Wednesday, June 02, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:45 AM |
| Distance: | |
| Time (total): | core – 30 min |
| Time (moving): | cardio – 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 3x10 | | back extensions | 3x30 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 90 lb | | hip abductor | 3x25 – 100 lb | cardio – elliptical trainer, 13 incline, 13 resistance, upper 140s rpm, heart rate in the mid 130s |
| Results: | |
| Comments: | I felt a little better this AM compared to last night in terms of getting sick but my muscles are still super tired.
Core was all about punching the clock today but cardio felt fine. I think I need some time on a beach. :) All this rain is not good for my mental health. |
| Equipment: | |
| Clothing: | |
Tuesday, June 01, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 179 |
| Body Fat: | 7 |
| Time of Day: | gym – 5:45 AM
race – 7:00 PM |
| Distance: | |
| Time (total): | core – 15 min |
| Time (moving): | cardio – 30 min
race – 55 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 50s, light sprinkle at times, mostly dry ground |
| Workout Type: | |
| Breakfast: | 6:45 AM – cereal
10:00 AM – yogurt, fruit, cereal |
| Lunch: | 11:30 AM - Stonewall's Jerquee
12:30 PM – potatoes, coleslaw, tea
2:00 PM – dark chocolate malt balls |
| Dinner: | |
| Workout Food: | water, 1 gel just prior to race |
| Course: | | clam knee lifts | 3x40 each leg | | side leg lifts | 3x40 each leg | | back extensions | 3x30 | cardio – elliptical trainer, 13 incline, 13 resistance, 140-155 rpm, heart rate in the low to mid 130s
race – clockwise up the escape road, finish at the top of the hill |
| Results: | Masters
1st prime – pack
2nd prime – pack
finish – 6th
official results |
| Comments: | I dialed the core WAY down this AM as I was still tender from Saturday. I think it was the right call.
Cardio felt slow to start but then I warmed up and my rpms kept climbing until I was doing 150+ the last 10 minutes. It was good to feel better by the end.
At the race it was Alistair L, Dave H and me. I felt pretty bad. Not only was I tired from Saturday but I felt like I was coming down with some mild ailment. I did my usual ineffectual warm-up or riding a few laps at a slow speed and the first lap of the race was tough!
Darren P was all about breaking away and spent most of the first two laps off the front. I kept waiting for the surge from Dave and soon there it was. And I could barely hang on. :( The effort ripped the field apart and suddenly it was just Dave, Alistair, me, Matt H, Kerry F and Tom H. Always good to see Tom up there for sure.
But we did not persist and soon Darren and a Cucina rider caught back on.
Dave won the first prime and then Alistair got a gap. He just kind of rolled off the front and I sat up since I was feeling like utter crap. Dave joined me in sitting up so we just grabbed wheels for the next five(?) laps while Alistair got the second prime.
In the last five laps there were some surges on the hill and each time I was so close to getting shelled. Once I faked it and after we crested the climb I poured it on but everyone went with me so that did not last long at all. :)
Darren kept getting dropped and caught on twice more from what I recall before getting dropped for good with about two laps remaining.
I got stuck on the front the last lap so just pulled easy into the hill and then tried to go hard. Not. I was sixth of our group of six finishing just behind Tom.
I noticed that my rear tire was slipping some in that last sprint and now that I think back it had been slipping a little during earlier efforts on this hill too… My tires are OLD. This will be the last season on them for sure.
It was great to see Dave beat Kerry in the sprint and to see Alistair stay away for so long. Nice. At least I made the break.
When I got home I had a wicked headache and felt even sicker so had a quick bite, showered, drank some water and hit the hay. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels |
| Clothing: | Sugoi shoe covers, bib shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, cap
I had my wind vest on for the first couple of laps but then took it off – it was balmy and muggy! |
Friday, May 28, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x20 each leg | | back extensions | 3x30 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 90 lb | | hop abductor | 3x25 – 100 lb | cardio – elliptical trainer, 14 incline, 14 resistance, 140+ rpm |
| Results: | |
| Comments: | I got in the full meal deal in terms of core today… it felt nice.
Cardio again felt really easy. I guess that's because I am using an easy setting on the trainer. :) |
| Equipment: | |
| Clothing: | |
Tuesday, May 25, 2010
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
race – 7:00 PM |
| Distance: | |
| Time (total): | race – 55 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | relatively warm and wet |
| Workout Type: | |
| Breakfast: | 7:00 AM – cereal
9:00 AM – yogurt, jam, muesli |
| Lunch: | 12:00 PM – bagel, cheese, Stonewall's Jerquee, mini Builder's bar, tea |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 12/10/10/10 | | twisters | 3x30 each side – 12 lb | | roman chair knee lifts | 3x40 | cardio – elliptical trainer, 14 incline, 14 resistance, 145+ rpm
race – points race format, counter-clockwise down the escape road, finish on the flats |
| Results: | Masters
1st prime – pack
2nd prime – pack
finish – 1st
overall – 2nd
official results |
| Comments: | My motivation must be slipping… good thing I'm going on vacation soon.
When I get back from my vacation I will be jumping into this 100 push-ups program and so decided to see exactly how miserably my upper body strength was. Turns out it's good and miserable. Hence the program. Why do this? Just for fun really, I have never been any good at push-ups so this is to see if I can improve and by how much.
Cardio was super easy again. Boring but easy.
At the race it started pissing rain. This track does drain not well at all so once it's wet, it stays wet until all the water evaporates. In attendance were Alistair L, Dave H and myself.
We got the neutral lap out of the way and my legs felt good and heavy. As we climbed the hill for the second time I figured I would put in an effort to see how they were doing and found myself off the front and so just kept going across the line. Somehow this worked twice in a row?!
After a bit Alistair got away with Matt H and they took the first prime before getting absorbed. Strange thing that… On the prime lap I saw that these guys were not catchable by the line but a bridge seemed very doable. I went really had up the hill and only Dave came with me. I pulled around the corner and onto the straight and then pulled off for him to take over. It looked like we would actually catch them but then Dave slowed down? I was not sure if he was tired or had a plan but we crossed the line just behind them, joined them and then tried to continue on. We had started with about 35 riders but my effort on lap two and subsequent surges by others trimmed the bunch dramatically.
This foray did not last as what was left of the pack was chasing hard and we pretty much sat up (and Matt quit working) so at the top of the descent what was left of the pack was together again.
Fast forward to the finish and we're climbing the hill for the last time and someone surges. Alistair gets on, I get on and we're strung out single file. I tell Alistair to go and he manages to keep the pace through the start of the finish straight. I passed him on the right, Matt on the left and I managed to hold everyone off for a comfortable win. Something I have not done in a sprint in ages. Nice. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels |
| Clothing: | Sugoi shoe covers, bib shorts, knee warmers, Craft short sleeve undershirt, short sleeve jersey, arm warmers, wind vest, cap |
Here are some pictures.
Monday, May 24, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:15 AM – 178 lb |
| Body Fat: | 8 |
| Time of Day: | gym – 5:45 AM |
| Distance: | 20 miles |
| Time (total): | core – 30 min |
| Time (moving): | cardio – 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | whatever I wanted… |
| Breakfast: | 7:00 AM – cereal
9:30 AM - 2 bags of Stonewall's Jerquee |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x20 each leg | | twisters | 3x30 each side – 12 lb | | back extensions | 3x30 | | roman chair knee lifts | 3x40 | cardio – elliptical trainer, 14 incline, 14 resistance, 140+ rpm
commute – took the long way home via Ballard, the locks, Discovery Park, Magnolia loop, Myrtle Edwards Park, downtown, Pike St |
| Results: | |
| Comments: | I almost did not get to the gym today…! I was lying in bed procrastinating like a sonfofabitch and finally managed to get my ass in gear. Damn, why do I do this to myself? It's not that hard to go but your brain insists on playing these stupid games. STUPID. You hear that brain? Get in line already…
Core felt okay and cardio felt really easy. I have ridden SO little lately it's no surprise that I am totally rested all the time.
Today was the weather window for this week so I jumped at the chance to see some sights and took the long way home. I LOVE this route; you get to see many different parts of the city and so many different kinds of people. It's always enlightening for sure.
As I was climbing up Capitol Hill on Pike Street, this joker was running every single stop light. He'd roll up to the intersection, look both ways, ease across the crosswalk and then just blow the light. I wanted to call him an ass but instead decided to see if there was really any benefit to this behavior. Sure enough, I caught him again and again all the way up the hill. When we finally both arrived at Pike & Madison he could not run the light as there were too many cars. When it turned green I gave it a little extra gas and passed him on our way up to 17th. At that point I really wanted to call him an ass… Shit like that just gives cyclists a bad name and it wasn't like he was getting anywhere faster than I was. And I was riding a single speed bike with platform pedals and tennis shoes while he was on a road bike with clipless pedals! Jerk ass.
Other than that my rode home was divine. :) |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, May 20, 2010
| Hours Sleeping: | 4 – I am setting the kind of record I have no interest in setting here… not sleeping sucks. |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | endurance |
| Breakfast: | 7:15 AM – cereal
8:00 AM – croissant, orange juice
9:00 AM – Pop Tarts, Honest Tea |
| Lunch: | With that kind of a start to the day, why even bother to record my lunch and dinner… |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 12/12/10 | | twisters | 3x30 each side – 10 lb | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 90 lb | | hop abductor | 3x25 – 100 lb | cardio – elliptical trainer, 15 incline, 15 resistance, heart rate in the upper 140s to low 150s, 140+ rpm |
| Results: | |
| Comments: | After sleeping in massively (not) I was dragging ass at the gym. It was one of those days where you tell yourself you are going home after the next exercise but you hang in for just one more and then all of a sudden you are doing cardio too. Surprise, surprise…
I can't believe I can't do three sets of 12 push-ups. Sometimes I think I should give 100 push-ups a try.
At 15/15 the elliptical ceases to be a recovery workout by any stretch of the imagination and instead turns into an endurance type effort. Today that was okay though. And hey, it's only 30 minutes. |
| Equipment: | |
| Clothing: | |
Tuesday, May 18, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
Pacific Raceways – 7:00 PM |
| Distance: | |
| Time (total): | core – 30 min |
| Time (moving): | cardio – 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | 60 to upper 50s, dry, mostly cloudy, wind |
| Workout Type: | |
| Breakfast: | 7:00 AM – smoothie
9:30 AM – 2 whole wheat muffins w/peanut butter, water |
| Lunch: | 11:30 AM - Stonewall's Jerquee, Pop Tarts
3:30 PM – carrot juice, Promax bar, tea
4:00 PM – orange, pear |
| Dinner: | 9:15 PM - tiny bit of pasta, piece of salmon, 3 pieces of bread w/butter, water |
| Workout Food: | gym – water
5:00 PM – half a large bottle w/2 scoops HEED, 3 scoops Maltodextrin, 1 scoop protein powder
race – water, gel 15 min prior to start |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x20 each leg | | back extensions | 3x30 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 90 lb | | hip abductor | 3x25 – 100 lb | cardio – elliptical trainer, 14 incline, 14 resistance, 145 rpm, heart rate in the upper 130s to low 140s
Pacific Raceways – counter-clockwise down the escape road |
| Results: | Masters
1st prime – 2nd
2nd prime – pack
finish – 1st
official results |
| Comments: | Those darn leg lifts on the ball are not getting any easier! I suspect I will just need to start doing a whole lot more or something to make 20 reps seem less grueling. Then again, I just like using words like 'grueling' to attract attention to myself. Maybe they are not tough and I am just a baby? Maybe I just debate myself too much? Or maybe I should just shut up.
Cardio felt pretty good. I got warmed up really quick and then it just flowed. Nice. When my heart rate is at 140 it's not a true recovery workout any longer but that's okay. I feel fresh and want to ramp it up this week.
At the race it was all about timing. But let me set the stage. Attendance was well down from lat week when the perfect trifecta of nice weather, a flat course and no massive race the previous weekend combined to swell the ranks to 75 riders. But we still had 35 or so? Tonight it was Dave H, Alistair L and Corrie M in attendance.
We rolled around quite slowly until the first prime and since I was feeling good I slotted myself into 5th spot on the left side as we hit the hill and gave it some gas out of the saddle. Much of the pack was going right so I shifted up and went 100 percent as I at least had a lateral gap. :)
Unfortunately Mark M from Starbucks was right up there and latched onto me. This guy can CRUSH a sprint but for some reason I still felt confident so shifted up again kept right on driving. For a while I thought I had him. We were neck-and-neck and I still felt strong. But then he did his thing and simply (and apparently effortlessly) squirted ahead of me and beat me by a bike length. Rats. Then again, one bike length is the closest I have come to this guy. Ever. And there was a giant gap behind us. Small consolation.
Other than a few half-hearted efforts from random people, the pace was pretty sedate until the second prime. This time I was out of position (read: I did not actively put myself INTO position) and so watched as Dave did his usual decimation of the field in an uphill sprint. Nice work Dave.
I rolled up to the leaders and as I got there Darren P rolled away. Some guy in red went with him and in the confusion I managed to extricate myself form the bunch as well and joined up with these guys. But it was not to be. Darren did one more pull and then sat up and this other guy only lasted two pulls and the pack was chasing hard so I quit at the top of the descent as there is nothing worse than getting caught at the bottom of the climb.
One lap later I was thinking I better get in a workout or else the race was going to be over soon… As we hit the hill I went up the left side again this time at about 95 percent. Usually I feel like so much fly paper but not today. The only person to go with me was Mark again. I figured fine, this guy can kill me in a sprint but probably not after a few laps so let's do this. And to his credit he pulled his share!
One (or was it two?) laps later I see Dave and some other guy in white chasing so I tell Mark to ease up which he had no problem doing as I was dropping him on the hill at the time. Once we hooked up I put in another pull to get the speed established once more and we were off.
I think our group only rode about three laps together. But it was enough for me to rest up again. With 1.5 laps to go Dave turns to me and says I should go. Okay boss. On the next hill I took off and got the bell.
A month ago I was able to fire off a solid two and maybe even three laps but today I was not even good for one. OUCH. I was okay down the straight but as I approached the descent I was already fading. I spun it out as best I could and then coasted around the corner. Then as the climb started I had to grab a handful of gears. I experienced that sinking realization that I was in a much smaller gear in the same section of road than all the previous laps. :( But what can you do? I tried to limit my losses and not blow completely. But man, I was looking back a lot.
At the base of the last climb I thought my gap was super safe. Half way up I hear Dave screaming and look back to see the pack catch the break I was in and this guy in white tearing up the hill after me.
I got out of the saddle and had to sit right back down. Damn. Another glance back and this guy in white was closing WAY too fast. So I stand back up, shift once and give it the old college try. BUT HE'S STILL CLOSING! Somehow I managed to shift one more time. Thank god I didn't just totally bog down and actually managed to accelerate some.
In the end it was not a photo finish or anything but I only won by a handful of bike lengths. Whew. I guess the hill stunted his effort some. Thankfully.
Talking to Dave after he said Mr. White was sitting on the last two laps and obviously playing possum. Not quite sure how but Dave managed to take 3rd even as the pack was swallowing up the break. Again, nice job. And kudos to Alistair and Corrie. Alistair went up the road a few times and protected my effort as well. And Corrie was a machine! All his efforts were perfectly timed – right after someone else was caught or when there was a lull in the pace. Unfortunately he was always alone.
My win was solely due to timing. I had just enough in the tank to pull it off and was in a move with a teammate. Proof positive that the win does not always (usually in fact) go to the strongest rider. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels |
| Clothing: | knit shoe covers, bib shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, cap |
Monday, May 17, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | core – 25 min |
| Time (moving): | cardio – 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | active recovery |
| Breakfast: | 6:45 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 each leg | | side leg lifts | 3x40 each leg | | ball hip raisers | 3x20 | | ball leg extensions | 3x20 | | roman chair knee lifts | 3x40 | cardio – elliptical trainer, 13 resistance, 13 incline, rpms in the upper 140s, heart rate in the low to mid 130s |
| Results: | |
| Comments: | Core was fine, I dialed it down in terms of exercise difficulty (meaning I chose some easier exercises to do) as I have taken a few days off.
Cardio was kinda fun (what?!) for a change but my calves got sore after. I am a huge wuss! When you increase the incline on this machine and keep your heals down you stretch your calves, go figure. |
| Equipment: | |
| Clothing: | |
Monday, May 03, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM – 174?!
Just last night I was 178, not sure what happened there… |
| Body Fat: | 8 |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | core – 20 min |
| Time (moving): | cardio – 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | active recovery |
| Breakfast: | 6:30 AM – cereal
10:00 AM – 3 pieces rye bread w/honey, water |
| Lunch: | 12:00 PM – massive fish burrito, tea
3:30 PM – pear, water |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 each leg | | side leg lifts | 3x40 each leg | | back extensions | 3x30 | | roman chair knee lifts | 3x40 | cardio – elliptical, 13 incline, 13 resistance, 140+ rpm |
| Results: | |
| Comments: | Oh yeah… my legs were tired from yesterday!
I chose the easiest core exercises I could and did not add any extra crap in. Then I did a truly easy workout on the elliptical, just enough to get a sweat going and loosen up the legs. I felt much better when I was done than when I started so I think that means mission accomplished. |
| Equipment: | |
| Clothing: | |
Tuesday, April 27, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
race – 7:00 PM |
| Distance: | |
| Time (total): | core – 30 min |
| Time (moving): | cardio – 30 min
race – 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 50s, very wet ground, mostly dry sky (just a couple of sprinkles), mostly cloudy, calm (for a change) |
| Workout Type: | |
| Breakfast: | 6:45 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x20 each leg | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 90 lb | | hip abductor | 3x25 – 100 lb | cardio – elliptical, 15 incline, 15 resistance, 140+ rpm |
| Results: | Masters
1st prime – 3rd
2nd prime – 2nd
finish – 2nd
official results |
| Comments: | I totally flaked out about the gym yesterday so was hoping today was going to be different. Thank goodness it was.
It's been a while since any of these core exercises felt easy… I wonder if I have started doing them wrong? Gotten weaker? Perhaps they are harder because I have increased the number of reps or the weight? Regardless, kinda frustrating.
When I got to cardio it was also hard. Somewhere around 14/14 (incline/resistance) it stops being an active recovery workout and turns into a regular old workout. That was the case today. Near the end I checked my heart rate and it was 157; I'm guessing it had been in the upper 150s for the last 15 or so minutes.
At the race it was Alistair L, Dave H and me. Because of the weather attendance was kinda meager but folks were still excited about riding and it looked like it might stay dry for the duration so my spirits were lifted as well.
ASIDE – on the way down we got hammered by the rain twice and it was quite dark as we pulled up. We were all resigned to just sitting in the van until the start… luckily we did not have to.
The pace for the first two laps was pedestrian. Then we got the bell. The finish was at the top of the hill which favors Dave so I just positioned myself near the front and kept my eyes open. As we hit the last part of the climb Kyle B accelerated and Matt H went with. It sure looked like a leadout to me… only problem was it did not last long enough. Dave countered and went straight past so I latched onto Matt's wheel and we rolled across the line in that order – with an enormous gap on the field. As I passed Dave I said, "Let's go!" and the three of us took off.
Everyone worked well together and we decided to just ride through the second prime to keep it that way.
With two laps to go Dave put in a surge on the hill that was hard to follow, I had to dig a bit. Then on the last lap Dave put in a few 'attacks' to try and shake Matt. For some reason I doubted myself and did not counter these accelerations… :( In retrospect it would have been perfect as I was following them with ease and it turns out Matt was getting tired. I can't believe I made that mistake. Oh well.
