Wednesday, February 03, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 – 15:27
indoor TT #2 – 15:50
indoor TT #3 – 15:43 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 334
indoor TT #2 – 316
indoor TT #3 – 408 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM – cereal
10:30 AM – almonds, orange |
| Lunch: | 12:00 – fish burrito, water
3:30 PM – orange, Kit Kat bar |
| Dinner: | 8:00 PM – green salad, bread, mustard, cheese, beer |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball leg lifts | 3x10 | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | | incline press | 20/20/26 – 25 lb | | incline pull down | 20/16/12 – 70 lb | | donkey kick | 3x15 – 60 lb | indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | I was a bit sleepy at the gym again but not having a time constraint makes it easier to get the job done. Sometimes. It did today.
Those darn leg lifts on the ball are killer, can I just say that? I am so weak. Everything else was fine.
At Cycle University we started out a bit brisk in the first heat. I think I was trying to hang onto Justin A's wheel a tad too long… :) He was on his new TT bike as well so perhaps I was hoping it would slow him down just a little. It did, just not enough for me to stay with him. About half way in I noticed that Lang R was having a great ride too and that he was gaining on me. Lang is so much smaller than I am and I can usually beat him in this event but today it was going to be close. We hit the last climb dead even and in spite of me maintaining 450+ watts up that darn hill Lang was out of the saddle and nipped me at the line. Nice job. The end result was I had a pretty good time for me on the TT bike but was also somewhat ruined for the second heat. Several strong riders showed up tonight so I got 5th place! Boo.
Heat two was just what I expected. I felt pretty poor a the start, managed to ride myself into it in terms of how I felt but my numbers were no where near the first. Adrian H showed up and so I got 5th place again. Oh yeah, Lang (and Justin) beat me again as well, he was really going well.
Heat three was fun. FUN I tell you. Shelley showed up and we mounted the tandem on the CompuTrainer. Shelley went too hard the last time we tried this and consequently did not have much fun. She did a much better job of pacing herself today. Our goal here is just to get in some quality efforts on the tandem since the amount of daylight and the poor weather are conspiring to keep us off the road. I also did not go too hard and was at maybe 85 percent…? I had a blast! Seeing us routinely go above 500 watts on the climbs, average over 400 and hit 600 on the last ascent was a thrill. Obviously I'm easily amused. Thanks Shelley. |
| Equipment: | Abici Time Machine, 42/55, 12-23
Co-Motion Robusta, 30/42/53, 12-27 |
| Clothing: | |
Friday, January 29, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM - 178 |
| Body Fat: | 8 |
| Time of Day: | gym – 5:30 AM
indoor TT – 5:30 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 – 24:18 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 321 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM – smoothie
10:30 AM – almonds
11:00 AM – massive chocolate chip cookie |
| Lunch: | 12:30 PM – rice, stir fry veggies, Builder's bar, tea, water |
| Dinner: | 7:30 PM – lasagna, green salad, 2 glasses wine, yogurt, granola, peanut butter, water |
| Workout Food: | water |
| Course: | | rubber band walk | 3x down and back in the aerobics studio | | ball leg lifts | 3x10 | | ball hip raisers | 3x10 | | ball leg extensions | 3x10 | | roman chair knee lifts | 3x40 | | incline press | 20/16/12 – 25 lb | | incline pull down | 18/16/14 – 70 lb | | shoulder press | 18/16/12 – 40 lb | | donkey kick | 3x15 – 50 lb | indoor TT – 10 mile rolling course |
| Results: | official results |
| Comments: | The gym went fairly well although I felt pretty (sleepy) tired today. I was psyched to finally bust out some real numbers on my leg lifts while on the ball, that is so damn hard for me.
