Monday, August 30, 2010
| 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): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | |
| Results: | |
| Comments: | Hello...! Martin is running out of something and has no will to train. No gym, no detour on the way home, no nothing.
Seriously – I was wondering if I would do better by not calling it 'training' and just doing athletic stuff relatively frequently? We'll see. I know I don't like to just sit around but motivation to do most things has been at an all-time low for sure.
One problem might be that I need to keep on this core routine so that is one thing I'm supposed to do instead of wanting to do...
But I'm also noticing that my enthusiasm for running – which I was totally stoked about last fall and one month ago – is waning. Majorly.
And I have never been too good at 'sucking it up' or HTFU (as some of the kids say these days).
I like liking working out. If it becomes a duty or a perceived obligation I'm not such a fan. And of course I might just be a wuss. :) |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Friday, August 27, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM - 180 |
| Body Fat: | 6 |
| Time of Day: | gym – 5:15 AM |
| Distance: | run – 4.2 miles
commute – 10 miles |
| Time (total): | |
| Time (moving): | run – 30 min |
| Time (stopped): | |
| Speed (moving): | run – 8 mph (7:30 min/mile) for 5 min, 8.5 mph (7:03 min/mile) for 20 min, 8.6 mph (6:58 min/mile) for 4 min, 8.7 mph (6:53 min/mile) for 1 min |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 50s/light drizzle in the AM, 65/sunny/dry/calm by end of day |
| Workout Type: | tempo run |
| Breakfast: | 6:30 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | pushups – 25/25/15/15
| side ball leg lifts | 3x25 each leg | | back extensions | 3x30 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 90 lb | | hip abductor | 3x30 – 100 lb | run – treadmill, 1% incline |
| Results: | |
| Comments: | I made it to the gym! Yeah for me! No idea why my motivation is such crap... And even though I made it I almost talked myself out of all my core exercises and my run. In the end I prevailed and had a good day. Whew.
Pushups were hard! I was surprised (read: happy) to get 25 on the second set but then fell apart totally. Oh well.
With the exception of the knee lifts core was tough today. In retrospect I'm really glad I did not abbreviate this workout as that is not a successful recipe for making these things any easier... :)
I positively drug myself up to the cardio loft... the whole time I was trying to justify running less than 30 minutes. Why does your brain have such power? And why can't I use it for good?
In the end it was a good run. I started out and immediately reaped the benefits of the cushioning treadmill vs. the jarring pavement of a street or sidewalk. My left hip has been feeling not quite right when I run outdoors and this was WAY better.
I started right at a 7:30 pace and after five minutes thought, "This is easy..." so dialed it up to 7:03. That felt faster for sure but it was not as hard as I thought it would be so with five minutes left I kept increasing the speed. And it was not a problem! Nice. Now I just need to transfer this to the road. :| |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Thursday, August 26, 2010
| 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): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | Not much to say today. I was going to try some intervals on the running track after work but by the time I got home I did not feel like driving to Green Lake, etc. Shelley suggested I go to the SU track and that seemed like a brilliant idea but when I jogged down there a soccer game was in full swing and the 'track' around the outside of the field was not free nor were the corners wide enough for running. In my opinion anyway. So I walked home.
Oh yeah, I was going to hit the gym in the AM but had NO motivation. So there. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Wednesday, August 25, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:15 AM – 176 lb |
| Body Fat: | 7 |
| Time of Day: | run – 6:15 AM |
| Distance: | run – 5.8 miles
commute – 12 miles |
| Time (total): | run - 45:51 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 7:57 minutes/mile |
| Power: | |
| Total Ascent: | |
| Weather: | 60, muggy, dry, high clouds, calm |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | |
| Results: | |
| Comments: | Nice! Today was my first day of sub 8 minute miles. And this on a route that included the Howe Street stairs which caused me to walk for two blocks after finishing them! I'm still not feeling fast and my breathing was more labored than I would like but it's an improvement.
The weather was great! A little muggy but plenty warm and plenty light. I was in the basement trying to plot a nice, long run when I suddenly noticed the time and was like, shit, I need to stop planning and start running.
It was probably a good thing I did not embark on some longer route as I was pretty darn hungry when I finished and I was tired from racing last night when I started.
On the way home I stopped by our lot and picked some pears. |
| Equipment: | |
| Clothing: | shorts, short sleeve active shirt |
Tuesday, August 24, 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): | |
| Time (moving): | race – 55 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 70s, sunny, dry, light breeze |
| Workout Type: | |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | small bottle w/1 scoop HEED, 2 gels right before the start (I was kinda hungry...) |
| Course: | | clam knee lifts | 3x40 each leg | | side leg lifts | 3x40 each leg | | back extensions | 3x30 | | roam chair knee lifts | 3x40 | race – counter-clockwise down the escape road |
| Results: | Masters
1st prime - 2nd
2nd prime - pack
finish – 8th?
official results |
| Comments: | Okay, I got to the gym nice and early, did some core and then... went home. Originally I was thinking some light cardio would be nice but I just wanted to bug out so figured I should as hating your workouts is the best recipe for not doing them long-term.
At the race I was super glad to finally not be doing the flats.
My legs felt super dead from running and during my warm up (if you can call it that) I had no idea if I was going to feel good or crappy. We rolled around for a couple of laps after a few surges on the hill my legs came around. Whew.
Nikos M (Garage) was his usual spunky self and kept launching. I figured he had won the last three races so it was stupid not to go with so jumped on him when he took off on the hill the third time up. We got away with a Cucina rider and shortly after another Cucina rider bridged and the next lap Michael P bridged up as well.
But it was not working... Nikos was not pulling hard (saving himself for the finish obviously) and neither was Eric (Cucina). Michael burned some matches bridging and then did not sit on! Two rotations later he was gone. One rotation after that the other Cucina rider was gone. We got caught right before the second prime. I was feeling good and my pulls were definitely faster but there was no way I could pull these guys around the whole time and stay away.
There were a few more efforts and once I got away with Matt H but it did not last more than one lap.
At the finish I positioned myself behind Nikos who was behind Matt and figured that would guarantee me placing. Not. We were too far back and the sprint started too late and so with my anemic acceleration I got passed by the fastest guys or could not pass them or something like that. To his credit Michael put in another huge effort at the finish and took 3rd. Way to go. Oh yeah, Nikos won again. :) |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels |
| Clothing: | bib shorts, sleeveless undershirt, short sleeve jersey, cap |
Here are some pictures.
Monday, August 23, 2010
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 180 |
| Body Fat: | 7 |
| Time of Day: | gym – 5:30 AM |
| Distance: | 12 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM – cereal, banana |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | pushups – 25/22/18/15
| side ball leg lifts | 3x25 each leg | | ball hip raisers | 3x20 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 90 lb | | hip abductor | 3x30 – 100 lb | |
| Results: | |
| Comments: | I woke up at 3:30 today! :( But instead of dorking around on the computer, getting all absorbed and not going to the gym I managed to make it. Yes!
Core felt a tad better today than last week – whew.
My legs are still sore from yesterday but not as bad as they were after my run last Wednesday so that's a big improvement! It does appear that I abused one toenail though... what is it with running and toenails? Kinda sucks that it is so darn easy to injure or lose one. And my shoes are plenty big so not sure what was up. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Friday, August 20, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM - 181 |
| Body Fat: | 8 |
| Time of Day: | 5:45 AM |
| Distance: | run – 3.9 miles |
| Time (total): | |
| Time (moving): | run – 30 min |
| Time (stopped): | |
| Speed (moving): | run – 8 mph (7:30 min/mile) |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 20 | actual: 20 | | pushups set 2 | goal: 20 | actual: 20 | | pushups set 3 | goal: 20 | actual: 20 | | side ball leg lifts | 3x20 each leg | | ball hip raisers | 3x20 | | roman chair knee lifts | 3x40 | run – treadmill, 1% incline |
| Results: | |
| Comments: | Damn... two days at the gym this week, way to go Martin. And I mean that sarcastically and seriously.
Yesterday my legs (read: calves and hamstrings) were seriously sore and I was more than a little worried that running today was going to suck. Bt waking up this morning I already felt better than yesterday so that was good.
I started out and it felt like my pace was pretty quick but I loosened up over time and after 5 or 10 minutes I was fine. I'm still sore as I write this but it's better than yesterday and I know that in a couple of weeks this will be over with. Maybe even just one week. And I'm psyched that I have been able to ramp up the miles faster than in years past. Hopefully that can continue this weekend...? :) |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Wednesday, August 18, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | run - 6:00 AM |
| Distance: | run - 10 miles
commute – 12 miles |
| Time (total): | run - 1:28 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 8:48 min/mile |
| Power: | |
| Total Ascent: | |
| Weather: | upper 50s, maybe 60, calm, dry, a little muggy perhaps, low 70s and sunny by the afternoon |
| Workout Type: | |
| Breakfast: | 5:00 AM - Clif Bar, water |
| Lunch: | |
| Dinner: | |
| Workout Food: | water, one big sip from Justin's liquid food bottle |
| Course: | Justin's Cougar Mt loop |
| Results: | |
| Comments: | Nice!
I have done this loop twice before and the first time it kinda kicked my behind while taking roughly 1:35, The second time it felt okay and we did it in about 1:29. So to pull off a 1:28 after just two weeks of running and on my third outdoor run was a huge boost. Plus, I just did 10 miles MUCH sooner after starting up than I ever have before.
Right now I'm stoked. Tonight I might be crippled but that's later and this is now. :)
To give credit where credit is due, I ran with Justin A on one of his easiest days and after a few miles he let me take the lead so I could go my own pace. That helped some. Plus I kept asking him very open ended questions so he would have to answer at length and the combo of me shutting up and conserving my breath and him blabbing away was also helping me keep up. Finally, with a mile or two to go I was running pretty low on calories and he gave me a swig from his liquid food bottle. Good friends are good to have.
Truthfully, talking today was fun! We discussed our ride in the mountains, the team, some finer points of ultra running, unicorns, nutrition and hydration while exercising, doping in professional sports, people who seem to have a vendetta against a certain athlete, how superhuman some athletes truly are regardless of whether or not they dope, stuff like that. It was non-stop chatter actually. Good times. |
| Equipment: | run - hand held bottle
commute – Raleigh town bike, 38x16 |
| Clothing: | run - shorts, sleeveless 'active' shirt |
Tuesday, August 17, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | commute – 9 miles |
| Time (total): | |
| Time (moving): | race – 1:05 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 80s, sunny, dry, light breeze |
| Workout Type: | |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | small bottle w/1 scoop HEED |
| Course: | race – flats, counter-clockwise |
| Results: | Masters
1st prime - 3rd
2nd prime - pack
finish - 8th
official results |
| Comments: | I woke with every intention of going to the gym and somewhere between swinging my legs off the bed and walking down two flights of stairs I changed my mind. :|
So instead I just rode my bike to work.
My legs did not feel quite so much like dirt as I thought they would on the way home so I was marginally hopeful that I would be capable of an effort or two at the race.
It was another hot day. I will be the last person to complain about the heat in Seattle [You hear me people who complain about the heat...?! This winter when it's wet and windy and you open your mouth to complain some more I'm going to slap it shut.] but that does not mean I do especially well in it.
It was the flats today and everyone and their brother showed up so I knew what was in store. Starbucks would sprint (and probably win), Matt H would chase me down and if they were lucky, some small group would be able to stay away; and it would include people like Chandler L and Nikos if they showed up.
You know what? I got it all right except that Michael P also got himself in the break. Some people are going to have to start paying Matt for his assistance... :)
We rolled around and I tried to sprint for the first prime and did okay but when there is only one point up for grabs okay equals zero.
There was a small group off the front that took the second prime and Matt was telling Starbucks not to chase which was smart and they listened. I had Dave H and Alistair L for company but Alistair's season was done ages ago and Dave was not able to do it all by himself. Plus he was finally enjoying sitting at the back for a change.; as was his right.
I did jump across to what was a promising break (and it felt pretty good!) but Matt chased us down...
At the finish there were three riders away and they managed to solidify their gap by catching the Cat 4 bunch on the last lap. We backed off so as not to make the finish a huge mess and although it was probably the right thing to do it was frustrating. With 1st, 2nd and 3rd up the road, we were now sprinting for 4th and 5th.
Dave chased for two laps but again, alone it was going to be impossible to haul these guys back with the gap they now had. It was a nice gesture though for sure.
I got right on Mark's wheel and felt okay but I'm just not fast enough and Sean and Matt and one other guy came around me before the line. Poop. I guess you need to train sprints to be fast in a sprint and Martin ain't doing any of that these days.
Still, a great day, a good race and in spite of some close calls (where did all these masters riders come from?) there were no accidents and so it was all smiles at the finish. |
| Equipment: | commute – Raleigh town bike, 38x16
race – Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels |
| Clothing: | bib shorts, sleeveless undershirt, short sleeve jersey, cap |
Here are the pictures.
Friday, August 13, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM – 179 lb |
| Body Fat: | 7 |
| Time of Day: | gym – 5:45 AM |
| Distance: | 20 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 70s, sunny, dry, wind |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | cable punches | 3x15 each hand – 15 lb | | cross body cable | 3x15 each hand – 15 lb | | roman chair knee lifts | 3x40 | | hip abductor | 3x30 – 100 lb | |
| Results: | |
| Comments: | Not so much in the mood for the gym today so I just did some easy exercises and then lammed outta there.
It was SUCH a nice afternoon that I took the long way home and it was a good call. I still say there is something totally cool about hopping on a single speed bike with platform pedals and cruising around town. When I got to the Ballard Locks I just hopped off and started walking across. No fuss with cleat covers or worrying about wearing down your fancy pants shoes. I love that. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Thursday, August 12, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | run – 3.9 miles
commute – 10 miles |
| Time (total): | |
| Time (moving): | run - 30 min |
| Time (stopped): | |
| Speed (moving): | run – 8 mph (7:30 min/mile) |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 50s and foggy in the AM, 80 and sunny/dry by 5 PM |
| Workout Type: | |
| Breakfast: | 7:00 AM – smoothie
9:00 AM - cherries |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 25 | actual: 25 | | pushups set 2 | goal: 25 | actual: 25 | | pushups set 3 | goal: 25 | actual: 15 | | pushups set 4 | goal: max (25) | actual: 16 | | back extensions | 3x30 | | ball side leg lifts | 3x20 each leg | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 90 lb | | hip abductor | 3x30 – 100 lb | run – treadmill, 1% incline |
| Results: | |
| Comments: | Yes! I finally made it to the gym; hooray for me.
As of now I am no longer on the official pushup program and have switched over to Martin's program which is just to do some about three times each week.
The first set was cake. The second was not so cake, I had to pause at 20. I had to pause at 10 when doing the third set – yikes!
Core was hard today. But the last time I did anything was Friday six days ago so shame on me. And I mean every single exercise was hard...
