Martin's training diary

Monday 2 June 2008 - weights | core | commute

2008-06-02T13:20:03-07:00

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:
Distance:	9 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull down	2x20 - 90 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, 30 ball passes, 2x50 steam engines, 70 leg extensions, 30 twisters - 10 lb
back extensions	20 straight, 20 twisting - 25 lb

Results:

Comments:

Equipment:

Raleigh town bike, 38x16

Thursday 29 May 2008 - core

2008-05-29T16:38:17.5805388-07:00

Hrs. Sleeping:	6
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):
Total Ascent:
Weather:
Workout Type:	core

Breakfast:	6:00 am - smoothie
Lunch:	9:30 am - 2 pieces pizza 1:30 pm - steamed veggies, Stonewall's Jerquee, Promax bar
Dinner:
Workout Food:	water

Course:	2x180 sec plank, 60 sec plank to each side 2x40 clam knee lifts to each side, 40 side leg lifts to each side 30 ball passes, 50 steam engines, 30 twisters - 10 lb, 70 leg extensions 2x15 sit-ups on incline board 40 back extensions (20 straight, 20 twisting) - 25 lb
Results:
Comments:	Just some core; no aerobic anything for Martin today...!
Equipment:

Wednesday 28 May 2008 - weights | walk | commute

2008-05-28T23:13:32-07:00

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:
Distance:	walk - 2 miles commute - 15 miles ish total
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	weights \|walk \| commute

Breakfast:
Lunch:
Dinner:
Workout Food:

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull down	2x20 - 90 lb
hack squat machine	15x210 lb, 3x15 - 230 lb
incline leg press	20x270 lb, 2x20 - 360 lb
walking lunges	3 x down and back in the aerobics room with 35 lb dumbbells
leg extensions	3 drop sets, 195 (15x) and 135 lb (8-12 reps)
leg curls (seated)	3 drop sets, 165 (15x) and 120 (2x) and 135 lb (10-20 reps)

Results:

Comments:

Weights were okay, I was not strong but got in some extra reps as the workout progressed. The ride in to work was also okay (or so I thought) but when it came to ride home...

oh
my
god.

My legs were SO done... I thought it would be sweet to ride over to Bellevue, meet Shelley and then drive home with her and I sorely underestimated the time it takes to get anywhere on a single speed bike and how thoroughly trashed I was. And my bike has a tiny gear. And platform pedals.

Shelley gets off at 5 and I left my work at about 4:10. At 4:40 I get to the WEST side of the I-90 floating bridge. Obviously I have about as much chance of making it to her office in Bellevue by 5 as Scott McClellan has of getting George Bush to admit that his book is factual.

So I call her on the phone, apologize and turn around to ride home. Christ. I had to walk up several hills... It's pretty steep climbing up from Leschi unless you want to throw in a massive detour and I was toast. And when you can't pull up on the pedals... it was a sad scene.

Equipment:

Raleigh town bike, 38x16

Tuesday 27 May 2008 - core | Pacific Raceways CR

2008-05-28T00:33:40-07:00

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym - 5:15 am race - 7:00 pm
Distance:
Time (total):	gym - 30 min
Time (moving):	1:05
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	core \| Pacific Raceways CR

Breakfast:	6:30 am - cereal 9:00 am - Promax bar
Lunch:
Dinner:
Workout Food:	G2 the "low calorie hydrator" It was all I could find at the store; marketing, sheesh...

