Sunday, November 18, 2007
Sunday 18 November 2007 - ride
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 7:30 am
Distance: 51 miles
Total Time: about 3 hours?
Weather: mid to upper 40s
Workout Type: ride

Breakfast: 6:30 am - 2 eggs, 3 pieces bread, cheese, peanut butter
Lunch:  
Dinner:  
Workout Food: 4 scoops Endurox (in one big bottle), 3 scoops Heed (in another big bottle)

Course: Leschi, across Mercer Island, across 405, Coal Creek, May Valley, Issaquah-Hobart, Cedar Grove, 169, Jones Rd, Renton, Rainier, Lake WA Blvd, Madrona, Union, home
Results:  
Comments: Boy, I was touting Cedar Grove as being hilly and it was not. :( I guess the last time I was on this road the pace was pretty hot and I was struggling to catch someone, eh?

Anyway, it was a super day! Not too cold, great company (Jim K, RC R, Todd M) and just rode and chatted. I stuck to the front along Jones Road and then got in a good effort all the way up Rainier. It pretty much gassed me but I felt like I needed it and I was feeling a LOT better than one week ago when I could barely hang on. To a bunch of guys on fixed gear bikes!

Today I rode with my GPS that I used in TransPortugal, I love that thing! But after about five miles the overly-complicated handlebar clamp slipped and I had to stuff it in my pocket. But you know what? It still worked!
Equipment: Bianchi Volpe, 38/50, 12-25
road ride
Sunday, November 18, 2007 4:13:05 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Saturday, November 17, 2007
Saturday 17 November 2007 - outdoor exercise class
posted by: Martin
Hrs. Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 9:00 am
Distance:  
Total Time: 2 hours
Weather: 50? Dry at first and then rain for the last 40 minutes
Workout Type: outdoor exercise class with adventX

Breakfast: 6:30 am - smoothie
Lunch:  
Dinner:  
Workout Food:  

Course: EXT at Discovery Park
Results:  
Comments: Jim K was at the class today which makes a huge difference to me... Having friends there is such a boost.

The first part was normal/easy and made tracks to the beach pronto. And then raced right back up! It seems there are two timed runs they do in this class, one is along the beach and basically flat and about .75 miles (this one takes about 4.5 - 5 min) and the other is this trail that goes all the way from the sand up to the top of the bluff (this one takes about 5 min).

The first time we did this uphill run I managed it in 4:50 just barely going under Jim's record of 5:10. Today I somehow hauled myself to the top in something like 4:26 with Jim in second place at something like 4:44. God, half way up I feel like I'm breathing through one of those little straws they hand out to stir your coffee with at McDonalds... I hate that feeling.

Very satisfying though,I wonder if this is sustainable. :) Or if I'll implode and log a massive time the next Saturday I'm able to attend.

Just as Jim and I were congratulating ourselves it was time to hit the sand pit for 24 solid minutes of circuit training. And this is when it started raining. Half an hour later we are ALL covered in sand and soaking wet. And my legs are shaking from all the power hops and cone jumps and sandy hill sprints. The closest thing to a rest we got was the plank.

But I would not show up if it was not a great workout!  I'll see you in two weeks, for sure.
Equipment:  
outdoor exercise class
Saturday, November 17, 2007 4:05:03 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Friday, November 16, 2007
Friday 16 November 2007 - weights | core | stairs
posted by: Martin
Hrs. Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:30 am
stairs - 4:45 pm
Distance:  
Total Time: stairs - 30 min
Weather: Low to mid 50s? But it felt fine and I just wore a short sleeve shirt.
Workout Type: weights | core | stairs

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water

Course:
leg curls 3x15 - 155 lb
leg extensions 3x15 - 135 lb
incline leg press 4x20 - 270 lb
push-ups 3x12
bent over row 3x12 - 70 lb barbell
shoulder press 3x12 - 15 lb dumbbells
upright row 3x15 - 15 lb dumbbells
lat pull down 3x12 - 90 lb
plank 2x3 min, 1 min on the right, 1 min on the left, 30 sec rest between sets
other core NOTHING!
back extensions DITTO
Results:  
Comments: While at the gym I could feel the motivation being steadily leached out of me... I started off fine but when I got to the push-ups (which I obviously suck at) I was not so pumped, even more so for the last couple of exercises and then when it was time for core all I could muster was the plank.

