Saturday, January 12, 2008
Friday 11 January 2008 - weights | core
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: too scared to check...
Body Fat:  
Time of Day: 5:00 am
Distance:  
Time (total): 45 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: weights | core

Breakfast: cereal
Lunch: two 8 oz yogurts, veggies, veggie crumble sloppy joe leftovers, water
Dinner: 3 pieces pizza, 2 helpings salad, water, 4 figs, crystallized ginger
Workout Food:  

Course:
push-ups 3x15
seated row 3x15 - 90 lb
shoulder press 3x12 - 50-40 lb (I used a different machine today)
lat pull-down 3x15 - 90 lb
other core 30 ball passes, 2x20 steam engines, 2x20 leg scissors, 20 twisters
Results:  
Comments: Oh man, I f'd up my neck/upper back somehow yesterday and it's lingering. Like mad. Just getting down into the push-up position was not at all comfortable and I was totally unable to do the plank. I got down, put weight on my forearms and it killed. I had to get up after 10 seconds. I also did not chance the back extensions.

I had planned on meeting Tony C after work for some stairs but he did not show... You hear that Tony? I was there and you were not. So what did Martin do? He went home. Sheesh, it was a super nice night out too, dray, calm, all that.
Equipment:  
core | weights
Saturday, January 12, 2008 4:14:25 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Thursday, January 10, 2008
Thursday 10 January 2008 - core | spinning
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 183
Body Fat: 8
Time of Day: 5:30 am
Distance:  
Time (total): spinning - 45 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: core | spinning

Breakfast: 8 oz yogurt, Promax bar
Lunch:  
Dinner:  
Workout Food: water

Course:  
Results:  
Comments: After a leisurely warmup of something like three minutes Abigail launched into 15 minutes of hell. We did one minute of climbing followed by one minute of high cadence followed by more climbing (read: high resistance) followed by more fast riding followed by exhaustion. Then we got busy.

I was able to do the plank for 3 min on the first set today and 2 min on the second. Hopefully that is slowly coming back.

My weight is 183. :(
Equipment:  
core | spinning
Thursday, January 10, 2008 10:11:54 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Wednesday, January 09, 2008
Wednesday 9 January 2008 - weights | core
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 181
Body Fat: 9
Time of Day: 5:00 am
Distance:  
Time (total): 90 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: weights | core

Breakfast: cereal
Lunch: bulger wheat, veggies, tofu, 8 oz yogurt, tea, water
Dinner: whole wheat pasta, tomato sauce with garbanzo beans, Brussels sprouts, water
Workout Food: water

Course:
push-ups 3x15
seated row 3x15 - 90 lb
shoulder press 3x15 - 25 lb
lat pull-down 3x15 - 990 lb
incline leg press 20x90 lb, 20x180 lb, 20x270 lb, 12x360 lb, 2x15 - 360 lb, 20x270 lb, 20x180 lb
lunges 3x20 - 70 lb
leg curls 3x15 - 135 lb
leg extensions 3x15 - 155 lb
plank 2x120 sec, 60 sec on each side
other core 20 steam engines, 20 twisters
back extensions 20 straight, 20 twisting - 25 lb
Results:  
Comments: Oi... It went okay today but I was kinda flat for my first set of heavy leg presses and the plank. I guess you can't just take two weeks off from this and then jump right back in where you were.

My weight is over 180! ALARM.
Equipment:  
core | weights
Wednesday, January 09, 2008 6:04:15 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Tuesday, January 08, 2008
Tuesday 8 January 2008 - stairs
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 6:00 am
Distance: 12 flights
Time (total): 55 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: upper 30s, damp
Workout Type: stairs

Breakfast: cereal
Lunch: kale, lentils, 8 oz yogurt, toasted soy nuts, lots of carrot juice
Dinner: bulger wheat, tofu, veggies, salad, crystallized ginger
Workout Food:  

