Monday, December 17, 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: | 6:30 am - smoothie |
| Lunch: | 10:00 am - Promax bar
11:00 am - leftovers |
| Dinner: | salad, brussel sprouts, tempeh, glass of wine, ice cream |
| Workout Food: | |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 90 lb | | lat pull-down | 3x15 - 90 lb | | plank | 2x180 sec straight, 60 sec on each side | | other core | 30 ball passes, 40 steam engines, 30 twisters w/5 lb, 15 sit-ups on incline board | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | I came this close to not going to the gym this morning... but half way through the workout it got better. "The moral of the story..." and all that I guess. |
| Equipment: | |
Sunday, December 16, 2007
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 7:30 am |
| Distance: | 62 miles |
| Total Time: | 4 hrs [3:31 riding time] |
| Total Ascent: | 2780 ft |
| Weather: | low 40s, light wind, dry |
| Workout Type: | Hank ride | team ride |
| Breakfast: | 6:00 am - smoothie |
| Lunch: | 12:00 pm - piece of pizza, some yummy bean dish Shelley made |
| Dinner: | |
| Workout Food: | Clif bar, 4 scoops Endurox in one big bottle, 3 scoops Heed in another |
| Course: | Hank ride - around Mercer Island counter-clockwise
team ride - Leschi, Seward Park, Rainier, around Mercer Island, Leschi, Madrona, Union |
| Results: | |
| Comments: | Wake up call this ride was.
Other than maybe one spin class per week and a couple of indoor TTs per month I really have not been on my bike at all... Loads of other crap like stairs, running around in a park, some weights but guess what; it just does not equal TITS (Time In The Saddle). I was not breathing that hard but my legs were toasty way too early on.
I managed one extended pull on Mercer Island while on the Hank ride and another on Rainier but then going around the island the second time I could NOT maintain the 23 mph that this one guy wanted to go. I practically got dropped. |
| Equipment: | Bianchi Volpe, 38/50, 12-25
This is only my second ride outdoors with my new cleat position (I shoved them as far back as they would go) and it feels fine so I'm sticking with it. |
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 7:30 am |
| Distance: | 62 miles |
| Total Time: | 4 hrs [3:31 riding time] |
| Total Ascent: | 2780 ft |
| Weather: | low 40s, light wind, dry |
| Workout Type: | Hank ride | team ride |
| Breakfast: | 6:00 am - smoothie |
| Lunch: | 12:00 pm - piece of pizza, some yummy bean dish Shelley made |
| Dinner: | |
| Workout Food: | Clif bar, 4 scoops Endurox in one big bottle, 3 scoops Heed in another |
| Course: | Hank ride - around Mercer Island counter-clockwise
team ride - Leschi, Seward Park, Rainier, around Mercer Island, Leschi, Madrona, Union |
| Results: | |
| Comments: | Wake up call this ride was.
Other than maybe one spin class per week and a couple of indoor TTs per month I really have not been on my bike at all... Loads of other crap like stairs, running around in a park, some weights but guess what; it just does not equal TITS (Time In The Saddle). I was not breathing that hard but my legs were toasty way too early on.
I managed one extended pull on Mercer Island while on the Hank ride and another on Rainier but then going around the island the second time I could NOT maintain the 23 mph that this one guy wanted to go. I practically got dropped. |
| Equipment: | Bianchi Volpe, 38/50, 12-25
This is only my second ride outdoors with my new cleat position (I shoved them as far back as they would go) and it feels fine so I'm sticking with it. |
Saturday, December 15, 2007
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:00 am |
| Distance: | |
| Total Time: | |
| Total Ascent: | 2 hrs |
| Weather: | low 40s, occasional sprinkle, WINDY |
| Workout Type: | outdoor exercise class with adventX |
| Breakfast: | 6:30 am - cereal |
| Lunch: | 12:00 pm - 2 pieces of toast, left over sloppy joe sauce, peas, cereal |
| Dinner: | |
| Workout Food: | |
| Course: | EXT at Discovery Park |
| Results: | |
| Comments: | I felt pretty good today! For a change I was not sucking wind like on Tuesday... We did a sped up warmup because the wind was freezing everyone and then ran down to the lighthouse for the usual timed run along the water.