I was so done.
Equipment:  
core | stairs | weights
Friday, November 16, 2007 2:50:48 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Thursday, November 15, 2007
Thursday 15 November 2007 - core | spinning
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:30 am
Distance:  
Total Time: spinning - 45 min
Weather:  
Workout Type: core | spinning

Breakfast:  
Lunch:  
Dinner:  
Workout Food:  

Course: I'm back to 2x3 min for the plank! And I gotta say, the first one felt pretty easy...
Results:  
Comments: We had a different spinning instructor today, Robin. I know she means well but man, it's amazing what a difference there is between her and Abigail.

1) Robin never looks up and is always focused on whatever she is doing so no one ever gets any tips or encouragement!

2) She never explains what she is doing and if I wasn't an used to her style then I might not know what 'pickup' or 'hover', etc. meant.

3) She does not really do what she is tells us to do. I realize instructors get tired and can't always be sprinting when they tell us to do so but at least say you won't... I look to my spinning instructor as an example of what to do. One time she told us to keep our upper body still and not 'bounce' and of course she is bobbing all over the place. :(

Anyway, all my bitching aside, I still go to these classes as I think they are great. And really, you get out of them what you put into them, right? Nothing like an age-old adage to bring it all I home I always say.
Equipment:  
core | spinning
Thursday, November 15, 2007 2:38:31 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Wednesday, November 14, 2007
Wednesday 14 November 2007 - weights | core | stairs
posted by: Martin
Hrs. Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:15 am

stairs - 5:00 pm
Distance:  
Total Time: weights - 60 min

stairs - 30 min
Weather: It was NOT as cold as this morning for sure! Quite pleasant in fact considering the time of year... 50 maybe?
Workout Type: weights | core | stairs

Breakfast: cereal

9:30 am - big handful of almonds
Lunch: grilled tuna panini, bagel, Odwalla juice
Dinner: assorted greens, lentils, onions, wine, ginger snaps, ice cream
Workout Food: water at the gym

Course:
leg curls 3x15 - 135 lb
leg extensions 3x15 - 155 lb
incline leg press 20x270 lb, 20x315 lb, 3x15 - 360 lb
push-ups 15, 15, 12
bent over row 3x12 - 70 lb
shoulder press 3x12 - 15 lb dumbbells
upright row 3x12 - 15 lb dumbbells
lat pull down 3x12 - 90 lb
plank 3x2 min straight, 60 sec each side, 30 sec rest between sets
other core 30 ball passes, 20 bicycles, 10 twisters (I was rapidly losing motivation today...)
back extensions
Results:  
Comments: The gym felt good until it cam time for core work, then I kinda lost steam and tapered off dramatically. It felt odd being here today and then I realized the last time I was at the gym was one week ago!

Today I just walked the Howe Street stairs two at a time. And although I walked them all faster than when we were walking them yesterday morning it felt 100 times easier. Running these is SO hard. Or I am SUCH a wimp and just like to whine.

I was hoping Tony C would join me today but no, Martin goes solo.
Note to self - remember to bring my iPod.
Equipment:  
core | stairs | weights
Wednesday, November 14, 2007 10:06:58 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Tuesday, November 13, 2007
Tuesday 13 November 2007 - stairs
posted by: Martin
Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day: 6:00 am
Distance:
Total Time: 30 min
Weather: upper 40s
Workout Type: stairs

Breakfast:
Lunch:
Dinner:
Workout Food:

Course: Howe Street - 7 flights
Results:
Comments:

Crippled. That's how I felt on the first runner... Jim K is captain of this train and his deal is we start with a walking flight and then alternate running and walking until done. Each week we add one flight and each week the first running flight just slays me. Today was no different.

Howe Street goes up (and up and up and up...), crosses a street and then goes up some more. Only this last part is steeper and each step is longer. I swear, each time I start up that last section I feel like I'm on a leash and someone is holding me back or something. It's like I'm in the Matrix only I just get to move slowly and I don't have any special powers.

RC was there again - bless his heart. Doing these solo would blow. The more the merrier I say.

Today Jim timed us and I was amazed. We were doing the running flight in one minute flat and the walking flight in just a hair under two minutes. That's just up mind you, we're not super men.

Equipment: running shoes, shorts and two wicking shirts
stairs
Tuesday, November 13, 2007 9:45:04 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Sunday, November 11, 2007
Sunday 11 November 2007 - ride
posted by: Martin
Hrs. Sleeping: Uh... 6 I think? Not enough.
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day: 8:00 am
Distance: No idea as I _still_ don't have any instrumentation on my bike...
Total Time: 4 hours
Weather: 50, kinda windy, dry
Workout Type: ride

Breakfast: smoothie
Lunch:
Dinner:
Workout Food: 1.5 big bottles of Heed (3 scoops each), one food bar

Course: Leschi, Arboretum, 23rd, Log Boom Park, Hollywood Hill, Paradise Lake loop, Log Boom, Lake City Way, UW, Arboretum bypass, down to Lake WA, up Madrona, Union, home
Results:
Comments:

I felt like dirt today. Nutrient-free dirt at that. Dirt from the sandy wasts of the Sahara; from the strip mines of the central US.