So we were all together coming up the last hill. The pace slowed dramatically that last half lap and each time I just hit the front and did some tempo. Ditto on this last hill. But I figured by leading it out on the hill I at least had a bike length on everyone.
I saw Dave go out of the corner of my eye and responded as best I could. Matt jumped too but as Dave and I shifted up he popped. Of course sprinting uphill with Dave you need to be able to shift up a LOT and he always manages that extra click that I just can't match. But I did well, we were neck and neck all the way over the summit and he only won by two bike lengths. And I felt strong at the finish. Bonus. But man, I think I finished in my 15 or 14 so he might just have been in his 12. Awesome.
Alistair held on for 2nd in the (much diminished) pack. More Awesomeness. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
| Clothing: | Sugoi shoe covers, knee warmers, bib shorts, Craft short sleeve undershirt, Craft long sleeve undershirt, short sleeve jersey, arm warmers, wind vest, Polypropylene gloves, cap |
Thursday, April 22, 2010
| Hours Sleeping: | 4 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | cable punches | 3x15 (each side) – 20 lb one foot | | cross body cable | 3x15 (each side) – 20 lb one foot | | roman chair knee lifts | 3x40 | cardio – elliptical, 15 incline, 15 resistance, 140+ rpm |
| Results: | |
| Comments: | One of our neighbors was in the alley by our bedroom at 3:00 AM talking to his friend. In a loud voice! Not nice. So this morning Shelley put a Fuck You post-it on his windshield. Nice.
Okay, not that much core today but I did all the cable stuff on one foot and really felt it! My PT told me that this will engage my muscles to keep my body from twisting plus all the complimentary stuff engages to keep you from hitting the deck. And it's nice to try different things and not always be doing the same exercises…
Cardio started out slow but I was up to 140 rpm by five minutes in. Everything was going swimmingly and I was digging the soundtrack which was sort of older New Wave classics when suddenly 'Crazy Michael' walks up to the greeter guy and demands that he change the music to some trance/club crap. I mean I'm as down with dancy music as the next guy but not ALL the time and not ALWAYS at 6:00 AM. Okay? What a douche. |
| Equipment: | |
| Clothing: | |
Tuesday, April 20, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 176 lb |
| Body Fat: | 8 |
| Time of Day: | gym – 5:15 AM
race – 7:00 PM |
| Distance: | |
| Time (total): | core – 30 min |
| Time (moving): | cardio – 30 min
race - |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:45 AM – cereal
10:00 AM – 32 oz Bolthouse Farms Vanilla Chai Tea |
| Lunch: | 11:00 AM – 4 pieces Pilot Bread w/peanut butter, banana, water
1:45 PM – 2 packages Stonewall's Jerquee, tea |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 each leg | | side leg lifts | 3x40 each leg | | ball hip raisers | 3x20 | | ball leg extensions | 3x20 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 90 lb | | hip abductor | 3x20 – 100 lb | cardio – elliptical trainer, 15 incline, 15 resistance, 140+ rpm
race – counter-clockwise down the escape road |
| Results: | Masters
1st prime – pack
2nd prime – 1st
finish – 1st
official results |
| Comments: | OMG…! [And yes, EVERY time I say that my tongue is firmly planted in my cheek.] Every single core exercise was really hard today. What's going on? I only took about four days off. :( What a bunch of crap.
Cardio was fine. I felt somewhat sluggish at first but once I warmed up my cadence did not fall below 140 which was the goal. Martin checks the box.
At Pacific Raceways the weather looked somewhat ominous… the sky was very gray and although I Heard two people say, "The Doppler didn't show anything coming…" my experience was telling me it was going to get moist. Sure enough, as we started to warm up the finest of mists began to appear.
At the start it was not wet yet which was good but due to the potential of rain and because some guys were burning rubber off the drag strip Rory decided to keep us off the flats and run us down the hill. Not a problem with me, I actually like this course more.
For two laps the pace was really mellow. Surprise, surprise… but I appreciated it as my warm up had not really gotten me very warm. And it gave me a chance to say hi to and chat with Matt H. It was good to see him back for sure. On lap three I was close to Dave H and as we hit the last part of the climb he shifted up and stood up and away he went. Matt, Alistair L and two Starbucks guys followed him but by the top of the hill it was all together again. The next time around we got the bell.
One the hill approaching the finish no one tried their luck.
ASIDE – I am continually amazed at how many people wait for the sprint knowing they can't sprint. Is the divine hand going to reach down from the heavens and suddenly infuse their legs with the ability to generate 2,000 watts? Not. Then again, I do sympathize… if you can't break away and you can't sprint you might as well just hang on until the finish and get in a workout. Still, this is a training race.
The sprint wound up and it was Starbucks one and two. right behind them was Dave and me so of course I made 'my move' and rolled by. On the way I told Dave to come with and we were away. WAY away as a matter of fact, our gap was huge at first.
But only at first. I was a bit winded and Dave's pedaling style seemed somewhat labored so I told him to just establish a sustainable pace and if we get caught we get caught. On the next hill the pack was strung out and the tip of the bunch was mere feet behind us as we crested. Alistair jumped by us and I managed to get on his wheel. Behind us Dave kind of sat up and this hesitation effectively slowed the entire bunch. Except for Matt. Knowing better he made a big effort, went around Dave and hooked up with Alistair and I as we rounded the corner and hit the finish straight. Nice.
For some reason I was suddenly warmed up and put in a few big pulls right away. Matt was recovering but Alistair helped and our gap grew again. At this point we had about 25 minutes left?
Matt did not pull for one (two?) laps and I rolled across for the second prime. Then Alistair started to tire and Matt began taking turns which resulted in our speed not dropping. Nice. With two laps to go I started to feel tired but was still pulling strong. With one to go Matt (who never really reveals how much effort he is putting out) was starting to scare me. Alistair pulled all the way down the hill, I kept the tempo up on the climb and in the process unfortunately dropped Alistair. :( At the top I could tell that Matt was not enthusiastic about taking the lead but he did. And then after seeing the pack closing he lead it out on the finish straight. He did not contest the finish and was probably just psyched to be there as this was his first race of the year as far as I know. And honestly, it was great to have him back. Alistair hung on for third and Dave won the pack sprint so it was all good. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
| Clothing: | knit shoe covers, knee warmers, bib shorts, Craft short sleeve undershirt, Craft long sleeve undershirt, short sleeve jersey, arm warmers, Polypropylene gloves, cap |
Tuesday, April 13, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio – 30 min
race – 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low 50s, mostly sunny, dry, some wind |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x20 each leg | | ball hip raisers | 3x20 | | ball leg extensions | 3x20 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 90 lb | | hip abductor | 3x20 – 100 lb | cardio – Precor elliptical trainer, 15 incline, 15 resistance
race – counter-clockwise down the escape road, finish on the flats |
| Results: | Masters
1st prime – pack
2nd prime – pack
finish – pack
official results |
| Comments: | I was not even psyched for any core and was a tad hung over from my ONE 24 oz beer last night but still managed to do some extra exercises. :| I'll take it.
ASIDE – saying stuff like "not even psyched" makes me feel like I'm in high school. Which at my age is not a bad thing…
On the elliptical I started out at 14 incline and 14 resistance and after five minutes upped each one 'unit'.
ASIDE – 14 or 15 out of what…? How hard am I going? No one knows.
I did notice that 15/15 is not a recovery workout any longer. :) And with this much incline I can feel it in my calves. That was all okay as I had originally intended on riding this AM with Greg K and RC R and Ryan D but it was really wet so opted for the wuss indoor workout.
I also found the cadence indicator for the first time so now I was able to see how fast I was turning this contraption over. 140 rpm was very doable. Each time I tried to hit 150 and hold it I only lasted 30-45 seconds so I saved it for the last minute.
Man, I was sweaty today… just the kind of things you want to read, right? Not sure what was up, maybe another side affect from that stupid beer?
At Pacific Raceways it was Dave H, Nelson J and me. Finally we were off the flats and I was excited about that.
Laps one and two were surprisingly mellow. There were a few surges after that but nothing significant. Then came prime number one and I was nowhere. Rats. So much of this is mental. Add in not being well warmed up and you get a rider that is not very willing to go hard when needed.
Not sure why but the next few laps are hazy… I recall several attacks, some of which were initiated by me and then I was away. I was solo down the last bit of the finishing straight (where I got the prime bell!), around the corner and down the hill. As we climbed back up the pack closed me down and then on the last bit of the climb Dave countered my move and Tom H (Old Town) went with him. Nice. These guys stayed clear across the finish line where Dave got the prime which is all good.
I grabbed some wheels across the line in hopes of countering Dave's move but did not manage to separate myself from the bunch so down the hill we all went together.
My efforts must have warmed me up 'cuz the very next time up the hill when Michael P jammed off the front I followed him and it was relatively easy. We had a nice gap so at the top of the hill I went to the front and encouraged Michael to come with. Sadly it was not to be and the sounds of his reactor core overheating were audible. What to do? Carry on of course.
I was flying. And at the same time I was hurting. As I entered the finish straight I glanced at my clock and was hoping for the two lap sign but no such luck. This meant I was in for a solid 15 or so minutes of TT practice.
The next time around I was still going strong but very close to the edge. And thankfully this time I did get the two laps to go sign.
ASIDE – this is a hard course to stay away solo on… Not only do you need to fight the headwind by yourself but you don't get to draft on the descent and you have zero momentum going into the hill. I was doing okay on the flats – even with the wind – and on the actual descent but as soon as I hit the climb I knew I was going much slower than the pack was.
With one lap to go they had closed the gap some. I was still holding out hope even as they closed it some more by the top of the descent but as I started to climb I looked back and saw it was over. Damn. I got caught near the top of the hill but managed to get right on the wheel of the guy that passed me. And he had a small gap on the field! Ah… if only I could have gone again right then. This guy was pretty gassed.
But so was I. As the pack latched on to my wheel I saw that Dave was near the front so did my best to pick up the pace. No one passed me until the last turn but when they did they did so with authority! I was D O N E.
But Dave got 2nd or 3rd! And I got some accolades which made me feel good inside but did not give me any points. :)
Nelson also did a stellar job of sticking to the plan and was right there at the finish. Nice. Oh yeah, and my hands were a little could, I could have used some thin gloves. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels |
| Clothing: | knit shoe covers, knee warmers, bib shorts, Craft short sleeve undershirt, Craft long sleeve undershirt, short sleeve jersey, arm warmers, cap |
Here are some pictures.
Tuesday, April 06, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 5:00 AM - 175 |
| Body Fat: | 8 |
| Time of Day: | gym - 5:30 AM
race – 7:00 PM |
| Distance: | cardio – 3 miles |
| Time (total): | core – 30 min |
| Time (moving): | cardio – 30 min
race – 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low 50s, mostly cloudy, dry, windy |
| Workout Type: | |
| Breakfast: | 6:45 AM – cereal
9:00 AM – 2 Aussie Bites (read: butter bites) |
| Lunch: | 11:00 AM – 3 pieces Fitness Bread w/tuna, tea
1:00 PM – most of a tub of yogurt, fruit and granola
3:00 PM – the rest of said tub, water |
| Dinner: | |
| Workout Food: | gym – water
race – small bottle w/1 scoop HEED |
| Course: | | ball leg lifts | 3x20 – each leg | | side ball leg lifts | 3x20 – each leg | | roman chair knee lifts | 4x40 | | donkey kick | 3x20 each leg – 80 lb | | hip abductor | 3x20 – 100 lb | cardio – Precor elliptical, 14 incline, 14 resistance |
| Results: | Masters
1st prime – 2nd
2nd prime – 1st
finish – 6th
official results |
| Comments: | These darn leg lifts on the ball continue to kick my ass! Just when I think they will get easier they don't. Or I miss a few days or whatever. And the thought of doing even more to make 20 seem easier is NOT fun to entertain. Everyone throw a big pity party for Martin now. If you bring gifts and cake I'm serious.
The elliptical trainer felt good on the other hand. My legs were just a tad stiff after my run yesterday so this was just the ticket to loosen them up. Nice.
At Pacific Raceways I actually rolled around for 30 minutes prior to starting… we go there really early. We were doing the flats again so that kinda limits what I can do.
1) Attack all the f'n time and get in a great workout.
2) Try to break away.
3) Sit in and go for the sprints.
I opted for #3. Pussy option? Maybe. Honestly I am a little afraid of blowing so tend to save my energy for later in the race.
Got myself all geared up for the first sprint and went HARD but was on the wrong wheel near the end and so the guy who won was up the road a bit and I rolled across in second place. Not much good when the points are only one deep. :)
I kept an eye on my clock and when I figured we had 1.5 laps to go I launched out of the last turn and down the finish straight. As I crossed the line I got the bell – yes! Timed that one just right. And one rider was coming across to me too so that was gravy. I eased up to let him catch on and then started us off again with a strong pull. We worked together around the corner and down the drag strip and he seemed like he was going well but then as we rounded the big left hand corner I got in front and when I looked back prior to pulling over he was waaaay back there. Rats. But it was easy for me to carry on and get the point. Then I let the pack catch me. Who am I kidding… it would have been super difficult to stay away for another 15-20 minutes.
With two laps to go I was debating going early or trying to sprint. I decided to give the bunch gallop a whirl. I found the Starbucks rider that has been dominating the sprints so far this year and attached myself to his rear wheel. With half a lap left he looks back and says, "What's this, a little shake & bake?" Shit. Sure enough, he started to fall back and as we rounded the last left hand corner I decided we were a bit too far back and shot through an opening on the left and moved up to 20th spot or so.
This time I thought my wheel was going to take me up but then this same guy SHOOTS by us on the left and simply leaves us all in his wake. Damn. He won so easily. I think I let up a bit at the end and rolled across in 6th spot.
Next time I need to try going early and/or we'll hopefully lose this guy in the hills. Can't wait. This just confirms that I am no pack sprinter. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels |
| Clothing: | knit shoe covers, knee warmers, bib shorts, Craft short sleeve undershirt, Craft long sleeve undershirt, short sleeve jersey, arm warmers, Polypropylene gloves, cap |
Thursday, April 01, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
ride – 4:45 PM |
| Distance: | 20 miles? |
| Time (total): | core – 30 min
ride – 2:30 |
| Time (moving): | cardio – 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:45 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 each side | | side leg lifts | 3x40 each side | | ball hip raisers | 3x20 each side | | ball leg extensions | 3x20 each side | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 80 lb | | hip abductor | 3x25 | cardio – Precor elliptical, 14 incline, 14 resistance
ride – Fremont, north for a bit, Ballard, Discovery Park, Magnolia loop, Myrtle Edwards Park, Pike, home |
| Results: | |
| Comments: | Things were going great until I got to the last core exercise and suddenly started dreading going upstairs to the cardio loft… not sure why this happens to me. After doing the internal debate for about five minutes I finally decided to do some cardio and although the start was tedious it got better the longer I persisted.
Just one of those mornings I guess. And of course I'm glad I did it.
At the last minute I hooked up with my friend Tony C. I jammed over to his house and did an urban loop and shot the shit the entire time. It was good to catch up!
On the way home the wind really picked up – wow. And once I got home it started raining hard. Good timing. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Tuesday, March 30, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
race – 6:45 pm |
| Distance: | |
| Time (total): | core – 30 min
ride – 1:15 |
| Time (moving): | cardio – 30 min
race – 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 40s (49?), windy, mostly cloudy, dry until 3 laps to go |
| Workout Type: | race |
| Breakfast: | 7:00 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball hip raisers | 3x20 | | ball leg extensions | 3x20 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 80 lb | | hip abductor | 3x20 – 100 lb | cardio – Precor elliptical, 14 incline, 14 resistance
race – flats |
| Results: | Masters
1st prime – pack
2nd prime – 4th
finish – 1st
official results |
| Comments: | Core felt better than yesterday, what a relief! And I kind of jammed through the workout too, not much rest between sets.
I checked my heart rate again on the elliptical and today it rose to the low 140s and stayed there. That's the difference between 13/13 and 14/14 looks like.
I carpooled down with Aaron S and Eric B. At the race attendance was a little low because of the threat of rain but it held off almost all the way to the end… Nice. We started with 30+ riders, four of which were women.
As we set up for the first prime two women took off and no one followed! I was feeling great but hesitated and they took it. Good for them. One kept going and lasted almost one more lap by herself.
I was resolved to go for the second prime (which came only two laps after the first one) and so got into position but then come sprint time there were three or four guys that were faster than me so what could I do? Keep going, that's what.
The four of us who went for the sprint had separated ourselves from the bunch. I rolled straight past everyone and saw one guy grab my wheel out of the corner of my eye. I thought, this is great, I'll get some help. I pulled hard for about 300 m, pulled over and this guy lasts about 100 feet and proceeds to tell me, "I can't keep this up." Argh. No time to think about it, must keep going. In the car we had talked about how you can sit in or you can get a workout and I had just chosen workout.
I felt pretty good at first and kept the power on to the end of the headwind straight and then was really able to punch it with the tailwind. The wind was pretty strong today and it was swirling so it was not directly at my back but I managed to do this section in the 53x13.
I rounded the big left hand corner and still felt strong into the wind. Not sure what gear I was using here, maybe the 53x16 or 17? It was a strong wind for sure.
After two laps of this I saw that about six or eight riders has separated themselves from the bunch and were chasing me. After one more lap I was hating life but heard "one lap to go" as I passed the finish going the other way and the 4s were getting the bell. I looked back and thought, maybe I can do this… one more lap is not so bad. And then as I crossed the finish line Deanna M gave me the 2 lap board. Ouch!
Then I had a bad patch. I was really bogging down riding into the wind and the chase was gaining on me. But I still managed to spin it up with the tailwind and this time the wind turned a little or something and I was able to use the 53x12. And as I rounded the big left hand corner my gap was big again! Whew.
I just kept it steady so as not to blow and the last time into the headwind I was able to ease off substantially as the gap had really opened up. What a relief and what a moral boost to be able to hold off several riders on a windy day. I heard they were not coordinating their efforts as well as possible and sometimes that is all it takes. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels |
| Clothing: | Sugoi shoe covers, knee warmers, 2 pair bib shorts, Craft wind front short sleeve undershirt, Craft long sleeve undershirt, short sleeve jersey, arm warmers, Polypropylene gloves, cap |
Monday, March 29, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | core – 30 min |
| Time (moving): | cardio – 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | active recovery |
| Breakfast: | 6:45 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 | | side ball leg lifts | 3x20 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 80 lb | | hip abductor | 3x20 – 100 lb | cardio – Precor elliptical trainer, 13 incline, 13 resistance |
| Results: | |
| Comments: | Every single set of every single core exercise was hard today. :(
I checked my heart rate a few times on the elliptical and it slowly rose to the low 130s and just stayed there. I guess that is exactly what I wanted. |
| Equipment: | |
| Clothing: | |
Thursday, March 25, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:15 AM - 176 |
| Body Fat: | 8 |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | core – 30 min |
| Time (moving): | cardio – 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | active recovery |
| Breakfast: | 6:45 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each side | | ball side leg lifts | 3x20 each side | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 80 lb | | hip abductor | 33 – 100 lb, 12 – 90 lb | cardio – Precor elliptical trainer, 12 incline, 12 resistance |
| Results: | |
| Comments: | I blasted through my core routine today in order to be ready for cardio with Thom. Cardio loves company…
I'm finally starting to figure out these Precor machines. They have beaucoup features and bells and whistles and all I really care about is will I have company. :|
Anyway, 12/12 on this machine is pretty easy and truly an active recovery effort. |
| Equipment: | |
| Clothing: | |
Monday, March 22, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | 11 miles |
| Time (total): | core – 30 min |
| Time (moving): | cardio – 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low 50s, partly cloudy, dry |
| Workout Type: | active recovery |
| Breakfast: | 6:30 AM - cereal |
| Lunch: | 10:30 AM – peanut butter and jam sandwich
11:00 AM – 2 packages of Stonewall's Jerquee, water |
| Dinner: | 7:30 PM - pasta, veggies, salmon patty, squash, mixed green salad, 2 beers |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x15 each side | | side ball leg lifts | 3x20 each side | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 80 lb | | hip abductor | 3x20 – 100 lb | cardio – Precor elliptical/stair machine, fat burn routine, 10 resistance |
| Results: | |
| Comments: | I tried this new, exceptionally complicated Precor elliptical/stair machine today and I'm not sure I liked it. On the plus side you take really long strides and for taller guys like me that's nice. On the minus side you are bouncing all over the place. I seriously felt like I was on one of those inflatable bounce houses you see at the fair or the birthday party of rich kids.
