Friday, January 18, 2008
Friday 18 January 2008 - weights | indoor exercise class
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:30 am
Distance:  
Time (total): weights - 20 min
indoor exercise class - 45 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: weights | indoor exercise class

Breakfast: smoothie
Lunch: 2 fried eggs, 2 pieces bread, tomato paste, pecans
Dinner:  
Workout Food: water

Course:
push-ups 3x15
seated row 3x15 - 90 lb
shoulder press 3x15 - 25 lb
lat pull-down 2x15 - 90 lb
Results:  
Comments: So, Abigail (my spinning instructor) has been conducting this unofficial indoor exercise class at my gym that Ken and a couple of other people have been participating in and they really like it. Just as I was finishing up my tiny weight routine today they walked by and asked me to join them so I did.

It was great! We did walking lunges, ran a few lines, did lots of push-ups, dumbbell stuff, some abs, tons of shoulders and a little biceps and triceps. WE finished it off with some crunches and leg lifts. I was pouring sweat at the end... these aerobics rooms are sure heated well.
Equipment:  
indoor exercise class | weights
Friday, January 18, 2008 2:28:31 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Thursday, January 17, 2008
Thursday 17 January 2008 - core | spinning
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:30 am
Distance:  
Time (total): spinning - 40 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: core | spinning

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water

Course: 2x180 sec for the plank [first time in weeks!], 60 sec to each side, 40 steam engines, 30 leg scissors, 40 twisters
Results:  
Comments: Abigail was sick today so Kempton took over. He did this bit where we would pedal hard and then speed up for the last 15 seconds. The first effort was 60 seconds, then 45 and then 30. I do wish he would go the entire 45 minutes though and then cool down and not cool down for the last five. Heck, it would be cool if the class started at 6 and then we could go for the whole hour.
Equipment:  
core | spinning
Thursday, January 17, 2008 2:21:20 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Wednesday, January 16, 2008
Wednesday 16 January 2008 - weights | core | CycleU indoor TT
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 182 (5:00 pm)
Body Fat:  
Time of Day: gym - 5:00 am
CycleU indoor TT - 5:10 and 6:10 pm
Distance:  
Time (total): gym - 90 min
indoor TT #1 - 14:35*
indoor TT #2 - 15:36
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
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 leg press 20x90 lb, 20x180 lb, 20x270 lb, 3x15 - 360 lb, 20x270 lb, 20x180 lb
lunges 3x20 - 70 lb
leg curls 3x15 - 135 lb
leg extensions 3x15 - 155 lb
plank 3x180 sec straight, 60 sec each side
other core 40 steam engines, 40 twisters
back extensions 20 straight, 20 twisting - 25 lb
Results: official CycleU indoor TT results
Comments: As usual, it was hard to get up and go to the gym... but once I got there and started doing legs I felt the best I have all year. Heck, the best I have felt in the last four months! Especially the leg press, for the first time I was able to drop the sled/weight all the way down with NO back pain. And I felt strong.

At the indoor TT I got in a nice, long warm up and then when the gun went off for my first heat I had no resistance. I was spinning like mad in my biggest gear and yelled at Lang to try and fix my unit. As seconds elapsed I watched my position fall from 1st to 2nd and eventually I was last. Then it suddenly got much harder, he got it fixed. Instantly I jumped from last to 1st and was about 700 m in front of 2nd. What must have happened is that the program was still registering my speed and distance but was just not correctly applying resistance. Oops...

Oh well, it sucks to have a malfunction but what can you do? I just tried to settle into a rhythm and ride it out. With about 2 km to go I was about 1200 m in front of 2nd and then suddenly it was only 300 m. I guess it happened again with another guy and by the time his unit's resistance kicked in he had almost caught me.

So, I got a fabulous time but it felt about 60 seconds too fast is my guess. So I'll call the first effort 15:35.

