Thursday, December 06, 2007
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Total Time: | spinning - 45 min |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | I felt like I had to catch up with all the core work I have been missing so I did. I did all my planks, twisters, leg lifts and back extensions with 25 pounds.
Spinning was super. After warming up we did five 5 min efforts with ever increasing resistance until the last minute when we dialed it down and tried to speed up. Good stuff. |
| Equipment: | |
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 4:45 pm - 181 |
| Body Fat: | |
| Time of Day: | gym - 5:00 am
CycleU indoor TT - 4:45 pm |
| Distance: | |
| Total Time: | gym - almost 2 hours!
CycleU indoor TT #1 - about 15:25?
CycleU indoor TT #2 - about 15:45? |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core | CycleU indoor TT |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull-down | 15, 14, 12 - 90 lb | | incline leg press | 20x90 lb, 20x180 lb, 15x360, 12x410 lb, 12x410 lb | | hack squat | 15x90 lb, 15x120 lb, 15x120 lb | | lunges | 20x70 lb, 20x90 lb, 20x90 lb | | leg extensions | 15x175 lb, 15x195 lb, 15x195 lb | | leg curls | 12x90 lb, 15x105 lb, 15x120 lb | | plank | 2 min | | other core | 30 ball passes, 20 twisters | |
| Results: | official CycleU results |
| Comments: | Yeah! Now that was a weight workout.
Several weeks ago I did legs with Thom W and a few days ago we decided to try and do it again. We're pretty equal (when it comes to legs anyway) and so this was great. I was able to jump right into his workout and use the same weights and do the same amount of reps. Of course I was at the gym way too long buy hey, I'll figure it out.
At the indoor TT I was really worried that the weights would make me pay a big price and totally die but it was not as bad as I thought. Sure, I felt the effects of the gym but I was able to do okay.
In the first race Ian M just killed it. He says he's about eight pounds lighter than last year and is stronger to boot. Nice. I went out too hard and faded quit a bit towards the end. In the second race everyone was taking it easy or something and I was in the lead at the half way point. Then came the big hill and Ian soared into the lead. Dustin V was also holding back but started to gain on my as I faded again. With about two minutes left he sensed he could catch me and put in a huge effort. With a few seconds to go he caught me and I had to push like hell just to hold him off. Which I managed to do by just three seconds. I was done. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Tuesday, December 04, 2007
| Hrs. Sleeping: | 4 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 180 |
| Body Fat: | 9 |
| Time of Day: | |
| Distance: | 8 flights |
| Total Time: | 35 min |
| Total Ascent: | |
| Weather: | mid 40s? damp at times, light wind |
| Workout Type: | stairs |
| Breakfast: | yogurt, protein powder, jam, granola, banana |
| Lunch: | artichoke dip, pita chips, carrots, piece of pizza, 2 handfuls of almonds |
| Dinner: | sautéed veggies, pot stickers, veggie shau mai, glass of wine |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Today Jim K, RC R and I were going to do nine flights and instead Jim decided to mix it up a little... On our eighth flight we ran up two sections and then came back down one, repeat until you get to the top. It was a nice change of pace.
And it was comparatively balmy out today! What a change from Saturday when it dumped snow and then Sunday and most of Monday when it dumped rain.
I was so groggy this morning. five hours of sleep two nights ago and four last night... not good. |
| Equipment: | |
Monday, December 03, 2007
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 179 |
| Body Fat: | 8 |
| Time of Day: | |
| Distance: | |
| Total Time: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | pushups |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | 3x15 |
| Results: | |
| Comments: | That's right, 45 pushups is exactly what I did today.
Man, I feel like the proverbial big, fat slob... I woke up and had NO motivation to go to the gym. And it's absolutely dumping rain outside. So after dicking around for 1.5 hours I finally figured I might try something at home. Well these pushups are as far as I got. So there. No core, no nothing. |
| Equipment: | |
Saturday, December 01, 2007
| Hrs. Sleeping: | 5 + 1 (I took Shelley to the airport at 4:15 and when I came home I managed to sleep about one more hour) |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:00 am |
| Distance: | |
| Total Time: | 2:15 |
| Total Ascent: | |
| Weather: | mid 30s, partly cloudy, relatively calm |
| Workout Type: | outdoor exercise class with adventX |
| Breakfast: | 6:30 am - cereal |
| Lunch: | 12:00 pm - 3 scoops Endurox
1:00 pm - cereal |
| Dinner: | 6:30 pm - The Information School (where I work) had their Christmas party tonight so I dutifully gorged myself on everything. Excess, it's not just a funny word with lots of consonants it's a way of life. |
| Workout Food: | |
| Course: | EXT at Discovery Park |
| Results: | |
| Comments: | Once again Jim K was there so this class was great! I was not sure if I was dressed warmly enough and although my knees did turn kinda blue I felt totally fine the entire time.
We did lots of circuits today. And then we did some circuits - sheesh. We went to the upper sand pit, and did a circuit there.
ASIDE - a 'circuit' in this context means 10 reps of 10 exercises at 10 different stations and you kinda run/jog from station to station.
Then we did another. Next came some core work on the bluff and then we ran down to the beach and while the slower groups were heading off on the flat timed run we did this amazingly hard exercise. We stood on one leg, untied our shoe, took off our sock, put it in the shoe and hopped on one foot across the parking lot, touched a wall and then hopped back and put on our shoe AND tied it without ever putting out foot down. Then we did it with the other leg. I could not believe how much my legs were shaking after that.
Now it was time to run down and back the trail and then two more circuits on the beach. Then we did the timed run UP THE HILL back to the bluff. Ouch. Jim and I resolved to not start like insane people and the pace was actually very civil. About half way up I pulled ahead and ended up finishing in just under five minutes which really surprised me. I thought I'd be slower for sure.
More core on the bluff, more exercises in the sand and then jog back to the very top of the park for "100 of any exercise you want" according to John C. Jim, Lana and I decided on pushups and steam engines, alternating sets of 20 until we hit 100.
Crap, I am so done. |
| Equipment: | thick SIR socks, running shoes, shorts, 2 long sleeve tops, cycling cap, fleece gloves |
Thursday, November 29, 2007
| Hrs. Sleeping: |
|
| Pulse (waking): |
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| Pulse (rising): |
|
| Difference: |
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| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 am |
| Distance: |
|
| Total Time: |
45 min |
| Total Ascent: |
|
| Weather: |
|
| 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: |
|
| Results: |
|
| 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): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 am |
| Distance: |
|
| Total Time: |
60 min |
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
smoothie |
| Lunch: |
handful of almonds, some toasted soy beans, fish burrito, water |
| Dinner: |
|
| 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: |
|
| 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): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
179 |
| Body Fat: |
8 |
| Time of Day: |
|
| Distance: |
8 flights |
| Total Time: |
35 min |
| Total Ascent: |
|
| Weather: |
upper 30s, dry, calm |
| Workout Type: |
stairs |
| Breakfast: |
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| Lunch: |
|
| Dinner: |
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| Workout Food: |
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| Course: |
Howe Street |
| Results: |
|
| 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): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
Still too scared to check after the holidays... :( |
| Body Fat: |
|
| Time of Day: |
5:30 am |
| Distance: |
|
| Total Time: |
60 min |
| Total Ascent: |
|
| Weather: |
|
| 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: |
|
| 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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