Martin's training diary

Monday, December 01, 2008

Monday 1 December 2008 - core | spinning

posted by: Martin

Hrs. Sleeping:	5
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:00 AM
Distance:
Time (total):	spinning - 45 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	core \| spinning

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, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb
back extensions	20 straight, 20 twisting - 25 lb, 20 straight

Results:

Comments:

Spinning kicked my butt today; I was 80 percent at most. Core felt good though, yeah!

Equipment:

core | spinning

Monday, December 01, 2008 1:36:35 PM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [0] |

Monday, November 17, 2008

Monday 17 November 2008 - core | spinning

posted by: Martin

Hrs. Sleeping:
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:
Lunch:
Dinner:
Workout Food:	water

Course:

plank	180 sec, 120 sec, 60 sec to each side
other core	2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters - 12 lb
back extensions	no time...

Results:

Comments:

Core was fine (and I was able to hold the plank for 180 seconds today!) but I did not start early enough to get it all in before spinning class. That's easy to fix.

This was the first spinning class I have taken since last spring! Late winter really. It was as hard as I remember it. :) But Tuck H and Ken L were there and Abigail is a great instructor so it was fine.

I could feel some tightness from my run yesterday but it was not too bad.

Equipment:

core | spinning

Monday, November 17, 2008 1:30:14 PM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [0] |

Tuesday, May 13, 2008

Tuesday 13 May 2008 - core | spinning | Pacific Raceways CR

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym - 5:30 am race - 7:00 pm
Distance:
Time (total):	race - 50 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	core \| spinning \| Pacific Raceways CR

Breakfast:
Lunch:
Dinner:
Workout Food:	gym - water race - 2 scoops HEED in a small bottle

Course:	gym - 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts to each side, 40 side leg lefts to each side, 30 ball passes, 50 steam engines, 40 back extensions (20 straight, 20 twisting) - 25 lb, 70 leg extensions race - counter-clockwise down the escape road, finish at the top of the hill
Results:	1st prime - pack 2nd prime - 1st finish - 2nd official results
Comments:	Today was Abigail's last spinning class at the Convention Center Bold's Gym as they are closing so I had to attend. As usual, it was pretty hard... :) At Pacific Raceways it was the Kerry F show again; that guy is just so strong. There were a bunch of attacks early on, none of which succeeded and then one lap after the first prime I took off at the top of the hill. I got a nice gap and forged ahead and when I looked back Kerry was leading a small group so I sat up and waited for them. ASIDE - not sure how long I could have lasted but as long as I went hard the gap was not closing... Only three cat 1-2 riders showed up today so Rory combined our fields. The riders that came up were Kerry (who was riding in the cat 1-2 field tonight), one other cat 2 and Dave H. We all worked pretty well together with the exception of the other cat 2, his pulls were might short. At the second prime I encouraged everyone to keep it together and so Kerry surged just enough to win it and then we regrouped. Dave let me roll across the line in front of him so I won the master's points. At the finish I was a bit beat but our gap was monstrous so we really slowed down that last half lap. at the bottom of the hill it was obvious that everyone fancied themselves a sprinter (meaning that the pace abruptly slowed to a crawl) so I took the front and gave it the old "accelerate smoothly and go as hard as you can" in hopes of letting Dave beat one or two of these guys. Close to the top of the hill I was maxed and then first Dave and then Kerry came around me. Kerry won way to easily and Dave had a big gap on me for 2nd. For a bit I thought I cold hold off this cat 2 guy and was actually able to shift up one more time as the road leveled off but he surged and nipped me by a wheel or so at the line.
Equipment:	Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels

core | road race | spinning

Tuesday, May 13, 2008 12:18:56 AM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [1] |

Thursday, April 24, 2008

Thursday 24 April 2008 - core | spinning | commute

posted by: Martin

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

Breakfast:
Lunch:
Dinner:
Workout Food:	water

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

commute | core | spinning

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

Disclaimer | Comments [0] |

Tuesday, April 22, 2008

Tuesday 22 April 2008 - core | spinning

posted by: Martin

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

Breakfast:
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 to each side, 50 steam engines, 70 leg extensions, 40 back extensions (20 straight, 20 twisting) - 25 lb
Results:
Comments:	Spinning felt good today, it's not often that it does.
Equipment:

core | spinning

Tuesday, April 22, 2008 1:45:20 PM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [0] |