I took it really easy on the way home. Too often I jam up hills and on this single speed that is not exactly a rest day. This pace was very pleasant to tell you the truth. At one point heading south on Dexter this other commuter went scorching past me – obviously racing – and I just let him go. It was fun. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, March 18, 2010
| 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 |
Monday, March 15, 2010
| 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: | |
Thursday, March 11, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | core – 20 min
cardio – 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | active recovery |
| Breakfast: | 8:15 AM – big tub of yogurt, fruit and muesli |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x15 | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | roman chair knee lifts | 2x50 | cardio – elliptical trainer, random, 12 resistance |
| Results: | |
| Comments: | Those darn leg lifts on the ball are hard! Glad to check that box this morning.
Thom was doing core and cardio today so I cut my workout a bit short in order to join him in the cardio loft. It was a nice change since I have not done this in a while (months?) and I'm realizing that just doing nothing is NOT the best way to recover.
My gym got all this new cardio equipment a couple of months ago and now every machine has a headphone jack, a small television screen, cable TV, FM radio and an iPod cord so you can plug in your iPod and listen to the music on it or even watch movies you might have on it. Pretty darn neat.
My heart rate started in the teens, quickly went into the 120s and then slowly climbed up to the 150s and stayed there for the last 20 or so minutes. It was kind of fun to do something new/different and great fun to have someone to talk to while doing it. |
| Equipment: | |
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Thursday, December 10, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio – 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core – 3 sets leg lifts on incline bench, 2 sets crunches on ball, 3 sets of crazy crunch/leg lift machine
cardio – elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | Core did not feel so hot, the exercises we chose were the ones I am not so good at…
Cardio on the other hand was a nice surprise in that it was easier for me to maintain 75+ rpm than I thought it might be. And having Thom there for company was also nice as talking make the time go by faster. |
| Equipment: | |
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Monday, November 30, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| 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 | cardio - elliptical trainer, random profile, 14/20 resistance, 70 rpm to start, 75+ the last half |
| Results: | |
| Comments: | I was a little sore today from my run yesterday but not too bad… Of course I don't want to speak too soon as this usually gets somewhat worse the second day. :)
Cardio was slooooow. I started and could barely handle 70 rpm, thank goodness I warmed up and finished at 75+ rpm |
| Equipment: | |
| Clothing: | |
Thursday, November 26, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 7:00 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 8:30 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - plank (150 sec), 3 sets sit-ups on incline board (38/30/33), 3 sets leg lifts on bench - 10 lb (20/20/15), 3 sets twisters - 15 lb (60/60/60)
cardio - elliptical trainer, random profile, 15/20 resistance, 75-80 rpm |
| Results: | |
| Comments: | The sit-ups felt great! The leg lifts felt like crap! I think 10 lb is too heavy for me, I did 10 more each set after dropping the dumbbell but I don't think you should be doing this few reps for any core exercise…
When Thom and I hit the cardio loft Carla was already there positively killing it on an elliptical trainer (after she killed a massive leg routine downstairs!) and that got me motivated to go faster so I started out at 75 rpm and just kept climbing from there. The last half was always around 80 or over. It's super to have motivation. |
| Equipment: | |
| Clothing: | |
Thursday, November 19, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 4x15 leg lifts w/hip lift on incline board, 4 sets (30/25/20) sit-ups on incline board, 3 sets or twisters oblique machine - 150 lb
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | Core and cardio with Thom today and damn, the ab exercises this guy picks are tough! We did more or less the same routine last week and I know I did better then… today was difficult.
Cardio on the other hand was great! Having someone there to chat with was fantastic and my rpms were higher than they have been in ages. |
| Equipment: | |
| Clothing: | |
Thursday, November 12, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 3x15 leg lifts with hip lift on incline board, 3x30 sit-ups on incline board, 3x15 twisters on machine - 150 lb
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm |
| Results: | |
| Comments: | Did core with Thom again and those leg lifts are killer. KILLER. Definitely something I should revisit. And that oblique machine? TOUGH. Not even sure why I'm going a core exercise that I can only do 15 reps of, I should wise up and drop the weight some… but Thom likes to go big on everything and is not about reps so I just follow along on Thursday. :) |
| Equipment: | |
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Monday, November 09, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | 3.3 miles |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:45 AM - cereal
10:30 AM - 1 envelope Pot Tarts, lots of water |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| 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 | cardio - elliptical trainer, random profile, 14/20 resistance, 75-80 rpm |
| Results: | |
| Comments: | Well… my core sure is sore from that darn run yesterday; how strange! Everything was pretty tough.
I dialed it down a notch doing cardio today, all I wanted was to loosen up, the old 'active recovery' thing. Not sure it worked. :) I'm sore in the calves and hamstrings and the elliptical really does not stretch those muscles out and any loosening I got went away pronto by the time I got home.
What? I should stretch after I run…?! That's crazy talk. |
| Equipment: | |
| Clothing: | |
Thursday, November 05, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 50s, light to heavy rain, breezy |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal
9:00 AM - banana, 2 pieces Halloween candy |
| Lunch: | 12:30 PM - veggie chili, tortilla chips, 2 beers
1:30 PM - banana, dark chocolate, water
2:00 PM - Odwalla Superfood |
| Dinner: | 8:00 PM - 21 pieces pizza, cookies, water, grapes |
| Workout Food: | |
| Course: | core - 3x30 leg lifts - 5 lb, 3x25 twisting sit-ups on incline board, 3x30 leg extensions - 10 lb, 1 drop set on crunch machine
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm
run - adventX interval workout at SPU track |
| Results: | |
| Comments: | Core with Thom again! We hit it hard today and it was great to have the company/encouragement as usual. WE did some leg lifts and extensions with a small weight and they were fantastic. And by fantastic I of course mean hard.
On the elliptical I was finally able to maintain 75 rpm, whew! And it felt better too.
After work I headed over to the SPU track for my second ever running interval workout and it rocked. Tonight I was joined by Martin, Nick and Pamela and after we jogged a couple of laps and did some light calisthenics our workout consisted of the following:
- one fast tempo 400 m lap
- 10 steam engines
- 10 push-ups
- rest for 30 sec
Repeat for 20 minutes. Ouch.
In that 20 minutes we managed to get in 7 repetitions of everything. As usual (the other) Martin was running like a maniac and 'won' every lap. Nick is also really fast but seemed to hang back a tad and about half way around I would pass him. Then with 100 m to go Martin would storm by and leave me for dead. Those were the shortest 30 second rests I have ever experienced!
When we caught our breath after the 7th rep Nick announced he wanted to run one more. I joined him and he absolutely killed it. He MUST have been holding something back… :)
Finally we all jogged one last lap and high-tailed it to our cars as the rain was really picking up. Thank goodness it was never cold, even in the wind. The temperature was just warm enough and I was never uncomfortable. From the weather that is. :| The workout had me gasping for air… |
| Equipment: | |
| Clothing: | long sleeve wicking undershirt, short sleeve wicking t-shirt, SmartWool socks
I brought a cycling cap but ditched it after the 2nd rep as I was plenty warm and it was distracting me. |
Thursday, October 29, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM - cereal |
| Lunch: | All kinds of crap… :( Almonds, cookies, Stonewall's Jerquee, Pilot Bread w/peanut butter and jam, Odwalla juice, I need real food. |
| Dinner: | 7:00 PM - mixed green salad, bread, cheese, water |
| Workout Food: | water |
| Course: | core w/Thom - 3 sets upper and lower crunch machine, 3 sets twisting sit-ups on incline board, 3 sets leg lifts, some other crunch machine
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | I STILL can't seem to keep the rpms up over 75. Oh well… |
| Equipment: | |
| Clothing: | |
Tuesday, October 27, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | all f'n day - almonds, peanuts, 3 slices banana bread, rice w/peanut sauce and tofu, Odwalla Superfood, water |
| 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 - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Hooray! Three minutes of plank for the first time in weeks. Sometimes it's the little things.
On the elliptical I thought it was going to be a great day but for some reason my revolutions kept dropping below 75… I did feel fine though. |
| Equipment: | |
| Clothing: | |
Thursday, October 22, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
track - 6:30 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | track - 50, dry, calm, partly cloudy |
| Workout Type: | track - 400 m intervals |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | core - crunches, twisters and leg lifts
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm
track - 5x400 m efforts |
| Results: | |
| Comments: | Core with Thom W was fine, cardio was okay and the track workout was SO hard.
Today I participated in my first adventX Thursday night track (read: running) workout and it was tough. We walked one lap and then did some light calisthenics and then it was straight into the thick of things. We lined up at the start line and went one lap as fast as we could. Rest. Repeat.
Martin was there and as usual he proceeded to hand me my ass on a silver platter. I never would have dreamed that 400 m would feel so long! The first two efforts were bearable but number three was agony. I felt like I totally came apart half way in. Number four was marginally better and then I blew sky high on number five.
Surprisingly my times only varied about 5-6 seconds. I tried to time myself on 2-5 but was never very good about hitting the stop button after I crossed the line. I was told that my first lap was about 1:13 or so and that my last one was around 1:19 but my watch had me at 1:16-1:21. Not that I have any concept of what this means for a 400 m effort.
Walking back to the car after was interesting. Obviously if you want to get fast, this is the ticket. Just like in cycling, intervals are key. |
| Equipment: | |
| Clothing: | Just shorts and a short sleeve wicking shirt… I was a bit chilly. |
Tuesday, October 20, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
walk - 12:00 PM
stairs - 6:05 PM |
| Distance: | walk - 3 miles
stairs - 10 flights |
| Time (total): | cardio - 30 min
walk - 50 min
stairs - 48:20 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | walk - upper 50s, partly sunny, calm, dry
stairs - mid 50s, dry, calm |
| Workout Type: | |
| Breakfast: | 7:00 AM - smoothie
10:00 AM - almonds |
| Lunch: | 1:30 PM - rice, stir fry veggies, 2 fortune cookies, water
4:00 PM - 4 ginger snaps |
| Dinner: | 8:00 PM - stuffed peppers, salad, water, juice, wine |
| Workout Food: | gym - water |
| Course: | | plank | 2x120 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, 2x50 crunch machine - 90/80 lb, 2x20 leg lifts on bench | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm
walk - marsh loop with the iWalk gang
stairs - Howe Street |
| Results: | |
| Comments: | After I finished my usual core routine I found out that Thom was going to do some cardio in a bit so I waited for him and did some more core. Nice.
Cardio was okay, it still does not feel stellar but today was decent. What a non-descriptive word…
At lunch I hit the bricks with the iWalk gang again and it was surprisingly warm! I had on two shirts and long pants and wanted to be in shorts and a t-shirt by the end. A pleasant surprise.
I was SUPER worried how I would feel on the stairs today. It has been two weeks and I have not done much else in that time and when I showed up a bit after 6 there was Martin, the guy that always kicks my butt on the adventX Sunday runs.
The adventX group had already done one warm-up flight and wanted to do another so I joined them for a walker. Then we started alternating running and walking. And guess what, I felt pretty good and was the first to the top each time we ran. :)
Martin was timing each run and I was right around one minute each time, my last runner was 1:03 or something if I remember what he said correctly.
After three runners we walked two flights and then ran one last one and did a 'cool-down' flight (read: another walker). Alone I would have walked faster, ran slower and finished in less time overall but it was fantastic having the company. And I'm totally stoked that I felt as good as I did. |
| Equipment: | |
| Clothing: | stairs - shorts, wicking t-shirt, running shoes |
Thursday, October 15, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 2 sets crunch machine, 3x40 twisters - 12 lb, 3x20 leg lifts - 5 lb supersetted with crunches, 3 sets sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm |
| Results: | |
| Comments: | Core with Thom again and we hit it hard; it felt pretty good.
Cardio was a bit better than on Tuesday but still not good or easy. |
| Equipment: | |
| Clothing: | |
Tuesday, October 13, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| 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 | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Core was kind of hard and I could not get going on the elliptical trainer. Something to do with the fact that I have not done anything in ages perhaps? :| |
| Equipment: | |
| Clothing: | |
Thursday, October 08, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:30 AM - lots of waffles with almond butter and jam |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 3 sets of steam engines (100 ea?), 3 sets of leg lifts on that mat (30 ea?), 3 sets of twisters (12 lb, 40 ea), 25 sit-ups on the incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Not a ton of motivation today but I know that Thom would being the same thing as me so I drug myself out of bed and got to the gym and as usual, I'm glad I did. :)
That last set of sit-ups was HARD after all the other stuff… when we start with those I can do almost 40 but not this time.
I felt a tad stiff doing cardio today and was not able to maintain 75 rpm which normally is not such a big deal. I guess I need a bit of a rest and seeing as I'm going out of town for a few days I will get just that. |
| Equipment: | |
| Clothing: | |
Tuesday, October 06, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
stairs - 5:30 PM |
| Distance: | stairs - 11 flights
walk - 4 miles |
| Time (total): | cardio - 30 min
stairs - 35:30 (for my 10 timed flights) |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 60s, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | 6:30 AM - cereal, banana
8:00 AM - almonds |
| 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 | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
stairs - Howe Street |
| Results: | |
| Comments: | Core was okay and cardio was pretty good. I had some motivation and was able to maintain 75 rpm all the way from the very beginning to the end.
After work I walked to the Howe Street stairs (2 miles), stashed my bag in a super secret bush because none of my friends with a car were there (I'm not going to mention anybody but his first name starts with an A) and got busy.
I did 10 flights alternating walking two at a time and running two at a time. And when I say 'running' I of course mean loping up at a pitiful pace. :( I actually timed myself and discovered that it takes me roughly two minutes to walk up, two minutes to walk down (one step at a time) and one minute to run up. So put that in your pipe and smoke it. Or whatever.
I brought along some water - thank god - and took a tiny sip just to wet my mouth after every walker. Runner one was VERY hard. I was all stiff and ultra slow. Runner two was a bit better and number three was my best. I started to slow down on the fourth runner and number five was a struggle again. Oh well, today was not an 'on' day I guess.
After descending from the last runner I grabbed my bag and walked back up for the last time and then headed home (2 miles). Walking along Broadway was great! It did not get cold and I cut through Cal Anderson Park on the way home which is always pretty (water feature, green grass, etc.) and entertaining (hippie wanna-bes, street kids, couples, etc.). |
| Equipment: | |
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Thursday, October 01, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | core - 2 sets back extensions, 3 sets twisting sit-ups on the incline board, 3 sets crunches on the ball, 3 sets mat work
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Oof… core felt okay but cardio was a chore. After only three days of doing nothing it was like I was in quicksand on the dumb elliptical trainer. It was not hard, I just could not seem to increase the speed.
Oh well, tomorrow is another day. :) |
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Wednesday, September 23, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:45 AM
stairs - 5:45 PM |
| Distance: | stairs - 14 flights
walk - 4 miles |
| Time (total): | cardio - 30 min
stairs - 35:30 (for my 10 timed flights) |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 80s, sunny, dry, calm, f'n fantastic is what it was today |
| Workout Type: | |
| Breakfast: | 6:45 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 40, 34 sit-ups on incline board, 2x60 leg extensions
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | I got to the gym a little late today and so did not have time for my usual core routine so adlibbed.
Cardio felt okay but not stellar. I think doing this stuff indoors for so long is getting boring… Hello, right? You'd think I would catch a clue or something.
After work I met Andy G from work and we hit the Howe Street stairs and I had a surprisingly good session! It was all kinds of awesome outside so I decided to walk to the stairs and home after. It was the right call for sure.
When I go there Nick S from work was also there finishing up so I did two mellow flights with him with my messenger bag on just warm up. Then Andy showed up so I stowed my bag in his car and we hit out.
The next 10 flights I alternated walking 2 at a time and running. Last week I managed to run four flights so being able to do five today was a good feeling. My running is not as fast as when I hit these in the winter with my cycling friends but still, it's only the second time I have run them this year so not bad…
After I finished my 10 flights I walked one more with Andy to 'cool down' and then got my bag and went up one last time on my way home.
It's almost two miles to the stairs from work and tad over two miles home from the stairs and I could not have picked a better night for this walk. It was warm, people were out in droves and it felt like the middle of summer in every way.
While on the stairs we saw this guy with obvious physical problems walking up them with a cane. I recognized him from the winter last year and am totally impressed that he tackles what is damn hard for someone that has no disability! On my way home I walked down Broadway and there he was at Vivace! I stopped, said hi and discovered his name is Tom. He recognized me from the stairs too. Nice.
On the way home I crossed through Cal Anderson Park and it was a surreal experience. People were picnicking, making out on benches, playing Ultimate and soccer, hanging out with their children and getting stoned all over the place. I mean, this is what parks are for, right? Right, that was rhetorical. It was so cool to walk through this scene. |
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Friday, September 18, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM - cereal
10:30 AM - 2 pieces Fitness Bread w/peanut butter and jam, Odwalla juice |
| 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 - 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 |
| Results: | |
| Comments: | Wow, my abs were sore from yesterday. Kind of a nice feeling in a way…
I raced through my core routine in 25 minutes (it usually takes at least 30) and then hit the cardio loft. The big fan was busted. One of the blades had come loose and smacking against the wire cage and it sounded like someone paddling a piece of metal siding with a piece of metal in a metal room. You get the idea - heinous.
Cardio felt better today, that was a relief. No knee issues, no stiffness, I felt pretty good. |
| Equipment: | |
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Thursday, September 17, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
run - 5:00 PM |
| Distance: | run - 4.4 miles |
| Time (total): | cardio - 30 min
run - 34 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 7:45 minutes per mile |
| Total Ascent: | |
| Weather: | 70, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | gym - water |
| Course: | core - 3x40 ball passes, 3x25 crunches on weird machine, 3x40 twisters - 12 lb
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Boy, I'm sure not very good at traditional core exercises…! I was working out with Thom again and it sure showed.
Cardio was also kind of difficult, I was not able to maintain 75 rpm. Oh well.
I wanted to go for a run after work and to save time I just ran home. This was a first for me and it went okay but I could improve on the process.
I wore a smallish backpack and it bounced around a bit too much. It also caused my shirt to ride up in back and by the time I got him I had worn a tiny patch of skin off of my spine in spite of me constantly puling it down.
As I ran along Interlaken there were some high school kids hanging out getting stoned. It was three cars and at least six people. This is the third time I have seen this, it must be the place all the cool kids hang out.
Then as I was crossing Union this Impala that was also headed in my direction waved me ahead so I could cross the street and man did it smell like pot. I was visualizing this cloud of smoke following the car around.