Course: Howe Street
Results:  
Comments: Boy was I worried about today... I Had missed the last two weeks of stairs and by now Jim was up to 12 flights! For a change RC did not show and instead Greg K dropped by; that was really nice. That Greg was there that is, not that RC was gone. :)

Anyway, I made it, all the way to the end of the work out. And I'm not sore. But I was sure sucking wind after those last few runners - sheesh! I hate that feeling.
Equipment: 2 long sleeve tops, cycling cap
stairs
Tuesday, January 08, 2008 8:05:09 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Saturday, January 05, 2008
Saturday 5 January 2008 - skiing
posted by: Martin
Hrs. Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 10:00 am
Distance:  
Time (total): 4 hours?
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: around freezing, maybe a bit below, windy, snowing
Workout Type: skiing

Breakfast: cereal
Lunch: 2 bagel sandwiches, carrots, hot chocolate, beer, peanut butter pretzels
Dinner: about one mountain of food and one of alcohol
Workout Food:  

Course: Whistler
Results:  
Comments: This place is so great... Here are some pictures, I wish we had taken more.
Equipment: Rossignol Bandit XX 195 cm
alpine skiing
Saturday, January 05, 2008 4:47:16 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Friday, January 04, 2008
Friday 4 January 2008 - skiing
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 11:00 am
Distance:  
Time (total): 4 hours?
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: around freezing, windy, snowing
Workout Type: skiing

Breakfast: cereal
Lunch: bagel sandwich, carrots, hot chocolate
Dinner: massive amounts of food and drink - holy cow
Workout Food:  

Course:  
Results:  
Comments: We slept in and got a casual start - it was kinda fun. We did not stop long for lunch and so called it a day after a few hours.
Equipment: Rossignol Bandit XX 195 cm
alpine skiing
Friday, January 04, 2008 4:46:24 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Tuesday, January 01, 2008
Tuesday 1 January 2008 - skiing
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 9:00 am
Distance:  
Time (total): 5 hours?
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: slightly below freezing, windy, light snow
Workout Type: skiing

Breakfast: 2 eggs, 2 croissants, jam, cookies, cheese
Lunch: sandwich
Dinner: massive amounts of rice, veggies, curry sauce, beer, wine and Scotch whisky
Workout Food:  

Course: Whistler
Results:  
Comments: After a couple of hours with Shelley I skied about three runs with John and got in my double black diamond on the way to the lodge. Then we cat tracked it ALL the way down to the car; I always forget how much elevation you need to lose at this area...
Equipment: Rossignol Bandit XX 195 cm
alpine skiing
Tuesday, January 01, 2008 4:47:38 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Sunday, December 30, 2007
Sunday 30 December 2007 - ride
posted by: Martin
Hrs. Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 9:00 am
Distance: 44 miles
Total Time: 3:00 (moving 2:31)
Speed: 14.4 mph (moving 17.3 mph)
Total Ascent: 1899 feet
Weather: upper 30s, dry, slight breeze, mostly cloudy
Workout Type: ride

Breakfast: smoothie
Lunch: chocolate, burrito, carrot juice
Dinner:  
Workout Food: 4 scoops Endurox in one big bottle, 3 scoops Heed in another

Course: Leschi, Seward, Renton, Lake WA Blvd, around Mercer Island, up Madrona, through the Arboretum, Interlaken, 19th, home
Results:  
Comments: Another weather window - what luck!

Attendance for the team ride today was pretty sparse (go figure, it's cold out and it's the holidays) but those that showed up were fun. Greg and Suzie K were there, Brian G was there, Tony B was there and Bill B was there.

The pace was nice and mellow until we got the island and then it started ramping up. Due entirely to the efforts of Greg who was "feeling great". At first when the pace was not so high Greg was never off the front. We would rotate on the right side and he would just sit there on our left and keep pace. After the pace picked up another notch and Greg got back on the front I tried to ride alongside him but the burned me off in about two miles and I was forced back in line.