The second effort was devoid of mechanicals. Dustin W was there and starting about half way in he began pulling away from me. He never looked back and I got what is for me an average time. On the bright side my second time was not much slower than my first assuming my first one was indeed 60 seconds off.
Equipment: Bianchi Volpe, 38/50, 12-25
core | CycleU indoor TT | weights
Wednesday, January 16, 2008 2:19:19 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Tuesday, January 15, 2008
Tuesday 15 January 2008 - stairs
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 6:00 am
Distance: 14 flights
Time (total): 65 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: upper 30s, calm, dry, ICY
Workout Type: stairs

Breakfast: smoothie
Lunch: giant bowl of potato leek soup, 8 oz yogurt, grapefruit juice
Dinner: french onion soup, salad, hummus, pita bread, regular bread, cheese, roasted garlic, roasted veggies, 2 beers, several pieces of caramel
Workout Food:  

Course: Howe Street
Results:  
Comments: Last night it snowed about three inches. Then it froze. At 6 this morning the stairs were still covered in loads of snow and ice so Jim K and I erred on the side of caution and just walked up each flight. It was actually quite nice to not be sucking wind; we carried on a conversation the entire time.
Equipment:  
stairs
Tuesday, January 15, 2008 8:15:43 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Monday, January 14, 2008
Sunday 13 January 2008 - ride
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 8:00 am
Distance: 58 miles
Time (total): 4:10
Time (moving): 3:35
Time (stopped): 36 min
Speed (moving): 16.1 mph
Speed (overall): 13.8 mph
Total Ascent: 3139 feet
Weather: mid 40s, dry, sun, calm
Workout Type: ride

Breakfast: cereal, Clif Builder's bar
Lunch:  
Dinner:  
Workout Food: Clif Builder's bar, 4 scoops Endurox in one big bottle, 3 scoops Heed in another

Course: Hec Ed, Log Boom Park, Norway hill, Simonds Road, Juanita, Bellevue, around the south end of Lake WA, Rainier, Lake WA Blvd, up Lake Park Dr, up 31st, home
Results:  
Comments: The weather today was outrageous! The sun seemed almost out of place. We enjoyed it and rode rather slow today which was fine with me. It was a big social, outing.

I ended up being first to the top of all the hills but towards the end I was so flat. Oh man, I was ready to call a cab once we got to Rainier Ave.

Today I tried to ride somewhat larger gears on all the hills to hopefully gain some strength. I think it just left me dead.
Equipment: Bianchi Volpe, 38/50, 12-25
road ride
Monday, January 14, 2008 3:51:38 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Sunday, January 13, 2008
Saturday 12 January 2008 - ride
posted by: Martin
Hrs. Sleeping: 5
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 8:00 am
Distance: 63 miles
Time (total): 4:12
Time (moving): 3:35
Time (stopped): 37 min
Speed (moving): 15.9 mph
Speed (overall): 13.8 mph
Total Ascent: 3815 feet
Weather: started out mid 40s, pouring rain and finished in upper 40s and dry with some spotty sun
Workout Type: ride

Breakfast: cereal, kefir
Lunch: fried egg, 4 pieces Wasa bread, cheese, apple butter, pasta, garbanzo beans, sauce
Dinner:  
Workout Food: 4 scoops Endurox in one big bottle, 3 scoops Heed in another

Course: University Village, Leschi, around Mercer Island, Newport, up 164th, up Cougar, down Cougar, up to Newcastle Golf Club, Coal Creek to 405, Lake WA Blvd, Coulon Park, Rainier, Seward, Lake WA Blvd, Leschi, Madrona, Union, home
Results:  
Comments: I'm learning that Martin + bed does not always = sleep. :( Man, I woke up at 5 again today...? Maybe the weekdays program my body or something and then on the weekend I just can't figure out how to relax.

I met the gang at University Village and we headed south to pick up Brian at Leschi. From there it was counter-clockwise around Mercer Island and then half of the bunch had to head back home so just Greg K and Brian S and I carried on.

By now the weather had mellowed out but I was dogging it! My legs felt like lead and every hill was a bit of a chore for sure. Greg had tweaked his neck last night and was riding really slowly and Brian was also tired from something or other so I was the first to the summits but it felt like I was going at 70 percent.

We decided to ride up Cougar. I got to the saddle and was looping back when Brian rode up and gestured towards the summit... It ended up being a good thing actually, I would not have done that extra .25 miles on my own and it's always nice to feel like you did it all. From there we rode back down to meet Greg and then went up to the Newcastle Golf Club.

Evidently, Greg had access to some amphetamine in this transition as he blasted up the road to the golf club. At first I was in disbelief and then I tried to catch him. I was totally pegged in the saddle and only gaining ever so slightly. As the summit approached I knew I was going to have to do something to I stood up, shifted up and just managed to pull even as we crested the summit. Holy crap. What an effort.

Then we noodled home. Thank god.
Equipment: Bianchi Volpe, 38/50, 12-25
road ride
Sunday, January 13, 2008 3:38:07 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 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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