So good tunes on the iPod, good weather, good smells and a good time. |
| Equipment: | |
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Thursday, September 10, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
walk - 5:15 PM |
| Distance: | walk - 4.9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 3x35 sit-ups on incline bench, 3x20 twisters on incline bench - 10 lb, 3x30 knee lifts, crunch machine
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm |
| Results: | |
| Comments: | Today was core day with Thom and we hit it hard.
My calves still felt tight on the elliptical trainer from my runs and stairs but it was okay.
After work I walked to a stretching and injury prevention clinic at Stretch PT (next to REI) put on by adventX and then home after. It was a BEAUTIFUL day/night to be out walking and was a gas. And warm! I loved walking up Capitol Hill as people were going to happy hour and milling about. |
| Equipment: | |
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Tuesday, September 08, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
stairs - 6:00 PM |
| Distance: | stairs - 9 flights
walk - 2.2 miles |
| Time (total): | cardio - 30 min
stairs - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 60s, dry, sunny, calm |
| Workout Type: | core | cardio | stairs |
| Breakfast: | 6:45 AM - smoothie |
| Lunch: | |
| Dinner: | 7:30 PM - 3 pieces pizza, apple pie with ice cream |
| Workout Food: | gym - water |
| Course: | core - 2x35 sit-ups on incline bench, 2x60 leg extensions, back extensions - 30 straight and 30 twisting
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | Massive b-day party at Jason and KyLynn's last night and I woke up this morning pretty hung over…
I was blown away by my ability to do 2x35 sit-ups on the top notch of the incline bench so that was great. Unfortunately cardio did nothing to relieve my hangover. At least it felt all right.
After work Andy G and I hit the Howe Street stairs for my first time this fall. We did six flights together walking two at a time. It was taking us almost exactly five minutes per flight (up and down once).
After that I grabbed my bag out of his car and did two more with the adventX crowd. The last one I ran with John C and got to the top in 57 seconds! Then it was back down to grab my bag and up one last time so I could walk home.
I felt great! The stair pace while walking was very moderate and so except for that last runner I was definitely within myself. Probably a really good thing for the first time as I have overdone it WAY too often on these damn stairs. |
| Equipment: | |
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Tuesday, September 01, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | walk - 2.5 miles? |
| Time (total): | |
| Time (moving): | cardio - 30 min
walk - 50 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 60s, mostly cloudy, dry, calm |
| Workout Type: | core | cardio |
| Breakfast: | 6:30 AM - smoothie
8:30 AM - almonds |
| Lunch: | 11:30 AM - 2 chocolate, caramel macadamia nut clusters
1:00 PM - left over cabbage and , 2 chocolate, caramel macadamia nut clusters, water
2:00 PM - 2 chocolate, caramel macadamia nut clusters
4:00 PM - another damn nut cluster and 2 mini Snickers bars |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 90 sec, 60 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 - 10 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
walk - around the UW campus |
| Results: | |
| Comments: | Oh MAN was the plank hard today. Hello, that's what happens when you don't do it for several days.
Cardio on the other hand was fine. I kept it over 75 rpm and my breathing was relaxed and my legs were not very sore from the run on Sunday. Yes! |
| Equipment: | |
| Clothing: | |
Thursday, August 27, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | 9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 3 sets of leg lifts, crunches and twisters w/15 lb
cardio - elliptical trainer, random profile, 15/20 resistance
commute - up Belmont on the way home |
| Results: | |
| Comments: | Core with Thom again! We super setted our three exercises and it was hard! Then we hit the cardio loft.
Man, Belmont is one bitch of a hill. It's like lifting weights all the way up on my single speed with just platform pedals; it is without a doubt the steepest hill I could possibly ride on that bike and not zig zag. But you get the payoff of being able to people watch all the way down Broadway. Way worth it. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Tuesday, August 25, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 35 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min
race - 50 min
|
| Time (stopped): | |
| Speed (moving): | 22 mph average (I guess this includes my warm-up so the number is kind of useless…)
max - 36 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | bike race |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | gym - water
race - nuun |
| 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 | cardio - elliptical trainer, random profile, 15/20 resistance
race - flats, w/2 primes |
| Results: | |
| Comments: | Today was all about Alistair L again and it was a blast. We had Dave H and Jeff W there as well.
ASIDE - last week we tried to leapfrog Alistair ahead of the rider in 3rd and sweep the top three spots on the 'podium'. In the process I was certain that Alistair won one prime and got second on another, I was right behind him after all in just about every sprint. Turns out the rider in 3rd called the race promoter and said something to the affect of, "I got those points and I'm sure Alistair would not mind if you changed the results." WTF? Way to turn an otherwise very casual and friendly race series into something it does NOT need to be.
So today we just wanted to make the race hard. Kinda like venting I suppose. And yes, we knew it would not change the overall results any. We tried to get Alistair away a couple of times but it did not stick. We always had too few folks to drive the pace and this time of year everyone is winding down.
On the last lap we put three people in front of Alistair hoping for a sprint victory and we got close. Dave led for half a lap and then Jeff took over. Unfortunately he got caught up in traffic as we passed the Cat 1-2-3 field and instead of going around he slowed down for a second. That let everyone behind us who had been strung out bunch up some. I took over and ramped it back up and was even able to react to the first person that opened the sprint but in the end Alistair was just not as fast as the winner.
It was a hell of a lead out though - and lots of fun. |
| Equipment: | Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Thursday, August 20, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 80s, sunny, dry, light breeze |
| Workout Type: | core | cardio | commute |
| Breakfast: | 7:00 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 2x20 crunches w/40 lb, 3x60 leg extensions
cardio - elliptical trainer, random profile, 15/20 resistance, 70 rpm |
| Results: | |
| Comments: | I got the gym and Thom was doing core and cardio today so I jumped into his workout for the company. He wanted to do cardio for 45 minutes today so cut the ab work way down and that was fine with me.
I was amazed at how hard the dumb elliptical trainer was this morning… I felt drained from racing last night and was hungry when I started so that did not help. But we chatted the entire time and commented on the news which was playing on the monitors up in the cardio loft so even though I could barely maintain 70 rpm today I did go for a tad longer and I had good company. Thanks Thom.
My ride home was equally labored. It was great out and I was in good spirits but I was moving very slowly… for once the gear on my single speed city bike did not feel too small. :) |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, sleeveless wicking shirt, cap |
Tuesday, August 18, 2009
| 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 |
| 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 |
Wednesday, July 22, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| 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, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 60 - no weights | cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm |
| Results: | |
| Comments: | Man, the plank was hard… I have unfortunately noticed that my form is not always so great and my hips tend to rise up a tad. Gotta put a stop to that.
Cardio was okay but my will to work stank. Big time. |
| Equipment: | |
| Clothing: | |
Tuesday, July 21, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
walk - 12:00 PM |
| Distance: | commute - 9 miles
walk - 2 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min
walk - 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 80s, sunny, dry |
| Workout Type: | core | cardio |
| Breakfast: | 7:00 AM - smoothie
10:00 AM - Zone Perfect bar (blech…) |
| Lunch: | 1:30 PM - 3 pieces Pilot Bread w/peanut butter and jam, Odwalla Citrus C Monster
2:00 PM - Promax bar |
| Dinner: | Quinoa, greens, sauce, beer |
| 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, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm (barely!) |
| Results: | |
| Comments: | I had a super low day this morning at the gym and then got home, tuned in the Tour and watched Bradley Wiggins climb like an insane man. And look totally calm doing it! What a superstar. |
| Equipment: | |
| Clothing: | not much, it's hot |
Friday, July 17, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
track - 7:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 80s, sunny, dry, light breeze |
| Workout Type: | core | cardio | track race |
| Breakfast: | 6:30 AM - smoothie
9:00 AM - nectarine
11:00 AM - Odwalla Mango Tango |
| Lunch: | 2:30 PM - 2 PB&J sandwiches, water
4:30 PM - Clif Quench |
| Dinner: | |
| Workout Food: | gym - water
track - nuun |
| 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, 30 knee lifts, 30 twisters to each side - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | Cat 1-2
12 lap scratch - pack
miss and out - 11th
8x5 points race - pack |
| Comments: | Core felt better today including the second set of plank! Hopefully I can go for a bit longer next week and work back up to 2x180 seconds.
It was HOT at the track, it felt great! I was hydrated, rested so no problem. Kenny W was out again, good to see him after his broken collar bone and the surgery required to assemble it. I am not jealous!
There were two primes in our scratch race but the pace was not crazy. I could not move anywhere but managed to ride wheels and finish comfortably.
In the miss and out the pace was also not crazy so riders kept coming over the top. I had to do likewise twice but after 12 or so laps I was pretty blown and when another rider came around I was stuck underneath and did not have the energy to back out and around. So it goes.
There were several attacks in the points race and after a bit three riders got away. Then Joe H took off and I followed and we got away clean. The only problem is we went nowhere… The leaders had a gap and for a bit we did too but then after about four laps the bunch caught us and the shortly thereafter we caught the leaders.
I took some risks and was at the back for a while trying to rest up and luckily it worked and I did not get gapped. I finished in the bunch with one fourth(?) place sprint finish from when Joe and I were off the front.
Brian S was in turn four cheering, that was great! And we had Tony B and Kurt A in the Cat 3 field, right on. |
| Equipment: | Raleigh Rush Hour Pro, Zipp disk, Zipp 404 front, 49x14 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Thursday, July 16, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | 20 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 80, sunny, dry, light breeze |
| Workout Type: | core | cardio | commute |
| Breakfast: | 6:30 AM - smoothie
10:00 AM - almonds |
| Lunch: | 2 PB&J sandwiches, water |
| Dinner: | 7:00 PM - picnic at Volunteer Park - bread, tuna, cheese, veggies, water, wine, chocolate |
| 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, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
commute - to work down Interlaken, home via Ballard, the locks, Discovery Park, a loop around Magnolia and then along the Seattle waterfront, through Belltown and up Pike |
| Results: | |
| Comments: | What a GREAT day to ride your bike home…! Hot, tons of other commuters, great music on the iPod - good times.
I was really surprised by how many people were walking their bikes across the Ballard locks and by how many folks were riding through Discovery Park - more than I have ever seen I think.
Riding along Myrtle Edward's Park a dad was cruising along with his son who must have been all of four years old. Nice! Oh yeah, no training wheels either. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, sleeveless wicking t-shirt, cap |
Tuesday, July 14, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | commute - 9 miles
ride - 31 miles |
| Time (total): | ride - 1:42 |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | 18 mph
max speed - 34 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, mostly sunny, dry, light breeze |
| Workout Type: | core | cardio | commute | ride |
| Breakfast: | 2:30 AM - 3 Advil, Trader Joe's organic tea & lemonade
6:30 AM - cereal
9:30 AM - Odwalla Super Food |
| Lunch: | 12:30 PM - 2 pieces Pilot Bread/cheese, 2 pieces w/peanut butter and jam, Odwalla Protein Monster, water
3:30 PM - Promax bar |
| Dinner: | 8:30 PM - green salad, 4 pieces cheese toast, 2 beers, rice pudding |
| Workout Food: | gym - water
ride - nuun |
| 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, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
ride - UW, Leschi, around Mercer Island (counter clockwise), Madrona, Union, home |
| Results: | |
| Comments: | Last night I was in bed by 9 and woke up around 2. Damn. :( Did I mention I was hung over…?
Every core exercise was hard today but cardio - once I got warmed up - was great. My head was not tip top but it felt smooth and I was able to maintain higher cadence than most days.
I felt silky smooth on my commute. As good as you can feel on a four mile ride… One the way home I was climbing Interlaken in the saddle on my single speed and not even breathing very hard.
After work I hooked up with Leif C for his weekly jaunt around Mercer Island. Today we were joined by Mike H and Mike T. Mike H had just finished the 'Mercer Island World Championships' with Ian M and company and the pace was pretty torrid so he was already well worked. That did not slow him down much though as he pulled strong and won the sprint at the end.
Cornering with Leif and Mike H was a dream. There was NO slowing down - ever - and sometimes we even pedaled all the way around the bends. There are not many people that can or will ride like this.
I started out feeling good but rapidly ran out of steam. I was able to hang on and even pull but my efforts were shorter than Leif or even Mike H. We dropped Mike T half way around the island.
We just did one lap and did not double back today. That was fine with me and I enjoyed my ride up Madrona and home. The weather was perfect. |
| Equipment: | commute - Raleigh town bike, 36x16
ride - Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Saturday, July 11, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 10:00 AM
race - 3:30 PM |
| Distance: | race - 20 miles |
| Time (total): | |
| Time (moving): | race - 40 min |
| Time (stopped): | |
| Speed (moving): | max speed - 33 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 80, sunny, dry, blue sky, light breeze |
| Workout Type: | core | cardio | Redmond |
| Breakfast: | 6:45 AM - cereal, banana
8:00 AM - water |
| Lunch: | 11:30 AM - nuun, mac & cheese, veggies, lentil pate, bread |
| Dinner: | 6:30 PM - potatoes, corn, 3 beers
9:00 PM - 2 ice cream sandwiches, water |
| Workout Food: | gym - water
race - nuun |
| 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, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | Masters (40+) - pack finish |
| Comments: | Man, every single core exercise was hard today! That's what I get for being so sporadic about going to the gym. On the upside cardio felt great, probably because I showed up with some food in my stomach and was hydrated and not half asleep. :)
It was hot but I was hydrated and it felt fine. I'm really liking nuun for hot weather rides, you just drop a tablet in your bottle and you know you are good to go. And at the end of the ride you are coated in white salt crystals. :)
It was just RC R and myself for IJM.org today which is not enough to control anything so I resolved to try and get in the right move. Lots of top guns were here today so I was hoping that a couple of us and maybe on Garage rider would sneak off and that would be it. I knew I Needed help as I have not had the strength to make anything stick on my own these last couple of months.
Garage went early and I came along for the ride. Doug D (Lenovo) was doing the same thing as me so a couple of times we got away together but it never lasted very long.
One of the times we caught a break the pack was way strung out behind me and so I just kept right on going. Half a lap later Todd G (Counter Balance) was with me and we were away very cleanly. Todd pulled, I pulled, Todd pulled and then I was done! Holy cow, that guy was riding me off his wheel… I think my pulls were for 1/4 of a lap and then he'd pretty much tow me around for the remainder. It was a shame too as we were flying and if it had been two months ago the outcome might have been very different.
As it was Todd had to sit up since he could not sustain this and the pack was chasing hard.
I tried once more but again it didn't last long. And because I had worked myself over quite a bit early on in the race I was gassed with three laps to go. Chris T (Benaroya Research) won in impressive style - that guy is a crit machine.
After the race people gave me huge props for my efforts and even Chris said he was pissing himself when Todd and I were off the front. On paper that's a great combo but right now it's not a reality. It does feel good to see that I know what to do, that's part of the winning formula anyway. |
| Equipment: | Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap, soaked my jersey and cap before the start - it felt really nice |
Wednesday, July 08, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, dry, mostly sunny, light wind |
| Workout Type: | core | cardio | commute |
| 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, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | Well, at least I was not hating life in the cardio loft today and managed to maintain 75 rpm… |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Tuesday, July 07, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 60s, partly cloudy, dry |
| Workout Type: | core | cardio | commute |
| 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, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70 rpm |
| Results: | |
| Comments: | |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Tuesday, June 30, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 5:00 AM - 178 |
| Body Fat: | 9 |
| Time of Day: | gym - 5:30 AM
Pacific Raceways - 7:00 PM |
| Distance: | 36 miles |
| Time (total): | |
| Time (moving): | 1:42 |
| Time (stopped): | |
| Speed (moving): | 21 mph
max speed - 40 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 70s, sunny, dry, medium wind |
| Workout Type: | core | cardio | Pacific Raceways CR |
| Breakfast: | cereal |
| Lunch: | 5:00 PM - large bottle w/2 scoops HEED, 2 scoops Endurox R4, 2 scoops maltodextrin and some protein powder |
| Dinner: | |
| Workout Food: | gym - water
Pacific Raceways - small bottle w/1 scoop HEED |
| 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, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm
Pacific Raceways - counter-clockwise down the switchbacks [Martin's favorite course!] with the finish at the top of the hill |
| Results: | Masters
1st prime - pack
2nd prime - 1st
finish - 2nd
official results |
| Comments: | Still no luck on that second set of plank…
It was a GREAT evening at Pacific Raceways. The wind was blowing in your face on the straightaway but hey, what's new? I was pretty nervous as my 'training' has been mostly non-existent in the month of June and a couple of strong men showed up tonight but I pleasantly surprised myself.
For a change the start was very mellow. Maybe it was the tricky descent that worried people, who knows. But we cruised around for almost four laps prior to the start of any serious action. Then Alistair L took off.
On the drive down Alistair was bemoaning the fact that lately any time he gets off the front in a race it's with some tomato rider who invariably dies right away. So guess who joined him - you guessed it. And sure enough, after taking one pull (half a lap later) they were off the back like a sack of bricks.
Did I mention that the air as rife with the smell of burning brake pads? Oh yes, some idiots were obviously riding their carbon rims all the way down the hill. Idiots. Oh wait, I already said that.
Alistair carried on and lasted two laps (and got the first prime) and then we caught him going up the hill. I was in perfect position on about 4th wheel on the left side and took off on the flat bit in the middle of the hill. As I was climbing the last stretch of the hill I heard breathing to my right looked over and amazingly there was Dave H! He had managed to extricate himself cleanly from the bunch and away we went.
ASIDE - it has been the case lately at PR that every pack will at some point catch or be caught by some other pack. Alistair managed to catch the Cat 4 field and these guys clung to his wheel like it was life or death… I was laughing seeing him tow the entire pack around for almost an entire lap.
For the first two laps we went pretty hard. And our gap grew accordingly. Nice. We agreed I could take the second prime and each time I looked back our gap was bigger and bigger; what a confidence booster!
With three laps to go we were literally out of sight and I was really enjoying myself on this - my favorite - course. The radius of the corners is perfect and you can really arc them. When I was in the bunch I was passing people in both corners and now that I was with Dave I was gaping him every time we descended. I felt kinda bad as I was not trying to go hard, I Just hate using my brakes and so do it as little as possible… Once we hit the bottom I would just soft pedal and he'd get right on.
With half a lap to go I turn to Dave and ask, "So, what do you want to do at the finish…?" I was holding out hope that he might let me win as it seemed logical to me. It would help me cement my 2nd place in the series and he would still get points and his lead was huge. No Dice. "How about we just go man-against-man?" says Dave. Okay, it's only fair I suppose… :(
As usual I pulled around turn 1 and down the hill and waited for Dave to catch back on. Then we rode up the first bit of the hill side-by-side.
I was hoping that if I went to the front I could maybe delay the sprint because Dave has so much power on these damn uphill finishes but no luck. As soon as we hit the last incline I hear this CHUNK as Dave shifts up and so away I go.
I was right. I managed to take the lead for a couple of seconds and then he pulled up next to me. And for longer than I thought I was going to be able to do so, I held him and we crested the hill side-by-side. But then Dave shifted up again. I did likewise of course but only he accelerated accordingly. :) I ended up finishing about three lengths behind him and could only admire his hill sprinting prowess.
Someone was cheering me/us on the last three laps - it was great to hear them as we crested the hill, thanks! And thanks to Corrie M and Alistair for patrolling the bunch behind us, I know that helped. |
| Equipment: | Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Friday, June 26, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | 6:30 AM - smoothie
10:00 AM - almonds, 3 pieces Pilot Bread w/peanut butter and jam |
| Lunch: | 12:00 PM - fruit yogurt
3:00 PM - 2 pieces pizza, water |
| Dinner: | 8:00 PM - 2 veggie kabobs, mixed green salad, cheese, 2 beers, water, chocolate, crackers |
| 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, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | THE PLANK WAS HARD. I am still not able to hold it for three minutes the second time. Rats.
