c r i m i n a l e . c o m | training - Wednesday 12 March 2008 - weights

Wednesday, March 12, 2008

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Wednesday 12 March 2008 - weights | CycleU indoor TT

posted by: Martin

Hrs. Sleeping:	4
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym - 5:15 am indoor TT - 5:00 pm
Distance:
Time (total):	indoor TT 5:00 pm - 15:09 6:00 pm - 15:19 6:45 pm - 15:20
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	weights \| CycleU indoor TT

Breakfast:	smoothie
Lunch:	sleeve of Fig Newtons
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	20x90 lb, 20x180 lb, 20x270 lb, 2x20 - 360 lb
lunges (free bar)	2x10 each leg - 70 lb on bar, 15 each leg in Smith machine - 70 lb on bar
squat (Smith)	15x90 lb, 15x110 lb, 15x130 lb
leg extensions	3x15 - 195 lb
leg curls	3x15 - 150 lb

Results:

official results

Comments:

I spent too much time geeking out last night and did not get to bed until about midnight... hauling my sorry ass out of bed at 4:45 was a chore. I got to the gym a little late so had to rush my upper body stuff and then got gassed and had no motivation for core after legs. Oh well.

I showed up for the indoor TT kinda late so had about five minutes to warm up and then it was time to hit it. As usual I jumped the (small) field and was in the lead for a bit but then Ian M started to roll and I was racing for second. At least I made that. :) And I had a great ride! This was my fastest this 'indoor season' by far.

During the second TT I got to witness something pretty incredible. two seconds after the start Ian flatted his rear wheel. He slowly took his bike off the trainer, fixed the flat, put it back on, shifted to the 53x11 (okay, it may have been the 50x11, whatever) and proceeded to nail it all the way to the finish. HE NEVER SHIFTED ONCE. His watts also never dipped below 440 and peaked around 460. Shit.

For my part I was psyched just to get close to my first time and I think this was my second fastest time this season.

The third ride was also pretty good for me. It felt harder but my time was only one second slower. Nice.

ASIDE - I cold not get my heart rate up over about 167 at ALL. Weird. Yet my times were super. Does this mean I'm stronger or just not well rested? In past years I was keeping the HR at around 175 or so all the way to the finish. Maybe I'm just that much older? :)

Anyway, a nice ride for me - I was psyched. Oh yeah, I had a 53 on today for the first time and used it. I was in the 53x12 each time at least twice.

Equipment:

Ti Cycles Hyak, 39/53, 12-25, Neuvation wheels

CycleU indoor TT | weights

Wednesday, March 12, 2008 5:00:21 AM (Pacific Standard Time, UTC-08:00)

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