Of course Brian was also pretty on form so whenever it was his turn to pull the pace did not drop at all. The times I was in front I gradually slowed and then the line just came around me. :( On the very last incline before the longish descent coming up West Mercer Way Greg had just pulled for what seemed like ages. Brian got out of the saddle and jammed up this short hill and it was I could do to just hang on to his wheel. Greg held mine no problem. We dropped everyone else. Nice.

At the bottom of this descent you have the option of going up a longer, gradual climb or bailing out and getting on the bridge as soon as possible. Greg shouts out, "I'm going up!" Ouch. I Held on for about half of the hill and then started to fade back. Near the top Brian got out of the saddle to beat Greg but it looked hard.

By the time we went up Madrona it was just Greg, Suzie, Jill and myself. Jill was slightly ahead of Suzie and Greg says something to the affect of, "Don't let he beat you Suzie...!" so it was another sprint to the top. The KOM victory must have inspired Suzie because through the Arboretum she was right on my wheel. Greg pulled for a bit, then I took over and then Greg blew by me too fast for me latch on. NO problem for Suzie though! And then she sprinted by him to win the bridge prime!

All I could do then was crawl home. I better hurry up and downgrade.
Equipment: Bianchi Volpe, 38/50, 12-25
road ride
Sunday, December 30, 2007 2:13:40 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Saturday, December 29, 2007
Saturday 29 December 2007 - ride
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 180
Body Fat: 9
Time of Day: 8:30 am
Distance: 52 miles
Total Time: 3:40 (3:11 riding time)
Total Ascent: 2760 feet
Weather: upper 30s, partly cloudy, dry, calm
Workout Type: ride

Breakfast: smoothie
Lunch:  
Dinner:  
Workout Food: 4 scoops Endurox in one big bottle, 3 scoops Heed in another

Course: 3 trips up Madrona and down Lake WA Blvd, Leschi, I-90, across Mercer Island, Lake WA Blvd, up 119th, down the McDonalds hill, Renton, Rainier, Lake WA Blvd, Leschi, through the Arboretum, Burke Gilman Trail, Fremont, across the Fremont bridge, Nickerson, 15th, Dravus, Myrtle Edwards Park, Broad, 1st, Pike, home
Results:  
Comments: Oh man, I actually got on the scale this morning and it didn't break... I thought for sure I was going to be around 185 with all the cookies and snacks I have been consuming. Thank god I was wrong.

So, after an abysmal weather report (rain, possible snow) it turned out to be a great day. I wanted to get in a couple of extra miles so did some laps up Madrona before meeting the bunch. Unfortunately, as soon as I got to Leschi someone started saying there was snow on Cougar Mountain which is where we had originally intended on riding. :( So we made alternate plans and took off.

No sooner did we get to the east side than Brian said he was too tired to climb Cougar and proposed just going around the south end of Lake WA. And everyone else thought this was a good idea. Since riding that same old boring route just barely beats a sharp stick in the eye I quickly suggested that we at least go up 119th on our way south. To the group's credit they were all game including Jeff on his fixed gear! He got up a big head of steam and muscled his bike all the way to the top. Nice.

Today was not Greg's day; he got three flats. Sometimes I almost want to throw some tacks in Greg's path as his colorful language is almost worth having my legs seize up. When it's not raining that is. We got them fixed pretty quick at least.

After we got  back to Leschi most folks got into their cars and headed home and Jim and Greg and RC and I went up Madrona, dropped off Jim and then headed through the Arboretum. At the UW I went left and those guys went straight. From here I just enjoyed the sights and logged a couple of extra miles - it really was an awesome day out.

In retrospect Cougar would have been hard - my legs were a bit toasty after yesterday. Man, it felt really good to get out and ride! Everyone else must have felt the same way, we saw like four other team rides out and about.
Equipment: Bianchi Volpe, 38/50, 12-25

Brian was testing his new helmet cam and got a video of our descent down McDonalds hill where Greg got his second flat.

road ride
Saturday, December 29, 2007 7:27:02 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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Friday 28 December 2007 - weights | core | trainer
posted by: Martin
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
core | trainer | weights
Saturday, December 29, 2007 4:21:42 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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