Monday, December 24, 2007
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:00 am |
| Distance: | 5 miles? |
| Total Time: | 40 min? |
| Total Ascent: | |
| Weather: | low 50s, more blinding sun, no wind |
| Workout Type: | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | |
| Results: | |
| Comments: | I did the same first loop as yesterday and then kept going along the wash instead of turning back towards home. After about another half mile I saw a man made trail in the wash that looked really fun so at the next bridge over the wash I ran down to the trail and back along it. MUCH more interesting than the paved path. I was slaloming in and out of bushes and around little nature info signs that looked like they had been erected by some Boy Scout troupe or something. Super fun. |
| Equipment: | |
Sunday, December 23, 2007
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:00 am? |
| Distance: | 2.5 miles? |
| Total Time: | 20 min? |
| Total Ascent: | |
| Weather: | upper 40s, blinding sun, calm |
| Workout Type: | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | |
| Results: | |
| Comments: | We were in Las Vegas for the holidays so no bicycle. But I did remember to bring my shoes and shorts and it was f'n GORGEOUS out so this was not any kind of chore - it was an awesome day.
I did this loop that I know which goes through a storm drain/wash thingy. Not very long or anything but it sure beat sitting around the house eating more cookies. |
| Equipment: | |
Saturday, December 22, 2007
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Total Time: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | push-ups | 3x15 | | bent over row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull down | 3x15 - 90 lb | | plank | 2x180 sec straight, 60 sec each side | | other core | 30 ball passes, 50 steam engines | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | All good, I need to ride my bike... |
| Equipment: | |
Friday, December 21, 2007
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | spinning - 40 min |
| Total Time: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | Okay, I had a SUPER core workout this morning... all the usual stuff and hip abductors and adductors as well. And I felt good during the spinning class but for some reason Kempton B cut it a bit short. No matter, it was a really good workout. |
| Equipment: | |
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. |