The run felt surprisingly good. I was totally expecting soreness and stiffness but that was not the case; at least not very much. The treadmill – although boring as all get out – is MUCH easier on your body than pavement. I just feel so much more relaxed and at ease and all you really have to worry about is your breathing. On the road I'm constantly feeling the shock/impact and I think that more than anything is what makes me sore. I was totally counting the minutes and seconds tho... those 30 minutes took a very, very long time today. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Wednesday, August 11, 2010
| Hours Sleeping: | 4? |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | run – 6:15 PM |
| Distance: | commute – 10 miles
run – 4.6 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | 70, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | |
| Results: | |
| Comments: | I woke up at 3?! After puttering around on the computer I was so not motivated to hit the gym thus no pushups or core. :(
OMG...! It's my first outdoor run. And it was S L O W. No watch, no idea of pace, just get it done. There was a lot of up and down on the this route and I just kept it mellow on the descents so I would not get too sore and equally mellow on the climbs so I would not get too winded.
I felt okay but not light or fast or smooth or any of those things. That's okay, there is always this weekend and next week. Hopefully I can ramp it up fairly fast this fall. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | race – 7:00 PM |
| Distance: | commute – 10 miles |
| Time (total): | |
| Time (moving): | race – 1:05 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 60s, high clouds, dry, light wind |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | 1 gel at the start, small bottle w/1 scoop HEED |
| Course: | clockwise up the escape road |
| Results: | Masters
1st prime – pack
2nd prime – 2nd
finish – 5th
official results |
| Comments: | Okay, I officially don't have what it takes to deliver the goods this time of year. :( Maybe it's because I stopped training when we left for Portugal. Ever since June I have been riding but without any purpose or structured efforts and when it comes time to sprint up a hill it shows.
But I'm not complaining, it was a great race.
We tried to take it to Starbucks today and as usual Matt H was playing the spoiler. He would leave gaps when Starbucks went up the road and chase when they were not.
Both primes were taken by short lived breakaways that did not contain Starbucks or Matt so I was not concerned. The second break Was Greg K who went solo for about 3/4 of a lap to grab it. As we crested the hill with Greg just up the road Nikos (Garage) jumped and I followed him. Sean (Starbucks) latched on but so did Chandler L (Excel). We caught Greg and were gone.
It looked really good but I guess we needed to go just a little harder because Matt put in a big effort and pulled us back two (three?) laps later when it was just two to go.
He caught us at the base of the hill so feeling fairly good I attacked right away. Matt had pulled Dave H up to us and so even though I dropped Greg with my attack, Dave flew right by the bunch and got on my wheel. So did Sean and Nikos and Greg managed to hookup with Matt who had to chase again.
Of course this close to the finish no one really wanted to work so Matt caught back on pretty quick but at least I made him work.
Come time to sprint at the end Greg led me out but went too hard too soon and died at the base of the hill. I had no choice but to open the sprint as was promptly passed by everyone that mattered. :( I rolled across 5th out of 6 with just Greg behind me.
Still, good times. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels |
| Clothing: | bib shorts, sleeveless undershirt, short sleeve jersey, cap |
Friday, August 06, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM – 177 lb |
| Body Fat: | 7 |
| Time of Day: | gym – 5:30 AM |
| Distance: | run – 3.9 miles
commute – 15 miles |
| Time (total): | |
| Time (moving): | run – 30 min |
| Time (stopped): | |
| Speed (moving): | run – 8 mph (7:30 min/mile) |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 60s, cloudy, dry |
| Workout Type: | |
| Breakfast: | 7:00 AM – cereal
9:00 AM – a whole f'n package of Crostini... :(
10:00 AM – 2 pieces of Pilot Bread w/Nutella |
| Lunch: | 11:00 AM- cherries
1:00 PM - Stonewall's Jerquee
1:30 PM – 32 oz Bolthouse Purely Chocolate (OMG I'm going to be sick...) |
| Dinner: | 7:00 PM - 4 beers, burrito |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 19 | actual: 17 | | pushups set 2 | goal: 19 | actual: 17 | | pushups set 3 | goal: 22 | actual: 20 | | pushups set 4 | goal: 22 | actual: 20 | | pushups set 5 | goal: 18 | actual: 16 | | pushups set 6 | goal: 18 | actual: 16 | | pushups set 7 | goal: 22 | actual: 10 | | pushups set 8 | goal: 45 | actual: 11 | | side ball leg lifts | 3x20 each leg | | ball hip raisers | 3x20 | | roman chair knee lifts | 3x40 | | hip abductor | 3x30 – 100 lb | run – treadmill, 1% incline |
| Results: | |
| Comments: | Not even sure why I listed the goals of day 1 from week 5 here... I'm not anywhere close to what this program is recommending anymore. I should just start Martin's push-up program and do it.
Core was fine and my run was super. I dove in and tried 8 mph (7:30 min/mile) today and it was fine. It did feel fast at first but after five minutes it was better and it just kept getting better as I ran. By the end I felt like I was just loping along. True, I did have to breath harder than yesterday but not that hard. The legs felt super.
Obviously I have decided to eat crap/sugar all day long today... sometimes you just need to indulge I suppose. Occasionally this feels good but usually it just feels like falling off the wagon. Like today. Not so good.
Good thing I plan on seeing a friend tonight and drinking some beer – that should help. Not. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Thursday, August 05, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | run – 3.7 miles
commute – 10 miles |
| Time (total): | |
| Time (moving): | run – 30 min |
| Time (stopped): | |
| Speed (moving): | run – 7.7 mph (7:47 min/mile) |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 70s, light rain in the AM, sun, dry, light breeze |
| Workout Type: | |
| Breakfast: | 7:00 AM – cereal
9:30 AM – Odwalla C Monster, almonds |
| Lunch: | 12:00 PM – water, pasta, veggies, Stonewall's Jerquee
1:00 PM – 2 pieces Pilot Bread w/Nutella |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 each leg | | side leg lifts | 3x40 each leg | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 100 lb | | hip abductor | 3x30 – 100 lb | run – treadmill, 1% incline |
| Results: | |
| Comments: | Core felt pretty easy today except for the donkey kick where I upped the weight by 10 lb from what I usually use. I suspect there is no need to go any higher, all I need for my core is reps, not heavy weights.
My run felt MUCH better than yesterday – hooray! No crazy tingling in my legs, no awkwardness, just fine really. Maybe I just need one more indoor run tomorrow and then I can hit the bricks? |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | baggy MTB shorts, sleeveless running shirt, sandals |
Wednesday, August 04, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | run – 3.7 miles
commute - 10 miles |
| Time (total): | |
| Time (moving): | run – 30 min |
| Time (stopped): | |
| Speed (moving): | run – 7.5 mph (8 min/mile) |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 70s, sunny, dry |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | 12:00 PM – WAY too many cherries, pasta, veggies, tea, Stonewall's Jerquee, 2 pieces Pilot Bread w/Nutella |
| Dinner: | 5:30 PM – beer
6:30 PM - 3 glasses wine, nuts, dried fruit, peanut butter pretzels
9:00 PM – green salad, bread, cheese, olives |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 19 | actual: 17 | | pushups set 2 | goal: 19 | actual: 17 | | pushups set 3 | goal: 22 | actual: 20 | | pushups set 4 | goal: 22 | actual: 20 | | pushups set 5 | goal: 18 | actual: 16 | | pushups set 6 | goal: 18 | actual: 16 | | pushups set 7 | goal: 22 | actual: 10 | | pushups set 8 | goal: 45 | actual: 10 | | side ball leg lifts | 3x20 each leg | | ball hip raisers | 3x20 | | roman chair knee lifts | 3x40 | | hip abductor | 3x30 – 100 lb | run – treadmill, 1% incline |
| Results: | |
| Comments: | Let me just say that I am hopelessly in arrears with this push-up program. :) I duplicated day 1 from week 5 and I should be on day 2 of week 5 but I'm obviously not even able to do the last day of week 4. Whatever.
I again consciously cut two reps off of each set and made it to set 6 of Martin's push-up program. Then I died.
Today was my first run! I'm signed up for a half marathon in exactly two months so feel kind of under the gun...
The first 10 minutes were awful. My body always rebels against the impact and shock and vibration that is running and I was feeling all tingly and itchy but it did get better and on the up side the effort was super easy. Training starts now. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Friday, July 30, 2010
| Hours Sleeping: | 7 |
| 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: | low 70s, cloudy in the AM, sunny in the PM, dry, light breeze |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | |
| Results: | |
| Comments: | Too sleepy tired for the gym today... I did not even set my alarm.
On my commute the legs felt a little gassed but that was to be expected. Not toast, just tired and heavy. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Wednesday, July 28, 2010
| Hours Sleeping: | 7? |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | 15 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 19 | actual: 17 | | pushups set 2 | goal: 19 | actual: 17 | | pushups set 3 | goal: 22 | actual: 20 | | pushups set 4 | goal: 22 | actual: 20 | | pushups set 5 | goal: 18 | actual: 16 | | pushups set 6 | goal: 18 | actual: 16 | | pushups set 7 | goal: 22 | actual: 10 | | pushups set 8 | goal: max (45) | actual: 10 | | bench leg extensions | 3x60 | | torso twister | 3x20 each side – 90 lb | |
| Results: | |
| Comments: | Ha! Today I got the surprise of finding out that I need to do eight sets of push-ups instead of the usual five. With some trepidation I made the conscious decision to shave two reps off of each set and see if I could make it to number seven at least. 45 for the last set...?! Not bloody likely.
As you can see I was not even able to do this.
On the up side I am doing more push-ups now than I have in years so that's gotta be good for something...
Core was pretty abbreviated... not much motivation after killing myself doing push-ups. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Monday, July 26, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:45 AM |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 70s, sunny, dry, light breeze |
| Workout Type: | |
| Breakfast: | 7:00 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 36 | actual: 30 | | pushups set 2 | goal: 40 | actual: 26 | | pushups set 3 | goal: 30 | actual: 20 | | pushups set 4 | goal: 24 | actual: 15 | | pushups set 5 | goal: max (40) | actual: 14 | | back extensions | 3x30 | | roman chair knee lifts | 3x40 | |
| Results: | |
| Comments: | I guess as of today Martin is officially not on the 100 pushups program any longer. :( Seeing as I could not even do the prescribed number in the first set I am now on Martin's pushup program. So there. And I'm going to publish it too. And make millions. You heard me.
I started to do some core and then kinda went home... :)
At least the ride home was great. I rode up Belmont which I have not done in ages and it was no problem. And as close as Lakeview is to I-5, it's fun to ride along that street. Plus, this route lets me soak in all that Broadway has to offer.
These days riding down Broadway is like being in a canyon. Of buildings that is. Both sides of the street now have six story condos on them which is lame from my selfish perspective. So much for outdoor seating 'cuz the sun is gone at about 1:00 PM. But that's 'progress', right? |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Friday, July 23, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 70s, sun, dry, light breeze |
| Workout Type: | |
| Breakfast: | 6:45 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 29 | actual: 29 | | pushups set 2 | goal: 33 | actual: 26 | | pushups set 3 | goal: 29 | actual: 20 | | pushups set 4 | goal: 29 | actual: 15 | | pushups set 5 | goal: max (40) | actual: 10 | | back extensions | 3x30 | | side ball leg lifts | 3x20 each leg | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 90 lb | | hip abductor | 3x30 – 100 lb | |
| Results: | |
| Comments: | Obviously this pushup program is a bit too aggressive for me. Today was day three of week four and it crushed me. I think I might try to repeat this week and see if I can improve. Then again, I'm seriously doubting my ability to ever get to 100 so why not just continue and do the best that I can? We'll see.
For the first time since coming back from Portugal the Roman chair knee lifts felt good. That was nice. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Thursday, July 22, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | race – 7:00 PM |
| Distance: | 47 miles |
| Time (total): | |
| Time (moving): | race – 50 min
total - 2:45 |
| Time (stopped): | |
| Speed (moving): | overall - 19.6 mph
max – 38.7 mph |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 60s, mostly sunny, dry, high clouds, light breeze |
| Workout Type: | |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | small bottle w/1.5 scoops HEED |
| Course: | race – Seward Park, clockwise |
| Results: | |
| Comments: | When I wake up I usually lie in bed for a few minutes and entertain the prospect of staying there... Once I actually get up I grab my gym clothes and head downstairs. The problem is my computer is downstairs so inevitably I do something like check email, the weather forecast, etc. Today I ended up posting some pictures to my web site and before you know there isn't time to go to the gym anymore. Such is the human condition to put yourself in situations that result in outcomes of least resistance.
I left work around 5 and got to the race at about 5:40. Instead of doing some boring warm-up on the Lake WA Blvd I hung out and watched the end of the Cat 4 race, chatted with some Cat 3 riders and watched their race as well. RC R was in the house and looking good.
When we started we rolled all of 20 feet before the break went. It was Jamie S from Keller Rohrback and Andrew M from BikeSale.com. We absolutely putted around for two laps and they instantly had 20 seconds. The gap stuck here for a while and then started to grow. Eventually they had 50 seconds and with a lap taking just over one minute it did not take genius to figure out what was going to happen.
About four or five laps from the finish Jamie shows up, gets led out and claims 1st or 2nd in the pack sprint. Nice.
In the meantime there were attacks but none stuck for long until the end when another small group eeked out a few seconds. I was feeling like pack filler personified and was at ease following wheels but just had no desire to push it. I was able to read the race and could have told you exactly who was going to attack and where on the course they were going to go and sure enough – there they went with me watching them. :(
At one point when the race was truly over and done (10 laps to go?) I was in second position coming around the top and got distracted blowing my nose. The rider in front rolled away and this guy behind me got all mouthy. "Real classy!" That kind of crap. I just kept my mouth shut.
I did feel good spinning a small gear on the climb. At times I was in the 23 at the top.
In attendance were Ryan G, Olivier H, Lyle T and Aaron S. Aaron had a strong ride getting himself up the road more than once.
Riding home with everyone was nice. It did not get too cold and I love the unwinding the commute provides. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels |
| Clothing: | bib shorts, sleeveless undershirt, short sleeve jersey, cap |
Wednesday, July 21, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM - 176 |
| Body Fat: | 5 |
| Time of Day: | gym – 5:15 AM |
| Distance: | 20 miles |
| Time (total): | |
| Time (moving): | spinning – 60 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | 70, sunny, dry, some clouds early on but then blue sky |
| Workout Type: | |
| Breakfast: | 7:15 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 25 | actual: 25 | | pushups set 2 | goal: 29 | actual: 29 | | pushups set 3 | goal: 25 | actual: 15 | | pushups set 4 | goal: 25 | actual: 15 | | pushups set 5 | goal: max (36) | actual: 10 | | roman chair knee lifts | 3x40 | | twisters | 3x20 each side | |
| Results: | |
| Comments: | Hahahahaha... Oh man, my pushups are not going well. I am on day two of week four in the program and that extra 30 seconds of rest is just not cutting it. The quantity is going up faster than I am getting stronger big time.
