast: 8:00 AM - lots of bread, cheese, peanut butter, jam, crackers, bean dip, water
Lunch:  
Dinner:  
Workout Food: water

Course: Union, Madrona, Leschi, around Mercer Island (clockwise), home through tunnel
Results:  
Comments: Shelley and I went for a social spin. It was a fantastic day out! I totally overdressed but managed not to melt.
Equipment: Co-Motion Robusta, 30/42/53, 12-27
Clothing:  
Sunday, March 14, 2010 3:06:17 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Saturday, March 13, 2010
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 2:05 PM
Distance: 60 miles
Time (total):  
Time (moving): 2:30 ish
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather: upper 40s, dry, partly sunny, windy
Workout Type:  

Breakfast: 6:15 AM – cereal, banana
Lunch: in the car – pear, banana, Stonewall's Jerquee, water, half a large bottle w/1 scoop protein powder, 2 scoops Perpetuem, 2 scoops Sustained Energy
Dinner:  
Workout Food: 1.5 large bottles each w/2 scoops Perpetuem, 2 scoops Sustained Energy

Course: Tour de Dung RR in Sequim – 12 mile loop
Results: Masters 35+ cat 1/2/3 – 1st
official results
Comments: Pros: we did exactly what we were supposed to, it worked and we won. I mean it was perfect…

Cons: most all the heavy hitters were not in attendance.

Because of the schedule (some categories racing in the AM and some in the PM) we ended up with SEVEN IJM.org riders in the Masters 35+ cat 1/2/3 field. Nice. Today we were represented by Guy T, Phil S, Alex T, Ryan D, Todd G, Dave H and me.

As we were changing and getting ready the sun was out in force and I almost shed one layer… Good thing I did not as it got cooler and we even got spit on a couple of times. Standing around after the race I was freezing!

We started with just under 30 riders and it was neutral until the left turn at the top of the first descent. Shortly after the descent someone someone jumped, Dave responded and four riders got a small gap. I kept looking for opportunities to jump across but did not see any and then on the first hill Todd came absolutely screaming by as he launched. He went past us so fast, he must have dropped back and gotten a head of steam.

Todd got chased down by Second Ascent and Cucina Fresca so after we crested the hill and hit the headwind I gave it a go. No dice. I tried again and once more it was like the pack was attached to the back of my bike with a cord of elastic. Then Todd went again and they just let him ride away…

I was simultaneously excited because I figured that this would assure the break sticks (I was positive Todd would catch them) and my heart also sank because now I could not fathom any way for me to get up there. :) I also could not help turning to Bilko and asking why they let someone stronger than me attack uncontested but chased me like their life depended on it. His response was, "They'll learn."

As we ploughed into the headwind Todd slowly opened up the gap. At some point when I thought it was safe, I tried another attack. I got away clean but after 100 m I Looked back and Second Ascent was chasing like mad and towing the entire bunch so I sat up. After a bit I tried it again and this time it was Cucina Fresca bringing me back. Good grief. Obviously it was time to sit on so that is what I did.

As we got further down the headwind straight Todd eventually came back to us and then Ryan had an opportunity to jump away and did so beautifully. He was alone for about half a lap and always in sight. After finishing one lap we saw Brian C from ByrneInvent going backwards from the break so now I think it was just Dave and two other guys up front.

I'm a bit hazy on this part of the race but somehow Alex got up the road as well and then 1.5 laps in I was finally able to extricate myself from the pack and shortly after Todd came with me. We caught Ryan and Alex and were away with one Second Ascent rider (who had followed my move).

Now it was time to pace ourselves and try to bring back the leaders. At first the other guy was pulling through but shortly he stopped and it disrupted our rhythm more than it should have. Bottom line he was under no obligation to do anything and we should have figured this out sooner and just rotated around him. No big deal, we got it handled and carried on.

It took us two(?) laps to catch Dave and his two breakaway partners and right away I took off. It was a bit before the hill and I slowed way more than I wanted to climbing up it and so the two riders from Dave's original break were able to bring me back by the top. In the process we shelled the Second Ascent rider that had been chasing with us. So now the lead bunch was composed of Dave, Todd, Alex, Ryan, me, one Second Ascent rider and one Cucina Fresca rider. We had about 1.5 laps to go.

There may have been one more probing attack by Ryan or Todd but soon Dave made another move and was away alone. As we rounded the right hand turn before the finish I jumped to join him. I was making up ground but not that fast and once again after the initial acceleration I was kind of dying so it was a huge relief to look back and see that Todd had gotten away as well. I slowed, he caught and we continued to chase Dave. A few miles later we had him. That is he we finally got close enough for him to see it was his team behind him and he slowed too.

What can I say? From here on in it was a dream. 1st, 2nd and 3rd were locked up. We went hard for a while and then with about five miles to go slowed a bit and once we rounded the last corner we totally sat up and enjoyed the last 1 km.

Not sure what came over me but with 2 km to go I asked if I could take the win. We had discussed some theoretical 3-way tie for 1st place scenario and to Todd and Dave's credit they let me have it. We still crossed the line holding hands [I sure hope someone got a picture!] but they let me edge in front. Big thanks for that.

Turns out Ryan got away from the remainder of the break and soloed in for 4th but unfortunately Alex was cramping and so got 6th. Both of these guys rode really well today and it was a pleasure racing with them. Dave is always a fantastic teammate and it was super having Todd on the same team for the first time.

Normally my liquid food is a dream but today it felt too thick… I wanted something that would quench my thirst more than calories. I felt good going at a controlled high pace and was able to push hard at times but the sudden, violent acceleration is still beyond me. So is the power needed to bridge a medium sized gap quickly. Oh well, we're just getting started. Besides, this kind of dream finish kinda demands you don't bitch and moan. :)
Equipment: Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels
Clothing: knit shoe covers, bib shorts knee warmers, Craft short sleeve undershirt, Craft long sleeve undershirt, short sleeve jersey, arm warmers, Polypropylene gloves, cap
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Saturday, March 13, 2010 3:09:00 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [3]  | 

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# Friday, March 12, 2010
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:30 AM
Distance:  
Time (total): 40 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather:  
Workout Type:  

Breakfast: 6:30 AM - smoothie
Lunch:  
Dinner:  
Workout Food: water

Course:
ball leg lifts 3x15
side ball leg lifts 3x20
roman chair knee lifts 3x40
donkey kick 3x15 – 80 lb
hip abductor 3x20 – 90 lb
Results:  
Comments: Jesus… it was NOT easy to get out of bed today. For that matter, the alarm has been waking me up these last three days which is unusual for me. Then after it goes off, I lie there debating the merits of going to the gym.

Glad I finally drug myself there today.

We play stupid games with ourselves, and the longer we play them the more likely we are to lose.

Anyway… the leg lifts on the ball continue to be hard but I can feel some progress so good for me. The Roman chair knee lifts were tough today, maybe because I did sets of 50 yesterday? Probably not.

Just checking the boxes today.
Equipment:  
Clothing:  
Friday, March 12, 2010 7:38:23 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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