Having had such a super ride at Cycle U two days ago on my TT bike I was actually excited to see how tonight would go with the longer course! I unloaded my bike, walked it to the door and… [queue sound of crickets]
There was no one else there. Lang R was there futzing with his MacBook trying to get it to display on a television but there were ZERO indoor TT participants. I apprehensively installed my bike on the trainer, changed my clothes and began a lackluster warm-up. After confirming that the other three folks who had signed up had indeed bagged Lang asked me if I'd like to try the CompuTrainer mode instead of the multi rider mode and I said sure. In this mode you are 'outside' and can see the road (and the pixilated trees, grass, etc.) as you climb and descend. He also offered to let me race a pacer; that sounded great.
All seemed fine and at my request we configured the pacer to average 330 watts (it seemed like an ambitious goal on this longer course and me being on my TT bike) so off I went. It soon became obvious that all was not right.
I started out faster than 330 watts but the pacer stuck with me. In fact, he sucked my wheel! On the first climb eased off a bit, got behind him and sure enough, drafting was turned on; I could feel the resistance ease up just a little as my digitized rider slotted in behind the robot pacer. I told Lang what was up and after he told me there was no way to turn this off in this mode I opted to stop and start again by myself.
So… after another five minutes I was finally on my way. Still with the scenery but this time no pacer.
I managed to stay down in the aero bars the entire time but my focus was not laser sharp by any means. I managed a reasonable time/watts but figured out pretty quickly that my stated goal of 330 was not going to happen tonight. Oh well.
After finishing I got the hell out of Dodge as I did not want to subject myself to another solo ride. Good thing too as I was able to eat dinner with Shelley tonight for a change instead of heating leftovers. Nice. |
| Equipment: | Abici Time Machine, 42/55, 12-23 |
| Clothing: | |
Wednesday, January 27, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 179 |
| Body Fat: | 8 |
| Time of Day: | gym – 5:15 AM
walk – 12:00 PM
indoor TT – 5:30 PM |
| Distance: | walk – 3 miles |
| Time (total): | indoor TT #1 – 15:21
indoor TT #2 – 15:34
indoor TT #3 – 15:48 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 337
indoor TT #2 – 326
indoor TT #3 – 316 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball leg lifts | 3x6 | | roman chair knee lifts | 3x40 | | cable cross body | 3x15 – 20 lb | | cable punch | 3x15 – 20 lb | | donkey kick | 3x15 – 50 lb | walk – marsh loop on UW campus
indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | Core was good, although the numbers don't show it, I finally felt somewhat in control for the lag lifts while on the ball.
After spending some time with my PT this morning tweaking my TT bike position and installing a new saddle to test it out (gotta keep the junk alive ya know) I headed down to Cycle U. And you know what? As ridiculous as this saddle looks it is the absolute bomb. BOMB I tell you.
It totally eliminates the pressure on the crotch and I think that on a longer TT numbness would be a complete non-issue. It is a little wider than what I am used to right between the thighs but I experienced no chafing or other discomfort and I did sit on the bike for three of these things today so that has to be a good test I'm thinking.
In my first heat I felt surprisingly fresh! I was expecting power to be significantly lower on the TT bike than the road bike by like 20 watts but that was not the case for the first couple of miles. I was resolved to stay in the aero bars to 1) test the saddle and 2) to see how the power would fare like when I'm on the road so it did slide some when I hit the first climb but not too bad. On the last hill to the finish I got on the cow horns and was able to hold 400+ like usual. Nice.
Heat number two was similar but I was not quite so fresh. :) It felt like the second heat usually does meaning I was not as fast and a little less focused.
Impulsively I decided to stay for heat number 3 even though I had not originally signed up for it. At the beginning I felt like it was a mistake but I slowly eased into the effort and recovered a tad. Sure, I was slower but I did not feel shattered by any means. This time I stayed down in the aero position all the way to the finish and still managed to hold 420+ watts to the line. That to me is very encouraging as it means I had some gas left in the tank and that my power does not suck when down on the bars.