And what's the deal with that last set being so freaking huge? Personally, I get weaker the more I do but this program seems to want you to pull off one monster set at the end of each workout.
Not so much time for core today, just a couple of exercises and the it was off to the spinning studio.
And it was fun! Two friends were there and we have a new instructor who has awesome banter – very motivating. Plus his music selection is fantastic; nothing more than about two years old. Gotta love that.
The workout was not killer in terms of massive sprints of intervals but we did do one 90 second sprint towards the end. That really hurt. I was thinking I can do this, I can do this, I can do this... and then I had to quit five seconds before he told us to. :(
On the upside my weight seems to have returned to normal and I am very happy about that. Amazing that it can fluctuate SEVEN lb in one day, even when I weigh myself at the same time of day and after eating breakfast both times. Maybe I just sweated a lot at spinning...
After riding to work I had to head to downtown for a meeting, then back to work and then to another meeting in Leschi. It sure is fun to be able to get around on the bike instead of driving! |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | baggy MTB shorts, sleeveless running shirt |
Thursday, July 15, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 178 |
| Body Fat: | |
| Time of Day: | race – 7:00 PM |
| Distance: | 51 miles |
| Time (total): | |
| Time (moving): | race – 50 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low 70s, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Seward Park |
| Results: | |
| Comments: | What a great race! Tom Peterson from Garmin Transitions was there, Adrian Hegyvery from United Healthcare was there, Johnny Sundt from Kenda was there, All the fast guys from HSP and Keller Rohrback were there. And Greg K, Brad K, Olivier H and I were there.
For once we had a mellow start and just rolled out but then the pace was pretty steady and pretty fast the entire time. One break took off, got caught, another went, got caught, another went and stayed away for quite a while but also got caught and finally three guys (including Tom) went away and maintained a 20-30 second gap. Oh yeah, Tom won. :)
The last five laps were aggressive. Every time up the hill someone would launch. The first two times it was Adrian, then Johnny, then some Hagens Berman rider. On the last lap someone got a ferocious leadout too.
Although I am never a factor in this race, today I felt better than I have in this event all year. I was moving around more freely, able to pass people on the hill and twice I bridged a significant gap on the hill. That said, even half a lap in the wind and I need to recover...
Brad got into a move so good for him. Greg's shoulder was killing him so he sat in for the most part.
I love being able to ride to and from a race! This weather is the best and spinning home after it was the perfect temperature. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels |
| Clothing: | bib shorts, sleeveless undershirt, short sleeve jersey, cap |
Wednesday, July 14, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | 20 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low 70s, sunny, dry, light breeze |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 20 | actual: 20 | | pushups set 2 | goal: 25 | actual: 25 | | pushups set 3 | goal: 15 | actual: 15 | | pushups set 4 | goal: 15 | actual: 15 | | pushups set 5 | goal: max (25) | actual: 16 | | side ball leg lifts | 3x20 each leg | | bench leg extensions | 3x60 | | donkey kick | 3x20 each leg – 90 lb | | donkey kick | 3x25 – 100 lb | |
| Results: | |
| Comments: | Right then. Today was the first day I could not do the prescribed number of pushups per the master plan. Yes, the plan did allot more rest between sets (90 seconds now instead of just 60) but it was not enough for me. Since the quantity just keeps getting larger I suppose I will just do the best I can from here on.
Core was fine, I did not really do that much...
I had to run an errand after work today and so after headed straight for my favorite route home which down to Ballard, across the locks, through Discovery Park, around the Magnolia bluff and then along the Seattle waterfront and up Capitol Hill.
As I was riding through Ballard there was a woman and two men sitting on a bench enjoying some Tecate pounders and they all obviously already had a great head start on happy hour. The woman turns to me as I roll by and with a blank, thousand yard stare says, "Way to go Jeremy..." AS I continued to the locks I could not help wondering if I looked like a Jeremy or if Jeremy had a bicycle or if she was just so far gone already that she would have said the same thing to a four foot kid on a scooter. I will never know. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | baggy MTB shorts, sleeveless running shirt |
Friday, July 09, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | 24 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | 90, sunny, dry, light breeze |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x20 each leg | | bench leg extensions | 3x60 | | donkey kick | 3x20 each leg – 90 leg | | hip abductor | 3x25 – 100 lb | |
| Results: | |
| Comments: | Core was good! Those darn leg lifts on the ball are tough but I felt like working and it was a great workout.
I had some Drupal training at North Seattle Community College today so decided to ride there. It only took me 35 minutes from my house! Wow... and I was not trying to go fast. In fact, I was trying not to work up a huge sweat as I was going to be sitting in a classroom all day.
It was fun to walk around the campus where I went to school about 10 years ago. Memories and all that.
On the way home, since I was already up north, I decided to hook up with my favorite route home and made a beeline for Ballard. I took some dirt trails through Woodlawn Park and skirted the zoo. It's like a tree tunnel on this trail – very fun to be in the shade and RIGHT next to the animal enclosures. I felt like I was on a safari.
Descending 55th from Phinney Ridge is a blast! Too bad you run right into a stop sign at the bottom.
The Ballard Locks were pretty busy, lots of Asian (Japanese?) tourists out and about. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | baggy MTB shorts, sleeveless running shirt |
Wednesday, July 07, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | 20 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | 90, sunny, dry, light breeze |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x20 each leg | | side ball leg lifts | 3x20 each leg | | bench leg extensions | 3x60 | | donkey kick | 3x20 each leg – 90 lb | | hip abductor | 3x25 – 100 lb | |
| Results: | |
| Comments: | Today I was finally able to do some leg lifts on the ball! I still can't do the Roman chair as my elbow has not healed enough but this is the hardest core exercise I do so I'm glad to be back to some extent. I'm hoping the leg extensions on the bench are close enough to the Roman chair that I'll be okay once my elbow heals.
ASIDE – for ages (read: years?) I thought I Had a 36x16 on my town bike and the other day when Shelley and I went for a ride I noticed that she was spinning a little faster than me... Looking at her bike I could clearly read "36" on her chainring but my drivetrain was obscured by grime and grease. When I finally cleaned my bike I found out that my gear is indeed slightly larger...
On the way home I took my favorite route that shows me so many Seattle neighborhoods – I love it. |
| Equipment: | Raleigh town bike, 38x16 |
| Clothing: | |
Thursday, July 01, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 178 |
| Body Fat: | 8 |
| Time of Day: | |
| Distance: | 9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 60s, light mist in the AM and dry but cloudy in the PM
What the hell happened to summer…?! |
| Workout Type: | |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | |
| Results: | |
| Comments: | Oh man, I woke up early enough but could not drag myself to the gym. So instead I removed the suspension from our Ellsworth Witness and boxed it up so I can ship it off to get serviced.
I know Shelley tells me I sound like a girl every time I say this but I feel like my weight is climbing. I was pretty steady at 174 for a while and then it went up a little and then we went to Portugal where I started eating as much as humanly possible. That did not change much since we arrived back in Seattle.
M u s t t r y t o r e s i s t f o o d . . . |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | Keens, baggy MTB shorts, a couple of running shirts, cap |
Wednesday, June 30, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 60s, light rain in the AM, mostly sunny and dry in the PM |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 10 | actual: 10 | | pushups set 2 | goal: 13 | actual: 13 | | pushups set 3 | goal: 8 | actual: 8 | | pushups set 4 | goal: 8 | actual: 8 | | pushups set 5 | goal: max | actual: 13 | |
| Results: | |
| Comments: | Still on track with these pushups! The quantity increases every single day it looks like (I snuck a peek at week two) so important not to miss a day for sure.
Riding home my legs felt pretty heavy. But on the up side I did not feel sore or stiff from my fall last night. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Monday, June 28, 2010
| Hours 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): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 10 | actual: 10 | | pushups set 2 | goal: 10 | actual: 12 | | pushups set 3 | goal: 7 | actual: 7 | | pushups set 4 | goal: 7 | actual: 7 | | pushups set 5 | goal: max | actual: 12 | | side leg lifts | 3x40 each leg | | ball hip raisers | 3x20 | | ball leg extensions | 3x20 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 each leg – 90 lb | | hip abductor | 3x25 – 100 lb | |
| Results: | |
| Comments: | Pushups felt fine as did core. Soon I'm hoping to get all the way back to my original core routine.
Legs felt okay riding to and from work, just the usual negative after-affects from standing at my new standing desk most of the day.
Ironic that standing is so good for my back but so bad for my legs. And that I am trying to strengthen my back for an activity (cycling) that requires leg strength! Oh well… |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Friday, June 25, 2010
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | damp in the AM then upper 60s in the PM, dry, calm, mostly cloudy |
| Workout Type: | |
| Breakfast: | 6:30 AM – cereal
9:30 AM – 3 pieces Pilot Bread w/peanut butter and honey, tea |
| Lunch: | 12:30 PM – nachos, 2 beers, water
1:30 PM – 2 pieces Pilot Bread w/honey, tea |
| Dinner: | |
| Workout Food: | water |
| Course: | | side ball leg lifts | 3x20 each leg | | ball hip raisers | 3x20 | | ball leg extensions | 3x20 | | roman chair knee lifts | 3x35 | | donkey kick | 3x15 each leg – 90 lb | | hip abductor | 3x25 – 100 lb | |
| Results: | |
| Comments: | Hello soreness my old friend… After just ONE day of core yesterday (after three weeks off) I was sore this morning. Especially the knee lifts – I could really feel my abs. Good to be back at it though.
I rode through the finest of mists on the way to work today – just enough to warrant putting on the rain coat. At the office my shoes were soaked. But it was nice and warm so no biggie.
On the way home I went downtown and then up Capitol Hill. I gotta say… people watching is something I LOVE to do and riding up Pine is prime real-estate for said activity.
There is the intellectual crowd hanging at Bauhouse, the locals at Rudy's, they gays at RPlace, the hipsters at Linda's, the homeless at the Cal Anderson Park playfield sleeping on the synthetic turf, the cops at the East Precinct, the hippies at the Central Market, whatever you want to call them at Trader Joe's and the dog owners at the TT Minor playfield who really should not be there. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, June 24, 2010
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | 15 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low 70s, some clouds, dry, calm |
| Workout Type: | |
| Breakfast: | 6:30 Am – cereal
8:30 AM – 3 pieces Pilot Bread w/peanut butter and honey |
| Lunch: | 12:30 PM – tofu noodle salad, beer, water
1:30 PM – pretzels, water, Stonewall's Jerquee |
| Dinner: | |
| Workout Food: | water |
| Course: | | pushups set 1 | goal: 10 | actual: 10 | | pushups set 2 | goal: 12 | actual: 12 | | pushups set 3 | goal: 7 | actual: 7 | | pushups set 4 | goal: 7 | actual: 7 | | pushups set 5 | goal: max | actual: 10 | | clam knee lifts | 3x40 each leg | | side leg lifts | 3x40 each leg | | back extensions | 3x30 | | roman chair knee lifts | 3x30 | | donkey kick | 3x15 each leg – 90 lb | | hip abductor | 3x20 – 100 lb | |
| Results: | |
| Comments: | I'm still not getting enough sleep but it's slowly getting better. Slowly.
Today I started what will hopefully be a six week program to improve my incredibly weak upper body. A long time ago a friend told me about this 100 pushups program and I'm finally giving it a go. I even convinced several co-workers to try it as well. I had intended to begin yesterday but shit happens. Day 1 went well. :)
Core was revealing. After three weeks totally off I had to take it easy so just did the easy exercises and in many cases cut the reps some (out of necessity). I hope to ramp back up to my old levels next week. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Wednesday, June 23, 2010
| Hours Sleeping: | 5? |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | walk – 12:00 PM |
| Distance: | commute – 10 miles
walk – 3 miles |
| Time (total): | walk – 50 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 70s, dry, calm |
| Workout Type: | |
| Breakfast: | 6:00 AM – cereal
8:00 AM – 3 pieces Pilot Bread w/honey and peanut butter, water |
| Lunch: | 1:30 PM – 2 pieces pizza, tea |
| Dinner: | 7:00 PM – salad, salmon crusted with nuts, bruschetta, water |
| Workout Food: | |
| Course: | walk – to Gas Works Park and back |
| Results: | |
| Comments: | At the risk of TMI oh man is my crotch sore… It seems I have not yet healed up from the Travessia and even on a ride as short as my lousy commute today everything down there was tender. Let's just say I spent a lot of time out of the saddle. Rats. It did not feel so bad at the race Tuesday but sometimes your body takes a bit to catch up it seems.
My legs still feel like lead and my back is a bit stiff but my spirits are up – it was a gorgeous day and the walk was really nice. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, May 27, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 12 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | Not much going on today… I figured that in preparation for the big ride this Saturday I was not going to gain any fitness by exercising today so I decided to just rest. :)
On the way home I dropped by REI to grab some things I had ordered and that was that. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
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: | |
Friday, May 21, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 15 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | Treasure hunt! |
| Breakfast: | 7:30 AM – left over tuna casserole, water
9:00 AM - Stonewall's Jerquee
10:00 AM – 2 bagels w/honey, tea |
| Lunch: | |
| Dinner: | |
| Workout Food: | nuun |
| Course: | |
| Results: | |
| Comments: | I got out of the house today at 6:30 AM and went in search of support stations for the Cascade Bicycle Club and F5 Bike to Work Day. What a blast!
First I dropped down to the University Bridge and stopped at the one at the south end. Then it was across the bridge and along the Burke Gilman Trail to Speedy Reedy and their stop. From here it was just a quick hop across the Fremont Bridge to what must have been the biggest stop of them all at the south end of the bridge – holy cow. It was like a cycling expo with booths staffed by Clif, nuun, Smart Wool, Cascade, etc., etc. From here I went back on the trail to the UW and hit the stop at the Rainier vista. Then it was actually back home (for an appointment) up through Interlaken and wouldn't you know it… there was another stop at the intersection of 19th, Galer, Crescent and Interlaken. Nice.
Of course when I finally rode back to work I hit the Rainier vista stop again. :)
Not that it's a contest or anything but without being a pig or an ass (a conscious effort on my part for sure) I managed to score 3 water bottles, several single serving packets of nuun, a handful of chamois lube (also in single 'serving' packets thank goodness) packets, about a dozen sample size Clif Bars, a flashing tail light, a bell, some schwag from 2 Mile Challenge and I entered three bicycle raffles.
Everyone at all the stops was so supportive and friendly! And I recognized the nuun people in Fremont from the Seattle Century.
