Martin's training diary

Monday 2 June 2008 - weights | core | commute

posted by: Martin

Hrs. 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:
Workout Type:

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull down	2x20 - 90 lb
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, 2x50 steam engines, 70 leg extensions, 30 twisters - 10 lb
back extensions	20 straight, 20 twisting - 25 lb

Results:

Comments:

Equipment:

Raleigh town bike, 38x16

commute | core | weights

Monday, June 02, 2008 12:20:03 PM (Pacific Standard Time, UTC-08:00)

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Wednesday 28 May 2008 - weights | walk | commute

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:
Distance:	walk - 2 miles commute - 15 miles ish total
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	weights \|walk \| commute

Breakfast:
Lunch:
Dinner:
Workout Food:

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull down	2x20 - 90 lb
hack squat machine	15x210 lb, 3x15 - 230 lb
incline leg press	20x270 lb, 2x20 - 360 lb
walking lunges	3 x down and back in the aerobics room with 35 lb dumbbells
leg extensions	3 drop sets, 195 (15x) and 135 lb (8-12 reps)
leg curls (seated)	3 drop sets, 165 (15x) and 120 (2x) and 135 lb (10-20 reps)

Results:

Comments:

Weights were okay, I was not strong but got in some extra reps as the workout progressed. The ride in to work was also okay (or so I thought) but when it came to ride home...

oh
my
god.

My legs were SO done... I thought it would be sweet to ride over to Bellevue, meet Shelley and then drive home with her and I sorely underestimated the time it takes to get anywhere on a single speed bike and how thoroughly trashed I was. And my bike has a tiny gear. And platform pedals.

Shelley gets off at 5 and I left my work at about 4:10. At 4:40 I get to the WEST side of the I-90 floating bridge. Obviously I have about as much chance of making it to her office in Bellevue by 5 as Scott McClellan has of getting George Bush to admit that his book is factual.

So I call her on the phone, apologize and turn around to ride home. Christ. I had to walk up several hills... It's pretty steep climbing up from Leschi unless you want to throw in a massive detour and I was toast. And when you can't pull up on the pedals... it was a sad scene.

Equipment:

Raleigh town bike, 38x16

commute | walk | weights

Wednesday, May 28, 2008 10:13:32 PM (Pacific Standard Time, UTC-08:00)

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Thursday 22 May 2008 - commute

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:
Distance:	14 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	around 60 degrees, some clouds
Workout Type:	commute

Breakfast:
Lunch:
Dinner:
Workout Food:

Course:
Results:
Comments:	I took the long way home today, all waterfront all the time. And I forgot my bottle... Nothing like not having any water to make you realize how much you want it.
Equipment:	Raleigh town bike, 38x16

commute

Thursday, May 22, 2008 3:22:24 AM (Pacific Standard Time, UTC-08:00)

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Wednesday 21 May 2008 - weights | commute | Ride of Silence

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:
Distance:	commute - 9 miles Ride of Silence - 14 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	weights \| commute \| ride

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull down	2x20 - 90 lb
squat (Smith)	15x145 lb, 15x165 lb, 2x15 - 185 lb
hack slide	15x110 lb, 15x130 lb, 15x150 lb, 15x170 lb
incline leg press	3 drop sets: 15x360 lb and 15x270 lb, 20x360 lb and 20x270 lb, 20x360 lb and 30x270 lb
leg extensions	3 drop sets: 15x195 lb and 135 lb
leg curls	3 drop sets: 15x165 lb and 120 lb

Results:

Comments:

So... this was my first time participating in the Ride of Silence and I'm not sure I get it. Oh, I get the purpose but not the implementation. It's supposed to raise awareness for cyclists hurt or killed by automobiles but in my humble opinion it just pisses off all the motorists.

You are supposed to ride silently (literally) around the city. So imagine this group of about 80 riders moving along at 10 mph. Now imagine that no one can say anything to the cars that get stuck behind it. and that there is no signage or police escort. Oh yes, they loved us.

It was so slow (our cyclometer said 8 mph AVERAGE SPEED) and it got cold enough that Shelley and I just turned around at the half way point. We were both shivering to death.

