c r i m i n a l e . c o m | training - Wednesday 2 December 2009 – core | run

Wednesday, December 02, 2009

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Wednesday 2 December 2009 – core | run | CycleU indoor TT

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym – 5:15 AM
Distance:	run – 4 miles
Time (total):	run – 30 min indoor TT #1 – 15:52 indoor TT #2 – 15:20
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):	run – 8 mph/7:30 minutes per mile
Power:	indoor TT #1 – 312 indoor TT #2 - 420
Total Ascent:
Weather:
Workout Type:

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:

plank	180 sec, 120 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

run – treadmill, zero incline
indoor TT – 10 km rolling course

Results:

Comments:

All the core stuff felt super today, even the plank! In fact, when I hit 120 sec on the second set I could have gone longer but was so surprised to get here without shaking that I stopped out of habit. :(

ASIDE – I went to my PT after work and found out I have been doing all my core stuff wrong. Nice. I guess all this will get harder once again.

My run felt great too. All soreness from last Sunday was gone and I was breathing easy the whole time.

Tonight was my first indoor TT and it was okay. I was not expecting anything and did not go 100 percent. We’ll see how I improve from here as I sure feel like I’m way off the back when it comes to cycling-specific training.

It was also the first time for Shelley to give this a go and she went much better than I thought she would. More accurately, she pushed herself a lot harder than I expected she would. It was so cool to be doing this on the tandem! Hopefully it will be a regular occurrence.

We did slow down on the climbs a bit compared to me on a single bike but I was expecting this. What I was not expecting was how fast we went on the descents! Last summer I swapped the worn out 55 for a 53 on the tandem and we were in it for every downhill. And spun out.

It sure was fun to see the watts climb up over 550 on a couple of the climbs… to bad I can’t manage that on my own. :)

Equipment:

Bianchi Volpe, 38/50, 12-25
Co-Motion Robusta, 30/42/53, 12-27

Clothing:

core | CycleU indoor TT | run

Wednesday, December 02, 2009 9:11:00 PM (Pacific Standard Time, UTC-08:00)