Check out my breakfast… I got into the office and obviously had a major sugar craving. A couple of days ago I got some creamed honey from QFC and boy does it hit the spot. Like crack! A little honey is fine but damn, after two bagels heaped high with that shit and my head was positively buzzing. Not such a good feeling. After the rush hit me I felt like I was at the poison control center pouring water into my system trying to dilute it… :( |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, May 13, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | 15 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 60s, sunny, dry, light breeze |
| Workout Type: | active recovery |
| Breakfast: | 6:30 AM – cereal, half a chocolate chip cookie
9:30 AM – Pop Tarts
9:45 AM - Stonewall's Jerquee |
| Lunch: | 12:00 PM – tofu sandwich, Clif Bar, tea, carrot juice |
| Dinner: | 6:30 PM – 2 beers, mixed green salad, nachos, 6 Hershey's kisses |
| Workout Food: | water |
| Course: | | push-ups | 12/9/8 | | roman chair knee lifts | 3x40 | | side ball leg lifts | 3x20 each leg | | back extensions | 3x30 | | hip abductor | 3x25 – 100 lb | commute – up and over Dexter |
| Results: | |
| Comments: | Push-ups were NOT as easy today as yesterday and my legs felt a little better after feeling like lead yesterday. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, sleeveless running shirt |
Wednesday, May 12, 2010
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | 15 miles |
| Time (total): | gym – 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 60s, sunny, dry, light breeze |
| Workout Type: | recovery |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | 10:00 AM - Stonewall's Jerquee, water, orange
12:00 PM – tofu sandwich, tea |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 3x12 | | side ball leg lifts | 3x20 each leg | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 90 lb | | hip abductor | 3x25 – 100 lb | |
| Results: | |
| Comments: | Dang… I feel really tired today. The exercises at the gym were hard but okay. I am realizing that the donkey kick is not such a good exercise to do when I am trying to recover… And riding home was a chore for sure. I can't believe that yesterday took that much out of me but maybe it did?
On the upside, push-ups felt good and my form was great; I'm hoping I can work them in more often as I am SO weak from the waist up. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, sleeveless running shirt, long sleeve running shirt |
Thursday, May 06, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:45 AM
race – 7:00 PM |
| Distance: | 69 miles |
| Time (total): | |
| Time (moving): | ride – 3:38
race – 65 min |
| Time (stopped): | |
| Speed (moving): | 19 mph
max – 40 mph |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | race – mid to low 50s, dry, sunny, light wind |
| Workout Type: | |
| Breakfast: | 6:45 AM - cereal |
| Lunch: | throughout the course of the day – 2 bags Stonewall's Jerquee, tea, water, pear, 2 pieces pizza, Coke, 3 pieces Pilot Bread w/peanut butter and jam, 4 little chocolates, Promax bar |
| Dinner: | |
| Workout Food: | water
one the way to the race – large bottle w/1 scoop protein powder, 3 scoops Maltodextrin, 2 scoops HEED |
| 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 | race – Seward Park, clockwise |
| Results: | |
| Comments: | Core felt fine today, not bad at all…
After work I met Aaron S and we did one easy lap around Mercer Island. I left work in just short sleeves and shorts because it was looking super awesome out but by the time I got down to Seward my hands were cold and I was under dressed. Dang. So on went the knee and arm warmers and gloves and I was perfect for the race.
In the race I was pure pack fodder. Sure, I could move around easily but if I made an effort it would take me ages to recover. Poop. On the bright side, this direction seemed easier – or perhaps I had a slightly better day – than last week when we went the other direction.
Lyle T, Ryan G and Olivier H were there today – super nice to see them.
It was the Keller Rohrback show tonight. They had at least eight guys in the race and one of them was constantly off the front. Galen E was away for many laps with Russell S and when they got caught he went away again and soloed for the win. And then it was a train of five green kits in the front for the sprint. That's how you get it done.
Just before the race I rode over to the bathroom from the registration table through the grass. BIG mistake. Within 10 feet the grass got really wet and then I was slogging it through a f'n bog! My wheels sank in to the top of the rims and my bike looked like I had been to a truck and tractor pull. :( I was actually worried I would bite it in the first corner so I tried to wipe the mud off my tires in the grass but only succeeded in spreading it around more. Luckily I had no issues and it will be easy to clean my bike.
Riding home after was so nice. I did not need any more clothing and it did not get too dark so no lights needed. Sunset or just after is such a pretty time of day. And it was good for my legs. And turns out a friend of mine Joe M was there tonight taking pictures – see below. Very cool. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels |
| Clothing: | knee warmers, bib shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, cotton gloves, cap |
Here are some pictures.
Wednesday, May 05, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | run – 6:30 PM |
| Distance: | commute – 9 miles
run – 3 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low 50s, mostly sunny, light wind, dry |
| Workout Type: | |
| Breakfast: | 6:45 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | run – Seward Park, counter-clockwise |
| Results: | |
| Comments: | Coach Greg K told me I was doing too much intensity after I revealed I was usually taking a spinning class Wednesday morning (and racing Tuesday and Thursday nights) so today after (not) much internal debate I skipped the gym and just rode to work easy.
ASIDE – riding to work is always easy… it's down a giant hill! I have to climb for almost literally one city block. Going home is obviously another matter but then I ride much slower. :)
When I got home Shelley wanted to hit Seward so of course I said yes – and it was so nice out! But boy, running outside is VERY different than on the treadmill… so much more impact, I just felt slow as hell. But it did get better after two miles or so; and then I was done. :) |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Friday, April 30, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 each leg | | side leg lifts | 3x40 each leg | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 90 lb | | hip abductor | 3x25 – 100 lb | |
| Results: | |
| Comments: | |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, April 29, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
race – 7:00 PM |
| Distance: | run – 4 miles
ride – 61 miles |
| Time (total): | core 30 min |
| Time (moving): | run – 30 min
race – 65 min
ride – 3:06 |
| Time (stopped): | |
| Speed (moving): | ride – 19.8 mph
max – 44 mph |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 50s, partly cloudy |
| Workout Type: | |
| Breakfast: | 7:00 AM – cereal, banana |
| Lunch: | 12:00 PM – lots of Tabouli salad, 3 pieces Pilot Bread w/peanut butter and jam
2:00 PM – Promax bar, tea |
| Dinner: | 5:00 PM – half a large bottle w/3 scoops Endurox R4 |
| 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 each leg – 90 lb | | hip abductor | 3x25 – 100 lb | run – treadmill, 1% incline, 8 mph |
| Results: | |
| Comments: | Okay, the ball leg lifts are still pretty darn difficult but the rest of my core routine felt better today. Whew…
The run started out feeling awkward. It's my first/only time this week but after five minutes I was rolling along. And by the end it felt easy.
ASIDE – doing any cardio in the gym is phenomenally boring but it takes much less time than going outdoors since I am already there, etc. But I Know I will run out of motivation to keep this up soon and really want to hit a trail so I just need to find the time. Time, that precious commodity…
Riding my nice bike to work is a thrill. Descending through Interlaken is MUCH different on a light road bike than on my single speed town bike. Both are a blast but the race bike is the race bike after all.
It never got properly warm today but the sun was out and it was dry. Sometimes you need to count your blessings. I rolled down to Seward Park and met Greg K and Suzie K. Suzie was going to ride the 6:00 PM race so Greg and I jumped in for a few warm-up laps and to give her some encouragement. I was afraid this might blow me for the 7:00 race but the pace felt surprisingly mild… Still, after about 15 laps Greg and I pulled out.
We took off for the 'main event' and I found myself in the company of Dustin V, Aaron S, Greg and RC R. Nice! I also saw a significant move ease away not 30' from the start line. Since I was in the middle of the pack there was nothing I could do but watch. I know Greg hooked up and maybe Dustin too?
We finally caught them after the first prime – thank in no part to me. I was just hanging on. :( Seriously, every time I stuck my nose in the wind it took me for EVER to recover. I just don't have that kind of power. I was doing okay for a bit drafting everything in sight and then with about 20 or 25 minutes to go I hit a bad patch and was actually worried I would not not finish. Luckily I came around with 15 minutes to go.
I'm hoping that these races will help me and that soon I can actually sprint or bridge or make a move or something… today with two laps to go I resigned myself to just sitting in and simply watched the finishing action from the pack.
It was a really nice evening and riding home with eight people from my team was fantastic. At times like these we always talk about family, travel, life and most things not related to cycling. I like that. I grabbed my smallest gear going up Madrona and headed home. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels |
| Clothing: | knit shoe covers, knee warmers, bib shorts, Craft short sleeve undershirt, Craft long sleeve undershirt, short sleeve jersey, arm warmers, cotton gloves, cap |
Monday, April 26, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 8 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | |
| Results: | |
| Comments: | Holy shit… I actually got out of bed, drove to the gym, did one set of core and then walked right out of there and drove home. It just was not happening today.
Then I was going to redeem myself by taking the long way home and it started to rain. So much for that forecast we had a couple of days ago when all the meteorologists were predicting 68 and sunny. And to think I even entertained the thought of calling in sick today to enjoy the weather.
I'm going to petition to have this day expunged from my record. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Friday, April 23, 2010
| Hours Sleeping: | 4.5? |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | run – 3.9 miles
commute – 10 miles |
| Time (total): | core – 30 min |
| Time (moving): | run – 30 min |
| Time (stopped): | |
| Speed (moving): | run – 7.9 for 4 min then 8 mph |
| Speed (overall): | 7:35 minutes/mile |
| Power: | |
| Total Ascent: | |
| Weather: | mid 50s, cloudy, some rain, light wind |
| Workout Type: | |
| Breakfast: | 6:45 AM – smoothie
10:00 AM – lots of dates. 32 oz Bolthouse Farms Perfectly Protein drink |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 each leg | | side leg lifts | 3x40 each leg | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 90 lb | | hip abductor | 3x25 – 100 lb | run – treadmill, 1% incline, 7.9 mph for 4 min then 8 mph |
| Results: | |
| Comments: | That's two nights in a row with not much sleep and I can feel myself starting to suffer… a nap sure would be nice today but I'm not going to get it. Then again, so would a massage and getting served lunch in a recliner on the beach in Maui. Just add it to the list of reasons why you should pity Martin. :|
I came this close to staying in bed today… but I'm glad I ended up going to the gym for sure.
Core was the same as normal lately meaning it was hard to get really pumped up but my run was pretty good. Physically I felt great, mentally I was pretty bored. Since I Missed my Monday run (when I would have gone 7.9 mph) I started there today. After about four minutes I impulsively upped the speed to 8 mph and really could not tell the difference. In fact, it still felt like I was sort of loping along.
Cool, this means I'm ready to go outside. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
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: | |
Monday, April 19, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 50s, partly sunny, dry, calm |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | went home along Eastlake and then up Roy for the first time in ages. It was nice. The view from Lakeview (appropriately named obviously) is wonderful. |
| Results: | |
| Comments: | |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Friday, April 16, 2010
| 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): | |
| Power: | |
| Total Ascent: | |
| Weather: | 60, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | |
| Results: | |
| Comments: | Oh MAN did my legs feel like crap today… I was dreading climbing up Interlaken and it's one of the most beautiful roads in the city. Today it did not matter, I was pooped.
But the weather… so nice.
I tried to sleep in this morning but no dice. All I did was not get to the gym |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Wednesday, April 14, 2010
| Hours Sleeping: | 3? 4? Not good… |
| 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: | upper 50s, sun, dry, mild breeze |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | |
| Results: | |
| Comments: | Not a good night. Needless to day I did not get to the gym for core or spinning and yet couldn't sleep either. Drat. Oh yeah, I had to go to my dentist and get a crown today too. Really nice weather though… |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Monday, April 12, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
run – 6:00 AM |
| Distance: | run – 3.7 miles
commute – 10 miles |
| Time (total): | core – 30 min |
| Time (moving): | run – 30 min |
| Time (stopped): | |
| Speed (moving): | run – 7:47 minute miles I think? |
| 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 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 90 lb | | hip abductor | 3x20 – 100 lb | run – treadmill – 1% incline, 7.7 mph |
| Results: | |
| Comments: | Checked the core box and then got the hell out of Dodge and hit the cardio loft. I did manage to up the weight 10 lb on the donkey kick, I suppose that is a good thing.
And you know what? Running is getting better every time. This is just my third (big deal I know) run but I am feeling more fluid. Plus I upped the incline from .5 to 1% and could not tell the difference. I also upped the speed .1 mph and did not feel that. Here's hoping that 8 mph/7:30 minute miles comes just as easily.
The ride home was nice and mellow. I ran an errand in Fremont and then headed up and over Dexter. This is usually a fun route as it's filled with commuters riding home from downtown so I get to see everyone going the other direction.
Today was all about going slow and people watching. And loud music on the iPod. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Friday, April 09, 2010
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 20 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low 50s, partly cloudy, dry, light wind |
| Workout Type: | |
| Breakfast: | 6:45 AM – cereal
9:45 AM – yogurt, jam, 7-grain cereal |
| Lunch: | 11:00 AM - Stonewall's Jerquee
12:00 PM – more yogurt cement (see above)
1:45 PM – 2 pieces pizza, water |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | Oh man… I woke up today, jumped out of bed and instantly felt not so good. That liter of Belgium Abby Ale I had last night was not treating me right this AM.
Took the long way home today via Ballard, Discovery Park, Magnolia and the Seattle waterfront. It was really nice out and I saw a lot of folks commuting on bikes – always a good thing. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Wednesday, April 07, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | core – 5:30 AM
spinning – 6:00 AM |
| Distance: | 9 miles |
| Time (total): | core – 15 min
spinning – 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | 50, raining |
| Workout Type: | |
| Breakfast: | 7:15 AM - cereal |
| Lunch: | 12:00 PM - 3 pieces Fitness bread w/peanut butter and apple butter, 2 packages Stonewall's Jerquee
3:00 PM – 2 pieces Fitness bread
4:00 PM – 8 Easter chocolates |
| Dinner: | |
| Workout Food: | water |
| Course: | | roman chair knee lifts | 2x50 | | crunch machine | 100 – 80 lb | | back extensions on mat | 50 | spinning – with Jamie |
| Results: | |
| Comments: | I was not psyched about core today… does it show? So I did fewer, longer sets and just got the hell out of there. I was in the groove on the crunch machine but it's not good for my back (I just wanted a change of pace) and after getting off I was sore. :( So I did some easy back extensions on the ground to try and undo the damage I had done.
Spinning was tough! I thought I would be really motivated but three times I had to stop several seconds before the instructor actually said it was okay to stop because my legs were dying.
At least it was a good workout. Nothing crazy hard, I was just having a difficult time getting my head in the game.
I had hoped to take the long way home but after looking outside and seeing the rain come down I opted for the most direct route. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | Vans, knee warmers, baggy MTB shorts, Craft short sleeve undershirt, long sleeve running shirt, long sleeve fleece, rain coat, gloves, cap |
Wednesday, March 31, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | core – 5:30 AM
spinning – 6:00 AM |
| Distance: | 11 miles |
| Time (total): | core – 15 min
spinning – 55 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | 50, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | 7:15 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 18/18/20 | | roman chair knee lifts | 3x40 | | crunch machine | 40 – 80 lb | spinning – moderate class with Jamie |
| Results: | |
| Comments: | Had to cut the core workout short as I was a lazy ass and did not get to the gym in time…
Spinning was fun and not too strenuous. Sure, it was hard but not all out and I appreciated that today.
