c r i m i n a l e . c o m | training - Tuesday 18 August 2009 - core | cardio

Tuesday, August 18, 2009

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Tuesday 18 August 2009 - core | cardio | Pacific Raceways CR

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym - 5:30 AM Pacific Raceways - 7:00 PM
Distance:	32 miles
Time (total):
Time (moving):	1:00
Time (stopped):
Speed (moving):	22 mph max speed - 36 mph
Speed (overall):
Total Ascent:
Weather:	80, sunny, dry, light wind
Workout Type:	core \| cardio \| race

Breakfast:	smoothie
Lunch:
Dinner:
Workout Food:	nuun

Course:

plank	2x150 sec, 60 sec to each side
other core	2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb
back extensions	30 straight, 30 twisting

cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
Pacific Raceways - flats, points race format w/2 primes

Results:

Comments:

A tiny improvement on the plank! Yes.

My little cardio excursion I was much more difficult than I thought it would be! I was sore/tight from running and using the elliptical (which I have not done in quite sometime) was making me feel like I was breathing pretty hard and my upper body is so weak/puny that by the end of 30 minutes my arms and chest were tired from moving the freaking levers back and forth. What a joke (I am).

The race was a blast. It was Dave H, Alistair L and Todd M and myself in the masters race and today was work for Alistair day. He's in 4th place currently and it was mathematically possible for him to overtake 3rd (Erick(sp?) from Cucina) so off we went mission in hand.

Since it was a points race I originally thought it would be best to get Alistair in a break but that never happened. Instead we just led him out and tried to take points away from his competition. And it worked pretty well…

Having two people who are committed to leading someone else out is pretty much enough at Pacific Raceways. And I had a super time doing it. To Alistair's credit he was able to sprint several times and got enough (or so I thought) wins and second places to wrap it up but at the end he only got 2nd for the night. At least he won a prime in the process. Rats.

Equipment:

Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25

Clothing:

shorts, sleeveless jersey, cap

cardio | core | road race

Tuesday, August 18, 2009 4:29:00 PM (Pacific Daylight Time, UTC-07:00)