Equipment:

commute - Raleigh town bike, 38x16
ride - Co-Motion Robusta

Here are some pictures of the ride.

commute | tandem ride | weights

Wednesday, May 21, 2008 3:12:37 AM (Pacific Standard Time, UTC-08:00)

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Monday 19 May 2008 - commute | walk

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	walk - 12 pm
Distance:	commute - 9 miles walk - 2.5 miles?
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	70, high clouds, calm
Workout Type:	commute \| walk

Breakfast:	cereal
Lunch:
Dinner:
Workout Food:

Course:	walk - UW marsh
Results:
Comments:	I woke up to a blaring alarm and promptly decided not to go to the gym. The ride in to work was nice... T-shirt and shorts weather at 7:30 am is always a good thing. It was just four of us on the walk today, Andy G and I chatted about hiking. I had one of those dreamy moments where I realize there is SO much stuff to do besides work... Better start playing the lottery I guess.
Equipment:	Raleigh town bike, 38x16

commute | walk

Monday, May 19, 2008 1:39:11 PM (Pacific Standard Time, UTC-08:00)

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Friday 16 May 2008 - weights | core | walk | commute

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:00 am
Distance:	walk - 2 miles commute - 14 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	low 70s on the way home, sunny, fairly calm
Workout Type:	weights \| core \| walk \| commute

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull down	2x20 - 90 lb
plank	180 sec
other core	3x50 steam engines, 3x30 ball passes, 3x30 twisters - 10 lb, 3x15 sit-ups on incline board

Results:

Comments:

I had just finished up my little upper body routine when Thom showed up and I joined him for his ab workout.

Today was the first day I was able to ride to work in just a T-shirt and shorts. The way home was just fantastic... music in my ears, a hot day, the Seattle waterfront; nice.

Equipment:

Raleigh town bike, 38x16

commute | core | walk | weights

Friday, May 16, 2008 12:39:23 AM (Pacific Standard Time, UTC-08:00)

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Thursday 15 May 2008 - commute

posted by: Martin

Hrs. 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:
Workout Type:	commute

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:
Results:
Comments:
Equipment:	Raleigh town bike, 38x16

commute

Thursday, May 15, 2008 11:36:10 PM (Pacific Standard Time, UTC-08:00)

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Wednesday 14 May 2008 - weights | commute

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 am
Distance:
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	weights \| commute

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:

push-ups	2x20
squats	15x95 lb, 15x115 lb, 15x135 lb, 15x155 lb
incline leg press	20x270 lb, 20x360 lb, 20x360 lb, 30x270 lb
bench lunges	10x25 lb, 15x25 lb, 15x25 lb
leg extensions	3x15 195 lb with drop sets
leg curls	3x15 165 lb with drop sets

Results:

Comments:

I got started a bit late today and so only had time for some push-ups before Thom showed but then we had a great leg workout. We tried 'real' squats today and my back was okay but boy, we were not exactly lifting heavy weights... It's amazing how fast this goes away if you don't keep at it.

I suggested some new lunges and Thom was up for it. You put your back foot up on a bench and then lunge down with your front leg, do your set and then switch legs. Ouch. The first set was all about finding your balance for both of us but even so it was hard work.

Equipment:

Raleigh town bike, 38x16

commute | weights

Wednesday, May 14, 2008 12:01:13 AM (Pacific Standard Time, UTC-08:00)

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Monday 12 May 2008 - weights | core | commute

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 am
Distance:	9 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull down	2x20 - 90 lb
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
back extensions	20 straight, 20 twisting - 25 lb

Results:

Comments:

Equipment:

Raleigh town bike, 38x16

commute | core | weights

Monday, May 12, 2008 12:43:55 PM (Pacific Standard Time, UTC-08:00)

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Monday 5 May 2008 - weights | core | walk | commute | run

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym - 5:00 am walk - 12:00 pm run - 6:30 pm
Distance:
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	it got up to 60 today, calm, sunny
Workout Type:	weights \| core \| walk \| commute \| run

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull-down	2x20 - 90 lb
plank	2x180 sec, 60 sec to each side
other core	2x40 clam knee lifts to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters - 10 lb, 15, 20, 20 sit-ups on incline board
back extensions	20 straight, 20 twisting - 25 lb

you can see where we ran below

Results:

Comments:

What a great day! I was able to ride to work (which is always a plus), I went along on the iWalk and then when I got home Shelley and I hit the bricks for a short jog,

My legs did feel like garbage on the run tho... I have this problem where my skin tingles and itches - especially if the has some descents - when I'm not used to running and it takes me 5-10 outings to get rid of that feeling. This time of year I'm not exactly running a lot so today was kinda uncomfortable until the last mile. Oh well; it was fantastic out and Shelley showed me a really scenic route. Nice.