On my ride home I chose to go over Dexter and when you pass the Hostess bakery it's like getting a hit of sugar injected straight into your bloodstream – just from the smell! It's intense on any day and pure agony when you are hungry. I bet you could gain weight just by inhaling the aroma for extended periods…
I saw Lang R and Sam J on my ride home. Lang was going the other way so I just waved and he said hi but Sam was going my way so we chatted for a bit about how over the f'n top the host house for his last training camp was. My god. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Wednesday, March 24, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
walk – 12:00 PM |
| Distance: | walk – 3 miles |
| Time (total): | walk – 60 min |
| Time (moving): | core – 20 min
spinning – 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | 65, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | 10:00 AM – peanut butter and jam sandwich
11:00 AM - Stonewall's Jerquee
1:30 PM – peanut butter and jam sandwich, 4 pieces bread, Promax bar, orange juice |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | roman chair knee lifts | 3x40 | walk – marsh loop |
| Results: | |
| Comments: | I arrived at the gym a little later than I wanted to so had to cut my core workout short. I had decided to try a spinning class in order to squeeze in a quality workout prior to the weekend and it started at 6. After spinning I realized why I used to do this… it was great! It's all the high rpm, high intensity stuff that I have not been doing yet this winter.
Walking at lunch was SO nice, it was much warmer than I thought it would be and I even took off my shirt. I know, I know… I was risking being that guy but it was seriously warm and we were sheltered from the wind.
Riding home it was (I think) the first time I was able to comfortably cruise along in just a short sleeve shirt. Nice. |
| Equipment: | Raleigh town bike, 36x16 |
| 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: | |
Friday, March 19, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM – 177 |
| Body Fat: | 7 |
| Time of Day: | gym – 5:30 AM
walk – 12:00 PM |
| Distance: | walk – 3 miles
commute – 9 miles
ride – 17 miles |
| Time (total): | gym – 30 min |
| Time (moving): | ride – 1:12 |
| Time (stopped): | ride – 7:33 min |
| Speed (moving): | 14.1 mph |
| Speed (overall): | 12.8 mph |
| Power: | |
| Total Ascent: | 588 feet |
| Weather: | Riding home it was 60+ degrees! That felt pretty damn nice believe you me. |
| Workout Type: | |
| Breakfast: | 6:30 AM – cereal |
| Lunch: | 11:30 AM – 2 peanut butter and jam sandwiches
1:30 PM - Stonewall's Jerquee
3:00 PM – half a chocolate milkshake, tea |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x15 each side | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 80 lb | | hip abductor | 20/20/30 – 100 lb | walk – the marsh loop around and behind Husky Stadium
ride – across the University Bridge, Burke Gilman Trail to Ballard and back |
| Results: | |
| Comments: | I think I have figured out what is so hard about the leg lifts on the ball… It isn't the actual lifting of the leg or even the stabilizing muscles in my core, it's my weak-ass abs and arms! Maybe I should start doing some push-ups again? I am utterly worthless from the waist up.
For the second day I did 20 donkey kicks on the fancy-pants donkey kick machine [Because at the gym it always takes several thousand dollars to do any exercise ya know.] and it isn't easy. Guess that means I should stick with it. Upping the reps on the hip abductor felt relatively fine.
Riding to work I saw ICE in the grass at the Montlake Playfield… was not expecting to see that.
After I got home Shelley and I squeezed in a tandem ride. It was beautiful out but got really cold really fast…! We scooted down to Ballard and back and realized that this is so fun/close we should do this in the summer and stop for drinks or dinner… |
| Equipment: | commute - Raleigh town bike, 36x16
ride – Co-Motion Robusta, 30/42/53, 12-27 |
| Clothing: | |
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 |
Tuesday, March 16, 2010
| Hours Sleeping: | 4 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | 20 miles |
| Time (total): | commute home – 1:25 (I had no idea this ride took so long) |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low to mid 50s, mostly cloudy, WINDY, some sprinkles |
| Workout Type: | |
| Breakfast: | 6:30 AM – cereal, 2 pieces bread w/butter and jam
9:30 Am – peanut butter and jam sandwich
10:30 AM - Stonewall's Jerquee |
| Lunch: | 12:30 PM – 2 handfuls of pretzels, 2 pieces pizza, water
1:30 PM – dark chocolate bar |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x15 to each side | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 80 lb | | hip abductors | 20/20/30 – 100 lb | |
| Results: | |
| Comments: | Holy crap… no sleep. I was awake at 2, tossed and turned until 3:30 and that's all she wrote. So I dorked around on the computer until it was time to hit the gym. I am going to be so done tonight. :(
The leg lifts on the ball were incredibly hard today… what is going on? I was all red in the face and breathing hard when I finished. Sheesh. At least everything else was fine and I almost nonchalantly did a lot more hip abductors than normal so I guess it's time to up that.
Riding in to work today was much warmer than yesterday, no wind layer needed.
Riding home sure was exciting! It was really windy and there was blow down all over the place. I got strafed by a rain cloud and it could have been miserable but luckily the rain move by rather quickly and I just got spit on. Riding along the Seattle waterfront I was going sub 10 mph into tons of wind.
I rode home via the Ballard Locks and saw them drained for maintenance which I have never seen before. They are DEEP.
I went hard into the wind and up a couple of hills and it felt good today. Not exactly a structured workout and I was riding platform pedals but hey, still fun. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
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, February 25, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | ride - 6:00 AM |
| Distance: | ride - 23 miles
commute – 11 miles |
| Time (total): | ride - 1:30 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 40s, dry sky, wet ground, some wind, mostly cloudy |
| Workout Type: | endurance plus (whatever the hell that means… basically I went too fast for it be an endurance ride but it was not a 'hard' interval) |
| Breakfast: | 5:00 AM – cereal
8:30 AM – almonds |
| Lunch: | |
| Dinner: | |
| Workout Food: | large bottle w/1.5 scoops Cytomax |
| Course: | ride - around Mercer Island
commute – Interlaken to work, Fremont and Dexter home |
| Results: | |
| Comments: | Rain had fallen last night and was in the forecast for Friday and Saturday so I figured better get our while it's (relatively) dry. Still, the ground was wet so I hauled the fender bike out. Blech… it's hard to switch back once you have tasted the sweetness that is the race machine. :(
I met Jim K and his crew on the Mercer Island lid and we proceeded with one lap around the island. The pace was very reasonable but I was still hating it. I tried to keep it in a relatively small gear and it worked most of the time but I was just plain old tired.
As we crested the small rise at the south end of the island I was huffing and puffing and my legs felt pretty heavy. Sheesh.
When we were crossing the I-90 bridge I had decided to ride home with Jim (meaning head up Madrona and Union to my place). As we neared the tunnel Jim said, "See you later." and that's all I needed, instead of turning right and climbing Madrona I took a left and made a beeline for home. :)
My commute only confirmed what I felt in my AM ride – that my legs were toast. Going to work was obviously not so bad but coming home I was going very s l o w l y… |
| Equipment: | ride - Bianchi Volpe, 38/50, 12-25
commute – Raleigh town bike, 36x16 |
| Clothing: | Sugoi shoe covers, Roubaix knickers, Craft long sleeve undershirt, heavy long sleeve jersey, OR Gripper gloves, cap |
Monday, February 22, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | 11 miles (4 in the AM, 7 in the PM) |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 30s in the AM, mid 50s in the PM, mostly sunny, dry, calm |
| Workout Type: | active rest |
| Breakfast: | 6:30 AM – cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x10 | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 80 lb | |
| Results: | |
| Comments: | Core was fine, I think I can start doing more than 10 of these ridiculously hard leg lifts on the ball now…
I felt pretty fresh on my commute but am realizing that 1) riding all the way up Capitol Hill is probably never going to be a real rest ride and 2) this is especially the case on a single speed bike.
Sure is fun though. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | Vans, baggy MTB shorts, knee warmers, Craft short sleeve undershirt, long sleeve running shirt |
Thursday, February 18, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | commute – 9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | 40 in the AM, mid 50s in the PM, calm, clear, dry |
| Breakfast: | 7:00 AM – cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | Damn… I jumped on my bike and after about six pedal strokes down the alley my legs filled back up with lead and I slammed back down into the saddle pronto. Seems yesterday took something out of me…
Today was my first day riding any bike to work this year and it was soooo nice. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Wednesday, October 28, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
walk - 12:00 PM |
| Distance: | run - 4 miles
walk - 3.5 miles
commute - 9 miles |
| Time (total): | run - 30 min
walk - 55 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 8 mph, 7:30 minutes per mile |
| Total Ascent: | |
| Weather: | walk - low 50s, partly sunny, dry, calm
commute - 50, dark, dry, calm |
| Workout Type: | |
| Breakfast: | 6:30 AM - smoothie
9:00 AM - 4 chocolate chip cookies |
| Lunch: | 3 pieces Pilot Bread w/peanut butter and jam, Stonewall's Jerquee, water |
| Dinner: | 8:00 PM - pasta, red sauce, veggies, salad, cookies, water, juice |
| 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 | run - treadmill, zero incline
walk - from work to Gas Works Park and back
commute - via Interlaken both directions |
| Results: | |
| Comments: | OH MY GOD the plank was hard today but I gritted it out and managed to not cave after some ridiculously short period of time. I can't believe I used to pump out two three minutes sets and it was no big deal. Maybe someday…
My run felt better. My breathing was okay and I managed to turn one of the giant fans in my direction so was not dripping wet at the end. At the cost of a dry mouth but hey…
Riding to and from work was a dream, pure and simple. It's been ages since I did this and it proves to me that it's the little things. Cruising through Interlaken was (and always has been) a blast.
Of course I forgot my lights - I'm an idiot. Consequently I almost got nailed by a car when I was crossing Madison this morning. I was waiting at an intersection for a break in traffic and there was some SUV on the other side waiting to turn left. We both spotted the same gap in traffic and I had to jam on the brakes just as I was accelerating because the car did not see me. At least I was being really cautious, saw the car and was prepared for evasive action.
Coming home I did NOT have any close calls but was amazed at how many vehicles I saw driving around with only their parking lights turned on when really it was way too dark. Hello people… they're called PARKING LIGHTS; to drive around you need headlights. I could write a f'n book. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, knee warmers, short sleeve wicking t-shirt, long sleeve fleece, wind vest, cap, gloves |
Wednesday, October 07, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
walk - 12:00 PM |
| Distance: | run - 4 miles
walk - 3 miles?
commute - 20 miles |
| Time (total): | run - 30 min
walk - 50 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 60s, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | 7:00 AM - smoothie
9:00 AM - pistachios, water, tea |
| Lunch: | 1:00 PM - fish burrito, 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 - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline, 8.1 mph
walk - the marsh loop on the UW campus
commute - home via the Ballard Locks, Discovery Park, Magnolia, Seattle waterfront |
| Results: | |
| Comments: | Today core was a chore; and so was my run! :( While running I kept looking at the clock from 10 minutes in all the way to the end - never a good sign. I almost quit once of course I was glad I did not once I finished up… The mind is crazy sometimes how it messes with you.
At lunch I finally got out with the iWalk gang and did our usual loop around the UW climbing rock, Husky Stadium, the crew house, the marsh and then up the Padelford stairs. Nice.
Riding home I took the 'long' loop out to Ballard on the Burke Gilman Trail, crossed the locks and then up through Discovery Park, around the Magnolia bluff and then along the Seattle waterfront through Myrtle Edward's Park. It was a great afternoon but I could tell the season was changing - as I climbed up Pike at 6:15 the sun was already behind the buildings and if I had not been going uphill I would have been chilly. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, 2 short sleeve wicking t-shirts, Vans, cap |
Monday, October 05, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 50 in the AM, low to mid 60s on the way home, clear, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | to work down Interlaken, home across the University Bridge and then up Belmont |
| Results: | |
| Comments: | Leave it to me to restate the obvious but running and cycling muscles are NOT the same. I'm quite sore form my run on Sunday and the ride felt great! No problem sat all, even when I went up Belmont on the way home. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Tuesday, September 22, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | 20 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, sunny, dry, light wind |
| Workout Type: | |
| 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, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | |
| Results: | |
| Comments: | I FINALLY managed to hold the plank twice for three minutes! [queue party favor sounds] The rest of my core routine also felt good but I had no motivation for cardio so went home pronto.
To spin out my legs after running yesterday I decided to take the long way home and cruised over to the Ballard Locks, through Discovery Park and then did the Magnolia loop and home along the Seattle waterfront. It was wonderful out. And I think the right thing to do. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Wednesday, September 16, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | 9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | 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, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | |
| Results: | |
| Comments: | I finally slept well!
Once at the gym my right knee was not feeling so hot and my motivation for cardio was zilch so I bagged it.
Riding home my knee felt fine but walking around and bending it sideways, etc. it feels kinda bad. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Wednesday, September 09, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | run - 4 miles
commute - 9 miles |
| Time (total): | |
| Time (moving): | run - 30 min |
| Time (stopped): | |
| Speed (moving): | run - 8 mph / 7:3 minutes per mile |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 60s, partly cloudy, dry, calm |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline, 8 mph |
| Results: | |
| Comments: | Core felt good today! Kind of a relief… As did my run. I was a tad stiff from stairs but not overly so.
I'm amazed by how much easier it is to run on a treadmill than outside. Much less impact too. |
| Equipment: | |
| Clothing: | |
Friday, September 04, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | |
| Time (total): | 20 miles |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, high clouds, dry, light breeze |
| Workout Type: | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | I went to do my Ballard Locks/Discovery Park/Magnolia loop/Seattle waterfront route and when I got to the entrance to Discovery Park there were two police cruisers blocking the road.
As I rode up to them to ask what the deal was I started to recall some news story I had read earlier today… and sure enough, the park was closed because of a cougar sighting. A cougar in Discovery Park for crying out loud!
So I rode around the park - keeping my eye on the measly seven foot fence that was separating me from the man eater all the time - and finished my ride anyway.
That's crazy, how does a cougar get in the park and where does it come from? |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, wicking t-shirt |
Monday, August 31, 2009
| Hours Sleeping: | 7 |
| 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: | low 70s, sunny, dry, calm |
| Workout Type: | commute |
| Breakfast: | 6:30 AM - cereal
9:00 AM - almonds |
| Lunch: | 12:00 PM - veggie burrito, tortilla chips, 1.5 beers
2:00 PM - LARABAR, water, 2 doughnut holes |
| Dinner: | 8:00 PM - pea soup, 2 pieces bread, beer |
| Workout Food: | |
| Course: | |
| Results: | |
| Comments: | I woke up at 4:45 and promptly turned the alarm off. What was I thinking…
After a weekend of way too much beer I went out for lunch and had another. What was I thinking…
When I got home and threw together some dinner I had another beer. Not only was I not thinking I might have a dependency problem. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | What else but baggy MTB shorts and a wicking t-shirt? |
Friday, August 28, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | AM run - 3.75 miles
commute - 12 miles
PM run - 2.25 miles? |
| Time (total): | |
| Time (moving): | AM run - 30 min
PM run - 15:30 |
| Time (stopped): | |
| Speed (moving): | AM run - my usual 8 minute miles
PM run - 6:53 minutes per mile (if my distance is correct that is) |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Damn nice, still. |
| Workout Type: | core | run | commute | run |
| 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 | AM run - treadmill, zero incline, 7.5 mph
PM run - around Seward Park |
| Results: | |
| Comments: | My AM run felt really good! I was relaxed and for the last two minutes I increased the pace to 8 mph and it was totally fine.