At my fit this morning I realized my aero bars are stupid. I got the ones that look cool but they are not the most versatile. The cow horn extensions slope down for that 'fast' look but this means that if I need to climb an extended hill on the TT bike I will need to hold onto the forearm pads – not ideal at all. A better bar would be two-piece so I can futz with the stem length and also flat so the sides are the same height as my brake hoods roughly. Live and learn. |
| Equipment: | Abici Time Machine, 42/55, 12-23 |
| Clothing: | |
Monday, January 25, 2010
| Hours 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): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x10 | | ball leg extensions | 3x10 | | roman chair knee lifts | 3x40 | | incline press | 20/16/12 – 25 lb | | incline pull down | 3x20 – 65 lb | | donkey kick | 3x15 – 50 lb | |
| Results: | |
| Comments: | Today is my birthday; happy day to me!
My core exercises are getting a little easier, that's good. So why is my back more sore than previously…?! I think my posture throughout the day is seriously lacking and I need to shape that up. |
| Equipment: | |
| Clothing: | |
Friday, January 22, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 179 |
| Body Fat: | 9 |
| Time of Day: | gym – 5:00 AM
indoor TT – 5:30 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 – 25:00
indoor TT #2 – 25:28 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 326
indoor TT #2 – 312 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball leg lifts | 3x5 | | ball hip raisers | 3x10 | | ball leg extensions | 3x10 | | roman chair knee lifts | 3x40 | | incline pull down | 3x20 – 65 lb | | incline press | 20/17/13 – 25 lb | | shoulder press | 13/13/14 – 40 lb | | donkey kick | 3x15 – 50 lb | indoor TT – 10 mile rolling course |
| Results: | official results |
| Comments: | The gym was great. I was there nice and early, I was into it, the music was good, etc., etc.
For the first time I did not feel like I was flailing when I did my leg lifts on the ball. Now I Just need to be able to do more!
At Cycle U it was so so. My first heat was all right in that I was shooting for 320 watts and surpassed it. But my second heat was lame-o. Once again I could not focus and my numbers were fine one minute and then dropped WAY off the next. One time I Looked up and my average was 309. Had I been a coach I would have yelled at myself.
I'm being hard on myself because I don't think my body is that tired for the second heat… I bet if I cold maintain focus I could equal my first ride; especially since I did not go all out or anything. Far from it. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | |
Wednesday, January 20, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 179 |
| Body Fat: | 9 |
| Time of Day: | gym – 5:00 AM
walk – 12:00 PM
indoor TT – 5:30 PM |
| Distance: | walk – 3 miles |
| Time (total): | |
| Time (moving): | indoor TT #1 – 15:03
indoor TT #2 – 15:28 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 540
indoor TT #2 – 530 |
| Total Ascent: | |
| Weather: | upper 50s, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | 6:30 AM – cereal
9:30 AM – almonds, water |
| Lunch: | 1:30 PM – fish burrito, water |
| Dinner: | 8:00 PM – corn chowder, cheese, yogurt, jam, granola, water |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | rubber band walk | 3x | | roman chair knee lifts | 3x40 | | incline press | 20/16/13 – 25 lb | | incline pull down | 20/20/14 – 65 lb | | donkey kick | 3x15 – 50 lb | walk – work to Gas Works Park and back
indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | The gym was okay, I think some of these core exercises are getting easier to a small degree so that's nice.
The weather was outrageous today so I joined the walking group at work and we hit out to Gas Works Park. I was down to a t-shirt right away but for some reason my little toe on both feet was rubbing the adjacent toe and by the end of the walk I had a huge blister on both feet. How crazy… I have gone walking in these shoes several times before.
At Cycle U I was not expecting anything at all and ended up feeling fantastic in the first heat. I was breathing a bit hard kind of like at the stairs yesterday but my legs felt very strong and if not for the breathing the effort was almost easy… As easy as this kind of thing can be. Today was the day that I (maybe) could have posted a new PR; it sure felt like it. Even at 350 watts I felt like I was holding back.
