Thursday, November 29, 2007
| Hrs. Sleeping: |
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| 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: |
5:30 am |
| Distance: |
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| Total Time: |
45 min |
| Total Ascent: |
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| 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: |
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| Results: |
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| Comments: |
Man I was sore from those leg exercises yesterday. Really sore. Like it hurt to sit on the toilet sore. Nothing like doing lunges after taking, oh I don't know, maybe a year off?
Anyway, spinning was great. We started out with 14 15 sec sprints! Then the class got hard. |
| Equipment: |
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Wednesday, November 28, 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: |
5:30 am |
| Distance: |
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| Total Time: |
60 min |
| Total Ascent: |
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| Weather: |
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| Workout Type: |
weights | core |
| Breakfast: |
smoothie |
| Lunch: |
handful of almonds, some toasted soy beans, fish burrito, water |
| Dinner: |
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| Workout Food: |
water |
| Course: |
| leg curls |
3x15 - 135 lb |
| leg extensions |
3x15 - 155 lb |
| hack squat |
12x90 lb, 12x120 lb, 12x140 lb |
| lunges |
20x70 lb, 20x90 lb, 20x90 lb |
| leg curls |
12x105 lb, 12x120 lb, 12x120 lb |
| push-ups |
3x12 |
| plank |
2x180 sec straight, 60 sec right side, 60 sec left side |
| other core |
30 ball passes, 20 bicycles, 20 twisters |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
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| Comments: |
Well, after my first two exercises I walked into the other room and bumped into Tom W who was also doing legs and finished his workout with him. We did three sets of hack squats on the machine and then three sets of lunges on the squat machine. And leg curls again. :)
I'm gonna try to focus on legs more Wednesdays... not heavy, just more exercises. Tom started out with the incline leg press and so this would add two exorcizes. That would be good I think. |
| Equipment: |
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Tuesday, November 27, 2007
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
179 |
| Body Fat: |
8 |
| Time of Day: |
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| Distance: |
8 flights |
| Total Time: |
35 min |
| Total Ascent: |
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| Weather: |
upper 30s, dry, calm |
| 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: |
Martin gets another weather window! The sky was mostly clear, it was not as cold as the previous couple of days, everything was good. And I felt okay too; the runners were not as crippling as before. :) |
| Equipment: |
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Monday, November 26, 2007
| Hrs. Sleeping: |
7 |
| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
Still too scared to check after the holidays... :( |
| Body Fat: |
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| Time of Day: |
5:30 am |
| Distance: |
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| Total Time: |
60 min |
| Total Ascent: |
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| Weather: |
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| Workout Type: |
weights | core |
| Breakfast: |
smoothie |
| Lunch: |
2 handfuls almonds, 1 sleeve Fig Newtons |
| Dinner: |
salad, bread, humus, tomato sauce, ice cream, beer |
| Workout Food: |
water |
| Course: |
| leg curls |
3x15 - 135 lb |
| leg extensions |
3x15 - 155 lb |
| incline leg press |
4x20 - 270 lb |
| push-ups |
15, 15, 12 |
| bent over row |
3x15 - 70 lb barbell |
| shoulder press |
11, 11, 12 - 15 lb dumbbells |
| upright row |
3x12 - 15 lb dumbbells |
| lat pull down |
3x12 - 90 lb |
| plank |
2x180 sec straight, 60 sec let side, 60 sec right side - 30 sec rest between sets |
| other core |
20 bicycles, 20 twisters, 30 side bends to each side - 45 lb |
| back extensions |
15 straight, 15 twisting - 25 lb | |
| Results: |
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| Comments: |
Man, my back was sore after yesterday... it seems riding big gears on hills and reefing on the bars is not what the doctor ordered. :( I can really feel it doing the incline leg press, at first I can't go very deep at all and my back hurts; then on the 3rd set I loosen up and it (usually) feels okay. |
| Equipment: |
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Sunday, November 25, 2007
| Hrs. Sleeping: |
5 |
| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
I was too scared to check... |
| Body Fat: |
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| Time of Day: |
1:00 pm |
| Distance: |
51 miles |
| Total Time: |
3:45 |
| Total Ascent: |
3150 ft |
| Weather: |
mid to low 40s, sunny, calm |
| Workout Type: |
ride |
| Breakfast: |
cereal |
| Lunch: |
2 cheese quesadillas, lemonade |
| Dinner: |
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| Workout Food: |
3 scoops Endurox (in one big bottle, 2 scoops Heed (in another big bottle) |
| Course: |
Leschi, Log Boom Park, Norway Hill, Simonds Rd, Juanita, around Mercer Island, home through the tunnel |
| Results: |
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| Comments: |
Two words: weather window. That's what today was. Previously in Seattle it was majorly cold and tomorrow it's supposed to start raining. But not today; today was gorgeous.
For no good reason I decided to "ride big gears seated on hills to get strong" today... It was probably because Tom W showed up on his fixed gear which sports a 46x16, that's 78 gear inches to you and me. HUGE in other words.
ASIDE - I usually (read: always) ride a 42x18 which is 63 gear inches.
Not only was he riding it, we did some good hills today and he sat down for most of them. So, trying to be like Tom I stuck it in my 50x21 (71 gear inches) and tried to do likewise. It worked most of the time but not all the time.
Fun and tiring.
Oh, did I mention that doing mostly nothing over the Thanksgiving holiday does not help? Mark my words. |
| Equipment: |
Bianchi Volpe, 38/50, 12-25 |
Thursday, November 22, 2007
| Hrs. Sleeping: |
8 |
| 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: |
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): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
5:30 am |
| Distance: |
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| Total Time: |
60 min |
| Weather: |
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| 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: |
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| 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: |
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| Dinner: |
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| 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: |
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| 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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