c r i m i n a l e . c o m | training - Tuesday 16 March 2010 – core

Tuesday, March 16, 2010

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Tuesday 16 March 2010 – core | commute

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:

commute | core

Tuesday, March 16, 2010 1:04:00 PM (Pacific Daylight Time, UTC-07:00)

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