My friend Ken L was back from Switzerland and since I got to the gym so goddamn early I saw him up in the cardio loft when I got there. He told me all about his backpack, the country, what a great time he had, the beer, the chocolate, blah, blah, blah.
They went hiking from hut to hut in Switzerland and did not have to carry a stove, tent or sleeping bag! Some huts even had a shower or a meal for a small up charge - crazy. I could get into that kind of backpacking I think… They were between 5,000-7,000 feet the whole time and he said the panoramic views of the Alps were amazing. I don't doubt it.
I have noticed that when you do stuff like boring ass cardio you discover milestones that represent a significant step on your journey towards the finish. For me and my little 30 minutes stint my milestones are 10, 15, 20 and 27:40 minutes. 10 just because it's a nice, round number and is when I'm finally all warmed up and moving a little faster, 15 because it's half way and 20 because then the end is in sight. At 27:40 you can actually see the end of the 30 minute course on the red LED display. Oh yeah.
Talking to Ken I zoomed right by the first milestone and by the time he went downstairs to lift weights I was already at 11 minutes. Nice. Sometimes it's the (really) little things. Thanks Ken. |
| Equipment: | |
| Clothing: | |
Wednesday, June 24, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Who cares, I was indoors. |
| Workout Type: | core | cardio |
| Breakfast: | smoothie |
| Lunch: | 12:00 PM - left over grilled trout, mozzarella cheese, almonds, fruit yogurt, water |
| Dinner: | pasta, green salad, cheese, 2 glasses wine, chocolate |
| 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, 30 twisters - 12 lb, 60 leg extensions, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm |
| Results: | |
| Comments: | Okay, how can I put this… going to the gym and not riding my bike bites the big one.
I won't get inappropriate here but stress at home have kept me away from races for weeks now and I have barely been able to ride to boot. During my core routine I almost started crying from the frustration of said stress and because like most other podunk local racers; I constantly hold myself to this unrealistic standard of my fittest ever condition. That's right, all kinds of unnecessary monkeys are being placed on my back by yours truly. 'Cuz that's how I roll.
But I held on and finished my routine. The plank was hard as hell again, that's going to take some time to bump back up to 2x180 seconds.
So then I managed to heroically (overly dramatically?) drag myself up to the cardio loft, I got on a trainer and just stood there for like five minutes! Serious. I am such a head case!
Thank goodness once I got going it was easier and easier to keep it up. Exertion seems to reduce one's ability to focus on stressful things. Which is probably why I find riding so cathartic come to think of it. Even if I can't work out my problem on a ride, at least I'm more at peace with it when I finish up. No such luck lately unfortunately.
Tomorrow is another day. Here's hoping I cope a little better. This blows. |
| Equipment: | |
| Clothing: | |
Tuesday, June 23, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 70s, dry, sunny |
| Workout Type: | core | cardio |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 4x30 knee lifts, 20/15/15/15 sit-up on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm |
| Results: | |
| Comments: | Yesterday I opined that core was tough and today just confirmed that. I could barely finish my knee lifts and could not do 4x20 sit-ups. Yikes! |
| Equipment: | |
| Clothing: | |
Monday, June 22, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | 7:00 AM - smoothie
8:30 AM - almonds |
| Lunch: | 11:30 AM - veggie crumbles, quinoa, diced tomatoes
1:00 PM - 2 pieces Pilot Bread, cream cheese, jam, water
2:00 PM - 4 pieces potato bread, water |
| Dinner: | 7:30 PM - mixed green salad, 2 pieces pizza, 2 beers, lots of cherries, water |
| 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, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | In case anyone was wondering, if you take a shit ton of time off from an activity it will be really hard when you pick it back up. That was core today. I just was not up to the Herculean task of doing the plank for three minutes the second time around, no way.
And I could feel everything else too.
Cardio was okay although I had a hard time trying to find a machine that did not squeak. F'n Gold's Gym is not keeping up with normal wear and tear! What am I saying, they never have. |
| Equipment: | |
| Clothing: | |
Wednesday, June 17, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 177 |
| Body Fat: | 8 |
| Time of Day: | gym - 5:30 AM
track - 7:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, dry, partly cloudy, calm |
| Workout Type: | core | cardio | Track Racing |
| Breakfast: | 6:30 AM - cereal |
| Lunch: | 8:00 AM - almonds
10:00 AM - peanut butter and jam sandwich, tons of water
12:30 PM - peanut butter and jam sandwich
2:00 PM - Portobello and cheese sandwich |
| Dinner: | 9:00 PM - 2 pizza bagels, orange juice |
| Workout Food: | Vitamin Water Energy |
| Course: | | plank | 180 sec | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm |
| Results: | Masters A
10 lap scratch - pack
Keirin heat - 2nd
Keirin final - 6th/last
4x5 points - 3rd
Omnium - 3rd
official results |
| Comments: | I was SO not in the mood to do the plank today. Plus it was hard. Probably because I have not done it in a while but I also forgot my watch which means I have to crane my neck to see the clock on the wall and that little bit was enough to make me bag it. I am truly weak.
Cardio was kind of hard… what's with that? Last night was in my legs for sure and it was more of a chore to maintain 75 rpm than I wanted. Sense a theme here…? I do. Martin is weak in the head and lazy. :)
When I got home I stood on the scale for the first time in ages in spite of the fear factor and it was okay. Looks like I'm starting to recover from the crazy excess that was our trip to Germany. Thank god.
Tonight was my first track race of the year and it was really fun. It helped that Guy T and Phil S were there for IJM.org for sure - those guys are awesome. And the turnout was pretty decent for a masters race too (20 riders?), that always helps.
In the scratch race I tried to attack once but felt much less than stellar so we got caught pronto and then I was nowhere in the sprint. Oh well. Actually, the reason we got caught was that the TWO Broadmark guys with us did not ride. At all. Huh? There were four of us in the break and neither of them pulled. Too bad.
For my Keirin heat the planets must have aligned or something… That and I accidentally rode a tactically perfect race. :) I drew the number one 'straw' but someone else jumped on the motor. I ended up third wheel and when the motorbike pulled off the guy in front died. On the last lap in turn one a Broadmark rider came around the outside and I latched on smooth as can be and somehow we got a small gap. I simply rode the wheel in for 2nd. Okay, I did try to come around but was unable to do so. My front wheel was shaking at the end of my sprint, I need to learn to relax my upper body!
In the final I was accompanied by Guy so I figured I would either 1) seize an opportunity or 2) give him a lead out or 3) try to box in the fastest guy there. When things sorted themselves out Jim (Old Town - the fast sprinter) was in second and I was on the outside so I just sat on him. He bumped me several times but I didn't move so to his credit he backed out and came around. This forced me to drop into the hole he left so now I was second wheel. At the bell I tried to come around and lead it out for Guy but was not strong enough! :( On the back straight I got swarmed and 'coasted' across the line in last place.
ASIDE - it sure feels like and looks like everyone else has a larger gear on. What's with that? I gotta work on that spin or get stronger so I can increase too. I'm on a 92 and Jim said he was on a 96! Everyone else looks to be riding a 94 ish, my feet are turning faster circles for sure.
I felt the best in the points race. My leg speed had increased a bit by then plus I usually like the longer events. :) I was nowhere in the first two sprints but saw an opportunity after the third and took off. I was joined by Dave M and Will F (ByrneInvent), some other guy and then Guy came across in short order and we were outta there. Nice. This time everyone took pulls.
I don't remember what transpired in the 4th sprint but with two laps to go when Dave pulled up in front of me I went up track too since we had a monster lead and I did not want to serve this race up on a silver platter. Everyone slowed and I kinda drifted off the front and had 20 feet in turn two so went for it. With a little more speed it would have been a cool move but as it was Will caught me in turn one (at least I made him work!) and I did my best but could only watch 1st and 2nd cross the line. At least I got 3rd. |
| Equipment: | Raleigh Rush Hour Pro, Zipp 404 front, Zipp disk, 51x15 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Tuesday, June 16, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | 43 miles |
| Time (total): | Pacific Raceways - 1:50 |
| Time (moving): | cardio - 30 min
Pacific Raceways - 1:10 |
| Time (stopped): | |
| Speed (moving): | max speed - 35 mph |
| Speed (overall): | 23 mph (including warm up) |
| Total Ascent: | |
| Weather: | 70, partly cloudy, dry, light wind |
| Workout Type: | core | cardio | Pacific Raceways CR |
| Breakfast: | 6:30 AM - smoothie
9:00 AM - almonds
10:00 AM - fruit yogurt |
| Lunch: | 1:30 PM - 2 pieces pizza |
| Dinner: | 5:00 PM - large bottle w/2 scoops HEED, 2 scoops Endurox R4, 2 scoops maltodextrin
9:30 PM - 2 cheese quesadillas, milk, water |
| Workout Food: | gym - water
Pacific Raceways - small bottle w/1 scoop HEED |
| Course: | core - 4x30 knee lifts, 4x20 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm
Pacific Raceways - flats, points race format |
| Results: | Masters
1st prime - 1st
2nd prime - 2nd
finish - pack
overall - 1st
official results |
| Comments: | Oh man did I get lucky today… :)
I also think being gone for three weeks helps make you a little more invisible plus some of the guys that perennially chase me down (read: Matt H) were not there tonight.
We started out at a really mellow pace for once. And I for one did not feel like launching off the front right away today. But tonight being a points race I did not want to wait too long so after two laps I moved towards the front.
My move has not really changed that much… I simply follow the sprinters across the line. During a fast sprint a gap will usually form behind the sprinters because at some point people realize that it's useless to go all out for 10th when the points are only two deep. So if you can stick to the fast guys you already have a head start. Then, when the sprinters gas and slow, you just keep right on going.
You are already doing about 30 mph and although you can't maintain that for long if you time it perfectly it's like getting slingshotted off the front. On lap three of four that was me.
I dug in for about 300 m and then saw that a Lenovo rider went with me so I was thinking this was going to be a good move plus we had a monster gap. Not so… After trading the lead three or so times the Lenovo guy simply dropped away and I was solo in less than one lap.
I crossed the line getting the first prime but the pack had closed a fair amount. I saw one rider chasing and luckily it was Alistair L! I slowed a bit until he caught on and then we were off again. We stayed away for roughly three or four more laps and he graciously dropped me off at the line each time sine I already had some points. Very sportsmanlike of him I must say.
After two of these laps we caught the Cat 1-2-3 pack and were riding next to them for two laps. It kinda sucked but we did our best to not get in the mix. We would move through them and then they'd catch us back and more than once we had to tell some of them to get off our wheel. :)
Then Clint C showed up. It was almost like magic, suddenly he was just there and I could not really see our group behind. His presence helped us stay away for about three more laps but the cheeky bastard 'sprinted' for the line taking the second prime. :( I got second but had I known he was going to do that I would have sprinted too. I was pulling and was obviously not going to sprint and he still did. Nice.
Then our pack caught us AND the 1-2-3 field caught us. As you can imagine this caused much confusion. But we got it sorted and after a bit of instructing we managed to convince all the masters that it was prudent to neutralize. All except for one that is. Clint was still up there in the 1-2-3 field.
I actually sprinted up to him, yelled right at him and he did not even acknowledge me. :( Oh well, what can you do? I just left him there and drifted back to my field hoping that Rory would figure it out.
With two to go I tried to get Corrie M in position in front of me and Alistair behind me for a lead out but it never materialized. Darren got away with someone else and we were left looking at third place. On the last lap Darren P took off again with another Excel rider. They stayed away for a bit and then I thought I'd try to close the gap just to see if I could.
I took off from the middle of the last left hand corner and caught them really quickly so I figured what the hell, I'll just keep going. There were no IJM riders on my wheel but Fred B (Dewar's) was so I decided to do him a favor. I buried it for as long as I could and that's where my max speed came from. And Fred won the last sprint! Yeah.
I did not feel stellar tonight but it sure felt good to get away and get a workout in. And thanks again to Alistair. |
| Equipment: | Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Friday, June 12, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | 9 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Just another perfect, dry, warm day in the 70s here in Seattle! |
| Workout Type: | core | cardio | commute |
| Breakfast: | smoothie |
| Lunch: | A shit ton of food topped off with six cookies… Jesus H |
| Dinner: | Boca burger with all the trimmings, ear of corn, ice cream, limeade |
| Workout Food: | water |
| Course: | | plank | 2x180 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, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm
commute - to work through Interlaken and home up Belmont |
| Results: | |
| Comments: | Ouch… the plank is getting really hard again. :( I guess doing it once every other week or so is not quite enough to get a body used to it. Poop.
I'm feeling like a big, fat pig lately. Family stuff means I haven't been able to race lately much less ride except for my paltry commute and then I do stupid stuff like eat six cookies for lunch. Sigh. Time to have a big pity party for Martin… :)
It is an interesting human phenomena that people hit themselves when they are down or engage in behavior that accelerates their demise like eating crap when you can't exercise. Such is our condition! |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, sleeveless wicking shirt, cap |
Tuesday, June 09, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | 8 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, sunny, dry, f'n fantastic basically |
| Workout Type: | core | cardio | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | core - 4x30 knee lifts, 4x20 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
commute - the usual/shortest route both ways |
| Results: | |
| Comments: | I could feel my tummy from yesterday when I did core today… At least cardio was a bit easier today than yesterday. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Monday, June 08, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 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, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Core felt okay…! Not easy but not killer either.
Cardio felt like dirt. It was hard to maintain even 70 lousy rpm on this stupid machine and it bummed me out. |
| Equipment: | |
| Clothing: | |
Friday, May 29, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | ride - 4:30 PM |
| Distance: | 25 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, sunny, dry, calm |
| Workout Type: | core | cardio | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | gym - water
ride - Odwalla Citrus C Monster |
| Course: | | plank | 2x180 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, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | After work I went for a ride with my friend Tony C and we did a really fun urban loop. We started in Fremont, went to Montlake, through lower Ravenna Park, around Green Lake, through Woodland Park, past the zoo and back to Fremont.
My slick tires were slipping a bit in the dirt but no biggie, it was a blast. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, sleeveless shirt, cap |
Wednesday, May 27, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | 6:30 AM - smoothie
8:00 AM - almonds |
| Lunch: | Odwalla protein drink, 3 pieces Pilot Bread w/peanut butter and jam, almonds, Promax bar, water |
| Dinner: | 7:30 PM - pasta, green salad, rice pudding, 2 beers |
| Workout Food: | water |
| Course: | | plank | 2x180 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, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | Core felt okay and cardio was okay too. So today was pretty okay I guess. Today would have been a lot better if I had time to hit the road for a few hours in the stupendous weather we are having though… |
| Equipment: | |
| Clothing: | Freaking shorts and a cotton t-shirt and some junker Converse low tops, that's how I roll at the gym. |
Tuesday, May 26, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min
Pacific Raceways - 50 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 60s, dry, mostly sunny, windy |
| Workout Type: | core | cardio | Pacific Raceways CR |
| Breakfast: | 6:30 AM - smoothie
9:00 AM - Promax bar |
| Lunch: | 11:00 AM - 2 oatmeal cookies
12:00 PM - fish burrito, water |
| Dinner: | |
| Workout Food: | gym - water
Pacific Raceways - small bottle w/1 scoop HEED |
| Course: | core - 3x30 knee lifts, 3x25 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm
Pacific Raceways - counter-clockwise on the flats, points race format |
| Results: | Masters
prime - pack
finish - 4th
overall - zippo |
| Comments: | Core and cardio were not comment worthy, same old, same old.
At Pacific Raceways Glenn B was back for the second time this year! Nice.
On lap two someone went clear and Darren P chased them down. Dave H chased Darren and I instantly knew that was the move and the race was over. Crap.
Cucina Fresca, Excel and IJM.org were up the road and there was no one else around to chase them down. Oh well, support role here I come. :)
A couple of laps later some Cucina rider jumped and Alan W went after them. As we came around the left had corner after the drag strip I went hard on the outside and got up to Alan really fast. Just as I caught him, Glenn B caught me and we were gone.
Enter the dramatics of a breakaway… The Cucina rider wouldn't/couldn't pull and I had to literally force him into the lead to get him to take a turn and Glenn just sat on because Darren was up the road. After a few laps the Cucina rider was gone so that was a non-issue and then Alan and I really put our heads down.
We were gaining on Dave and Darren but v e r y slowly. They started out with four, dropped one and one other got a flat so it was two against two for the last five or so laps. I guess Dave did most of the work so hats off to him! At the finish we were only a couple of hundred feet behind but not close enough to jump across.
That was a serious effort. |
| Equipment: | Ti Cycles Hyak, Zipp 404 wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Friday, May 22, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 175 |
| Body Fat: | 9 |
| Time of Day: | gym - 5:15 AM |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | F'n gorgeous, that's what! About 70, sunny, dry, light breeze. |
| Workout Type: | core | cardio | commute |
| Breakfast: | 6:30 AM - cereal
9:00 AM - Odwalla fruit smoothie
11:00 AM - Tiger's Milk bar |
| Lunch: | 1:00 PM - rice, veggies, tofu, FRS drink, water |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | I realized today that my back is not nearly as straight as I thought it was while doing the plank. :( Of course straighter equals harder…
Cardio was okay - I figured I would be sore from the hike yesterday but the machine I was on is so low impact it was a non-issue. Walking around campus on the other hand is a whole different story. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, May 14, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | cereal |
| Lunch: | rice, stir fry veggies and tofu, 3 fortune cookies, water, Vitamin Water Essential, 3 pieces Pilot bread w/peanut butter and jam |
| Dinner: | quinoa, veggies, peanut sauce, and lots of dark chocolate |
| Workout Food: | water |
| Course: | core - 3x30 knee lifts, 100 steam engines, 2x100 leg extensions, 2x35 twisters - 15 lb, 25-30-30 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | I got to the gym and started to do my thing when Thom showed up with the same agenda and so we did our workout together. Nice. I love company at the gym! Some people can slog it out day after day solo, not Martin.
An added bonus was we got to gossip in the cardio loft again. Today the talk revolved around his neighbors that are getting all passive/aggressive by putting their garbage cans on his lawn for pickup day. Sounds like he's going to build a fence. :| |
| Equipment: | |
| Clothing: | |
Tuesday, May 12, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | Pacific Raceways CR |
| Breakfast: | 6:30 AM - smoothie
9:00 AM - trail mix |
| Lunch: | 11:00 AM - cheese, 3 pieces Pilot Bread, Odwalla Superfood
11:30 AM - fruit yogurt |
| Dinner: | 5:00 PM - large bottle w/2 scoops HEED, 3 scoops maltodextrin
9:30 PM - cheese, crackers |
| Workout Food: | gym - water
Pacific Raceways - small bottle w/1 scoop HEED, 2 scoops maltodextrin |
| Course: | core - 4x30 knee lifts, 4x20 sit-ups on incline board, 50 back extensions on machine - 180 lb
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
Pacific Raceways - points race format on the flats (counter-clockwise) and then down the escape road for the second half |
| Results: | Masters
1st prime - pack
2nd prime - 1st
finish - 4th
overall - 2nd
official results |
| Comments: | Core was okay, not crazy hard and not super easy.
While sweating to the oldies in the cardio loft at the gym today after the first five minutes I was able to maintain 75+ rpm on the elliptical trainer. Tiny victory for Martin!
Pacific Raceways was exciting. :|
First of all about 35 riders showed up which is always nice. Secondly it was dry ALL day until about 6:50 PM. Nice. That's when it started to sprinkle just a tiny bit. What crap. When it rains at Pacific Raceways the drag strip gets slicker than shit. The water does not drain since they go to great lengths to make it super flat and whatever chemicals the cars are leaving behind turns to ice (figuratively of course) when you add water.