For a change the wind was at our backs! That was awesome. John claimed we ran the roughly .75 mile course in 5:05. I was resolved to go fast today and maybe beat the 'record' (4:55) and so took off uncharacteristically fast. With about one quarter of the run left, this guy pulls a beautiful pass on me. It was like he chose his spot and then just did it. Very nice. I tried to stay with him but could not and opened up a 50' gap on me. And then right before the finish Jim K also came around me. Way to go Jim!
Not to be outdone I hammered the stairs up to the bluff (no one stayed with me this time...) and also pushed the last run back to the finish as much as I could. I must have been feeling competitive. :)
At the end we did eight minutes of this circuit. 10 jumping jacks, run to the next station, 10 push-ups, run to the next station, 10 steam engines, run to the next station and then 10 burpies. Repeat for eight minutes. Those damn burpies just slay me; it was really hard.
As I type this I can feel my calves contracting... Running just is not my bag. But this class is super. |
| Equipment: | |
Friday, December 14, 2007
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 am |
| Distance: | |
| Total Time: | 60 min |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | Tacher Christmas party! |
| Workout Food: | |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull-down | 3x15 - 90 lb | | plank | 2x180 sec straight, 60 sec on each side | | steam engines | 2x40 | | ball passes | 30 | | twisters | 3x30 - 5 lb | | incline sit-ups | 3x20 | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | I had my first really good feeling upper body workout in a while, nice. And lots of core; I need to stay on that or my back is sure to suffer in the summer...
I did not touch my legs to rest them a bit after Tuesday/Wednesday/Thursday and prior to the weekend. |
| Equipment: | |
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Total Time: | core - 30 min
spinning - 45 min |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | plank - 2x180 sec straight, 60 sec on each side
2x40 steam engines
2x20 leg scissors
2x30 twisters
40 back extensions (20 straight, 20 twisting) - 25 lb |
| Results: | |
| Comments: | Abigail (my spinning instructor) has been in FIRE. I heard from two different sources that she just killed it Tuesday and today was no picnic. I guess that's why I show up.
We did this great 'pyramid' that consisted of one minute heavy, one minute easier but with increased cadence, two minutes heavy, one minute easier, three minutes heavy, you get the idea. For a break we got to do four minutes with heavy resistance after that... |
| Equipment: | |
Wednesday, December 12, 2007
| Hrs. Sleeping: |
5 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:00 am
stairs - 4:40 pm |
| Distance: |
|
| Total Time: |
stairs - 40 min |
| Total Ascent: |
|
| Weather: |
40, calm, dry |
| Workout Type: |
weights | stairs |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
| push-ups |
3x15 |
| seated row |
3x15 - 90 lb |
| shoulder press |
3x15 - 25 lb |
| lat pull-down |
3x15 - 90 lb |
| plank |
180 sec |
| incline leg press |
20x90 lb, 20x180 lb, 15x360 lb, 12x410 lb, 12x410 lb |
| hack squat |
15x90 lb, 15x120 lb, 15x140 lb |
| lunges |
20x70 lb, 20x90 lb, 20x100 lb |
| leg extension |
15x175 lb, 15x195 lb, 15x215 lb |
| leg curl |
15x120 lb, 15x120 lb, 15x120 lb | |
| Results: |
|
| Comments: |
Having a workout partner is great! You lift heavier weights, someone is there to motivate you and you actually show up to the gym in the first place. Once Again Thom W and I assaulted our legs as only two relatively weak, average, not super obsessed about going to the gym guys can.
And it was actually a super workout. My back is feeling a little better these days and I can go slightly deeper on all the presses which is giving me some confidence. For a while there when I got anywhere near 90 degrees in my knee angle my back would speak to me. Usually it was saying stuff like, "Dude, you're a fool for trying to lift this weight..." or similar but now it's saying stuff like, "C'mon, I dare ya..." It's a nice change.