Heat number two sure compensated for that feeling of invincibility though, focus was HARD to maintain. I started thinking I would shoot for 340 and soon realized that was not going to happen. Once I looked up and was barely doing over 200 watts! Crap. If not for that last hill where I try to hold 400+ my average would have been even lower. It really is all about the ability to focus, my legs did not feel that bad. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | |
Monday, January 11, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | 50 min |
| 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 | | side leg lifts | 3x40 | | roman chair knee lifts | 3x40 | | incline press | 20/18/13 – 25 lb | | incline pull down | 3x20 – 65 lb | | shoulder press | 20/16/12 – 40 lb | |
| Results: | |
| Comments: | Totally minimal/rest workout today.
And yes, if I could somehow work in some light cardio on these rest days it would be that much better for me but it's also a nice mental break to not do anything that makes you breath hard.
Today was the first day that I was able to increase the reps for the knee lifts. It was harder but not insanely so which means I need to try and maintain this number now. :( I also tried to increase the reps for the upper body stuff and it kinda sorta worked… Increasing the reps on the early set sure blows me out for the last one. Nothing unusual here Martin, that's how the body works!
On the way out I did some funky donkey kick machine for a couple of sets each leg. Man, there are a lot of strange machines here in the gym. |
| Equipment: | |
| Clothing: | |
Thursday, January 07, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | 60 min? |
| 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 | | side leg lifts | 3x40 | | hip raisers (ball) | 3x10 | | leg extensions (ball) | 3x10 | | roman chair knee lifts | 3x35 | | incline press | 3x16 – 25 lb | | incline pull down | 3x16 – 65 lb | |
| Results: | |
| Comments: | Well, for the first time I was able to do the side leg lifts without a wall to run my heel up and down on. I guess that's progress.
The on-the-ball stuff is TOUGH. I can hardly balance myself and all tipsy. Nothing like a huge spotlight illuminating my weaknesses…! I sure hope all this stuff helps my back and makes my time on the bike more enjoyable. There were some rides and races last year where I was so sore and stiff and hurt after that even getting off my bike was a chore. Not so much fun. |
| Equipment: | |
| Clothing: | |
Wednesday, January 06, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
walk – 12:00 PM
CycleU – 5:30 PM |
| Distance: | walk – 3 miles |
| Time (total): | |
| Time (moving): | indoor TT #1 – 14:44
indoor TT #2 – 15:09 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 362
indoor TT #2 – 335 |
| Total Ascent: | |
| Weather: | upper 40s, mostly cloudy, calm |
| Workout Type: | |
| Breakfast: | 6:30 AM – smoothie
9:00 AM – almonds |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x10 | | ball leg extensions | 3x10 | | roman chair knee lifts | 3x35 | | incline press | 3x16 – 25 lb | | incline pull down | 3x16 – 65 lb | | shoulder press | 3x16 – 40 lb | walk – from work to Gas Works Park and back
indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | Today was the first time I was able to do my leg lifts without bracing my foot against the wall – yeah for me. All the ball stuff is still phenomenally difficult.
16 reps for my upper body exercises is feeling slightly more solid now thank goodness… I might have progressed from total weakling to just really, really weak. From piss poor to just pussy. From that guy Mac who got sand kicked in his face on the beach to that guy Mac who got sand kicked in his face on the beach but can do 16 reps of a really light weight.
My indoor TT on the other hand was stunning. To me anyway. :) I believe this is my best or second best time ever since I started dabbling in these about three or four years ago. Seeing as it's early January; as long as I don't burn myself out mentally I should be good for the spring.
Of course my second effort was markedly slower than my first… so I have a new goal now – to increase my average over two heats instead of trying to crush just one.
In heat one I started out hard. For the last few weeks I have been consciously NOT trying to race these and instead just keep my power steady. It's worked well and each week I have been able to up the power just a tad. Not so much today. At the half way point I felt relatively good so I decided to carry on and see if I could hold it. These events (and any TT for that matter I suppose) are all about focus. Lose it and your power falls WAY off. Keep it and you are much more consistent.
I have been pushing a relatively big gear at the indoor TTs this winter and today it was no different. The increase in power and the reduction in time was due to me spinning that same gear just a little faster.
I was pooped at the end but was still able to keep the power over 400 on the last climb. Nice.