Equipment:

Raleigh town bike, 38x16

commute | core | run | walk | weights

Monday, May 05, 2008 11:28:57 AM (Pacific Standard Time, UTC-08:00)

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Friday 2 May 2008 - weights | core | walk | commute

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 am
Distance:	commute - 8 miles
Time (total):	walk - 45 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	upper 50s to 60, calm, dry
Workout Type:	weights \| core \| walk \| commute

Breakfast:	smoothie
Lunch:	stir fry veggies, rice
Dinner:	tortilla chips, beer, french fries, artichoke
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull-down	2x20 - 90 lb
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 twisters - 10 lb, 80 leg extensions
back extensions	20 straight, 20 twisting - 25 lb

Results:

Comments:

Today at work I joined the walkers. It's this group that goes out every Monday, Wednesday and Friday during lunch and kinda power walks the campus and surrounding region. It was really fun.

On the way home I hit Interlaken with the music turned WAY up. Nice.

Equipment:

Raleigh town bike

commute | core | walk | weights

Friday, May 02, 2008 6:05:55 PM (Pacific Standard Time, UTC-08:00)

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Wednesday 30 April 2008 - weights | commute

posted by: Martin

Hrs. 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:	mid 50s, dry, calm
Workout Type:	weights \| commute

Breakfast:	cereal
Lunch:
Dinner:
Workout Food:

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull-down	2x20 - 90 lb
incline leg press	20x180 lb, 20x270 lb, 2x20 - 360 lb
squat (Smith)	15x110 lb, 15x130 lb, 15x130 lb
bench step-ups	15x40 lb dumbbells, 15x45 lb, 20x50 lb
leg extensions	3x15 - 195 lb with drop sets each time
leg curls	3x12 - 165 lb with drop sets each time

Results:

Comments:

Weights felt fine, especially the dumbbell bench step-ups but I'm WAY weak when it comes to basic stuff like the leg press and squats... At least I can do a few reps.

The commute was cold and I was barely able to make it Belmont on the way home. Sheesh...

Equipment:

Raleigh town bike

commute | weights

Wednesday, April 30, 2008 1:07:49 AM (Pacific Standard Time, UTC-08:00)

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Friday 25 April 2008 - weights | core | commute

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 am
Distance:	9 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	still around 40 degrees in the morning but mid 50s for the ride home
Workout Type:	weights \| core \| commute

Breakfast:
Lunch:
Dinner:
Workout Food:

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull-down	2x20 - 90 lb
plank	2x180 sec, 60 sec to each side
other core	2x40 clam knee lifts to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters, 80 leg extensions
back extensions	20 straight, 20 twisting - 25 lb

Results:

Comments:

The gym was, well, the gym but riding to and from work was a blast. I had good music on, the weather got better, the sun was out... Nice.

Equipment:

Raleigh town bike

commute | core | weights

Friday, April 25, 2008 1:22:01 PM (Pacific Standard Time, UTC-08:00)

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Thursday 24 April 2008 - core | spinning | commute

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym - 5:30 am
Distance:
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	core \| spinning \| commute

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:	In spin class we did 6 4-minute intervals where we gradually increase the resistance during the first four minutes and then back it off and speed up for the last minute.
Results:
Comments:	Spinning was kind of hard and the commute was harder. I went so slow today...
Equipment:	Raleigh town bike

commute | core | spinning

Thursday, April 24, 2008 1:33:04 PM (Pacific Standard Time, UTC-08:00)

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Wednesday 16 April 2008 - weights | commute

posted by: Martin

Hrs. Sleeping:	5
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:00 am
Distance:	9 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	weights \| commute

Breakfast:	smoothie
Lunch:	Odwalla protein drink, tomato and mozzarella sandwich, Builder's bar
Dinner:
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull-down	2x20 - 90 lb
incline leg press	20x180 lb, 20x270 lb, 20x360 lb, 22x360 lb
squat (Smith)	10x140 lb, 10x140 lb, 12x140 lb
bench step-ups	15x40 lb dumbbells, 15x45 lb, 20x50 lb
leg extensions	3x15 - 195 lb with 135 lb drop set each time
leg curls	we used this funky machine... 12x35 lb, 12x50 lb, 12x50 lb
plank	2x180 sec

Results:

Comments:

I was really up for legs in the gym today and had a pretty good workout. Amazing how much of this is mental... Duh.

The ride home can be described in one word: mellow. I went up Belmont and had to get myself pretty excited about that hill on my single speed.

