Thursday, November 22, 2007
| Hrs. Sleeping: |
8 |
| Pulse (waking): |
|
| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
12:24 am |
| Distance: |
5.5 miles? |
| Total Time: |
50 min |
| Weather: |
clear, calm, sunny, low 50s |
| Workout Type: |
run |
| Breakfast: |
9:30 am - bread, fruit, almond butter, jam, honey, water |
| Lunch: |
3:00 pm - crackers, cheese, grapes, eggnog |
| Dinner: |
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| Workout Food: |
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| Course: |
South Beach, Cattle Point, back via the ridge trail |
| Results: |
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| Comments: |
What an awesome day! Shelley, Lucca and I all went for a run along the south edge of San Juan Island and you cold see for miles and miles... Mt. Baker was out in force. This is the first time I can remember ever exercising with Lucca; ever. Unless you count that day last winter when we all did a bit of skate skiing in Leavenworth.
Years and years ago I rode this route on my mountain bike but as we looped back I saw that now bicycles at not allowed. :( It seems that mixed use nowadays really means you can mix it up as much as you want as long as everyone is walking.
We all thought it was going to be cold so we started with gloves, hats and at least two layers on. Right away I was warm, and after a bit off came the gloves and hat. Which was a nice surprise really. This road is pretty exposed and up on a ridge and it would have sucked to be whipped by the wind.
So the run was out on the road and back on the trail. I really like trail running, it's one thousand times more interesting than being on the blacktop and it's a much softer surface too which my body really appreciates. Except for the first steep section that goes up to the ridge this trail is fairly wide meaning that three people can walk side-by-side no problem. then you cruise along he ridge line and finally descend to the parking lot at the trailhead. |
| Equipment: |
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Wednesday, November 21, 2007
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
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| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 am |
| Distance: |
|
| Total Time: |
60 min |
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
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| Lunch: |
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| Dinner: |
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| Workout Food: |
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| Course: |
| leg curls |
3x15 - 135 lb |
| leg extensions |
3x15 - 155 lb |
| incline leg press |
20x270 lb, 20x315 lb, 3x15 - 360 lb |
| push-ups |
3x12 |
| bent over row |
3x12 - 70 lb barbell |
| shoulder press |
3x13 - 15 lb dumbbells |
| upright row |
3x12 - 15 lb dumbbells |
| lat pull down |
3x12 - 90 lb |
| plank |
2x180 sec, 60 sec right side, 60 sec left side |
| other core |
30 ball passes, 20 side bends each side with 45 lb |
| back extensions |
20 straight, 20 twisting - 20 lb | |
| Results: |
|
| Comments: |
The leg press felt pretty good today but I'm so sure I can muster the motivation like I used to do either up the weight or the reps. By contrast all the upper body stuff felt hard and flat. |
| Equipment: |
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Tuesday, November 20, 2007
| Hrs. Sleeping: |
7 |
| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
6:00 am |
| Distance: |
8 flights |
| Total Time: |
30 min |
| Weather: |
50? At least it was dry - the view of downtown Seattle is always amazing. |
| Workout Type: |
stairs |
| Breakfast: |
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| Lunch: |
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| Dinner: |
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| Workout Food: |
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| Course: |
Howe Street |
| Results: |
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| Comments: |
Jim K had to miss today but RC R showed up. It was great, we ran a little slower than usual and I was not gassed after the second flight! :) We also stood around less at the top and bottom which was nice. All in all a super workout. |
| Equipment: |
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Sunday, November 18, 2007
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| 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 |
Saturday, November 17, 2007
| Hrs. Sleeping: |
7 |
| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
9:00 am |
| Distance: |
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| 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: |
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| Dinner: |
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| Workout Food: |
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| Course: |
EXT at Discovery Park |
| Results: |
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| 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: |
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Friday, November 16, 2007
| Hrs. Sleeping: |
7 |
| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
gym - 5:30 am
stairs - 4:45 pm |
| Distance: |
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| 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: |
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Thursday, November 15, 2007
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
|
| Body Fat: |
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| Time of Day: |
5:30 am |
| Distance: |
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| Total Time: |
spinning - 45 min |
| Weather: |
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| Workout Type: |
core | spinning |
| Breakfast: |
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| Lunch: |
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| Dinner: |
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| Workout Food: |
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| Course: |
I'm back to 2x3 min for the plank! And I gotta say, the first one felt pretty easy... |
| Results: |
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| 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: |
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Wednesday, November 14, 2007
| Hrs. Sleeping: |
7 |
| Pulse (waking): |
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| 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: |
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Tuesday, November 13, 2007
| 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 |
Sunday, November 11, 2007
| Hrs. Sleeping: |
Uh... 6 I think? Not enough. |
| Pulse (waking): |
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| 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 |