Tuesday, April 15, 2008

Tuesday 15 April 2008 - core | spinning | Pacific Raceways CR

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym - 5:30 am race - 7:00 pm
Distance:
Time (total):
Time (moving):	race - 45 min
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	mid 40s, windy, light rain
Workout Type:	core \| spinning \| Pacific Raceways CR

Breakfast:	cereal
Lunch:	fish burrito, LOTS of orange juice, Promax bar, chocolate 5:00 pm - 2 scoops Perpetuem and 2 scoops Endurox R4 in a big bottle
Dinner:	tortellini, 2 pieces bread w/butter, beer, tortilla w/bean dip
Workout Food:	HEED

Course:	core: 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters, 70 leg extensions, 40 back extensions (20 straight, 20 twisting) - 25 lb race: flats, counter-clockwise
Results:	1st prime - pack 2nd prime - pack finish - 5th official results
Comments:	Spinning was okay, I am STILL running out of breath and need to stop once or twice each class... I never needed to do that. It seems my strength is not my weak point (as far as spinning goes anyway) but instead it's my stamina? But I was able to get back to business with the plank. That felt good. Today it was Jim K, Charlie D, a relatively new guy I have never met before named Rowe(sp?) from ByrneInvent and Matt H, Chris G and Darren P from Excel. Right at the start Matt took it out hard and fast for about half a lap. ASIDE - I recall the first time someone attacked from the gun in a race. I was totally intimidated and barely able to hang on. Now it seems almost par for the course. Darren attacked a bunch, so did Matt, I did a couple of times and each time Mat went I covered it and each time I went he chased me down. Finally, right after one of my efforts, Darren countered and I couldn't follow. Nice. A couple of guys went with him and then when I yelled at Rowe to chase Jim jumped hard and bridged up. Way to go Jim. So the die was cast and I rode a supporting role for the remainder of the race. Somehow Rowe got away from the bunch too and eventually caught the break. So it was Darren, Jim, Rowe and Tom H from Old Town. The last time down the drag strip I saw Jim pull off and Tom surge. He got away and held on for the win and although Jim got 4th he was super excited to finally be in the break! It's especially cool since he just got back from a week in Hawaii and did not ride while he was there. And way to go Tom - he's been knocking on the door for ages and finally made it work. As we rounded the last corner I was just about to ask Matt (who wan on my wheel) if he wanted a lead out when I realized there were only four away and the points went five deep... So I kept my eyes open for an opportunity and somehow I got one. The front of the field slowed down (I was in about 3rd place) and as they pulled right Matt kinda drifted that direction with them. I went left and when I saw that I had 10' I went as hard as I could. Matt started chasing but I think he thought the pack was on his wheel so he slowed for a second before he figured it out. That was enough for me and I soloed in for 5th. :) It was a great race! It's good to have an attacking Darren back for sure. His accelerations are deceptive, he usually stays in the saddle and just speeds up; you have to watch out. It was also great to have Jim get in the break and to have Rowe (who has not raced in like 15 years) be there as well - go team!
Equipment:	Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels

core | road race | spinning

Tuesday, April 15, 2008 12:40:38 AM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [0] |

Tuesday, April 08, 2008

Tuesday 8 April 2008 - core | spinning | Pacific Raceways CR

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:	180
Body Fat:	8
Time of Day:
Distance:
Time (total):	race - 43 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	low 40s, wet ground, mostly cloudy, calm
Workout Type:	core \| spinning \| Pacific Raceways CR

Breakfast:
Lunch:
Dinner:
Workout Food:	gym - water race - 2 scoops HEED in a small bottle (but I only had like two sips)

Course:	race: counter-clockwise down the escape road, finish on the flats
Results:	1st prime - 2nd 2nd prime - 1st finish - 2nd
Comments:	For the first time in ages spinning felt good! I was rested and could go hard - that felt SO nice. My wind is still sucky meaning I had to seriously catch my breath a couple of times but hey, it's a start. At the race Dave H went on the first hill and stayed away solo for one lap. We caught him half way up the second hill and I took off on the left side near the top. I got a nice gap right away and then saw Matt H chasing so I sat up and waited for him. I had a couple of teammates in the bunch plus there were not many contenders out today so our gap grew really quickly. We worked really well together; Matt rolling his 50x11 (Jesus!) on the flats and me my 53x15. We decided to just pull through the primes so Matt got the first one and I got the second. With two laps to go our gap was enormous so we slowed a bit. Matt left me on the front from the bottom of the last hill but we had loads of time so it was fine. Besides, I felt pretty confident about the sprint. I just kept the speed down thinking I had a much better initial jump than Matt and kept it glued to the barrier on the right side of the finishing stretch. We got close and closer and were not going fast at all so I was in a pretty small gear... When Matt finally did make a move I stood up and felt like I easily stayed ahead of him at first. But then I had to shift up and kinda fumbled the shift. That plus Matt being a little faster than I had expected let him pull even and then he nipped me with a perfectly timed bike throw. I threw my bike too but mine was late. Poop. Anyway, that was a super ride in that we attacked, made it a race and I actually got to sprint at the end. Plus I finally felt good while we were away. Dave got 2nd again and I learned not to underestimate Matt so much. :)
Equipment:	Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels

core | road race | spinning

Tuesday, April 08, 2008 12:01:39 PM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [0] |

Thursday, April 03, 2008

Thursday 3 April 2008 - core | spinning

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:30 am
Distance:
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	core \| spinning

Breakfast:
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 to each side, 2x50 steam engines, 30 twisters - 10 lb, 70 leg extensions, 40 back extensions (20 straight, 20 twisting) - 25 lb
Results:
Comments:	Today was hard... why is spinning so hard this year? Is it just me meaning is it mental and it's always been like this or am I not as fit? Dunno.
Equipment:

core | spinning

Thursday, April 03, 2008 12:11:57 PM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [0] |

Tuesday, April 01, 2008

Tuesday 1 April 2008 - core | spinning | Pacific Raceways CR

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:	177
Body Fat:	9
Time of Day:
Distance:
Time (total):	40 ish minutes
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	clear and cold (lower 40s)
Workout Type:	core \| spinning \| Pacific Raceways CR

Breakfast:
Lunch:
Dinner:
Workout Food:	water at the gym, one small bottle of HEED at the race

Course:	core: 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters - 10 lb, 40 back extensions (20 straight, 20 twisting) - 25 lb, 70 leg extensions race: counter-clockwise down the escape road, finish on the flats
Results:	1st prime - 1st 2nd prime - pack finish - 1st official results
Comments:	Spinning felt pretty hard today... no wind and I had to stop occasionally to catch my breath. At the race Dave H tried a couple of accelerations, Matt H tried one big one on the hill but I covered that and the pack was riding not to lose so pretty much chased stuff down. I was feeling like utter crap (no wind at all) and so sat on and sat on... I hate having to do that. Towards the finish the one guy snuck off the front (no one chased him because he was not a 'known threat' I guess) and I'm sitting there watching him ride away thinking, "No..." Then Dave accelerated, I followed and for some reason I got a gap and caught the solo guy and won.
Equipment:	Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels

core | road race | spinning

Tuesday, April 01, 2008 11:27:58 AM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [0] |

Thursday, March 27, 2008

Thursday 27 March 2008 - core | spinning

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:	178
Body Fat:	9
Time of Day:
Distance:
Time (total):	spinning - 45 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	core \| spinning

Breakfast:	smoothie
Lunch:
Dinner:	lots of salad, 2 pieces pizza
Workout Food:	water

Course:	2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters - 10 lb, 70 leg extensions
Results:
Comments:	Okay, my legs were drained today! Those indoor TTs last night wore me out. Core was fine but spinning was brutal as in I was a total weakling. I think I was going about 80 percent all class until Kempton had us do this interval with ever increasing resistance. Only it never stopped... and when we got to the point where it was as hard as we cold go he shouts, "Okay, now one minute here!" Nice. I had to go hard for that. At work around 3 pm I started getting a headache and by the time I got home I felt all hot and sick (sore throat) and nasty. One word: couch. One more: television.
Equipment:

core | spinning

Thursday, March 27, 2008 10:07:18 PM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [0] |

Tuesday, March 25, 2008

Tuesday 25 March 2008 - core | spinning | Pacific Raceways CR

posted by: Martin

Hrs. Sleeping:	5
Pulse (waking):
Pulse (rising):
Difference:
Weight:	177
Body Fat:	8
Time of Day:
Distance:
Time (total):	spinning - 45 min Pacific Raceways - 45 min?
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	mid 40s, rain
Workout Type:	core \| spinning \| Pacific Raceways