Equipment:

Raleigh town bike

commute | weights

Wednesday, April 16, 2008 4:59:33 PM (Pacific Standard Time, UTC-08:00)

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Friday 11 April 2008 - weights | core | commute

posted by: Martin

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 am
Distance:	15 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	weights \| core \| commute

Breakfast:	cereal
Lunch:	10:00 am - Promax bar 11:30 am - 2 bagels, cream cheese, one with lox, one with jam, Odwalla C Monster
Dinner:	2 beers, pie, spinach salad at Pies & Pints
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull-down	2x20 - 90 lb
plank	180 sec, 60 sec, 60 sec, 60 sec to each side
other core	2x40 clam knee lifts to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters - 10 lb, 80 leg extensions
back extensions	20 straight, 20 twisting - 25 lb

Results:

Comments:

The plank was hard today, but thinking back I have done very little core this last week so no wonder. At least riding my bike felt great! On the way home I took my scenic detour

Equipment:

Raleigh town bike

commute | core | weights

Friday, April 11, 2008 12:12:54 PM (Pacific Standard Time, UTC-08:00)

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Thursday 10 April 2008 - commute

posted by: Martin

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:
Distance:	8 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	commute

Breakfast:
Lunch:
Dinner:
Workout Food:

Course:
Results:
Comments:	Oh man, I woke up and did not feel like spinning, not at all. Plus I was thinking ahead to the races this weekend and since I seem to need tons of rest these days it was easy to justify. Especially with the way I felt riding home yesterday which was VERY slow. It's lunch time now and I think I made the right choice. I was bounding up the stairs and not feeling like I had lead in my veins so that's good. Okay, just made it home and my legs feel much better! I think I made the right decision by not spinning today.
Equipment:	Raleigh town bike

commute

Thursday, April 10, 2008 4:44:22 PM (Pacific Standard Time, UTC-08:00)

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Wednesday 9 April 2008 - weights | commute

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 am
Distance:	8 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	40's in the morning, low 50s in the afternoon, partly sunny, dry
Workout Type:	weights \| commute

Breakfast:	2 eggs, bread, cheese, cereal
Lunch:	peanut butter bagel, 8 oz yogurt, crackers, cheese, dried papaya, water, Odwalla juice
Dinner:	salad, 2 pieces pizza, sauteed veggies, Bud light, too much wine (three glasses?)
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x17 - 25 lb
lat pull-down	2x17 - 90 lb
incline leg press	20x90 lb, 20x180 lb, 20x270 lb, 20x360 lb
incline hack squat	15x110 lb, 15x130 lb, 15x150 lb, 12x170 lb
step ups	15x30 lb, 15x35 lb, 15x40 lb
leg extensions	3x15 - 195 lb (drop set each time)
leg curls	3x12 - 165 lb (drop set each time)

Results:

Comments:

Oy... I had a hard time getting out of bed today, my upper body exercises felt super hard (probably because I have not been doing them for a week - since last Wednesday!) and legs did not feel super. The step ups on the bench with dumbbells was kinda fun though, we could have used more weight.

It felt GREAT to commute to work on my bike again...! iPod, reasonable weather, the works. But man, my legs felt done in. I was just rolling along.

Equipment:

Raleigh town bike

commute | weights

Wednesday, April 09, 2008 11:44:33 AM (Pacific Standard Time, UTC-08:00)

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Thursday 6 March 2008 - core | spinning | commute

posted by: Martin

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:	7:20 am (after the gym) - 178
Body Fat:	8
Time of Day:	5:30 am
Distance:	15 miles?
Time (total):	core - 25 min spinning - 45 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	core \| spinning \| commute

Breakfast:	cereal
Lunch:
Dinner:
Workout Food:	water

Course:	core: 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts each side, 30 side leg lifts each side, 30 ball passes, 2x50 steam engines, twisters, 40 back extensions (20 straight, 20 twisting) - 25 lb, 80 leg extensions spinning: nice... we did five 5 min intervals that consisted of increasing the resistance for each of the first four minutes and then letting some off and speeding up for the last minute. 90 sec rest, repeat except start the next one with slightly more resistance.
Results:
Comments:	For the first time in a while spinning felt good and I worked hard. Such a relief. At lunch I rode into downtown for a haircut. Riding this bike in the city is a BLAST.
Equipment:	Raleigh town bike

commute | core | spinning

Thursday, March 06, 2008 5:58:04 AM (Pacific Standard Time, UTC-08:00)

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Wednesday 5 March 2008 - weights | commute

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:00 am
Distance:	9 miles
Time (total):	gym - 1.5 hours
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	dry, sunny, pretty cold in the am (40 maybe?)
Workout Type:	weights \| commute

Breakfast:	smoothie
Lunch:	Odwalla juice, 3 pieces Pilot Bread w/peanut butter, some left over veggies and rice, Clif Builder bar
Dinner:
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	20, 17 - 25 lb
lat pull-down	2x2