After work I rode to get my hair cut. About f'n time is all I have to say. Man did that feel good.
After I got home from work Shelley wanted to go for a run so I said sure, why not? But by the time we got down to Seward Park I was feeling pretty sloooow… I started out walking and when I finally kicked it in to a run I had probably already covered .25 miles and it's only a 2.5 mile loop. :) I did go faster than normal but it was HARD getting started.
It was nice to get outside. |
| Equipment: | Raleigh town bike, 36x16 |
| 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: | |
Wednesday, August 26, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 10 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, 36x16 |
| Clothing: | baggy MTB shorts and a wicking t, same old same old… |
Friday, August 21, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | commute - 9 miles
run - 4 miles |
| Weight: | |
| Body Fat: | |
| Time of Day: | run - 6:30 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | run - 31 min |
| Time (stopped): | |
| Speed (moving): | 7:47 minutes/mile (assuming my distance is accurate…) |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | commute | run |
| Breakfast: | 6:30 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | - Martin wakes up at 4:45.
- Martin begins to weigh the pros and cons of going to the gym.
- Martin realizes that if he's weighing the benefits the fight is already lost and rolls over.
- As usual, once Martin wakes up he can't go back to sleep in spite of the fact that he's just decided to blow off the AM workout.
- Martin slinks downstairs to live vicariously through professional cyclists in Europe via their Twitter feeds and browse useless shit on the Internet.
The run was hard! Riding into work this morning I took a tumble when I entered the building and fell over and onto my bike and gave myself a charliehorse in each thigh. I felt that and the fatigue from racing Tuesday and Wednesday.
So far running has been relatively easy and this was the first reality check. :( I sure do like running on trails though, I went down and up the steep dips in the trail and besides feeling it in my thighs and breathing kind of hard it was fun.
I guess now I can slowly start to lengthen these runs out a bit. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, wicking t-shirt, 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 |
Wednesday, August 19, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | race - 7:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 80s, sunny, dry, light wind |
| Workout Type: | commute | track race |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | nuun |
| Course: | Masters (A and B combined)
unknown distance
2 lap race
20 lap scratch |
| Results: | unknown distance - pack
2 lap heat -2nd
2 lap final - 4th
20 lap scratch - 6th? |
| Comments: | It was a great day today. Not only was the weather great but Shelley and Kari came out to watch the race and then we had a gorgeous sunset at the track.
In the unknown distance race (it was only 12 laps I think?) I followed wheels for a bit and then covered two moves but the last one got caught and then we were swarmed with 200 m to go.
My 2 lap heat was fun. I do not usually do well in this kind of race but everyone (there were six in my heat) lined up so I got in front of and underneath the first rider and pushed them all up towards the rail in turn three and four. I thought I was keeping an eye on everyone but then the last guy in line dove down and I did not see it until he was going past me.
This was the move as only two advance to the final so I chased. Amazingly no one else was chasing… I managed to get a small gap when I took off and closed on the winner but could not catch him. Behind me riders were catching me and by the line it was at least three of us side-by-side but I just barely managed to edge them out. Nice.
In the 2 lap final the pace was higher and I slotted into fourth spot. When the sprint began I just was not fast enough to pass anyone and we kind of finished in that order.
Annette W was racing with the men tonight which is always good. She is smarter than all of these guys and fitter/faster than most of them but for some reason they do not take her seriously…?
Two riders got away a few laps in and after another lap I saw an opportunity to bridge and took off. I got away clean with only Annette on my wheel and we crossed the gap quickly. I should have known it was too quickly and as we hooked up I opted to slow down and sit on for a bit instead of going right on by. Mistake.
In track racing momentum is usually more important than resting and I know that, I'm just sometimes not confident to do it. And we had a monster gap to begin with. :(
Three laps after I bridged we were caught. With 1.5 laps to go someone made a move and I covered it but the real sprinters came around me on the back stretch. Oh well, I did feel okay and it was fun to be here again. |
| Equipment: | Raleigh Rush Hour Pro, Zipp disk and 404, 49x14 |
| Clothing: | shorts, short sleeve jersey, cap |
Friday, August 14, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 20 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | From work I went along the Burk Gilman Trail to the Ballard Locks, across the locks, up to and through Discovery Park, around the Magnolia bluff, along the water front, into downtown on 1st and then up Pike and home. |
| Results: | |
| Comments: | Two words: Hemp Fest
Oh yeah, it's that time of year again… As I entered Myrtle Edwards Park the smell of patchouli should have warned me but I bravely forged ahead.
There were booths like "Home of the Original Dingleberry" (WTF?) and the usual assortment of people in tie-dye shirts. One booth had tons of plastic cannabis leaves strung all over it and there were of course several clouds of the real thing as I rode by.
Tons of people in tattered, dirty, smelly clothing, tons of people with tattered, dirty, smelly hair, you get the idea.
I think I had something like Art Brut on the iPod as I rode by and was smiling at the contrast. How long can you ignore change and hang on to artists like The Grateful Dead and Bob Marley? Obviously a very, very long time. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Technorati Tags:
Hemp Fest
Thursday, August 13, 2009
| Hours Sleeping: | |
| 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, nothing like staying up late and racing to get you positively jacked about going to the gym early the next day… Not.
I not only skipped the gym but I took the shortest route possible both directions. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Friday, August 07, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | run - 30 min |
| Time (stopped): | |
| Speed (moving): | run - 7.5 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | run | 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, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline |
| Results: | |
| Comments: | |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, August 06, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | run - 3.75 miles
commute - 9 miles |
| Time (total): | |
| Time (moving): | run - 30 min |
| Time (stopped): | |
| Speed (moving): | 7.5 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | run | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 3x60 leg lifts on bench, 3x30 reps on fancy crunch machine
run - treadmill, zero incline |
| Results: | |
| Comments: | I got here and had no desire to do my usual core routine so did something else. Nice to break it up. |
| Equipment: | |
| Clothing: | |
Wednesday, August 05, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | run - 3.75 miles |
| Time (total): | |
| Time (moving): | run - 30 min |
| Time (stopped): | |
| Speed (moving): | run - 7.5 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | run | 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, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline, 7.5 mph |
| Results: | |
| Comments: | The run felt fine, I'm excited to get outdoors. |
| Equipment: | |
| Clothing: | |
Tuesday, August 04, 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: | |
| Workout Type: | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | Just resting after my 'massive' (350 miles?) week. :) Plus I could not go racing tonight. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Wednesday, July 29, 2009
| Hours Sleeping: | 6 |
| 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 90s, sunny, dry |
| Workout Type: | commute |
| Breakfast: | 6:30 AM - cereal
10:00 AM - fruit yogurt, tea |
| Lunch: | 11:00 AM - 3 pieces Pilot Bread w/peanut butter and jam |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | Under the pretense of resting for tomorrow I did not go to the gym today… :) |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, sleeveless wicking shirt |
Monday, July 27, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | run - 3.75 miles
commute - 9 miles |
| Time (total): | |
| Time (moving): | run - 30 min
7.5 mph/8 minute mile pace |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 90+, sunny, dry |
| Workout Type: | core | run | commute |
| Breakfast: | 7:00 AM - smoothie
10:00 AM - fruit yogurt, almonds |
| Lunch: | 1:00 PM - veggie burrito, chips, salsa, 2 beers, water |
| Dinner: | 8:00 PM - cheese, crackers, water, juice, pita chips, mango, yogurt |
| 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 - 20 lb | run - treadmill, zero incline, 7.5 mph |
| Results: | |
| Comments: | Ran with Tuck H today, that was nice. I am noticing that pretty much anything defined as physical exercise with someone else is more fun than alone as long as it's defined as 'training' for me. If I'm just going for a fun ride or exploring then no biggie but as soon as I call it training as in preparation for some bigger event then I have a hard time doing it alone. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | As little as possible which when riding to and from work is a pair of baggy MTB shorts and a sleeveless wicking t-shirt. |
Thursday, July 23, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | run - 3.5 miles
commute - 20 miles |
| Time (total): | |
| Time (moving): | run - 30 min
8:34 pace |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 70s, mostly sunny, dry |
| Workout Type: | core | run | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | knee lifts | 20, 35, 35 | | twisters | 3x30 - 12 lb | | sit-ups | 25, 25, 20 on incline board | run - treadmill, 7 mph |
| Results: | |
| Comments: | Thom was doing abs to day so I joined him. Having company is great.
Afterword I hit the treadmill for my first training run of the year! Shelley and I would like to run the Vegas half marathon again in December and this time I'd like get in more training than last year. The treadmill seems like the perfect way to get started; low impact and easier than out on the road.
I took the long way home via the Ballard locks, Discovery Park, the Magnolia bluff and Myrtle Edwards Park. Nice. |
| Equipment: | Raleigh town bike, 36x16 |
| 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 |
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 |
Monday, July 13, 2009
| Hours Sleeping: | 6 |
| 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: | mid 60s, mostly cloudy, dry |
| Workout Type: | commute |
| Breakfast: | 6:30 AM - cereal
9:30 AM - almonds |
| Lunch: | 12:00 PM - 2 pieces Pilot Bread w/cheese, 2 w/peanut butter and jam,almonds, carrot juice, water
4:00 PM - LARABAR Peanut Butter Cookie |
| Dinner: | 6:00 PM - French fries, 4 beers
8:00 PM - yogurt, Ovaltine, frozen grapes, water |
| Workout Food: | water |
| Course: | Down to work via Interlaken, home via Belmont. |
| Results: | |
| Comments: | Jesus, the ride home after happy hour at the Eastlake Bar and Grill was not pretty… good thing I was really careful. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, wicking t-shirt, cap |
Friday, July 10, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 4 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: | I hesitated to even record this day… I mean I only rode TO work (all downhill) and then got the car from Shelley and drove home (all uphill).
I guess everyone is entitled to a low period, I just hope mine does not last much longer. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | Just my work clothes, you don't even work up a sweat coasting downhill. |
Thursday, July 09, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, sunny, dry |
| Workout Type: | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | No motivation for anything other than sitting my ass on my commuter bike and rolling down the hill to work. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, wicking shirt, cap |
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: | |
Monday, June 29, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:30 PM |
| Distance: | commute - 10 miles
ride - 15 miles |
| Time (total): | |
| Time (moving): | 55:42 |
| Time (stopped): | 2:37 |
| Speed (moving): | 15.7 mph |
| Speed (overall): | 15 mph |
| Total Ascent: | 639 feet |
| Weather: | upper 60s, dry sunny, light wind |
| Workout Type: | commute | ride |
| Breakfast: | 6:00 AM - cereal
9:00 AM - yogurt, fruit, 10-grain cereal |
| Lunch: | 1:30 PM - rice, stir fry veggies, water |
| Dinner: | 6:00 PM - chocolate
7:30 PM - pasta, cheese, olive oil |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | I know what you're sayin', that's a lot of stats for a 15 mile ride… One word: GPS. Or is that three words? Whatever.
After I got home Shelley and I took the tandem out for a spin down to Seward Park. Good times for sure. |
| Equipment: | Co-Motion Robusta |
| Clothing: | the same baggy MTB shorts and sleeveless wicking shirt I had on from my ride home |
Thursday, June 25, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 20 miles |
| Time (total): | 1:15 riding home |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 60s, dry, windy, mostly cloudy |
| Workout Type: | commute |
| Breakfast: | 6:00 AM - cereal |
| Lunch: | 9:00 AM - almonds, LARABAR Peanut Butter Cookie
11:00 AM - pasta, red sauce, bread, fruit yogurt, water
2:00 PM - 3 pieces Pilot Bread w/peanut butter and jam, water |
| Dinner: | 2 veggie fajitas, 3 beers, chocolate |
| Workout Food: | water |
| Course: | to work - straight down through Interlaken
to home - Ballard, across the locks, up to and around Discovery Park, Magnolia loop, along the Seattle waterfront, pier 70, 1st Ave., Pike, home |
| Results: | |
| Comments: | It feels like years since I have ridden and hauling ass down through Interlaken this AM was a total blast. YES.
Riding home it was way cloudier than I was hoping. :( I faked it and rolled out with the sleeveless t-shirt anyway. A few drops of moisture in Ballard but otherwise okay. As long as you were moving and working you were plenty warm.
I was enjoying the views a LOT. With the iPod in you kind of float along in your own little bubble and it's not unlike the feeling of walking around with dark sunglasses on in that you sort of feel like no one can see you… Your own private Idaho and all that.
Up in Magnolia I saw at least four cyclists on local teams and I waved to all of them forgetting that I was dressed like a hobo/messenger and could not figure out why none were waving back. At first this made me smile but then it made me sort of bummed. What's the attitude problem with these two-bit local racers that they can't wave back? Whatever. I also waved to a commuter/recreational cyclists and he sure as hell waved back.
Riding through Myrtle Edwards Park I had a wicked tailwind and there was this chunky guy in front of me on a LeMond road bike who was hauling. I decided to try and hang with him and it about killed me with my platform pedals. But I did it. And when I finally let him go as we approached the SAM outdoor art park I was seriously out of breath! Kind of fun though.
Riding through Belltown is sometimes really interesting. You see all these city dwellers 'walking' their dogs on the sidewalks (shouldn't they still be at work?), having drinks (shouldn't they still be at work?) and getting their hair and nails done or shopping in uber expensive boutique stores on 1st Ave.
Then there is the mob of people when you hit Pike and the market. And the duck tours… today I saw THREE driving through downtown. I would have to have plastic surgery or move to another state if I ever did one of those tours.
Riding up Pike some guy pulled up next to me as I was balancing on my bike waiting for a traffic light to change and said something like, "Cool fixie…!" Nice. 1) I'm not riding a fixed gear and 2) no matter how loudly you espouse to be hip to the cycling scene it can't make it so.
After I crossed Broadway I noticed a car in front of me had slowed to allow some pedestrians to cross and so I kind of belatedly grabbed my brakes too. This same guy about plows into me, avoids me (just barely) and almost launches himself over the sidewalk and into these two women who were hoping to cross the street.
Apparently he had been racing up the hill trying to keep up with me or something and was surprised when I suddenly slowed down. The women were like, "Uh oh, uh oh, UH OH…!" as he got closer and closer to them. Thank goodness nothing got hurt except for this guys ego. Hopefully.