The idea was to have a flat race and go with the points race format which is a blast! Every lap the first person across the line gets two points and the second person gets one. Whoever has the most points at the end of the night wins. But… after about four laps it happened.
We were heading down the drag strip and someone gets out of the saddle to accelerate. BOTH of their wheels start to slide and shimmy back and forth and although (I think) they kept it upright, it freaked the riders behind and someone must have grabbed their brakes because all of a sudden I hear the dreaded sound of bike hitting pavement behind me. :(
It sucks but that's racing. And as we started the left hand corner at the end of the drag strip I looked back and saw that the field was thinned out from the wreck so I gunned it.
Some Old Town rider went with me and I got a big gap right away. As we rounded the corner I pulled off and he took over. As we entered the finish straight (read: 100 m after he started pulling) he moves left and tells me, "It's all yours!" and proceeds to go backwards. Sheesh, solo effort time.
I easily took this first lap. As I crossed the finish line I guess Deanna M yelled something at me but I did not even notice. The next time across the line they rang the prime bell and this time they used the electronic megaphone and I heard them say, "Use the escape road!" Ah… because of the rain and the wreck they were changing the course and from now on we were going down the escape road and then up the gradual hill. All right then.
Staying away on a descent is a bit harder as a pack will always go faster downhill than an individual unless the road is twisty. But I still had a sizable gap and got a bit of a second wind and stood for the final part of the climb and kept my speed up. All good things must come to an end though and three laps was all I could do. As I rounded the corner at the top of the hill I saw Matt H at the front of the bunch chasing hard and combined with my effort so far the gap was much reduced, I sat up after crossing the line for the prime.
ASIDE - I had decided not to wear gloves today and it was a mistake. It wasn't freezing out but with my shite circulation and the rain and breeze my fingers were getting stiff and it was making shifting difficult.
It took me a full lap (or two?) to recover and about that time we got the bell for the finish. Right after we crossed the line with one to go Corrie M made the perfect move. He took off and no one went with him. Unfortunately he kind of died on the hill… This is when Matt H went to the front and dialed it up. I thought I would be wasted but after catching his wheel I was feeling pretty good! After rounding the left hand corner Matt pulled over and I shifted up. Alistair L was on my wheel so I figured great, I'll just give him a leadout.
Well, the best laid plans and all that… Alistair was cooked. Turns out my acceleration created a gap and had I know that Alistair was not going to follow me i would have gone 100 percent. As it turned out I ramped it up too slowly to stay away and the sprinters caught me and three people passed me. But damn, there was a big bit of open space behind the four of us! I guess we just need to communicate better next time.
Aaron H (ByrneInvent) got one more point than me so he won and Dave H got third. I'm just happy I got away and held on for three laps. Vance Creek was so depressing because I felt like garbage and Ravensdale was better and today was better so that sure helps my mood. |
| Equipment: | Ti Cycles Hyak, Zipp 404 wheels, 42/53, 12-25 |
| Clothing: | knit shoe covers, knee warmers, shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, cap
I sure could have used some medium weight gloves but no, Martin is a hard man (in his head)… |
Friday, May 08, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | 12 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 50s, dry, sunny, light breeze |
| Workout Type: | core | cardio | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 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, 30 knee lifts, 30 twisters to each side - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70-85 rpm |
| Results: | |
| Comments: | Back to the usual core routine today for the first time in a while and after yesterday my abs are sore!
Yesterday I also dialed up the resistance on the elliptical trainer to 16 for the firs time in ages just to get my attention as I had been unable to maintain a measly 70 rpm on this thing for some time now. It's surprising how much of a difference it is between 15 and 16, 16 is a real upper body workout as you have to pump your arms or your rpms will drop. Your body weight just is not enough to keep the foot pedals turning at any high cadence.
So today at 15 it felt positively easy! I was 'flying' along as much as you can fly on one of these massive, complicated gym apparatus. In fact, about half way through my 30 minute workout I noticed that my rpms were hovering around 80 so I just kept it there for the remainder and managed to sustain 90 for the last couple of minutes. Yeah for me. :)
On the way home I cruised by Brouwer's in Fremont to meet Lisa and FINALLY receive my jerseys with the national championship trim. They look awesome! |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, May 07, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
massage - 4:45 PM |
| Distance: | 15 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min
massage - 60 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | WET |
| Workout Type: | core | cardio | commute | massage |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | cardio - elliptical trainer, random profile, 16/20 resistance, 70+ rpm |
| Results: | |
| Comments: | I did some core on my own, 4 sets of knee lifts and 4 sets of sit-ups on the incline board and then did some more with Thom and finally we headed up to the loft for some cardio together.
Thom is nothing if not in the know a the gym. Want the scoop on so-and-so? Go ask Thom. There is this one guy at our gym that I rode the bus home with the other day and we chatted the whole way. I got this strange vibe while talking and so while we were sweating to the oldies in the cardio loft I asked Thom if he was gay.
A few weeks ago we (Shelley, myself, Thom, this guy, lots of other friends) were out at Purr having a drink and I did not talk to him directly I could have sworn I overheard that he just got married in Las Vegas and that the woman standing next to him was his wife.
Turns out my gaydar was not on the fritz. This guy is undergoing sexual reassignment and prior to the testosterone and whatever else he needs to take he was a she. He now identifies as a gay man. It also turns out that his wife is a lesbian.
Can you imagine any situation more complicated? I guess they met several years ago and have a really strong bond/connection and their relationship has stood the test of time so they got married. On the one hand it's really sweet and I'm super happy for them and on the other my brain just can't keep up.
Anyway, you learn interesting stuff at gym that's for sure.
After work I rode downtown via Green Lake and gut absolutely DUMPED on. I left campus just as it started to mist lightly and by the time I got to Ravenna giant water drops were bouncing off the pavement. I was stopped at a traffic light balancing my bike and laughing thinking what the guy in the car next to me must have been thinking about me.
This was my first massage in ages and it was great. Not some sort of all-over, touchy feely thing, this was a focused bit of work that just addressed my legs, the psoas muscles and my back.
The only bummer was putting all of my soaking wet clothes back on after. :(
Riding up Capitol Hill after the massage felt pretty good. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Tuesday, May 05, 2009
| Hours Sleeping: | 4 (max!) |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
Pacific Raceways - 7:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 50s, dry, some wind, mostly cloudy |
| Workout Type: | Pacific Raceways CR |
| Breakfast: | 6:30 AM - cereal
9:00 AM - pistachios, apple, water |
| Lunch: | 12:00 PM - 4 pieces Fitness Bread w/peanut butter and jam, Odwalla Superfood, water |
| Dinner: | |
| Workout Food: | small bottle w/Vitamin Water Energy |
| Course: | core - 3x30 knee lifts, 4x20 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 70 rpm
Pacific Raceways - clockwise up the escape road |
| Results: | cat 1-2-3 and masters combined
1st prime - pack
2nd prime - 2nd, 1st master
finish - 3rd, 1st master
official results |
| Comments: | Once again it was hard for me to maintain 70 rpm on the stupid elliptical trainer…! And it wasn't that difficult physically, I just let my mind wander and before you know it I'm slowing down. :( Obvious lack of focus.
At the race today attendance was way down. Probably because we had to ride up a hill and the threat of rain was there and the last two weeks have been wet so I guess I don't blame people for being cautious.
But it didn't rain. :) And they combined the 20 1-2-3 riders with the 15 masters for a total of roughly 35. IJM.org had myself, Dave H, Alistair L and Greg K so not too shabby at all.
On the first hill a couple of guys get away and Greg goes with so that's all good. About two laps later we are within reach and some people jump across but I miss the train. Again, lack of focus.
Now the break was NOT racing away from us or anything. In fact, it seemed like it was just dangling there and after the first prime it finally did all come back together. Just as it did, which happened to correspond to when we crested the hill, someone surged and two guys got away. Since I had luckily made sure I was near the front once we crested I went hard on the outside and made the junction and the three of us were gone.
For some reason I ended up near the front when it was time to sprint for the second prime and so I dutifully led it out. The winner got it easy and the other guy did not contest it so I rolled across the line in 2nd which gave me the point since I was up the road with two cat 1-2 riders and I was the only master in the break.
We were working together well and although it felt like I was the weakest of the three we kept it together. I made the mistake once of pulling off right before the hill and the pace up nearly shed me. :( I learned my lesson and lead each time up the hill from then on.
By the finish we had a big gap and since I was the only master I lead it out. When the sprint started I was instantly dropped but had plenty of time to roll across the finish easy, turn around and watch the pack come in. |
| Equipment: | Ti Cycles Hyak, Zipp 404 wheels, 42/53, 12-25 |
| Clothing: | knit shoe covers, knee warmers, shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, cap, polypro gloves |
Monday, May 04, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 179 |
| Body Fat: | 7 |
| Time of Day: | gym - 5:30 AM
walk - 12:00 PM |
| Distance: | walk - 3 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 60, dry, mostly sunny, light breeze |
| Workout Type: | core | cardio | walk |
| Breakfast: | 6:30 AM - cereal
9:00 AM - almonds
11:00 AM - Odwalla Mo' Beta, Promax bar |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - plank 2x180 sec, loads of other random stuff with Ken L
cardio - elliptical trainer, random profile, 15/20 resistance, 70 rpm |
| Results: | |
| Comments: | Ken and I did this exercise where you hang from some straps that support your upper arms and then lift your knees up to (if you are able) your elbows. It was hard! I felt kinda like Richard Gere in American Gigolo except I had a shirt on. And I was not hanging upside down. And I don't get paid to put out. And Call Me by Deborah Harry was not playing. Otherwise exactly the same.
Then we did some time in the cardio loft and talked real estate.
It was just Andy and me walking today but that was fun as we talked about all kinds of stuff. Nice.
Did I mention that my weight is back up in no time after quitting my diet? Also nice. Not. |
| Equipment: | |
| Clothing: | |
Thursday, April 30, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Frisbee - mid 60s, sunny, dry, light breeze |
| Workout Type: | core | cardio |
| Breakfast: | 6:30 AM - smoothie
8:30 AM - almonds
10:30 AM - more almonds |
| Lunch: | 1:15 PM - fruit yogurt, Promax bar, Odwalla protein drink |
| Dinner: | 7:30 PM - 4 pieces pizza, 2 beers, ice cream sandwich |
| Workout Food: | water |
| Course: | core - 4x20 reps on this funky crunch machine - 40 lb, back extension machine 100 reps - 180 lb, leg extensions 100
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | I tried some different ab exercises today and it was fun! Man, some of those machines in the gym are WAY unnecessarily complicated…
When it was time for cardio I had a heck of a time maintaining 70 rpm today. :( I must be tired.
At lunch today we played some Frisbee on the grass by Drumheller Fountain. It was warm enough for me to take my shirt off. Nice! |
| Equipment: | |
| Clothing: | |
Tuesday, April 28, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 177 |
| Body Fat: | 8 |
| Time of Day: | gym - 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min
Pacific Raceways - 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Really, really hard rain! Then it stopped. At least it was in the low 50s and not colder. |
| Workout Type: | core | cardio | Pacific Raceways CR |
| Breakfast: | 6:30 AM - smoothie
10:00 AM - almonds, water |
| Lunch: | 11:30 AM - pizza bagel, sesame bagel w/peanut butter
2:00 PM - fruit yogurt |
| Dinner: | |
| Workout Food: | gym - water
Pacific Raceways - small bottle w/1 scoop HEED |
| Course: | core - 4x20 knee lifts, 4x20 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm
Pacific Raceways - counter-clockwise down the escape road |
| Results: | Masters
1st prime - pack
2nd prime - pack
finish - pack |
| Comments: | Core was okay but cardio was hard to do… I'm still mega tight from my run on Saturday - crazy how long that lasts - and I had to go for almost 10 minutes before I was warmed up.
As we pulled into the Pacific Raceways parking lot it was dry, almost partly sunny and not to bad. That lasted about 30 minutes. Then a HUGE cloud moved in and the spigot got turned ON. Dave H, Alistair L and I just sat in the van and laughed at how stupid this was…
Right before (like mere minutes) the start the rain let up quite a bit so I headed down to the course and after a few minutes it actually stopped altogether.
It was a very moderate first two laps with the exception of Matt H pulling for a bit. I was all bundled up and did not need to be as I got warm in a hurry! Oh well, better than freezing.
We got the bell for the first prime and on the hill Dave took off. Curiously, no one followed him… He held on to the line no problem and we regrouped.
ASIDE - there was this (Wines of WA?) woman in our race and at least three times she would 'attach' at the top of the descent, pedal like crazy and get caught about 100' after the climb started. I mean, how much sense does that make? You can't attack a descent when you weight 120 and even if you do, wouldn't you learn from the first or the second failed try? Nope, she kept right on giving it a go. Including on the last lap (when she was chased down by her teammate!). It made all of us smile.
There were a few strong surges and I thought about trying to go after the 2nd prime but something (can't remember now) happened and I was thwarted.
Long story short we were all together at the bell. As we started up the last hill this Old Town guy races up the road and just like that I decided I would just sacrifice myself. I caught him in short order and then stood up the final pitch keeping the pace high. I managed to grab one gear as the road flattened out - died a tiny bit around the left hand corner - but then recovered and shifted up twice more as we approached the finish stretch. As the road straightened out I managed to put it in the 13 and accelerate again and hold it until people came around.
Dave and Alistair got 2nd and 3rd and I got compliments on a long and strong lead out. Good enough for me.
We were all soaked but no one froze. |
| Equipment: | Ti Cycles Hyak, Zipp 404 wheels, 42/53, 12-25 |
| Clothing: | Craft long sleeve undershirt, arm warmers, short sleeve jersey, clear rain jacket, knee warmers, Sugoi show covers, cap, OR Gripper gloves |
Monday, April 20, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | walk - 2.5 miles?
commute - 10 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min
walk - 50 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 50 - 70, sunny, dry, light breeze |
| Workout Type: | core | cardio | commute |
| Breakfast: | 6:30 AM - cereal
9:30 AM - 2 handfuls of almonds, yogurt, Odwalla C Monster |
| Lunch: | 1:30 AM - veggie burrito, Tiger's Milk bar, water |
| Dinner: | 8:00 PM - pasta, Brussels sprouts |
| Workout Food: | water |
| Course: | | plank | 2x180 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, 30 knee lifts, 30 twisters - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 14/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Oh MAN was the plank hard today… It was like my stop watch stood still. Not good. At least everything else was okay.
Cardio was lackluster but I managed to watch the same five minute piece of King 5 news over and over again to pass the time. I just KNOW there has to be stuff worth reporting other than traffic and weather and then more (of the same) traffic and weather… Does no one else care about anything else at 6 AM?
At the office my legs felt super, super heavy. The walk was fun in that the weather was nice but oh man, I was not feeling spry at all.
Then I was practically passing out at my desk! And when it was time to ride home it was the slowest I have gone in ages. I thought riding up Belmont might perk me up. It didn't.
When I got home I went straight upstairs and hit the bed for almost one hour… |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, April 16, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | commute |
| Breakfast: | 6:30 AM - 3 waffles w/fruit yogurt, wheat germ, water
9:00 AM - almonds, Odwalla Superfood juice
10:30 AM - Promax bar |
| Lunch: | 1:15 PM - 2 eggs, 2 pieces Pilot Bread, almonds |
| Dinner: | 7:00 PM - tofu, rice noodles, peanut butter/Miso sauce, salad |
| Workout Food: | water |
| Course: | core - 4x30 knee lifts, 4x20 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm
commute - across the University Bridge and up Belmont on the way home |
| Results: | |
| Comments: | Yikes…! My ab stuff was hard today, I actually felt sore from this week I think. But I got it done.
ASIDE - at times the prospect of doing core exercises for EVER is really, really daunting. Back injuries suck. A lot.
Thank god the news was on upstairs at the gym and I did not have to watch some lame-o infomercial today. It would have broken me for sure.
Riding to work was fantabulous. After craning my neck and looking back several times I totally blew the stop sign at the top of Interlaken and hauled balls down through the twisties. I LOVE that. Saw some person in full kit climbing up and waved, they waved back. Nice.
Descending 19th to Boyer I waited until the last minute and then grabbed a handful of brakes. Did I mention that I also LOVE disk brakes? Oh man do they rule. In every way.
The cherry blossoms are out in force now on the UW campus - so beautiful.
Riding home was great. Good tunes and I went up Belmont. The little tiny male ego inside of me always feels like a stud when I climb that hill on my single speed bike with platform pedals. :) Plus at least half the fun is once the warm weather really kicks in, cruising down Broadway is always a great show. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Tuesday, April 14, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 176 |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min
Pacific Raceways - 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Maybe 50 degrees…? Dry, sunny, light wind. |
| Workout Type: | core | cardio | Pacific Raceways CR |
| Breakfast: | 6:45 AM - cereal
9:30 AM - bagel
10:30 AM - almonds, fruit yogurt, orange |
| Lunch: | 12:30 PM - Odwalla C Monster, bagel w/peanut butter, almonds, orange
2:30 PM - Tiger's Milk bar |
| Dinner: | |
| Workout Food: | gym - water
Pacific Raceways - small bottle w/1 scoop HEED |
| Course: | core - 4x30 knee lifts, 4x20 sit-ups on inline board
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm
Pacific Raceways - counter-clockwise down the escape road |
| Results: | Masters
1st prime - pack
2nd prime - pack
finish - pack |
| Comments: | The first hilly course, nice!
It was pretty mellow for the first five laps. Alan W went away briefly and a Garage rider went with but they just hung out there for half a lap.
I think two guys were off the front for the first prime so no point in killing oneself. I tried to string things out for the second prime and Dave H took it. He is SO good at those hard, slightly uphill sprints.
There were a couple more feints and I put in one good effort but no one came along and Garage was chasing me so that did not last long either.
As we crossed the finish line with one lap to go Matt H (Garage) had just dialed up the pace and stretched the pack out a bit which was perfect. I was in fifth position or somewhere thereabouts and as he pulled off I launched up the left side coming out of the big left turn at the top of the hill.
Last week I had tried the same thing and got caught about 100' before the line. Today was going to be different. :)
And it almost was… I got a massive gap right away. As I crossed the start line I saw some Second Ascent rider chasing so got on the gas even more. At the top of the descent I was feeling the affects of my effort and hoped I would recover enough on the downhill to be able to have some stick left for the final climb.
It just was not enough. Turns out Matt H chased hard and the pack also just carries a lot more momentum through that transition at the bottom of the hill than a solo rider.
Going up the hill I looked back once and thought it might still be possible to stay away if everyone hesitated but they didn't. Near the bottom of the last pitch a rider came flying past me on the left and I thought damn… But then I saw it was Dave H and though yeah! He won with room to spare - fantastic.
I need to time that effort better or just get stronger so I don't die so hard. :( |
| Equipment: | Ti Cycles Hyak, Zipp 404 wheels, 42/53, 12-25 |
| Clothing: | |
Thursday, April 09, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | 6:30 AM - cereal
9:00 AM - (a LOT of) almonds
10:00 AM - yogurt |
| Lunch: | 11:30 AM - Jackrabbit Big Tuna Sandwich
ASIDE - that's 680 calories and 36 g of fat to you and me, JESUS.