Last week, in spite of being crazy hung over, I had a decent ride. Today, after doing nothing but eating for two days I was hating it. At first I thought it was just the wind but I was suffering on the hills too.

Other than Jim K everyone else was on a fixed gear today. I kinda wish I'd known and would have done likewise but then again, all these guys ride a significantly larger gear (42x16, 44x18) than I do (42x18) and it would have been pretty hard to keep up. As it was I was not talking very much at all today. Gotta let it go I suppose.

Equipment: Bianchi Volpe, 38/50, 12-25
road ride
Sunday, November 11, 2007 5:04:26 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Thursday, November 08, 2007
Thursday 8 November 2007 - core | spinning
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day: 5:30 am
Distance:
Total Time:

core - 30 min

spinning - 45 min

Weather:
Workout Type: core | spinning

Breakfast:
Lunch:
Dinner:
Workout Food: water

Course: The usual sets of plank and then loads of other stuff. And by loads I mean lots.
Results:
Comments: Wow, spinning was hard today. I could not rise above the heaviness and so could not go really hard. Still a good workout though; my instructor (Abigail) is one of the best I have ever had for sure.
Equipment:
core | spinning
Thursday, November 08, 2007 4:52:33 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Wednesday, November 07, 2007
Wednesday 7 November 2007 - weights | core | ride | CycleU indoor TT
posted by: Martin
Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight: 5:00 pm - 178
Body Fat:
Time of Day:

gym - 5:15 am

ride - 1:00 pm

indoor TT - 5:15 pm, 6:15 pm

Distance:
Total Time:

gym - 60 min

ride - 2 hours

indoor TT - 60 min?

Weather:
Workout Type: weights | core | ride | CycleU indoor TT

Breakfast:
Lunch:
Dinner:
Workout Food:

gym - water

ride - Perpetuem

indoor TT - Heed


Course:
leg curls 3x15 - 135 lb
leg extensions 3x15 - 155 lb
incline leg press 20 (270 lb), 20 (315 lb), 3x15 (360 lb)
push-ups 15, 15, 13 [I sure suck at doing push-ups!]
bent over row 3x15 - 60 lb barbell
shoulder press 12, 12, 12 - 15 lb dumbbells
upright row 13, 14, 12 - 15 lb dumbbells
lat pull down 14, 14, 12 - 90 lb
plank 2x180 sec, 60 sec right side, 60 sec left side - 30 sec rest between sets
other core 30 ball pass, 30 twisters
back extensions

20 straight, 20 twisters - 20 lb

ride - Log Boom Park, Hollywood Hill, Paradise Lake loop, Log Boom

Results:

I'll post 'em as soon as I get 'em... Sheesh, sometimes CycleU kinda pisses me off with their level of professionalism about this stuff.

Finally - the official results.

Comments: On the ride today I went out with a few of the women that race on ByrneInvent and tried to teach them a bit about tactics. This is pretty hard when you are not actually racing and the next event is still months and months away but I did my best and kept the conversation limited to just the concepts of attacking and blocking. And it was fun! I tried to give them just two or three things to take away from the ride and I hope I succeeded.

I got to the indoor TT with _very_little time to spare... after the ride I had to run downtown to get my hair cut (because I'm getting MARRIED in two days!) and then it was back out to Sand Point way. My first time was around 15:20 which is not too bad but my second was around 15:50 which kinda illustrates my fitness at this time of year. Usually, as I get fitter, my second time gets closer to my first (and my first gets a little faster as well). But I was not going 100 percent either - by conscious choice. During the first event I was going maybe 90 the whole time and during the second one when I saw that I was going to be the fastest pretty easily I slacked off to maybe 85 percent (if you can accurately quantify this sort of thing...).

That means I have a little more in the tank which makes me happy. :) I heard the fastest time of the evening was around 14:55 which is attainable for me in a month maybe?

I probably _seems_ like I did a ton of work today but the ride was the slowest i have ever gone on that loop... no biggie at all.

Equipment: Bianchi Volpe, 38/50, 12-25
core | CycleU indoor TT | road ride | weights
Wednesday, November 07, 2007 4:47:28 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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