Riding through TT Minor school there was somebody on a fixed gear (yep, it really was a fixed gear, see I know these things 'cuz I'm hip to the cycling scene…) who would start out no handed, pop a wheelie (with no hands!) and then grab the bars only to spin them and then set it back down. Repeat. Holy shit. His friend was filming the whole thing and they did it over and over. Nice. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | Vans, baggy MTB shorts, wicking shirt. Back to basics baby. |
Monday, June 15, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | walk - 12:00 PM |
| Distance: | walk - 3 miles
commute - 9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 70s, sunny, dry, calm |
| Workout Type: | commute |
| Breakfast: | 8:00 AM - yogurt, berries, granola |
| Lunch: | 1:30 PM - 2 eggs, Promax bar, fruit yogurt, water |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | Loooong day at work. Shite. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, sleeveless wicking shirt, 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 |
Thursday, June 11, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | commute |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | 10:30 AM - 2 guacamole, cheese and bean burritos
1:30 PM - guacamole, cheese and bean burrito and lots of tortilla chips, water |
| Dinner: | |
| Workout Food: | water |
| Course: | to work through Interlaken and home up Belmont and then down Broadway |
| Results: | |
| Comments: | Ever have that feeling that you must have been whacked in the balls but can't remember when? Riding home yesterday it was obvious that things were not quite right down below and every careless shift on the saddle even today made me sit up and take notice. :(
For the life of me I can't recall an impact of any significance.
Guys sure have a prominent Achilles heel if you will. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Wednesday, June 10, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 20 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | commute |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | 11:00 AM - Promax bar, shit load of almonds, water
2:00 PM - stir fry veggies, rice, water |
| Dinner: | 7:00 PM - 3 beers, 2 pieces pizza, dried mango, water |
| Workout Food: | water |
| Course: | from the UW to Ballard on the Burke Gilman Trail, across the locks, up the footbridge, through Discovery Park, Magnolia loop, along the water front, through downtown, up Pine, home |
| Results: | |
| Comments: | This was what I needed! My day stank, I'm feeling blue as hell, tons of stress, I have not ridden in ages and after work I got to crank the iPod and spin.
Riding with music is like floating. You are somewhat removed from what is going on around you but in a good way.
I was cruising along and it felt like the wind was always at my back. :) Walking across the Ballard locks was fun too. the smells, the tourists, a TON of commuters (kinda surprised me) and I got all the direct bridges and did not have to walk east or west.
Climbing up into Discovery Park I passed some dude on a Davidson and then descending through Magnolia I passed two guys on road bikes. Nice.
After dropping down from the Magnolia bridge I got to ride up and over the pedestrian overpass, I LOVE that stuff. The switchbacks of the ramp, the bridge, urban riding can be tons of fun - especially on a town bike!
I got to smell the clove cigarettes as I rode past the Bauhaus Cafe. :) |
| 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: | |
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 |
Thursday, May 28, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 12 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | commute |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | Tons of boring shit like Pilot Bread, peanut butter and nuts and water. Oh wait, Shelley did pack me some left over pasta that was delicious! God, I need to get in the habit of packing a lunch… |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | On the way home I dropped by my accountant near Gas Works Park, (finally) finished my taxes for 2008 and then hopped over Dexter to downtown for a haircut.
Downtown was thriving and the people watching was double plus good. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, sleeveless 'sport' shirt, 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: | |
Wednesday, May 20, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
walk - 12:00 PM |
| Distance: | walk - 3 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 60, mostly sunny, dry, calm |
| Workout Type: | core | spinning | walk | 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 - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | |
| Results: | |
| Comments: | It's been since last week since I did any core so it was good to get back at it.
Actually, it kinda sucks to have to get back at it but I meant my back will feel better now that I have done some exercises.
Today it was just Andy G and me on the walk at work and that's just okay.
The ride home was nice. I went up Interlaken and it was green x 100. Heck, x 1,000. It is SO DAMN GREEN on Interlaken, I love that road. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Friday, May 15, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 40s in the AM, low 60s in the PM, dry, mostly sunny |
| Workout Type: | commute |
| Breakfast: | 6:30 AM - smoothie
9:00 AM - LOTS of almonds |
| Lunch: | 12:00 PM - 3 beers, bowl of veggie chili, tortilla chips
2:00 pm - 4 cookies |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | This morning was all about unpacking our new Ellsworth Witness full-suspension mountain bike tandem. I totally felt like a kid on Christmas morning as I removed all the bubble wrap and took each component out of the bag and checked it out against the frame. :)
Then I finally got my ass on my bike and rolled down to work hitting two of the Bike to Work Day snack stops. I love this day. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Wednesday, May 13, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:15 AM - 177 |
| Body Fat: | 8 |
| Time of Day: | gym - 5:30 AM
walk - 12:00 PM |
| Distance: | commute - 4 miles
walk - 3 miles |
| Time (total): | |
| Time (moving): | spinning - 50 min
walk - 50 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low to mid 50s, dry, mostly cloudy |
| Workout Type: | core | spinning | commute | walk |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | 1:30 PM - rice, stir fry veggies, 4 fortune cookies, water
2:00 PM - almonds, apple |
| 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, 30 knee lifts, 30 twisters - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | |
| Results: | |
| Comments: | Core was fine but a tad rushed. I got the gym kinda late and had to bust a move to get done in time to spin.
Spinning was my first class with Madeline and she is HIGH energy… holy shit. I have taken her ab class and her 'boot camp' class and it's the same deal. Go, go go…! So not much rest today but I hung in and was not toasted from the race last night. Nice.
For our walk today we headed north and did a turn through Ravenna Park which was beautiful and wooded and green. 'Lush' is a word that comes to mind.
By the end of the work day it was dumping rain so I actually called Shelley and begged for a ride home. :( She was sweet and helped me out. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
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: | |
Friday, May 01, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 15 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Over 70 on the way home! |
| Workout Type: | commute |
| Breakfast: | 6:00 AM - cereal
8:00 AM - almonds
9:00 AM - Tiger's Milk bar
10:00 AM - fruit yogurt, Kombucha citrus |
| Lunch: | 12:30 PM - cup of noodles, carrots
2:00 PM - peanut butter, Odwalla Mango Tango |
| Dinner: | 7:30 PM - rice, veggies, tofu, 2 Bud Lights |
| Workout Food: | water |
| Course: | standard route to work, along the Seattle waterfront on the way home and up Pike |
| Results: | |
| Comments: | Nothing finer than riding in the sun! |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | shorts, sleeveless shirt |
Friday, April 24, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 178 |
| Body Fat: | 8 |
| Time of Day: | |
| Distance: | 11 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 40s to upper 50s, sun, dry |
| Workout Type: | commute |
| Breakfast: | 6:30 AM - cereal
8:30 AM - almonds
10:00 AM - a bucket of yogurt, fruit and granola |
| Lunch: | |
| Dinner: | sushi buffet, water, tea |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | The ride home was great. I gunned it up Dexter - as much as I could with tennis shoes and platform pedals - and really enjoyed the sun, the scenery and being on my bike when lots of other people were in their car. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | Vans baby…! God do these shoes rule when you are riding platform pedals… |
Thursday, April 23, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 6:30 AM - 177 |
| Body Fat: | 8 |
| Time of Day: | |
| Distance: | 15 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | lower 40s to lower 50s, sun, dry, wind |
| Workout Type: | commute |
| Breakfast: | 6:00 AM - cereal
8:00 AM - almonds
9:00 AM - yogurt |
| Lunch: | 10:00 AM - tuna sandwich, Odwalla Mango Tango
1:30 PM - 3 pieces Pilot Bread w/beans and humus, fresh mango, water, almonds |
| Dinner: | quinoa, stir fry, veggies, water, granola |
| Workout Food: | water |
| Course: | straight to work and then home along the Seattle waterfront |
| Results: | |
| Comments: | No gym today, Martin is a bad boy…
But I wanted to 'rest' so I just rode my bike in and figured I'd spin home and loosen up the old legs.
Well, turns out this woman was riding home along the same route as me. No big deal, I passed her on a hill just west of SPU. Well as I turn right on Dravus there she is, right behind me!
I figured, "Why not?" and decided to see how fast I could go on my platform pedals with tennis shoes. With the tailwind we had along the water it was FAST. Around the corners it was not a problem to stay ahead of her but as you approach pier 70 the trail straightens out and she was in the big ring after all and finally I had to sit up and coast.
Boy did that feel good. The coasting that is. From there it was a leisurely ride up 1st and then up Pike and home.
If people only knew what I put myself through. :) |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
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: | |
Wednesday, April 15, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
walk - 12:00 PM |
| Distance: | walk - 3 miles
commute - 9 miles |
| Time (total): | |
| Time (moving): | spinning - 50 min
walk - 50 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 50s, mostly sunny, dry |
| Workout Type: | core | cardio | walk | commute |
| Breakfast: | cereal |
| 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 | walk - from the UW to the top of the hill at Gasworks Park and back |
| Results: | |
| Comments: | The plank was tough today… first set no problem, second set felt twice as long as it actually was. :(
Spinning was also kind of tough. Not sure why I am having trouble getting my head into this. Maybe because I should be riding outdoors?!
Walking at lunch was a blast. The sun was mostly out and I took off my fleece at the half way point. We talked and it was a great group. And the Burke Gilman Trail was not crowded with bicycles like I thought it would be…
The ride home was pretty slow. :) |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Friday, April 10, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 6:30 AM - 177 |
| Body Fat: | 8 |
| Time of Day: | |
| Distance: | 15 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 40s in the AM and low 50s in the PM |
| Workout Type: | commute |
| Breakfast: | 6:00 AM - cereal
9:00 AM - almonds
10:30 AM - peanut butter sandwich |
| Lunch: | 2:30 PM - egg salad sandwich |
| Dinner: | 7:00 PM - 4 pieces pizza, 2 glasses ice tea
8:00 PM - apple |
| Workout Food: | water |
| Course: | to work via the usual route and home along the Seattle waterfront, through Belltown and up Pike |
| Results: | |
| Comments: | The weather did not clear up as early or as much as all the meteorologists were claiming it would but hey, it was dry riding home so that was okay with me.
I felt great today, Funny how just cruising along on a single speed bike with platform pedals can feel 'fast' at times. :) The iPod helped I'm sure.
There was no will to go to the gym this morning so when the alarm went off I just turned it off and rolled over. Oh yeah. |
| Equipment: | Raleigh town bike, 36x16 |
| 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. |
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: | |
Thursday, March 19, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 13 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | commute |
| Breakfast: | 5:30 AM - cereal |
| Lunch: | 11:30 AM - cereal, Odwalla protein drink
1:30 PM - 3 pieces Pilot Bread w/peanut butter, Craisins, water |
| Dinner: | |
| Workout Food: | water |
| Course: | AM - Georgetown, downtown, Eastlake, work
PM - Montlake, Dad's house, 19th, home |
| Results: | |
| Comments: | After dropping the van off at Quick Sign I rode my bike to work through an area I almost never visit… and it was a blast. Georgetown is so cool and industrial.
I remember years ago when the homeless kids would squat in an abandoned warehouse down here and you could see their mattresses or blankets through the cracked door and maybe they would play basketball inside. It sure romanticized that lifestyle for me… Then I woke up from that dream. :)
Going through downtown was also fin in spite of the light sprinkle that was coming down. I saw everyone running for their morning coffee in their work clothes and saw the SLUT on my way to Lake Union.
What a smorgasbord of environments! |
| Equipment: | Raleigh town bike |
| Clothing: | |
Friday, March 13, 2009
| Hours Sleeping: | 7 |
| 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: | upper 30s in the AM, low 50s in the PM |
| Workout Type: | commute |
| Breakfast: | cereal |
| Lunch: | 9:00 AM - tons more cereal, 3 cookies
11:30 AM - Odwalla juice
1:00 PM - Promax bar |
| Dinner: | vegetarian Poppy Thali, 2 beers |
| Workout Food: | |
| Course: | |
| Results: | |
| Comments: | God it was nice to zip down Interlaken today… Freezing but nice.
One the way home - because of Daylight Saving Time (thank god!) - I was able to take a detour for the first time and so hit the Seattle waterfront. Nice. |
| Equipment: | Raleigh town bike |
| Clothing: | |
Thursday, February 19, 2009
| Hours Sleeping: | |
| 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: | Didn't feel like doing anything today… thank goodness it's all downhill to work. |
| Equipment: | Raleigh town bike |
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, October 24, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | dips | 2x10 | | push-ups | 20, 14 | | seated row | 2x15 - 105 lb | | lat pull-down | 2x16 - 90 lb | | plank | | | other core | 3x30 sit-ups on incline board, 70 leg extensions | | back extensions | 50 - 195 lb | |
| Results: | |
| Comments: | I almost did not go to the gym today... I felt tired as in my legs felt beat but then I figured I could still do something besides legs. Obviously I was also sick of my usual core routine so did some regular sit-ups on the incline board. |
| Equipment: | Raleigh town bike |
Wednesday, October 22, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:10 AM |
| Distance: | 9 miles |
| Time (total): | 1:15 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg curls | 2x20 - 135 lb | | leg extensions | 2x20 - 155 lb | | squats | 2x20 - 135 lb | | lunges | 2x20 - 115 lb | | incline leg press | 2x20 - 270 lb | | dips | 10, 9 | | push-ups | 14, 12 [Oh my GOD!!! How do you spell weak? M A R T I N.] | | bent over row | 2x20 - 60 lb | | upright row | 2x14 - 40 lb | | plank | 2x120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 2x40 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: | Okay, note to self - running the night before makes leg weights harder.
But it was okay. I actually upped the weight for the leg press, but the squats were tough. On that note, the squats just do not feel really, really good because of my back. Good thing I'm only using a light weight as my back probably can't tolerate much more.
I also managed to do one more dip! And then I absolutely caved doing push-ups. Oh well...
On the bright side I seem to be making a slow comeback with the plank. |
| Equipment: | Raleigh town bike, 36x16 |
Tuesday, October 21, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | stairs - 5:50 AM
run - 6:00 PM |
| Distance: | stairs - 13 flights
commute - 9 miles
run - 4 miles |
| Time (total): | stairs - 50 min
run - 32 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | stairs - low 40s, clear, calm, dry |
| Workout Type: | stairs | commute | run |
| Breakfast: | cereal |
| Lunch: | almonds, crackers, peanut butter, 8 oz yogurt, tea, Promax bar |
| Dinner: | mixed green salad, tofu, mushrooms, couscous, 20 oz Pike Place Ale |
| Workout Food: | |
| Course: | stairs - Howe Street
run - treadmill |
| Results: | |
| Comments: | I got to the stairs a bit early again so just walked a couple of flights until I met Greg K, RC R and Aaron G. Then we did 10 flights (walking) and at the end decided to do one extra! :) We talked the whole time and it was not stressful at all.