1:30 PM - more almonds, somebody save me… |
| Dinner: | pasta, 2 Boca burgers, mushrooms, water, yogurt, jam, granola |
| Workout Food: | water |
| Course: | core - 4x25 sit-ups on incline board, 100 leg extensions
cardio - elliptical trainer, random profile, 14/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Just kind of a rest day today and instead of doing nothing I decided on some 'active' rest so after some token ab work I hit the elliptical trainer on an easy setting and watched some television.
Only problem was f'n ESPN was on and it sucked. I'm just interested in how Tiger Woods has massaged his golf swing to relieve stress on his ACL… What happened to the news?
At least Thom was there on the trainer next to me so we were able to people watch and snipe from above. |
| Equipment: | |
| Clothing: | |
Tuesday, April 07, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
Pacific Raceways - 7:00 PM |
| Distance: | |
| Time (total): | cardio - 30 min
Pacific Raceways - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 60, sunny, dry, light wind |
| Workout Type: | core | cardio | Pacific Raceways CR |
| Breakfast: | smoothie |
| Lunch: | 10:00 AM - PB&J
12:00 PM - PB&J, 2 pieces bread
12:30 PM - 32 oz kefir
ASIDE - that kefir is one delicious smoothie to me but 480 calories, 18 grams of fat, 36 grams of protein and 40 grams of sugar to a normal person. Jesus… you'd think I would eventually learn to read labels. |
| Dinner: | pasta, olive oil, cheese, cereal |
| Workout Food: | gym - water
Pacific Raceways - small bottle w/1 scoop HEED |
| Course: | core - 4x30 knee lifts, 4x20 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance
Pacific Raceways - flats |
| Results: | Masters
1st prime - 4th
2nd prime - pack
finish - pack |
| Comments: | Well… we did the flats AGAIN at Pacific Raceways and I gotta say, three times in a row is enough for me.
The field was big tonight and for IJM.org we had myself, Alistair L, Alan W and Kurt B. That's plenty of riders but for some reason we just never got it together. :(
The first two laps were mellow and with a field this size I bet most people were intimidated about breaking away. I figured I would try the old standby which is to follow wheels for the first prime and then launch and it worked to perfection. Too good maybe because I was all alone.
Oh well, I might as well make the best of it so I put my head down and rode. I got caught after three laps which was pretty good but right as they rang the bell for the second prime. Damn.
I tried to go again after we crossed the line for the second prime but was shut down in short order this time.
A couple of laps later I saw Alex R (Garage) was behind me so I motioned to him to stick with me and as we rounded the slight right hander after exiting the drag strip I went again. Alex got on my wheel fairly well but then when I went around the first left turn to enter the long straight my cornering must have been a tad aggressive because I gapped him big time. I sat up a bit to wait for him knowing I needed company but by the time he caught me the pack was charging again and we were caught half way down the drag strip.
During this time I think I say Alan make one attack someone was leading someone out for the second prime but nothing else so I figured I would give it one more go.
On the last lap just as we turned off the drag strip and veered to the right I saw a teammate behind me and an opportunity so I went again as hard as I could. I had just under one lap to go and I figured maybe I could do this…
I was flying in the 53x12 but it was a huge effort and my legs started to tie up as I reached the end of the drag strip.
ASIDE - if I had been able to ride through this better I would have won. I guess I Need to work on those all out 1.5 mile intervals. :)
I recovered a bit going around the long left hander and still had a gap as I entered the finishing straight but it's always longer than you think and I got swarmed about 100' from the line. Poop.
Oh well, it did feel good to make everyone chase. |
| Equipment: | Ti Cycles Hyak, Zipp 404 wheels, 42/53, 12-25 |
| Clothing: | |
Monday, April 06, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:15 AM - 178 |
| Body Fat: | 8 |
| Time of Day: | gym - 5:15 AM |
| Distance: | 9 miles |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Low 40s in the AM, 70 DEGREES ON THE WAY HOME! |
| Workout Type: | core | cardio | commute |
| Breakfast: | smoothie
9:30 AM - almonds |
| Lunch: | 11:00 AM - jams, spezle, cabbage, water
1:30 PM - 3 pieces Pilot Bread w/peanut butter and jam |
| Dinner: | chips, salsa, 2 bean tacos, salad, bread, cheese, water |
| Workout Food: | water |
| Course: | I went up Belmont on my home today and it felt great! I was hoping there would be some good people watching on Broadway but I must have been too early… |
| Results: | |
| Comments: | |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | Can you say sleeveless on the way home…?! Oh yeah. |
Thursday, April 02, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM - 176 |
| Body Fat: | 8 |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 20 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | cardio |
| Breakfast: | smoothie |
| Lunch: | 2 bagels w/cream cheese, Odwalla C Monster |
| Dinner: | 2 meatless sloppy joes, salad, water |
| Workout Food: | water |
| Course: | | squat | 15x135, 12x165, 8x195, 10x195 | | leg extensions | (10x195 followed by 10x155) x 3 | | leg curls | (10x155 followed by 10x120) x 3 | | calves | (10x100 followed by 10x50) x 3 | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | It was one of those days where I could have done almost anything or nothing. Thank goodness Thom was up for a leg workout and his regular workout partner was not there.
We did some squats in the (Smith?) machine and the first time I tried 195 lb my body did not like the weight at all… the next set was a tad better. Sheesh… I feel like I can do endless reps with a medium weight but put anything even remotely heavy on and I fail. Just haven't done these in ages.
For the rest of the exercises Thom suggested we do drop sets; fine by me.
To top it off we did a short cardio session just to loosen things back up. |
| Equipment: | |
| Clothing: | |
Friday, March 27, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM - 175 |
| Body Fat: | 8 |
| Time of Day: | gym - 5:30 AM |
| Distance: | 11 miles |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid to upper 40s, light breeze |
| Workout Type: | core | cardio | commute |
| Breakfast: | 7:00 AM - smoothie
10:00 AM - yogurt, fruit, granola |
| Lunch: | 1:00 PM - 4 pieces Pilot Bread w/peanut butter and jam, Odwalla protein drink
3:30 PM - Promax bar |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 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, 30 knee lifts, 30 twisters - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | I did not have much motivation for core today and cardio seemed really boring but when I got on my bike to ride to work I felt fantastic!
I had to take a slight detour on the way in to drop off my tax info with our CPA and decided to take Denny down to Westlake. In case you didn't know, you can haul some serious ASS down Denny. It's more like a free-fall than a descent and if you time it so you get a green light at the bottom, oh yeah… Good thing too because on my single speed I can only go fast if I'm coasting. :)
Heading up Westlake you can now take the parking lot next to the marinas and restaurants all the way to the Fremont bridge except for the last 100 yards where there is now a brand new, 10' wide sidewalk. Very plush. I had the slightest of tailwinds and the Yeah Yeah Yeahs were blasting on my iPod and I felt like I was floating. I love that!
As you cross each entrance to this massive expanse of parking lot that runs along the West side of Lake Union there are pedestrian paths that are slightly elevated with ramps on both sides. These run East-West across your direction of travel (I was heading north) and if you go fast enough and pull up on the bars just a little you can do a mini manual as you come off of each of them.
Two words: every time.
Rounding Adobe is fun too. There are tons of outdoor seating tables at the coffee shop and then the ramp that descends down to the Burk Gilman Trail - it's a natural terrain park.
I rode home the usual way, straight up Capitol Hill and then down 19th. |
| Equipment: | Raleigh town bike |
| Clothing: | |
Tuesday, March 24, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 178 |
| Body Fat: | 9 |
| Time of Day: | gym - 5:15 AM
Pacific Raceways - 6:45 PM |
| Distance: | |
| Time (total): | cardio - 30 min
Pacific Raceways - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 40s, damp ground, windy, no precipitation |
| Workout Type: | race |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | 12:00 PM - 2 pieces pizza, bagel w/cream cheese, water
drive to race - large bottle w/3 scoops Perpetuem and 1 scoop HEED |
| Dinner: | Boca burger, 2 pieces bread, mustard |
| Workout Food: | small bottle w/1 scoop HEED |
| Course: | core - 4x20 knee lifts, 4x20 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance
Pacific Raceways - flats |
| Results: | Masters
1st prime - 4th
2nd prime - 1st
final - 1st |
| Comments: | The fields was a little small today - probably because of the weather but we still had about 25 show up for the Masters race.
The wind was kind of intimidating and so lap one was mellow. As usual it was a headwind finish and a tailwind on the drag strip. Prime number one came at lap three and I offered to lead Dave H out. At the last corner I went to the front and just kept ramping it up. I started to die at about 100 m but by then Dave was coming around me. The only problem was that Kyle (First Rate Mortgage) was coming around him. :(
Just before the line Tom H (Old Town) got by me as well so I stole a glance back.
HUGE gap. WTF…?!
I caught up to Dave and said, "Let's go!" For some reason Kyle did not join us, Dave even encouraged him to do so. Whatever.
I put in a few hard pulls to make sure our pace did not drop off and our gap started to grow. Dave was riding strong and although Tom's pulls were shorter he was super smooth and great to have along.
At the second prime we just rode through and it happened to be my turn at the front so I got it.
Our gap continued to grow and so I started thinking about the finish… It was logical that I attack right after Tom took a pull so with one lap to go that's what I did. It was a bit of a slog in the wind but I did okay and finished a fair bit off the front. Then I saw Tom give 2nd to Dave and I felt like a huge A-hole.
Tom is such a nice guy we probably could have negotiated the finish and I would not have needed to pull a maneuver like that. :(
After the race Alex T continued his chiding of my 'sandbagging' in the Masters field and told me he expected to see me in the cat 1-2 field shortly. Uh… right. |
| Equipment: | Ti Cycles Hyak, Zipp wheels, 42/53, 12-25 |
| Clothing: | Craft long sleeve undershirt, short sleeve undershirt, short sleeve jersey, vest, arm warmers, knee warmers, Sugoi shoe covers
Once we were away I took off the vest and was fine. |
Tuesday, March 17, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 176 |
| Body Fat: | 8 |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | cardio |
| Breakfast: | cereal |
| Lunch: | 10:00 AM - cereal
11:30 AM - quinoa, veggies, tofu, orange, apple, water
3:30 PM - 3 pieces of Pilot Bread w/peanut butter |
| Dinner: | pasta, mushrooms, salad, water, about 10 pistachios |
| Workout Food: | water |
| Course: | | incline leg press | 20 - 180 lb, 3x20 - 230 lb | | barbell lunges | 4x15 - 115 lb | | hack squat | 4x15 - 90 lb | cardio - elliptical trainer, random profile, 15/20 resistance |
| Results: | |
| Comments: | Whoa… what's that you say, the racing season is underway and Martin is increasing his leg weights?! That's right. I don't have the fortitude to hit the streets in the wet for very long or for consecutive days so instead I make due with the gym.
Today felt good. Not like I'm killing myself but I bet I got 60 seconds of rest maximum between all my sets so that's hopefully worth something when it comes to muscle endurance.
Cardio was sort of slow to start but I managed to watch a television and make it to the end.
Maybe I should bring my own music… you think? |
| Equipment: | |
| Clothing: | |
Monday, March 16, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | smoothie |
| Lunch: | 3 pieces Pilot Bread, some dry cereal, apple, orange, water |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 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, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb, 10 straight | cardio - elliptical trainer, random profile, 16/20 resistance |
| Results: | |
| Comments: | Boy, for the first time in ages doing this dumb cardio thing was not easy. I made a conscious effort to keep the rpms above 70 and I guess 'random' really means pretty random because this time I got hill after hill and it was a chore.
On the bright side, my heart rate was always between the upper 140s and upper 150s so I was actually getting a workout. |
| Equipment: | |
| Clothing: | |
Thursday, March 12, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | cereal |
| Lunch: | water, Odwalla protein drink, lots of banana type bread, left over veggies w/couscous and Boca burger |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 4x30 knee lifts, 4x20 sit-ups on incline board
elliptical trainer - random profile, 14/20 resistance |
| Results: | |
| Comments: | Just trying to have an active rest day… |
| Equipment: | |
| Clothing: | |
Wednesday, March 11, 2009
| Hours Sleeping: |
5 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:15 AM
indoor TT - 6:30 PM |
| Distance: |
|
| Time (total): |
cardio - 30 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
core | cardio | CycleU indoor TT |
| Course: |
| plank |
2x180 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, 30 knee lifts, 30 twisters - 12 lb |
| back extensions |
20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance |
| Results: |
indoor TT #1 - 14:30?
indoor TT #2 - 15:35? |
| Comments: |
Well… after core I went to the spinning studio and was just about on my bike including changing into my cycling shoes when a friend walked in and told me that our regular spinning instructor would not be there and that instead one of my least favorite instructors would be there. Damn. :( I changed back into my 'tennis' shoes and hit the cardio loft.
I got to Cycle University around 5:15 on a fairly empty stomach and so sat and munched a bag of Shot Bloks and drank half of my Vitamin Water. Adrian was double booked again so took a while to tear himself away from a fitting and we did not get started until about 6:30.
I was feeling pretty good. Last week had taught me that I did not need to churn an enormo gear and so I tried to spin it a bit more this week again. For a change my heart rate was actually hitting the low 170s! I must have been rested up as I'm usually mired in the mid 160s.
It probably helped that two bikes to my left was this CycleU rider that was right there. I mean we were never more than 10' apart for 95 percent of this ride. It was great! It hurt a bit too but today this was great.
What dual. I noticed that every time I really focused on smoothness I would ease ahead of him and every time I lost a bit of concentration I would fall behind a bit.
So I was feeling relatively confident going into the last incline before the finish and sure enough I was able to muster a surge (which had to be more than I anticipated because he surged quite a bit too!) and hold him off for the W. Funny how sometimes this really is a race and not a workout…
Ride number two contained zero competition so I was not pushed at all. But if anything I was even smoother and pedaling at an even higher cadence and I felt really good the whole time and totally on top of my effort. One reason might be that I went slower but I'm still very happy with this day. |
| Equipment: |
Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: |
|
Tuesday, March 10, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | cardio |
| Breakfast: | brownie, yogurt, jam, granola |
| Lunch: | pasta, orange, water, potato chips, nachos, 3 beers (OMG!) |
| Dinner: | veggies, couscous, bread, cheese, 2 glasses wine, tapioca pudding |
| Workout Food: | water |
| Course: | | incline leg press | 4x20 - 180 lb | | barbell lunges | 4x15 each leg - 115 lb | | hack squat | 4x15 - 90 lb | cardio - random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Leg weights felt really good! I blasted through this with hardly any rest at all.
Cardio was okay, not massively motivated but okay. It did feel good to loosen up the legs after weights and that was the intention. Mission accomplished. :) |
| Equipment: | |
| Clothing: | |
Thursday, March 05, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | cereal |
| Lunch: | 9:00 AM - pistachios, Odwalla juice
11:00 AM - lasagna, orange
2:00 PM - peanut butter sandwich |
| Dinner: | |
| Workout Food: | water |
| Course: | 3x30 knee lifts, 3x20 sit-ups on incline board
cardio - elliptical trainer, random course, 14/20 resistance |
| Results: | |
| Comments: | Boy, the soreness from Tuesday has not gone away by any means.
I almost did not do any cardio today but I sure felt better for doing it after I was done. Same old story, right?
Today was all about active recovery. I find that this usually beats the passive, sitting-on-the-couch-killing-a-six-pack-of-your-favorites kind of recovery if you truly want to bounce back any time soon. Not as much fun but hey…
Did I mention that my ass feels tender when I sit in my office chair? Well it does. Gotta love lunges. |
| Equipment: | |
Tuesday, March 03, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | cardio |
| Breakfast: | cereal |
| Lunch: | 9:00 AM - yogurt |
| Dinner: | |
| Workout Food: | water |
| Course: | | incline leg press | 4x20 - 180 lb | | barbell lunges | 4x15 each leg - 115 lb | | hack squat | 4x15 - 90 lb | cardio - 30 min, elliptical trainer, 15/20 resistance, random course |
| Results: | |
| Comments: | I felt kind of motivated today…! For some reason it was fun doing weights. It probably helped that Thom and Doug were also doing legs in the same room. :)
I was dragging a bit when it came time for cardio but I know from experience that it really helps if I do just a little after weights to loosen me up. |
| Equipment: | |
Thursday, February 26, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 4x25 sit-ups on the incline board, 4x30 knee lifts in the chair thingy, 60 back extensions on a machine
cardio - elliptical trainer, random course, 14/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Didn't feel like doing much… I must say, on this setting (14/20) the elliptical trainer is pretty easy. It's just gives you a nice glow. :) |
| Equipment: | |
Monday, February 23, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | cardio – 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 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, 30 knee lifts, 30 twisters – 12 lb, 30 side bends to each side – 45 lb | | back extensions | 20 straight and 20 twisting – 25 lb | cardio – elliptical trainer, random course, 15/20 resistance |
| Results: | |
| Comments: | My favorite spinning instructor bagged again and I just am not a fan of the substitute so I hit the elliptical trainer instead.
On the upside, the plank was not too hard…
My good friend Tony C and I went out last night and one beer turned into four. Ouch. The ever so brief window where Martin could drink anyone under the table are SO long gone. LONG gone. Gone daddy gone. Outa here. Yesterday's news. I am a lightweight. |
| Equipment: | |
Friday, February 20, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
ride - 4:00 PM |
| Distance: | commute - 8 mils
ride - 24 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min
ride - 1:45 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | 4 pieces pizza, beer, half a box of Milk Duds |
| Workout Food: | water |
| Course: | | plank | 2x80 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, 509 steam engines, 30 knee lifts, 30 twisters – 12 lb, 30 side bends to each side – 45 lb | | back extensions | 20 straight and 20 twisting – 25 lb | cardio - random, 15/20 resistance
ride - Leschi, around Mercer Island, up Madrona, Union, home |
| Results: | |
| Comments: | I almost did not go to the gym, I almost left the gym half way through my core routine and again almost half way through cardio… :(
At work I felt terrible, like I was almost sick and stressed out so I clocked out a little early and rode home to grab my bike and meet some guys for a loop around Mercer Island.
What a difference…! The sun was out, the pace was moderate and I had a great time. |
| Equipment: | commute - Raleigh town bike
ride - Bianchi Volpe, 38/50, 12-25 |
Tuesday, February 17, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 8 miles |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | cardio | commute |
| Breakfast: | cereal |
| Lunch: | Odwalla fruit juice, Promax bar, egg salad sandwich, pizza bagel |
| Dinner: | bread, cheese, salad, asparagus, 2 beers, some pistachios |
| Workout Food: | water |
| Course: | random course, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Well... after mapping the commute to and from work I finally know just how long it is. Not very.
But I gotta say, that stretch through Interlaken is one very beautiful section of road. In the morning I get to bomb it and in the afternoon it lets me climb back up the hill in peaceful isolation as in there are usually no cars going either direction.
This was my first time commuting to work on the bike this year! |
| Equipment: | Raleigh town bike |
Friday, February 13, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | smoothie |
| Lunch: | 3 pieces Pilot Bread w/peanut butter and jam, Odwalla fruit drink, Odwalla protein drink, some chocolate |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 90 sec, 30 sec | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side | |
| Results: | |
| Comments: | Oof, I just was burnt on the whole core thing today... Probably yesterday helped that right along.
But I did up the intensity a hair on the elliptical today, 30 minutes at 16/20 baby! :) Big, hairy deal. |
| Equipment: | |
Thursday, February 12, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 20 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | smoothie |
| Lunch: | 11:00 AM - 3 pieces Pilot Bread w/peanut butter and jam, Odwalla fruit drink
2:00 PM - Odwalla protein drink |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | I started out with three sets of 30 knee lifts and 3 sets of 15 sit-ups on the incline board and then noticed that Thom was doing the same thing alone so hooked up with him and did some more ab stuff together.