Heat number two was all about damage control – holy cow was I cooked. But in retrospect it still was not awful, just slower than I wanted my second heat to be. I kept losing that focus and saw my power dip below 300 on several occasions, especially on descents. Rats. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | |
Tuesday, January 05, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 180 |
| Body Fat: | 8 |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:45 AM – cereal, banana
9:00 – almonds |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip lift | 3x10 | | ball leg extension | 3x10 | | roman chair knee lifts | 3x35 | | incline press | 3x16 – 25 lb | | incline pull down | 3x16 – 65 lb | |
| Results: | |
| Comments: | I added two more core exercises to the routine today and man were they hard. I could barely do 10 reps! :( If I were to go way out on a limb I might guess that this is the reason my PT told me to do them…
I still can't do more than 16 reps on the upper body stuff except for the first set and if I did it would kill me for the second and third.
It was positively refreshing to know I was NOT going to do any cardio today. When I walked out of the gym and had hardly broken a sweat. Kind of a change of pace. |
| Equipment: | |
| Clothing: | |
Wednesday, December 30, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 5:15 PM – 180 |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 – 14:58
indoor TT #2 – 15:00
indoor TT #3 – 15:14 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 355
indoor TT #2 – 344
indoor TT #3 – 330 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM – smoothie |
| Lunch: | 11:30 AM – giant Thai tofu wrap, tea
1:00 PM – Odwalla chocolate protein drink, 3 pieces Pilot Bread w/peanut butter and apple butter, water |
| Dinner: | 8:00 PM – roasted cauliflower, green salad, bread, pesto, 2 Bud Lights, way too many Christmas cookies |
| Workout Food: | water, 1 gel before the 3rd indoor TT |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | roman chair knee lifts | 3x35 | | incline press | 3x16 – 25 lb | | incline pull-down | 3x16 – 65 lb | | cable incline press | 2x15 – 20 lb | | cable cross body | 2x15 – 20 lb | indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | The gym was fine, I added some cable exercises for the core and it felt super but dang, this routine is taking a while to finish… hope i can stick with it.
AS of this writing I don't yet have the official results for the indoor TT but I do vividly recall my average power for the first one as I believe it's my best ever. I recall my best time ever being 14:45 but can't remember what the power was that day… Power? Who uses that? :)
So I scorched the first heat (for me anyway) and then kind of folded. My second ride was not terrible but the laser like focus was gone. Ride three was more of the same. Funny thing is I felt pretty good physically during the second heat and so I think that if I'd had the same fortitude I could have posted another 350+ watt ride. The third heat was all about limiting my loses if you can even do that at an indoor TT. My watts kept dropping below 300 and I was out of it.
Heat one was full. Nice. That really makes for a fun event.
So my stated goal was to average 350 watts in one of these events.. now what? I guess I should strive to 1) repeat this and then 2) try to muster up back-to-back 350s. If that flies I might even see if I can sustain 350 on Friday. There, easy cheesy. Now I have a shit ton of goals again. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | |
Tuesday, December 29, 2009
| Hours Sleeping: | 5? I woke up at 3:30. :( |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
stairs – 6:00 AM |
| Distance: | 10 flights |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 30s, dry, calm |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | roman chair knee lifts | 3x35 | | incline press | 3x16 – 25 lb | | incline pull-down | 3x16 – 65 lb | | shoulder press | 3x15 – 40 lb | stairs - Howe Street |
| Results: | |
| Comments: | It's been a few days since I have done my core routine. :( Luckily it felt okay. My PT told me to do the leg lift stuff faster and guess what, that's harder. Now I also need to figure out how to work in the extra exercises he told me to do. This shit takes time!
On an up note I was able to add a tiny bit of weight to the pull-downs and up the reps by one. ONE. I know, impressive stuff.
At the stairs it's down to just Jim K and me now. RC has decided to stick to the bike from now on which is cool. As long as Jim shows up that is. :)
The first runner (it's back to alternating walking and running) felt like absolute crap. I'm pretty sure I have said that before but today was exceptional. If I had been alone I would have headed straight for the car and driven home. Thank goodness I was with someone because the second runner was a world of difference. And the third was even better. Then I was cruising.