When I got home I decided the quickest way to get in a run was to do it indoors so I tried Shelley's treadmill for only the second time that I can remember. I gotta say, running on these is easier than running outside! After figuring out how to use it I slowly dialed it up to an 8 minute/mile pace and had no problems keeping it there for four miles. It was a little boring but an iPod would fix that I'm sure. Not bad for a non-runner.
And being on the treadmill meant I was not sore or tender after!
I suspect tomorrow in the gym will be a bit more difficult than usual... |
| Equipment: | Raleigh town bike, 36x16 |
Wednesday, October 15, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | 9 miles |
| Time (total): | gym - 1:10 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 50s, dry, calm |
| Workout Type: | weights | core | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg extensions | none | | leg curls | none | | squats | 2x20 - 135 lb | | lunges | 2x20 - 115 lb | | incline leg press | 2x20 - 230 lb | | dips | 2x8 | | push-ups | 20, 12 | | bent over row | 2x20 - 60 lb | | upright row | 2x14 - 40 lb | | plank | 75 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 - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Ha! When I got to the gym all the lights in the front room were off. But not in the back room where all the free weights are so I just skipped the extra credit leg shite and dove straight into the meat and potatoes exercises - squats! Eventually the gym host figured out what breaker to flip and the lights came on...
ASIDE - working at gym has got to suck. What do you make, $9/hr? Maybe? But wait, you get a free membership! Like your going to want to spend two more hours at the gym after working there for eight... And what about 24 Hour Fitness? "Wanted, self starters and team players to work in exciting, healthy lifestyle environment." Did we mention it's the graveyard shift? Oh man.
I felt fine EXCEPT FOR THE PLANK. I must have a mental block or something or need to do this everyday for a bit until I get it back to 2x180 seconds.
I did one more dip than Monday so that's good. I still feel like a total wuss with my eight repetitions tho... It did not help that two friends were doing them with a barbell hanging from a belt and they both worked up to 65 lb!!! Good night. |
| Equipment: | Raleigh town bike, 36x16 |
Tuesday, October 14, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:50 AM |
| Distance: | stairs - 10 flights
commute - 9 miles |
| Time (total): | stairs - 50 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 40s, calm, dry, mostly clear |
| Workout Type: | stairs | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | I got to the stairs a bit before 6 today so just decided to get in a couple of warm up flights. :) After two I met RC R and Aaron at the bottom and we proceeded to walk some more. RC was worried about his knee and Aaron was sore from his first day of stairs (Sunday) and I had no agenda so walking was just fine with me.
Those guys did six with me at which point Ryan D showed up and I walked two more with him.
Then it was time for food! |
| Equipment: | Raleigh town bike, 36x16 |
Wednesday, October 01, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | commute - 15 miles |
| Time (total): | gym - 1:15 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | ride home - 75, mostly clear, dry |
| Workout Type: | weights | core | commute |
| Breakfast: | cereal |
| Lunch: | Thai food, lots of crackers with Nutella |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg extensions | 2x20 - 155 lb | | leg curls | 2x20 - 135 lb | | squats | 2x20 - 115 lb | | lunges | 2x20 - 85 lb | | incline leg press | 2x20 - 180 lb | | push-ups | 25, 20 | | seated row | 2x20 - 110 lb | | shoulder press | 2x16 - 30 lb | | lat pull down | 2x12 - 105 lb (finished off each set with 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, 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: | God, what is up with my ability to hold the plank position...?! It's totally mental, has to be. I suck.
The ride was fantastic, I went sleeveless on the way home milking the end of summer for all it's worth. And hit the water front for extra time in the sun(set). |
| Equipment: | Raleigh town bike |
Friday, September 26, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | 9 miles |
| Time (total): | 1:15 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 55 degrees on the way to work, 65 on the way home, dry, sunny |
| Workout Type: | weights | core | commute |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg extensions | 2x20 - 135 lb | | leg curls | 2x20 - 120 lb | | squats | 2x20 - 95 lb | | lunges | 2x20 - 65 lb | | incline leg press | 2x20 - 180 lb | | push-ups | 25, 20 | | seated row | 2x16 - 105 lb | | shoulder press | 2x16 - 30 lb | | lat pull down | 2x12 - 105 lb | | plank | 180 sec, 120 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, 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: | Okay, legs are feeling marginally better and although I'm not back to my two sets of 3 min of plank at least I'm improving a tiny bit...
The ride to and form work were fantastic - what a nice day. |
| Equipment: | Raleigh town bike |
Tuesday, September 23, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | stairs - 6 flights
commute - 9 miles |
| Time (total): | 20 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | stairs - 45, dry, calm
commute home - 60, sunny, light wind, dry |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Okay, I thought I was not going to be sore after yesterday's leg workout in the gym but no... It seems no matter how light I start out I'm still hobbling around the next day. I felt it on the stairs this morning but it did get better.
Same deal as usual, I'm alternating walking one flight two at a time and running one flight two at a time.
Stairs are unique in that I get more out of breath doing this than anything else I have ever done. Ever. I swear, after the third runner I am sucking wind so bad that I almost feel like something is wrong with me and perhaps I have exercised induced asthma? You know that awful wheezing sound some people make when they are out of breath? Well that's me during and after stairs. Times 10. |
| Equipment: | Raleigh town bike |
Monday, September 22, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | 9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 60, dry, calm |
| Workout Type: | weights | core | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg extensions | 2x20 - 135 lb | | leg curls | 2x20 - 120 lb | | squats | 2x20 - 95 lb | | lunges | 2x20 - 65 lb | | push-ups | 25, 20 | | seated row | 2x16 - 105 lb | | shoulder press | 2x15 - 50 lb | | lat pull down | 2x15 - 90 lb | | plank | 180 sec, 75 sec, 60 sec, 60 sec to each side | | other core | 2x40 clam knee lifts, 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: | First day of leg weights! I tried to go really, really light to make sure I would not be crippled the next day. It felt okay and the squats did not hurt my back but they did feel a tad awkward as I have not done them in ages. I should get used to the movement soon. |
| Equipment: | Raleigh town bike |
Wednesday, September 17, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:15 AM |
| Distance: |
15 miles |
| Time (total): |
gym - 45 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
mid 70s, sunny, calm, dry |
| Workout Type: |
weights | core | commute |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| push-ups |
25, 20 |
| seated row |
2x15 - 105 lb |
| shoulder press |
2x15 - 30 lb |
| lat pull down |
2x14 - 105 lb |
| plank |
180 sec, 60 sec, 60 sec, 650 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: |
Plank is sucking... :(
On the way home I went along the Seattle waterfront. This is SUCH a nice way to go when the weather is cooperating; you can people watch, see the fishing boats, see the Seattle sky line, cruise through Bell Town and the heart of the city, just great. |
| Equipment: |
Raleigh town bike |
Tuesday, September 16, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
stairs - 6:00 AM |
| Distance: |
6 flights |
| Time (total): |
20 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
60, dry, calm |
| Workout Type: |
stairs | commute |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
Howe Street |
| Results: |
|
| Comments: |
Today was my first day this fall to run the stairs...! And when I say run I of course mean loped or jogged leisurely. So per the Jim K routine, I alternated walking two at a time with running two at a time.
Hello lungs! Oh man, this just makes me suck down the oxygen; my throat feels like it is about the size of a pencil by the third runner. I suppose that is why these are so good for you...
Riding to and from work today was great, what beautiful weather. At times like these it just feels right to be out on a bike instead of in a car. |
| Equipment: |
Raleigh town bike |
Monday, September 15, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:15 AM |
| Distance: |
|
| Time (total): |
45 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
70, sunny, dry, calm |
| Workout Type: |
weights | core | commute |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| push-ups |
22, 20 |
| seated row |
2x14 - 105 lb |
| shoulder press |
2x15 - 30 lb |
| lat pull down |
2x12 - 105 lb |
| plank |
180 sec, 120 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 - 10 lb, 30 side bends to each side - 45 lb |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
The gym was kinda hard today. Martin does not seem to have much muscle memory, especially from when I was in college. :|
It was a great day to ride, sleeveless is still working. |
| Equipment: |
Raleigh town bike |
Friday, September 12, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:15 AM |
| Distance: |
10 miles |
| Time (total): |
gym - 45 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
70s, dry, sunny, calm |
| Workout Type: |
weights | core | commute |
| Breakfast: |
cereal |
| Lunch: |
2 random food bars, lots of almonds
2:00 PM - falafel sandwich |
| Dinner: |
Picnic at the Hiram M Chittenden locks baby! That means bread, cheese, some marinated veggie salad thingy and half a bottle of wine. Then when we got home Shelley and I split another bottle. Ouch...
A tug was pushing this mammoth, rested out barge through the locks and it was so long that when the nose of the barge eased into view it was dead silent. That was a totally cool and kinda spooky thing to see this beast of a vessel glide past. |
| Workout Food: |
water |
| Course: |
| push-ups |
25, 20 |
| seated row |
2x15 - 105 lb |
| shoulder press |
2x16 - 30 lb |
| lat pull down |
2x15 - 105 lb |
| plank |
180 sec, 60 sec, 60 sec, 60 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: |
The weights were better than Wednesday but I felt miserable doing the plank. :(
Note to Martin - you are missing too many days! This is not rocket science, if you do something more you usually bet better at it.
For a tiny bit of variety I went to Fremont and then across the bridge and up Dexter, through downtown and then up Pike and home. God it was a nice afternoon. |
| Equipment: |
Raleigh town bike |
Tuesday, September 09, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | ride - 6:30 PM |
| Distance: | commute - 9 miles
ride - 15 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 70s, sunny, light wind |
| Workout Type: | commute | ride |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Seward Park |
| Results: | |
| Comments: | After work Shelley and I spun down to Seward along Lake WA Blvd, there were more cars that would have been nice but it was okay.
On the way home we heard and saw sirens and lights and as climbed the rise just north of Mt. Baker Beach we saw the cause. An older VW bus had burst into flames! Everyone was safe but the fire engine was still soaking down the vehicle. What a bummer. |
| Equipment: | Raleigh town bike
Trek fixed gear, 42x18 |
Friday, September 05, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:15 AM
stairs - 6:30 PM |
| Distance: |
|
| Time (total): |
gym - 45 min
stairs - 30 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
70, sunny, calm, dry |
| Workout Type: |
weights | core | commute | stairs |
| Breakfast: |
smoothie |
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
| push-ups |
25, 20 |
| seated row |
2x15 - 105 lb |
| shoulder press |
2x15 - 30 lb |
| lat pull down |
15, 12 - 105 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, 50 steam engines, 70 leg extensions |
| back extensions |
20 straight, 20 twisting - 25 lb | Howe Street |
| Results: |
|
| Comments: |
What a day of fitness! I went to the gym, I ride to work and then Shelley and I did some stairs after work.
Today we shot for (and achieved!) 30 minutes and in that amount of time I was able to walk eight flights (2 at a time) and it felt okay. The initial soreness from last Tuesday is gone and a week or so I should be ready to start running some flights. |
| Equipment: |
Raleigh town bike |
Wednesday, September 03, 2008
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
run - 6:00 PM |
| Distance: | ride - 7 miles
run - 2.5 miles |
| Time (total): | gym - 45 min
run - 22 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, sun, calm |
| Workout Type: | weights | core | commute | run |
| Breakfast: | 3 waffles with Quark and apple butter
Good god, 3 waffles is a lot of food... |
| Lunch: | hand full of almonds, small piece of pizza, small pasta salad, yogurt parfait thingy, some pieces of chocolate and licorice |
| Dinner: | salad, bread, cheese Bud Light |
| Workout Food: | water |
| Course: | | push-ups | 25, 20 | | seated row | 2x15 - 105 lb | | shoulder press | 2x15 - 30 lb | | lat pull down | 15, 12 - 105 lb | | plank | 2x180 sec, 60 sec each side | | other core | 2x40 clam knee lifts each side, 40 side leg lifts each side, 50 steam engines, 70 leg extensions, 30 side bends each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | The gym was kinda tough because I'm a wuss and have not been since last Friday. The ride to and from work on the other hand was fantastic - I'm not sure I have ever had an awful commute on my bike... some not great but none bad.
The run was through the Arboretum with Shelley and it was a really pretty route. We went down the road from Interlaken to the Japanese Garden and then through the bypass road and then back on the gravel path. |
| Equipment: | Raleigh town bike |
Monday, June 02, 2008
| 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 |
Wednesday, May 28, 2008
| 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 |
Thursday, May 22, 2008
| 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 |
Wednesday, May 21, 2008
| 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.
Monday, May 19, 2008
| 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 |
Friday, May 16, 2008
| 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 |
| 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 |
Wednesday, May 14, 2008
| 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 |
Monday, May 12, 2008
| 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 |
Thursday, May 08, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 40s - low 50s, fairly calm, dry
Hello...?! It's MAY. I want some warmth here. |
| Workout Type: | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | |
| Equipment: | Raleigh town bike, 38x16 |
Monday, May 05, 2008
| 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 |
Friday, May 02, 2008
| 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 |
Wednesday, April 30, 2008
| 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 |
Friday, April 25, 2008
| 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 |
Thursday, April 24, 2008
| 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 |
Thursday, April 17, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | |
| Results: | |
| Comments: | |
| Equipment: | Raleigh town bike |
Wednesday, April 16, 2008
| 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 |
Friday, April 11, 2008
| 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 |
Thursday, April 10, 2008
| 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 |
Wednesday, April 09, 2008
| 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 |
Thursday, March 06, 2008
| 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 |
Wednesday, March 05, 2008
| 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 | 2x20 - 90 lb | | squat (Smith) | 15x90 lb, 15x110 lb,15x130 lb, 15x150 lb | | incline leg press | 20x180 lb, 20x270 lb, 2x20 - 360 lb | | lunges (Smith) | 15x70 lb, 15x90 lb, 15x110 lb, 15x130 lb | | leg extensions | 3x15 - 195 lb | | leg curls | 3x15 - 150 lb | |
| Results: | |
| Comments: | Weights, the gym, whatever... I had a good day on the leg press but on to more exciting things.
Have I mentioned how much I love commuting to work on my bicycle? A LOT. On the way to work I get to descend down Interlaken which is a fantastic road. It winds through a wooded ravine, has great pavement and there are rarely any cars on it. This means it's beautiful and you can haul ass.
On the way home I get to pick from a variety of routes; I can go back up the way I came, I can ride along Lakeview and then along Broadway for some premium people watching or I can take any variety of longer detours to tack on an extra mile or two.
And it's so much damn fun riding my single speedy townie bike around; I feel like a kid on a BMX bike. Only this bike you can ride siting down. |
| Equipment: | Raleigh town bike |
Tuesday, March 04, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts to each side, 40 side leg lifts each side, 30 ball passes, 2x50 steam engines, 40 twisters, 40 back extensions (20 straight, 20 twisting) - 25 lb, 100 leg extensions |
| Results: | |
| Comments: | Spinning killed me today... I had to stop three times just to catch my breath. Yikes...
My commute was awesome though; it is by FAR the best way to travel. |
| Equipment: | Raleigh town bike |