Monday, February 11, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 am |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 20, 20, 15 | | seated row | 3x20 - 90 lb | | shoulder press | 16, 20, 20 - 25 lb | | lat pull-down | 3x20 - 90 lb | | plank | 2x180 sec, 60 sec on each side | | other core | steam engines, knee lifts | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | My back was too sore to ride yesterday plus the weather was kinda wet - not the most motivation there... Today the back felt good. At least it seems to be recovering more quickly than before I got serious about my PT. |
| Equipment: | |
Saturday, February 09, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 8:00 am |
| Distance: | 75 miles |
| Time (total): | 5:00 |
| Time (moving): | 4:25 |
| Time (stopped): | 35 min |
| Speed (moving): | 16.9 mph |
| Speed (overall): | 14.9 mph |
| Total Ascent: | 4037 feet |
| Weather: | humid, low 40s, dry at the end |
| Workout Type: | ride |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | food bar, 5 scoops Perpetuem in one large bottle, 3 scoops HEED in another |
| Course: | University Village, Leschi, across Mercer Island, Newport, Issaquah, up Sunset, Issaquah-Fall City Rd, north across 202, golf course rd, up Tolt Hill Rd, Redmond-Fall City Rd, E Lake Sammamish, 56th, bike trail, across Mercer Island, home |
| Results: | |
| Comments: | My back blew up today followed shortly thereafter by my legs.
The first 40 miles were great. I pulled a ton and led the charge up and over Issaquah-Fall City road and then pulled all the way to Tolt Hill at about 21-22 mph. Then I got a flat. And then I felt like dirt.
Boy, Tolt Hill is steeper than I recall... :( Luckily by this time everyone else was feeling a bit less frisky and Brian S waited for me so I got it fixed in short order and resumed the climb. But then my back started complaining. For some reason there was just no dealing with it today and when my back acts up it makes riding much less fun.
Brian bonked hard here and Greg K gave him a gel but we had to throttle it way back for a stretch along 202. Coming back along Lake Sammamish Brian got his second wind and amazingly kept getting stronger and stronger. To his credit it must literally have been a case of running out of food and not fitness related. We stopped in Issaquah briefly so Brian could get a Snickers and Gatorade and combined with me fading it felt like he sped up massively again. Ouch.
I really crawled across the island and then took the shortest route home. No messing around with Madrona or Union today, no sir. |
| Equipment: | Bianchi Volpe, 38/50, 12-25
With my new rear wheel! That's right, Martin finally gets off his ass and builds a new rear wheel - turns out I had a pair of rims sitting in my basement and only had to buy spokes. No more S-bend in the rim, nice. |
Friday, February 08, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Time (total): | 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core |
| Breakfast: | smoothie |
| Lunch: | 8 ox yogurt, bagel with cream cheese and LOTS of lox, bagel with just cream cheese, water |
| Dinner: | Mexican (which equals too much food), 2 beers |
| Workout Food: | water |
| Course: | 2x3 min plank, 60 sec to each side, 2x40 clam knee lifts, 30 leg lifts to each side, ball passes, leg extensions, crunches, sit-ups, twisters, incline board sit-ups |
| Results: | |
| Comments: | It felt good to not do any weights today.. just not in the mood.
I was kind of doing my own ab routine when Ken L and Thom W showed up and I joined them in theirs for extra credit. |
| Equipment: | |
Thursday, February 07, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
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| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
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| Time of Day: |
5:30 am |
| Distance: |
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| Time (total): |
spinning - 45 min |
| Time (moving): |
|
| Time (stopped): |
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| Speed (moving): |
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| Speed (overall): |
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| Total Ascent: |
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| Weather: |
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| Workout Type: |
core | spinning |
| Breakfast: |
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| Lunch: |
|
| Dinner: |
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| Workout Food: |
water |
| Course: |
I got in 2x3 min of plank again! Along with the side plank and knee and leg lifts.
Spinning was great! It started out with a scare as the CD player was not working and I think I have never done an exercise class with no music at all... but it turned out fine. We did some super intervals and got the job done. |
| Results: |
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| Comments: |
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| Equipment: |
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Wednesday, February 06, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:15 am |
| Distance: |
|
| Time (total): |
1:30 |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
smoothie |
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| push-ups |
2x20 |
| seated row |
2x20 - 90 lb |
| shoulder press |
2x20 - 25 lb |
| lat pull-down |
20, 18 - 90 lb |
| incline leg press |
20x90 lb, 20x180 lb, 20x270 lb, 3x15 - 360 lb |
| smith machine squat |
15x90 lb, 2x15 - 110 lb |
| lunges |
3x20 - 70 lb |
| leg extensions |
15x155 lb, 15x175 lb, 15x195 lb |
| leg curls |
3x15 - 135 lb |
| other core |
I forgot... but I did something |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
It felt great to do sets of 20 push-ups again! Such a small thing for some people but a big deal for me.
My legs were a tad tired - not sure from what but no biggie. |
| Equipment: |
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Tuesday, February 05, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
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| Time of Day: |
5:30 am |
| Distance: |
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| Time (total): |
spinning - 45 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
core | spinning |
| Breakfast: |
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| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
|
| Results: |
|
| Comments: |
I got in my 2x3 min of plank! Did the side plank and some knee and leg lifts and the hip abductor machine. I have got to get my back in order!!!