About half way into the workout these four high school footballers show up and hit it hard. And by hard I mean that the two reasonably fit guys yelled like crazy to try and encourage the other two up each flight. At first it was funny and then it just go annoying.
"C'mon bitch, don't you walk, don't you WALK…! We're in this together. NO other school is doing this; not Eastside Catholic, not [insert several more high schools here] not anyone!"
You get the idea. At one point Jim turns to me and says, "Oh to be 18 again." Totally. |
| Equipment: | |
| Clothing: | shorts, long sleeve running shirt, long sleeve Capeline shirt, short sleeve running shirt, SmartWool cap, gloves
It was too cold for shorts today. |
Friday, November 07, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | dips | 2x9 | | push-ups | 16, 12 | | seated row | 2x20 - 90 lb | | lat pull down | 2x14 - 90 lb | | plank | 2x120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 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: | Well, core exercises feel okay but I am not motivated to do much here... |
| Equipment: | |
Wednesday, November 05, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | dips | 9, 8 | | push-ups | 16, 12 | | seated row | 2x20 - 90 lb | | lat pull down | 2x14 - 90 lb | | plank | 2x120 sec, 60 sec to each side | | other core | 30 ball passes, 50 steam engines, 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 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: | Not much motivation today. |
| Equipment: | |
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 |
Friday, October 17, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:00 AM |
| Distance: |
|
| Time (total): |
1:15 |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
cereal |
| 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 - 250 lb |
| dips |
8, 9 |
| push-ups |
16, 14 |
| 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, 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: |
Nice. Legs felt good today...! Especially the leg press. I upped the weight and could have done more, I think I felt really warmed up. Squats kinda hurt my back today, the bending and compressing is probably not the best for a weakling like me, especially a weakling with a trick (read: f'd) back.
I continue to make HUGE gains in the dip department tho, one more today again. I am a dip monster. And when I say monster I of course mean anemic, starved, forced labor camp survivor. I mean there are people who are weak from the waist up and then there is me. Really, really weak form the waist up. |
| Equipment: |
|
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 |
Monday, October 13, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg curls | 2x20 - 235 lb | | leg extensions | 2x20 - 155 lb | | squats | 2x20 - 135 lb | | lunges | 2x20 - 115 lb | | incline leg press | 2x20 - 230 lb | | dips | 2x7 | | push-ups | 20, 12, 8 on my knees | | bent over row | 2x20 - 60 lb | | upright row | 7, 12 - 40 lb | | plank | 180 sec, 75 sec, 30 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 | | back extensions | | |
| Results: | |
| Comments: | Man... when it comes to any upper body exercise I am SO worthless.
When it came time to do my core stuff I was running a little late and figured I better get back to ensure Cameron gets out of bed on time and it was a good thing I did. I guess I need to hit the gym at 5 sharp. Sheesh. |
| Equipment: | |
Wednesday, October 08, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | 1:15 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg curls | 2x20 - 135 lb | | leg extensions | 2x20 - 155 lb | | squats | 2x20 - 115 lb | | lunges | 2x20 - 95 lb | | incline leg press | 2x20 - 230 lb | | dips | 6, 7 | | push-ups | 20, 18 | | bent over row | 2x20 - 60 lb | | upright row | 2x14 - 50 lb | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Today felt good, and I did one more dip! :) |
| Equipment: | |
Monday, October 06, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 179 |
| Body Fat: | 9 |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | 1:15 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg curls | 2x20 - 135 lb | | leg extensions | 2x20 - 155 lb | | squats | 2x20 - 115 lb | | lunges | 2x20 - 95 lb | | incline leg press | 2x20 - 230 lb | | dips | 2x6 | | push-ups | 20, 18 | | bent over row | 2x20 - 60 lb | | lat pull down | 2x14 - 90 lb | | 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, 50 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | |
| Equipment: | |
Friday, October 03, 2008
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | smoothie |
| Lunch: | 4 chocolates, 2 food bars, 8 oz yogurt |
| Dinner: | beer, vegan tacos, french fries, glass of wine, 3 chocolate bonbons |
| Workout Food: | water |
| Course: | | leg curls | 2x20 - 135 lb | | leg extensions | 2x20 - 155 lb | | squats | 2x20 - 115 lb | | lunges | 2x20 - 95 lb | | incline leg press | 2x20 - 230 lb | | dips | 2x6 | | push-ups | 20, 14 | | bent over row | 2x20 - 60 lb | | upright row | 2x20 - 50 lb | | plank | 120 sec | | other core | 30 sit-ups on the incline board | | back extensions | 50 - 195 lb (on the machine) | |
| Results: | |
| Comments: | I Had a good leg workout and was able to up the weights on two exercises. Then I tried something different for upper body and although I suck it was fun. Then came for core...