Thom is a tiny bit stronger so that is good for me - motivation and all that.
At the Howe Street stairs I just walked up fast two at a time for 40 minutes and called it good. The first two flights were sluggish, believeyoume. Then it got better. I had my iPod with me today, that must have helped. |
| Equipment: |
I forgot my running shoes today so I had to roll with the Vans on Howe Street.
 |
Tuesday, December 11, 2007
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 am |
| Distance: | 10 flights |
| Total Time: | 40 min? |
| Total Ascent: | |
| Weather: | clear, cold (upper 30s), dry |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | I showed up and no Jim... :( So I started down and luckily met RC at the bottom. Turns out Jim was feeling like crap and had sent me a text but I didn't see it in time.
Oh well, the workout must go on.
At first I felt pretty fresh. And that stands to reason as I had done squat for the past two days. But then as the workout went along I got slower and more out of breath. We alternate waling up and running up and by the 4th runner (which is flight number 8) I was hating life. By the top my breathing was extremely labored... On the way down from number 9 RC was saying that sometimes it's easier for him to do stuff fast to get it over with quickly. Martin did not catch that clue...
Starting up the 10th flight RC exploded out of the starting gate. Usually it's me that gains on RC and Jim as the workout gets longer but not today. Half way up I was already a little behind and for the first time ever I had to stop running and walk the last three sections of the upper part. Ouch.
By the time I got to the top my wind pipe felt like it was the size of one of those stirring straws you get at coffee shops. I sat down on the wall but started having a panic attack as my breathing was not getting any easier.In fact, it felt like I was asphyxiating! I had to lie down on my back to open up my throat and get some air - that was the only thing that helped.
Man, I hate that feeling of gasping for breath and not getting any. Big time. I'm hoping it was some freak thing and won't hit me that hard again. |
| Equipment: | |
Saturday, December 08, 2007
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:00 am |
| Distance: | |
| Total Time: | 2 hours |
| Total Ascent: | |
| Weather: | upper 30s to low 40s, sun, windy at times |
| Workout Type: | outdoor exercise class with adventX |
| Breakfast: | banana, yogurt, granola, some energy drink |
| Lunch: | 2 eggs, cheese, bread butter, cereal, milk, about 6 truffles from Trader Joe's |
| Dinner: | |
| Workout Food: | |
| Course: | EXT Discovery Park |
| Results: | |
| Comments: | Not so hot today... I think Tuesday, Wednesday and Thursday did not let me recover. It's okay, this is not the time of year when I want to be rested for the weekends but man, it's harder when you are not tip top.
We did a lot of running today and not so much circuit training. That's usually okay with me but even that was hard today. Jim K was there again and I can usually beat him in the runs if they are longer but today he beat me in all but the last effort.
This guy showed up that had just done a 3:10 marathon and I thought he would blow my doors in but not so. He must have been holding back?
The wind was fierce on our timed run along the water today and it could have been a 'record' if not for that resistance. John told us the record was something like 3:55 and we did something under 4:30 so that was nice anyway. I kind of pulled ahead of the group a bit after the start and then passed me. I had to dig deep to hang on to him until the finish!
This park is so great for this kind of thing! |
| Equipment: | I wore tights today because I was a little cold last week but I hate them. I always feel like the crotch is getting baggier and baggier as the class progresses. They did keep my knees warm though - maybe you just need to pay that price. |
Friday, December 07, 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: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
| push-ups |
3x15 |
| seated row |
3x15 - 90 lb |
| shoulder press |
3x14 - 25 lb |
| lat pull down |
3x15 - 90 lb |
| plank |
3 min |
| other core |
3x20 leg lifts, 3x50 steam engines, 3x20 twisters, 3x15 sit-ups on the incline board |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
No legs today! I did core with Thom W again and he just kills it... He had that incline board ALL the way up on the top notch and I was gasping for air after like the eighth rep. I'm sore. |
| Equipment: |
|