Course:	gym: plank - 180 sec, 120 sec, 60 sec to each side 2x40 clam knee lifts to each side, 40 side leg lifts to each side 30 ball passes, 30 twisters - 10 lb, 80 steam engines, 70 leg extensions 40 back extensions (20 straight, 20 twisting) - 25 lb race: clockwise up the escape road
Results:	Masters - 3rd official results
Comments:	Oh my... This (not local) Excel guy took OFF from the f'n gun and seeing as no one was going with, 100 m later I jumped to join him. I got away clean and it took me about 500 m to catch him and we got to work. He pulled down the hill, I pulled up and we swapped the lead on the flats. As we approached the hill for the second time he turned to me and said, "I think we have a better chance if you lead on the hill." I was like fine, I pulled into the hill, up the hill and he was gone. Shit, this is way too early to go solo I'm thinking. Once the field sees this guy coming back they are going to chase me down pronto. But what can you do? I opted for the 'put your head down and go anyway' plan. Cut to 20 minutes later and Rory is ringing the bell for prime number one. I'm out of site and feeling pretty darn good considering it has been ages since I have put out an effort like this. 15 minutes later I get the bell for the second prime and the pack is still nowhere to be seen but I'm not going quite as fast as I was earlier... Brian S was walking the circuit and gave me the time gap a couple of times. First I had one minute and then I think it was up to 1:30 before it started coming back down. And then I saw it. As I rounded the corner at the top of the descent you can see way back along the course and there were three riders coming after me. With four laps to go they were gaining but by then it was just two. I could recognize Kerry F and the other one was wearing orange so I was hoping it was Dave H. As I crossed the line with three laps to go Kerry and Dave caught me. Damn. I think Kerry must have pulled three straight laps to do this - he is amazing! In retrospect Dave should have gone right then but he was tired. Turns out Kerry was even more tired. Anyway, I kept pulling for a bit (I kinda got a second wind) and by the time we started attacking Kerry he had pretty much recovered. We got in two attacks each and then it was time to sprint. Other than the short attacks, the pace of the last two laps was pretty sedate and that gave Kerry the edge he needed. I lead it out and Dave could only watch Kerry pass him and take the win. I found out later that the third rider was Matt H but he was not feeling too hot today and then he had a pedal blow up! That will slow you down every time. :( Oh well, two primes and 3rd is not bad. Three more laps would have been even better. If anyone cares, I was in the 53x23 on the climb each time (in the saddle) and in the 53x14 on the flats up top. When I saw I was getting caught I managed to stuff it into the 13 for one lap. 53x12 on the descent.
Equipment:	Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels

Brian took some pictures at the race.

Monday 26 May 2008 - 7 Hills of Kirkland

2008-05-26T20:37:25.1044467-07:00

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:	179
Body Fat:	9
Time of Day:	8:30 am
Distance:	38 miles
Time (total):	2:45
Time (moving):	2:17
Time (stopped):	25 min
Speed (moving):	16.6 mph
Speed (overall):	13.8 mph
Total Ascent:	2446 feet
Weather:	overcast, mid 50s, some sprinkles
Workout Type:	ride

Breakfast:	cereal
Lunch:
Dinner:
Workout Food:	water, banana

Course:	7 Hills of Kirkland
Results:
Comments:	What a cool ride! There is a 40 mile loop, a metric century and a full century but the later kinda stray outside of Kirkland... :) There is one food stop at roughly the half way point and it really is pretty much all up and down. We met Dawn and Kevin along the way and chatted a bit - all very social. A nice change from racing. Oh yeah, we needed out lowest gear on two hills! I did not think that was going to happen but these things are steep.
Equipment:	Co-Motion Robusta, 30/42/55, 12-25,

Saturday 24 May 2008 - ride

2008-05-24T03:40:55-07:00

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	11:30 am
Distance:	35 miles
Time (total):	2:50
Time (moving):	2:11
Time (stopped):	39 min
Speed (moving):	15.8 mph
Speed (overall):	12 mph
Total Ascent:	2558 feet
Weather:	blue sky, sun, 70, calm
Workout Type:	ride

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:	counter-clockwise around Vashon Island
Results:
Comments:	The weather turned really nice and so we lucked out. Did you know this is a pretty hilly island? Well it is. The highway that runs down the length of it is the flattest stretch of road; everything else is basically up and down. But super scenic. And if you stay off the main highway there are very few cars.
Equipment:	Co-Motion Robusta, 30/42/55, 12-25

Here are some pictures from our ride.