Man, I was not even able to hold the plank for three minutes on the FIRST set. I got so pissed I just about left the gym. I ended up going back for two more exercises after half walking out but my head was in it at all. A couple of months ago I was able to bang out two 3 min sets of plank very consistently and now I'm sucking. SUCKING. So much of this is in the head and my head is elsewhere. |
| Equipment: | |
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 |
Wednesday, September 24, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:15 AM |
| Distance: |
|
| Time (total): |
1:15 |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core |
| 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 |
| incline leg press |
2x20 - 180 lb |
| push-ups |
25, 20 |
| seated row |
2x15 - 105 lb |
| shoulder press |
2x15 - 30 lb |
| lat pull down |
2x12 - 105 lb |
| plank |
180 sec, 90 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: |
I felt even more sore today... let's hope my legs turn the corner soon. |
| Equipment: |
|
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 |
Friday, September 19, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 AM |
| Distance: |
|
| Time (total): |
45 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| push-ups |
25, 20 |
| seated row |
2x17 - 105 lb |
| shoulder press |
2x17 - 30 lb |
| lat pull down |
22x15 - 105 lb |
| plank |
180 sec, 45 sec, 45 sec (I suck so much...), 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: |
Oof... the plank keeps getting HARDER. I guess I Need to do this more than two or three times per week. :( |
| Equipment: |
|
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 |
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 |
Wednesday, September 10, 2008
| Hrs. Sleeping: |
5 (at most...!) |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:15 AM
track - 7:30 PM |
| Distance: |
|
| Time (total): |
|
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
70s during the day cooling after sunset, dry, sunny |
| Workout Type: |
weights | core | track race |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
| push-ups |
25, 16, 4 |
| seated row |
2x15 - 105 lb |
| shoulder press |
2x15 - 30 lb |
| lat pull down |
14, 12 - 105 lb |
| plank |
180 sec, 120 sec, 60 sec to each side |
| other core |
2x40 clam knee lifts to each side, 40 aside 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: |
Oh boy, the gym was not so easy today... that's what I get for taking Monday off.
When I got to the track I was sorta worried... Everyone and their brother was here for the last Wednesday night and I had not raced on the track in about a month but it turned out all right.
10 lap scratch - we dorked around and then with 2 to go I took the front to try and lead out Will F. It kinda worked as he got 3rd.
Miss and out - there were 19 of us and I got 6th. I rode the front either 2 or 3 up from the bottom and that seemed to work well. I must admit I was surprised when there were just six of us left, it happened to fast and I should have been more prepared.
5x5 points race - Tom W and I spoke prior to the start and decided to try and get away after the first or second sprint. Unfortunately we got separated and when Tom took off the first time I was not able to follow. The second time he went I bridged but he was too tired to continue. Finally, after the second to last sprint (where I got 3rd) the pack was really spread out and when the leaders pulled up I went low and took off. I got a massive gap right away and held it to the finish. Not a lot of points but it was fun to stay away. |
| Equipment: |
Raleigh Rush Hour Pro, 52x15, Zipp disk, Zipp 404 |
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 |