We did some ball passes, leg lifts, steam engines, twisters and then went back to the incline board for more sit-ups.
Because this took kinda long (Thom is all about four sets of everything) and because he was not uber up for massive cardio I struck a compromise and we did 20 minutes on the elliptical trainers.
It was great to have company! And I could feel the tightness in my legs from last night so glad I did not totally bag out. |
| Equipment: | |
Tuesday, February 10, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | cardio |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | incline leg press | 4x20 - 180 lb | | lunges | 4x20 - 95 lb | cardio - random, 14/20 |
| Results: | |
| Comments: | I blasted through these leg weights in very short order. I guess it was nothing heavy but still... and it felt good!
The cardio was just like the cool down. :) |
| Equipment: | |
Friday, February 06, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
indoor TT - 4:45 PM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | CycleU indoor TT |
| Breakfast: | cereal |
| Lunch: | rice, beans, veggies, fake beef crumble stuff, banana, water, orange |
| Dinner: | banana, 3 pieces pizza, beer, pistachios, cereal |
| Workout Food: | gym - water
indoor TT - Vitamin Water Energy |
| Course: | | plank | 2x180 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, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | indoor TT $1 - 15:19
indoor TT #2 - 15:35? |
| Comments: | The plank was hard today as it has been all week.
Cardio was the usual gym thing; hop on the elliptical trainer, hit the random course and dial in the resistance at 14/20. Then I hold the rpms above 70 and try to watch some television which is usually the news at this time of day.
At CycleU I did not feel super but my time was reasonable. I think I was turning a pretty big gear the whole time (sorta what I have been doing lately) and my heart rate does not get over the mid 160s. Just last year I was still hitting the mid 170s on occasion.
The first heat was full and it was no contest so I had to just try and stay focused. The second heat was also full and I was 4th behind Adrian H, Brad K and Dustin V. I thought I could hang until about half way through and the I faded a bit and/or lost some concentration. Man, it's hard to come back once you slip a little, better to try and stay on top of it. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
indoor TT - 4:45 PM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | CycleU indoor TT |
| Breakfast: | cereal |
| Lunch: | rice, beans, veggies, fake beef crumble stuff, banana, water, orange |
| Dinner: | banana, 3 pieces pizza, beer, pistachios, cereal |
| Workout Food: | gym - water
indoor TT - Vitamin Water Energy |
| Course: | | plank | 2x180 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, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | indoor TT $1 - 15:19
indoor TT #2 - 15:35?
official results |
| Comments: | The plank was hard today as it has been all week.
Cardio was the usual gym thing; hop on the elliptical trainer, hit the random course and dial in the resistance at 14/20. Then I hold the rpms above 70 and try to watch some television which is usually the news at this time of day.
At CycleU I did not feel super but my time was reasonable. I think I was turning a pretty big gear the whole time (sorta what I have been doing lately) and my heart rate does not get over the mid 160s. Just last year I was still hitting the mid 170s on occasion.
The first heat was full and it was no contest so I had to just try and stay focused. The second heat was also full and I was 4th behind Adrian H, Brad K and Dustin V. I thought I could hang until about half way through and the I faded a bit and/or lost some concentration. Man, it's hard to come back once you slip a little, better to try and stay on top of it. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
Thursday, February 05, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | cardio |
| Breakfast: | smoothie |
| Lunch: | 10:00 AM - Promax bar, orange juice
I'm hitting the sauce a little early today. And by 'sauce' I of course mean any kind of reconstituted, space-food stick fortified with god knows what and coated in a not very reasonable chocolate facsimile and wrapped in Mylar to ensure freshness beyond the life expectancy of your grandchildren. |
| Dinner: | a sort of mexi mix with rice, beans, veggies, etc., 2 beers |
| Workout Food: | water |
| Course: | elliptical trainer, random course, 14/20 resistance |
| Results: | |
| Comments: | Okay, I tried to do some core this morning abut after two sets of knee lifts in the Roman chair thingy the will to work left me. :|
So I went upstairs and watched the news while working up a sweat.
14 is pretty easy really... I wonder if I should increase the resistance? Then again, this machine does not really work your legs much at all - it only works your arms and heart and lungs. Which incidentally is why I chose it - as a relief of sorts from cycling.
So many decisions to make...! |
| Equipment: | |
Friday, January 30, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
indoor TT - 5:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | CycleU indoor TT |
| Breakfast: | smoothie |
| Lunch: | 10:00 AM - massive tub of yogurt, granola and frozen berries
12:00 PM - 2 oranges, banana, some figs
3:00 PM - Promax bar |
| Dinner: | curry, cuscus, 2 beers |
| Workout Food: | water |
| Course: | | plank | 2x180 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, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | indoor TT
#1 - 17:30?
#2 - 15:12
#3 - 15:25? |
| Comments: | The plank was hard this morning but for once I managed to gut it out as they say and not cave. It felt good to make it over that mental hurdle.
Cardio was the usual 30 minutes on the elliptical trainer with the random course and 14/20 resistance. At this level It's really not hard at all and it just loosens me up and gets a good sweat going and I can easily maintain 70 rpm throughout. 16/20 requires some real effort.
When I got to Cycle University right at 5 they were running late and Adrian asked me if I wanted to jump in to test this new unit they had set up in position number four. Previously this spot had been giving people fits and the resistance was super hard coupled with super low watts and super long times... :( I was like, "Sure!."
By the time I got my bike mounted and started pedaling the bunch was looooong gone. Like 3+ km up the road. It took me some more time to get this unit calibrated but then I hit out. At first I thought there is no way I can catch anyone so just put my head down. When I Looked up two people were starting to come back to me and now the gap was just 2 km. Nice.
Funny how a carrot can help isn't it? Although not warmed up for this I felt strong and so kept the gear pretty big on the hills and continued to grind it out. 2 km turned into 1 km and at the base of the last hill I was only about 400 m behind. I managed to get within 100 m by the finish and was really pleased with my effort!
For the second heat I still felt really good. My watts were way up (350 avg up from 330?) and if I could have increased my cadence as well I could have broken 15 minutes for sure.
The third heat was still okay but not so stellar. I was getting hungry.
ASIDE - during my second heat I saw Adrian mow through this monster burrito sandwich thingy. Positively gordo. And then he rides heat number three...
And tired. I did my best but the legs were not quite able to deliver what the brain was requesting. At least I was only back to my usual times and not slowing way down.
Clint C made his annual appearance for my third heat and did his steady thing and turned out a 14:45 or so. I wish he had been there for my second heat, I wonder if I could have hung with that pace...
So, Martin gets in one fantastic workout; and I'd say this number four position unit is working just fine now. :) |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
indoor TT - 5:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | CycleU indoor TT |
| Breakfast: | smoothie |
| Lunch: | 10:00 AM - massive tub of yogurt, granola and frozen berries
12:00 PM - 2 oranges, banana, some figs
3:00 PM - Promax bar |
| Dinner: | curry, cuscus, 2 beers |
| Workout Food: | water |
| Course: | | plank | 2x180 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, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | indoor TT
#1 - 17:30?
#2 - 15:12
#3 - 15:25?
official results |
| Comments: | The plank was hard this morning but for once I managed to gut it out as they say and not cave. It felt good to make it over that mental hurdle.
Cardio was the usual 30 minutes on the elliptical trainer with the random course and 14/20 resistance. At this level It's really not hard at all and it just loosens me up and gets a good sweat going and I can easily maintain 70 rpm throughout. 16/20 requires some real effort.
When I got to Cycle University right at 5 they were running late and Adrian asked me if I wanted to jump in to test this new unit they had set up in position number four. Previously this spot had been giving people fits and the resistance was super hard coupled with super low watts and super long times... :( I was like, "Sure!."
By the time I got my bike mounted and started pedaling the bunch was looooong gone. Like 3+ km up the road. It took me some more time to get this unit calibrated but then I hit out. At first I thought there is no way I can catch anyone so just put my head down. When I Looked up two people were starting to come back to me and now the gap was just 2 km. Nice.
Funny how a carrot can help isn't it? Although not warmed up for this I felt strong and so kept the gear pretty big on the hills and continued to grind it out. 2 km turned into 1 km and at the base of the last hill I was only about 400 m behind. I managed to get within 100 m by the finish and was really pleased with my effort!
For the second heat I still felt really good. My watts were way up (350 avg up from 330?) and if I could have increased my cadence as well I could have broken 15 minutes for sure.
The third heat was still okay but not so stellar. I was getting hungry.
ASIDE - during my second heat I saw Adrian mow through this monster burrito sandwich thingy. Positively gordo. And then he rides heat number three...
And tired. I did my best but the legs were not quite able to deliver what the brain was requesting. At least I was only back to my usual times and not slowing way down.
Clint C made his annual appearance for my third heat and did his steady thing and turned out a 14:45 or so. I wish he had been there for my second heat, I wonder if I could have hung with that pace...
So, Martin gets in one fantastic workout; and I'd say this number four position unit is working just fine now. :) |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
Thursday, January 22, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | core - 20 min
cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec | | other core | knee lifts - 30, 20, 20
sit-ups on incline board - 3x15 | | back extensions | 60 on machine - 195 lb | |
| Results: | |
| Comments: | Gads, motivation was low this morning.
Normally I would be on the stairs at Howe Street today but I was sick of the cold so went to the gym. The only problem was I did not show up with a plan and so didn't hit it when I arrived. Instead I kinda started my usual core routine, flaked out and then instead of doing steps ups or lunges (which would have been sort of like the stairs) I took the path of least resistance and got on the elliptical trainer.
Random course, resistance 14/20.
Previously I had been dialing it in at 16/20 on the resistance and I could tell that just two less is a BIG difference. I was easily able to maintain 70 rpm and frequently got close to 80 and my heart rate never got over 130. When I'm at 16 it's hard to maintain 70 rpm (I tend to drop to 65 on the hardest parts unless I'm really psyched) and my heart rate gets up to the mid 150s.
I guess this proves that less resistance is, well, easier... |
| Equipment: | |
Friday, January 16, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
CycleU - 5:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | CycleU indoor TT |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 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, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | 30 min on the elliptical trainer, random course, 16/20 resistance |
| Results: | 1st indoor TT - 15:25
2nd indoor TT - 15:40
official results |
| Comments: | Well... during both indoor TT heats I could feel myself fading in the second half. In the first one I was up on Mick W by something like 400-500 m at the half way point and only just managed to beat him by .3 seconds. Ouch. I recall looking up after an extended stint of head down and seeing that he was just 30 m behind - that got me going.
During the second one I was just outclassed. I think I was 4th in both heats.
Interestingly Alex T posted something like 17 minutes in the first heat and then drilled it in the second one for something like 15:30. What's with that...?!
So my speed seems to be something around 15:30 for the first heat and then about 15-20 seconds slower for the second. Gotta work on that sustain... |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
Friday, January 09, 2009
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
CycleU - 5:00 PM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | CycleU indoor TT |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | gym - water
indoor TT - Gatorade |
| Course: | | plank | 2x180 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, 25 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | indoor TT #1 - 15:25
indoor TT #2 - 15:45
official results |
| Comments: | The plank was harder than Wednesday, everything else felt doable. If I had someone else doing this with me I might even increase the quantities of some of these exercises... I am not a self-motivator.
The indoor TTs were not so stellar as three weeks ago but hey, I have hardly ridden my bike in the last three weeks. This time instead of Adrian H and dueling it out it was Adrian and Dustin V. Good for him. I started out okay and then blew a gasket about five minutes in and ended up something like 1.5 km behind at the finish. Argh...
The second one was NOT any easier as all these fast guys showed up. At least I did not blow, I just slowly lost ground. Not from dying though.
I think I was 4th in both heats - oh well. These are a great workout, no doubt about that.
I'm thinking Gatorade really sucks. I used to like it and today it just gave me dry mouth and practically made me cramp up. How good can high fructose corn sweetener, glucose syrup and salt be? Not that good I'm thinking. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
Wednesday, January 07, 2009
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 AM |
| Distance: |
|
| Time (total): |
cardio - 30 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
core | cardio |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| plank |
2x180 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, 20 knee lifts, 30 twisters - 10 lb, 30 side bends to each side - 45 lb |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
The plank felt okay considering how long it's been since the last time I did this exercise!
Today cardio was 30 min on the elliptical trainer, random profile, 16/20 resistance. |
| Equipment: |
|
Wednesday, December 17, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | core - 3x20 sit-ups on incline board, 2x20 knee lifts, leg extensions, back extensions on machine
cardio - elliptical trainer |
| Results: | |
| Comments: | |
| Equipment: | |
Monday, December 15, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 2x180 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, 70 leg extensions, 30 twisters - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | |
| Equipment: | |
Friday, December 12, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | guy - 5:30 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | CycleU indoor TT |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | Gatorade |
| Course: | | plank | 2x180 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, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | 6:00 PM - 14:25
7:00 PM - 15:03
official results |
| Comments: | Adrian H was riding the first CycleU indoor TT heat for a power workout in his 53x12 the entire time...
I jumped out to a slight lead but he caught up pronto and then we were neck-and-neck for the last 12 minutes! I swear, we were never more than 10 m apart and usually less than 5. Ouch. He kept it steady and I was able to surge just a tiny bit on the last climb and barely beat him.
In the second heat I did not recognize anyone and so was hoping for an easier effort. Wrong.
These two guys were all over me and I did not even get my usual head start out of the blocks. We 'dropped' one guy about half way through but the other guy and I were even more closely matched than my battle in the previous heat if that is possible. It felt like every time I looked up at the screen my number was flashing between 1 and 2. Again, I was able to surge a tiny bit more than this guy at the finish (we were both going all out this time!) and got him by the smallest of margins...
A VERY good workout. And I have never spent this much time in the 53x12 on these indoor events. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels |
Wednesday, December 10, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | My usual trough of cold cereal... I wonder sometimes how many times the suggested serving size I am eating in one sitting. :( |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec on each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Core went fine even though it has been one week since I did any and then I hit the elliptical trainer. 30 min, random course, resistance 16/20. No iPod and I did not need it today, the gym music was pretty good! |
| Equipment: | |
Monday, November 24, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Not that it matters since I was indoors this morning but it was in the mid 30s when I drove to the gym! Can you smell the snow? |
| Workout Type: | core | cardio |
| Breakfast: | 8:00 AM - 2 peanut butter sandwiches, Gingerberry Synergy, crystallized ginger, 2 mandarin oranges |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 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 - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Did the elliptical trainer again today and boy was it sweaty.
One word: iPod
Okay, actually five: thank god for my iPod
The gym tunes were miserable today... |
| Equipment: | |
Friday, November 21, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 5:30 PM - 183 |
| Body Fat: | |
| Time of Day: | gym - 5:00 AM
indoor TT - 6:00 PM |
| Distance: | indoor TT - usual 10 km course |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | CycleU indoor TT |
| Breakfast: | 6:30 AM - cereal
9:30 AM - bagel w/cream cheese |
| Lunch: | 2 bananas, water
2:30 PM - egg salad sandwich, 4 date bars (the same size as a date but reconstituted(?) with nut sprinkles), water |
| Dinner: | fava beans, peas, meatless meatballs, cheese, 20 oz Pike Place Ale |
| Workout Food: | water, Clif Shot |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | CycleU indoor TT
6:00 PM - 15:25
7:00 PM - 15:35
official results |
| Comments: | Finally, I was able to do the plank for 180 seconds twice. It has to be due to the fact that I'm doing nothing else prior to this and am super fresh. Still, nice to check that box.
Today was the first day of the CycleU indoor TT series. Last year it was hugely popular and judging by the seven participants in every heat tonight that much won't change. RC R was there at 5 and I was joined by Dustin V and Aaron S at 6 and 7 which was a giant boost.
During the first heat I went out kinda fast and jumped to a 150 m lead. By the half way point this had shrunk to 5 m which I held for the next three minutes! Argh, Dustin and Aaron were dead even and right behind me. Then with about four minutes to go they edged ahead by 30 m and on the second to last hill I tanked from my earlier efforts and by the finish I was in third place by over 200 m. Still, it was fun to be the rabbit and that time really surprised me. These guys had a fantastic race all the way to the end and finished something like 3 hundredths of a second apart! Nice.
I spun most of the time between heats, had some water and a Clif Shot (just cuz they're free, not because I really needed it or was hungry) and the second one felt better right away. I jumped to a 100 m lead again but pedaling felt smoother, less forced and on the 'climbs' I was able to establish a rhythm instead of fighting the bike. And this time come half way I was still up by over 100 m. :)
I always seem to do well on descents, even when it's on a CompuTrainer and I was extending my lead on every downhill. The difference this time was that I was able to keep it going while climbing and that Aaron and Dustin were tired so I managed to eek out the 'victory' by about 10 seconds.
Whew, these things dry out your mouth because the fan is right in your face. And if you turn the fan off you just pour sweat. Whatcha gonna do?
ASIDE - today was my fist day on my race bike since my last race. Once or twice per heat I managed to drop it into the 53x12 but just barely. I was watching Dustin and Aaron some and Aaron was pedaling really quickly whereas Dustin was pushing a much bigger gear. I was somewhere in between but closer to Dustin for sure. My hart rate got up to the low 170s but mostly it was in the high 160s both times. I must be getting old just not trying hard enough or something. Everyone else seems to have a humming bird heart. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels |
Wednesday, November 19, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| 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 - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | The plank felt pretty good today! Something must be wrong... especially since I have not been very regular or anything.
I was on the elliptical trainer again, I kinda like that machine. Random course, resistance level 16. |
| Equipment: | |
Friday, November 14, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 179 (at 6:30 AM so that's after working out and going to the bathroom but also after breakfast) |
| Body Fat: | 9 |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | cereal |
| Lunch: | 10:00 AM - pasta, mushrooms, 10 crackers with Nutella
3:00 PM - nuts, licorice, carrot juiced |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x120 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, 50 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Core went okay today and I'm starting to like the elliptical trainer! It's not crazy hard and it works your upper body.
Today I did 30 minutes on the random course at level 16. |
| Equipment: | |
Wednesday, November 12, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 6:30 AM - 180 lb |
| Body Fat: | 9 |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | cardio - 20 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | dips | 10, 9 | | plank | 2x120 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, 50 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | I started in on the upper body routine and then quit! That's right, no motivation.
I did have an okay core session and then I decided to give the elliptical trainer a spin and it was kinda fun. I just put it on random, dialed in 20 min and then selected level 16/20 and hit it. It's super low impact (read: zero impact) and still elevates the heart rate and works the arms so it might be the ticket. Anyway, it was nice variety. |
| Equipment: | |
Friday, February 29, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
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| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Time (total): | |
| Time (moving): | elliptical trainer - 20 min |
| Time (stopped): | |
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| Workout Type: | cardio | core |
| Breakfast: | cereal |
| Lunch: | chocolate, 3 pieces pilot bread w/peanut butter, 2 Odwalla juices, tea, 3 mandarin oranges, 2 cookies |
| Dinner: | 3 pieces pizza, spinach salad, 2 beers |
| Workout Food: | water |
| Course: | 20 minutes on the elliptical trainer with hear rate between 115-120.
2x180 sec plank, 60 sec to each side, 2x50 steam engines, crunches, leg extensions with 12 lb dumbbell, lots of random things, twisters, 2x15 sit-ups on inline board, 40 back extensions (20 straight, 20 twisting) - 25 lb |
| Results: | |
| Comments: | So... I was not in the mood for weights and my legs were sore (lunges yesterday) so instead I spent a few minutes on the elliptical trainer to loosen things up and then did a big core/ab session. It was kinda fun. |
| Equipment: | |