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:	core: 2x180 sec plank, 60 seconds to each side, 2x40 clam knee lifts to each side, 40 side lifts on each side, 30 ball passes, some twisters - 6 lb, some leg extensions Pacific Raceways: flats (counter-clockwise)
Results:	1st prime - 1st 2nd prime - pack finish - 1st official results
Comments:	Okay... this was my first day back after our Hawaiian vacation and it was a bit of a shock to the system. :) All the core stuff went fine but spinning was HARD. I felt like (read: I most certainly was) gasping for air the whole time. In fact, I had to stop pedaling a few times (three I think) just to catch some air. I felt like I was super un-fit even though my strength felt all right. At the race it was the same story. I could go hard for short amount of time and then I was sucking wind big time. But a little elaboration is necessary... The weather sucked! On the drive down the rain started and it just kept getting stronger all the way to the race track. It eased up a tiny bit by the start but man, it looked grim. Matt H had on TWO raincoats. For some reason I (along with Dave H and Matt H) missed the start... Either Rory decided to get this show the hell on the road or we did not know the start time. Anyway, the pack rolled out at about 6:45 instead of 7 like I thought they would. The three of us just rode down the track and hooked up with the bun after they completed half a lap. God, I was positively drinking water sitting on wheels. And you know all that dragster tire adhesive and oil and who knows what other kinds of shit are on a race track were spraying in my mouth. Nice. So after a bit (we all stayed together - for once there was no attack in the masters field!) we got the first prime bell. There was an acceleration as we bot close to the finishing straight and when this one guy jumped I noticed that Matt was sorta isolated so I jumped after him. Dave went with me. I managed to come around both of them in the saddle so that was nice but then I was practically wheezing. At my best I cold have just carried on. :( Hopefully this is just short-lived. So it all came back together. Beth G went on a couple of attacks and lasted more than one full lap each time. The second time was about half a lap before we got the second prime bell and she was with another woman. We all kind sat up to let them sprint it out. Except for Michael P. With about 500 m to go he took off and hauled them in and beat them to the line. We all gave him a good ribbing from afar. There were no other attacks after that but there was some confusion. We were dorking around so much that the cat 4 field caught us. Twice! After the first time Matt lifted the pace and we rolled right back past them but then with one lap to go - AFTER they had finished their race (they did not know they were done) - they passed us again as we were slowing down getting all 'tactical' and shit with one to go. Yes, it caused some confusion. Especially to this one guy in a STP jacket. [I know, I know... STP jacket in a race?] He kind of latched on to the cat 4 field and they towed him a few hundred meters away from us before they found a clue and slowed down. By then he was way off the front. As we rounded the turn at the end of the drag strip Matt H got a rear flat. Not cool. But it opened a door for me. I looked back, noticed there were no fast guys near me and accelerated as hard as I could. Dave H was also behind me so that probably helped a bit. As I went faster this guy off the front died hard and I caught him about 100 feet from the line. Nice. Matt was pretty steamed about his flat but what are you going to do? I know it bites driving here, being rained on and then having your race cut short but two years ago it happened to me at the first THREE races. Not once, not twice, but three times in a row I flatted out. To his credit he did seem to get over it after a bit. :) My hands were absolutely freezing when I finished. I think I lost feeling with about four laps to go and after I could not unzip my jersey and had to ask for help as I had no dexterity left. The field was about 25, not bad considering the conditions. But boy, there were a LOT of new masters racers there... Kinda sketchy.
Equipment:	Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels

core | road race | spinning

Tuesday, March 25, 2008 4:04:20 AM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [2] |

Thursday, March 13, 2008

Thursday 13 March 2008 - core | spinning

posted by: Martin

Hrs. Sleeping:
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:
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, 50 steam engines, 30 twisters, 40 back extensions (20 straight, 20 twisting) - 25 lb
Results:
Comments:	Spinning was hard but I felt okay...! Not 100 percent but okay. I'll take that any day.
Equipment:

core | spinning

Thursday, March 13, 2008 1:37:29 AM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [0] |

Tuesday, March 11, 2008

Tuesday 11 March 2008 - core | spinning | run

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:30 am
Distance:	run - 2.4 miles
Time (total):	spinning - 45 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	dry, mostly sunny, breezy, mid 40s
Workout Type:	core \| spinning \| run

Breakfast:	smoothie
Lunch:	Promax bar, Odwalla juice
Dinner:	2 burritos, salad, 2 Guinness , 4 cookies
Workout Food:	water