Holy mother, this was a hard spinning workout. We did these five minute intervals where you just keep dialing up the resistance for four minutes and then take a bunch off and try to speed up for the last minute. Ouch. 60 seconds of rest and repeat; five times.
There is no WAY that I would do this kind of thing alone, no possible way. That's why I come here. |
| Equipment: |
|
Monday, February 04, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 6:30 am (after breakfast) - 182 lb |
| Body Fat: | 9 |
| Time of Day: | 5:15 am |
| Distance: | |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | cereal |
| Lunch: | rice, stir fry veggies, 3 fortune cookies, banana |
| Dinner: | 3 pieces pizza, 2 beers, chocolate |
| Workout Food: | water |
| Course: | | push-ups | 20, 20, 15 | | seated row | 3x20 - 90 lb | | shoulder press | 20, 16,15 - 25 lb | | lat pull-down | 16, 16, 15 - 90 lb | | plank | 3 min, all the other core stuff then 3 min more | | other core | 10, 10, 9 leg lifts on incline board, 3x20 sit-ups on incline board, 3x15 leg lifts | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Today felt good! Now I just need to ride more! All this stuff will not help my cycling very much...
My core is starting to feel stronger though, I just need to make sure I do the stuff the PT told me to do and not just all the traditional ab crap. |
| Equipment: | |
Sunday, February 03, 2008
| Hrs. Sleeping: |
7 |
| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
7:45 am |
| Distance: |
73 miles? |
| Time (total): |
5 hours |
| Time (moving): |
|
| Time (stopped): |
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| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
upper 30s to start, dry, calm, around 40 at the finish |
| Workout Type: |
ride |
| Breakfast: |
cereal, banana |
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
half a food bar, 5 scoops Perpetuem in one big bottle, 3 scoops HEED in another |
| Course: |
University Village, 23rd, Lake City Way, Log Boom Park, Hollywood Hill, Avondale, up Ames Lake, up Union Hill, Willows Road, Lake City, Interlaken, 19th, home |
| Results: |
|
| Comments: |
First really hard hill today and all is well.
As we rode out of town on Lake City Way I saw Mick and Martha W heading south. Those guys sure ride a ton and are always in such good spirits about it! Something to aspire towards for sure.
Going up Hollywood Hill Greg K went to the front and upped the pace a bit. I had been chatting in the back with some other guys and when I saw this I went to bridge. Oof... It took a bit but I got on just as the hill starts to flatten out. As it turned left and kicked up Greg looked back, saw me and stood up and gassed it proper. I was afraid I was going to blow so I just increased my cadence and stayed in the saddle. After about 100 yards I caught him and then testosterone took over. Since I was only at 98 percent, I stood up and jumped by him. :) Ouch! I had to shift down and sit down in short order but I held the gap to top where it levels off again. What a lung burner.
Then we kind of dorked around and eventually descended down Avondale Road and headed south along the Carnation Valley and up Ames Lake and Union Hill. This time I decided to ride temp from the bottom and so went to the front right from the start. After a bit I looked back and I was alone so I upped the pace a little. Soon I was basically at my limit when what did I see just behind me but the shadow of a certain Tony B... Nice.
By now I was going basically as hard as I could without (hopefully) blowing sky high. This ascent has so many rollers and I always forget which one is the last one so I tried to peg it at around 90 percent or so. Accelerating out of the saddle was not an option this time so as the road leveled off some towards the top of Union Tony was able to come around me. But I grabbed his wheel and that little rest was just what I needed. After a few seconds I was able to come around him and then we swapped the lead a few times and just kept speeding up. This felt great!
Finally we got to the next intersection and doubled back to grab the rest of the bunch. I was tired but elated. And Tony seemed pretty ecstatic too - that's contagious. :)
I pulled a lot today and felt good on the hills - now I just need to be able to do this when the pace does not slow down so much on the flats. |
| Equipment: |
Bianchi Volpe, 38/50, 12-25 |
Friday, February 01, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 20, 20, 15 | | seated row | 20, 20, 20 - 90 lb | | shoulder press | 16, 15, 15 - 25 lb | | lat pull-down | 16, 15, 15 - 90 lb | | plank | 3 min, 1 min, 60 sec to each side | | other core | TONS! 30 ball passes, 2 sets of steam engines, crunches, leg extensions, 2 sets twisters - 10 lb, 3 sets of 15 sit-ups on incline board | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | I felt good doing the weights for some reason so tried for more. It was nice to be able to do a little extra.
Ken L and Thom W joined me for abs - that was nice. |
| Equipment: | |
Thursday, January 31, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| 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: | cereal |
| Lunch: | cookies, 3 pieces rye bread with peanut butter, 2 8 oz yogurts, tea |
| Dinner: | pasta |
| Workout Food: | water |
| Course: | plank - 180 sec, 60 sec, 60 sec to each side
2x40 clam knee lifts on each side
40 back extensions, 20 straight, 20 twisting - 25 lb |
| Results: | |
| Comments: | Wow, great spinning workout today. WE did four 5 min 'intervals' where we dialed up the resistance for each of the first four minutes and then for the last one we backed it off and sped up. Some sprints, single leg drill and we were done.
I was so bummed that I could not do the plank for 2x180 sec! What is my deal? It was cake on Wednesday. |
| Equipment: | |