c r i m i n a l e . c o m | training - Wednesday 16 January 2008 - weights | core

Wednesday, January 16, 2008

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Wednesday 16 January 2008 - weights | core | CycleU indoor TT

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:	182 (5:00 pm)
Body Fat:
Time of Day:	gym - 5:00 am CycleU indoor TT - 5:10 and 6:10 pm
Distance:
Time (total):	gym - 90 min indoor TT #1 - 14:35* indoor TT #2 - 15:36
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	weights \| core \| CycleU indoor TT

Breakfast:
Lunch:
Dinner:
Workout Food:

Course:

push-ups	3x15
seated row	3x15 - 90 lb
shoulder press	3x15 - 25 lb
lat pull-down	3x15 - 90 lb
incline leg press	20x90 lb, 20x180 lb, 20x270 lb, 3x15 - 360 lb, 20x270 lb, 20x180 lb
lunges	3x20 - 70 lb
leg curls	3x15 - 135 lb
leg extensions	3x15 - 155 lb
plank	3x180 sec straight, 60 sec each side
other core	40 steam engines, 40 twisters
back extensions	20 straight, 20 twisting - 25 lb

Results:

official CycleU indoor TT results

Comments:

As usual, it was hard to get up and go to the gym... but once I got there and started doing legs I felt the best I have all year. Heck, the best I have felt in the last four months! Especially the leg press, for the first time I was able to drop the sled/weight all the way down with NO back pain. And I felt strong.

At the indoor TT I got in a nice, long warm up and then when the gun went off for my first heat I had no resistance. I was spinning like mad in my biggest gear and yelled at Lang to try and fix my unit. As seconds elapsed I watched my position fall from 1st to 2nd and eventually I was last. Then it suddenly got much harder, he got it fixed. Instantly I jumped from last to 1st and was about 700 m in front of 2nd. What must have happened is that the program was still registering my speed and distance but was just not correctly applying resistance. Oops...

Oh well, it sucks to have a malfunction but what can you do? I just tried to settle into a rhythm and ride it out. With about 2 km to go I was about 1200 m in front of 2nd and then suddenly it was only 300 m. I guess it happened again with another guy and by the time his unit's resistance kicked in he had almost caught me.

So, I got a fabulous time but it felt about 60 seconds too fast is my guess. So I'll call the first effort 15:35.

The second effort was devoid of mechanicals. Dustin W was there and starting about half way in he began pulling away from me. He never looked back and I got what is for me an average time. On the bright side my second time was not much slower than my first assuming my first one was indeed 60 seconds off.

Equipment:

Bianchi Volpe, 38/50, 12-25

core | CycleU indoor TT | weights

Wednesday, January 16, 2008 2:19:19 AM (Pacific Standard Time, UTC-08:00)

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