Course:	core - 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts each side, 40 side leg lifts each side, 70 leg extensions run - around the outside of Seward Park clockwise
Results:
Comments:	Core was okay, so was spinning (my legs felt a little heavy) but the run Shelley and I did was awesome. It was a super day out, the park was beautiful and we chatted the whole way around.
Equipment:

core | run | spinning

Tuesday, March 11, 2008 10:51:19 PM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [0] |

Thursday, March 06, 2008

Thursday 6 March 2008 - core | spinning | commute

posted by: Martin

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

Breakfast:	cereal
Lunch:
Dinner:
Workout Food:	water

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

commute | core | spinning

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

Disclaimer | Comments [0] |

Tuesday, March 04, 2008

Tuesday 4 March 2008 - core | spinning | commute

posted by: Martin

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

commute | core | spinning

Tuesday, March 04, 2008 11:17:13 PM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [0] |

Thursday, February 28, 2008

Thursday 28 February 2008 - core | spinning

posted by: Martin

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:	3 scoops Recoverite in a tall glass, massive bowl of cereal
Lunch:	veggie burger, juice, water, 2 packets of Grandma's Homestyle Cookies (400 calories per packet!), Odwalla juice
Dinner:
Workout Food:	water

Course:	2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts each side, 30 side leg lifts, 50 steam engines, 30 twisters - 10 lb, 40 back extensions (20 straight, 20 twisting) - 25 lb, 80 leg extensions
Results:
Comments:	Oh baby, Martin was flat/tired/spent/toast today... I guess weights and three indoor TTs did me in yesterday and I was at about 80 percent (max) during the whole spinning class. And I wanted to eat and drink something much more substantial than water the entire time... I'm such a wuss. Long ago one of my strengths was long rides, back-to-back-to-back days, stage races, etc. and now that I'm on this one week on and one week off or one day on and then one day off plan (read: lifestyle) I need rest like it's going out of style. C'est La vie, eh?
Equipment:

core | spinning

Thursday, February 28, 2008 2:50:28 PM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [0] |

Tuesday, February 26, 2008

Tuesday 26 February 2008 - core | spinning | Yoga

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym - 5:30 am Yoga - 7:00 pm
Distance:
Time (total):	spinning - 45 min Yoga - 90 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	core \| spinning \| Yoga

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:	2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts, 30 side leg lifts to each side, 50 steam engines, 30 twisters - 10 lb, 40 back extensions (20 straight, 20 twisting) - 25 lb, 80 leg extensions Bikram Yoga at the Sweatbox
Results:
Comments:	The gym was the usual thing, my motivation for core was still there and I felt good during spinning so went fairly hard. Hot Yoga on the other hand was a shock to the system. For those of you that don't know what it is, this is Bikram Yoga done in a heated room. They crank it up to around 105 degrees (big-ass forced air heater hanging from the ceiling) and then you do poses, stretches and breathing exercises while dripping sweat all over the place. And when I say dripping I of course mean the water is running off you like someone is hosing you down. If you can handle it it's great! Shelley and I have been here in the past a couple of times and when she started back up again I figured it would be good for me too. Somehow I positioned myself right in the path of the hot air that was getting blasted form the heater. This was actually extremely uncomfortable as I felt my skin was getting cooked off my body. No kidding. I had to bend at the waist several times just to get out of the way of the air. And it pretty much kicked my ass. We walked there and back and both of us were still pretty warm after the half mile walk home. One word: hydrate.
Equipment:

core | spinning | Yoga

Tuesday, February 26, 2008 6:05:43 AM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [0] |

Thursday, February 21, 2008

Thursday 21 February 2008 - core | spinning

posted by: Martin

Hrs. Sleeping:
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:
Lunch:
Dinner:
Workout Food:	water

Course:	2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts on each side, 30 side leg lifts on each side, 50 steam engines, 30 twisters - 10 lb, 40 back extensions (20 straight, 20 twisting) - 25 lb, 50 leg extensions
Results:
Comments:	Spinning was not so bad this time... Thursday has usually been tough but today was okay.
Equipment:

core | spinning

Thursday, February 21, 2008 1:54:10 AM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [0] |

Tuesday, February 19, 2008

Tuesday 19 February 2008 - core | spinning

posted by: Martin

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

Breakfast:
Lunch:
Dinner:
Workout Food:

Course:	2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts each side, 30 side leg lifts each side, 50 steam engines, twisters, 40 back extensions (20 straight, 20 twisting) - 25 lb
Results:
Comments:
Equipment:

core | spinning

Tuesday, February 19, 2008 1:20:10 AM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [0] |