Thursday, December 20, 2007
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 am
CycleU indoor TT - 5:15 pm |
| Distance: | |
| Total Time: | indoor TT - about 15:35 |
| 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 | 3x15 - 90 lb | | incline peg press | 20x90 lb, 20x180 lb, 20x270 lb, 15x360 lb, 15x360 lb, 20x270 lb, 20x180 lb | | lunges (barbell, free) | 3x20 - 70 lb | | plank | 3 min straight | | other core | 30 ball passes, 2x20 sit-ups on incline board | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | The gym went great today except I totally forgot the leg extensions and curls! :( There I was, chatting away and after walking out and driving half way home I figured it out. Oh well.
At the indoor TT I signed up too late and all but the first slot were sold out. I tired to go extra hard and was motivated to do so but my body would only let me get a pretty average result. Poop. I did not feel crushed but maybe the gym took a little bit of a toll. And maybe I Just need to get fitter. :|
I'm realizing I need to ride my bicycle more. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Tuesday, December 18, 2007
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 am |
| Distance: | 11 flights |
| Total Time: | 50 min? |
| Total Ascent: | |
| Weather: | low 40s, occaisional drizzle, calm |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | ELEVEN BABY! I think this is the most flights I have ever done... And today my breathing was better than last week, not quite so lung cancer patient-esque. I think it was because we rested a fair bit between flights. JIm K and RC R were there again, Jim wants to keep increasing until we get to 15 flights. Go Jim. |
| Equipment: | |
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.
 |