Saturday, December 29, 2007
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 am
trainer - 4:40 pm |
| Distance: | |
| Total Time: | gym - 90 min
trainer - 50 min |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core | trainer |
| Breakfast: | smoothie |
| Lunch: | rice, veggies, chocolates, Odwalla protein drink, water, juice |
| Dinner: | Christmas cookies, salad, Boca burger, bread, more bread w/butter, more Christmas cookies |
| Workout Food: | |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull-down | 3x15 - 90 lb | | incline leg press | 20x90 lb, 20x180 lb, 20x270 lb, 3x15 - 360 lb, 20x270 lb, 20x180 lb | | lunges | 3x20 - 70 lb | | leg extensions | 3x15 - 135 lb | | leg curls | 3x15 - 120 lb | | plank | 2x180 sec straight, 60 sec on each side | | other core | 30 ball passes, 30 steam engines, 30 twisters | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | The gym felt good considering I have not been there in a while. Then again, your body messes with you at times and after an extended absence I have felt good several times on the first day back and then like crap the following day.
After work I met Tony C at his house and we set up pour bikes on trainers and rode while we watched Dust to Glory which is this pretty cool film about the Baja 1000 off-road endurance race. I mostly just rode steady with a few intervals of more resistance but no high cadence at all. We had to chat after all... :) |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Wednesday, December 26, 2007
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 11:00 am |
| Distance: | 57 miles |
| Total Time: | 3:45 (3:33 riding time) |
| Total Ascent: | 3200 feet |
| Weather: | upper 30s, calm, dry |
| Workout Type: | ride |
| Breakfast: | cereal, Christmas cookies |
| Lunch: | Boca burger w/cheese and humus, Christmas cookies, lemonade |
| Dinner: | pasta, salad with eggs and facon, lemonade, chocolate |
| Workout Food: | food bar, 4 scoops Endurox (in one big bottle), 3 scoops Heed (in another big bottle) |
| Course: | University Village, Leschi, around Mercer Island (counter-clockwise), north along the water through Bellevue, Kirkland, Juanita, Lake City, Leschi, Madrona, Union, home |
| Results: | |
| Comments: | Finally, a ride.
Today it was Greg and Suzie K, Todd K and Deb P and RC. The weather was wonderful as in it was not raining or sleeting and after the last few days everyone kinda over dressed so no one was cold. Even my hands were warm because I wore some wind-proof mits over my usual winter riding gloves. Nice.
We moved at a very casual pace today except a couple of times when Greg accelerated a bit. Towards the end Suzie was getting really tired so I have her a couple of pushes on hills. These guys are super fun to ride with as we talk about stuff that does not involve bikes. Things like hiking, skiing, kids, drinking too much at holiday parties and the merits of being female or male. I like that. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
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: | |