Friday 23 May 2008 - walk | commute

2008-05-23T03:47:33-07:00

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:
Distance:	walk - 4 miles commute - 14 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	lower mid 50s, some clouds
Workout Type:	walk

Breakfast:
Lunch:
Dinner:
Workout Food:

Course:	to Gas Works Park and back
Results:
Comments:
Equipment:

Thursday 22 May 2008 - commute

2008-05-22T04:22:24-07:00

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:
Distance:	14 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	around 60 degrees, some clouds
Workout Type:	commute

Breakfast:
Lunch:
Dinner:
Workout Food:

Course:
Results:
Comments:	I took the long way home today, all waterfront all the time. And I forgot my bottle... Nothing like not having any water to make you realize how much you want it.
Equipment:	Raleigh town bike, 38x16

Wednesday 21 May 2008 - weights | commute | Ride of Silence

2008-05-21T04:12:37-07:00

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:
Distance:	commute - 9 miles Ride of Silence - 14 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	weights \| commute \| ride

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull down	2x20 - 90 lb
squat (Smith)	15x145 lb, 15x165 lb, 2x15 - 185 lb
hack slide	15x110 lb, 15x130 lb, 15x150 lb, 15x170 lb
incline leg press	3 drop sets: 15x360 lb and 15x270 lb, 20x360 lb and 20x270 lb, 20x360 lb and 30x270 lb
leg extensions	3 drop sets: 15x195 lb and 135 lb
leg curls	3 drop sets: 15x165 lb and 120 lb

Results:

Comments:

So... this was my first time participating in the Ride of Silence and I'm not sure I get it. Oh, I get the purpose but not the implementation. It's supposed to raise awareness for cyclists hurt or killed by automobiles but in my humble opinion it just pisses off all the motorists.

You are supposed to ride silently (literally) around the city. So imagine this group of about 80 riders moving along at 10 mph. Now imagine that no one can say anything to the cars that get stuck behind it. and that there is no signage or police escort. Oh yes, they loved us.

It was so slow (our cyclometer said 8 mph AVERAGE SPEED) and it got cold enough that Shelley and I just turned around at the half way point. We were both shivering to death.

Equipment:

commute - Raleigh town bike, 38x16
ride - Co-Motion Robusta

Here are some pictures of the ride.

Tuesday 20 May 2008 - Pacific Raceways CR

2008-05-20T03:54:51-07:00

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	7:00 pm
Distance:
Time (total):	about 55 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	low 50s, cloudy, windy at the start, not so bad at the finish
Workout Type:	race

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:	flats - points race
Results:	Masters - tie for 2nd official results
Comments:	This is one of the best courses that Rory has! After a 'neutral' (meaning you can go fast but there are no points) lap every lap is worth two points for the first person across the line and one for second. This means there is NEVER a bad time to attack and attack we did. Unfortunately we kept getting a fast rider in the breaks that could sprint but would not pull... Oh well, that happens and you have to deal with it. We managed to win almost all of the sprints but these hangers-on would got second too many times for my liking. Twice I got away with one guy and no matter what he just would not work. But of course he absolutely killed himself to hang onto my wheel. After towing him around for an entire lap I finally got him to take a couple of 10 second pulls but it was not enough and we got caught. Towards the end I got away with Dave H, Alan W, Alistair L and this sprinter guy. After many laps the pack finally caught us (too much dicking around I guess) and so we decided to set it up for Mick G. Although not the smoothest leadout it worked. Alan took it around the last corner, Alistair took it from the start of the last straight and I did the final pull. It was hugely satisfying! Now we just need to get Jim K on board so he won't try to sprint past Mick and pull loads of other riders with him. :)
Equipment:	Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels

Monday 19 May 2008 - commute | walk

2008-05-19T14:39:11.2032955-07:00

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	walk - 12 pm
Distance:	commute - 9 miles walk - 2.5 miles?
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	70, high clouds, calm
Workout Type:	commute \| walk

Breakfast:	cereal
Lunch:
Dinner:
Workout Food:

Course:	walk - UW marsh
Results:
Comments:	I woke up to a blaring alarm and promptly decided not to go to the gym. The ride in to work was nice... T-shirt and shorts weather at 7:30 am is always a good thing. It was just four of us on the walk today, Andy G and I chatted about hiking. I had one of those dreamy moments where I realize there is SO much stuff to do besides work... Better start playing the lottery I guess.
Equipment:	Raleigh town bike, 38x16