Martin's training diary - Friday, March 14, 2008

Friday, March 14, 2008

Friday 14 March 2008 - weights | core

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 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	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull-down	2x20 - 90 lb
plank	2x180 sec, 60 sec to each side
other core	2x40 clam knee lifts each side, 40 side leg lifts each side, 30 ball passes, 50 steam engines, 30 twisters - 12 lb, 70 leg extensions
back extensions	20 straight, 20 twisting - 25 lb

Results:

Comments:

ENTHUSIASM FOR THE GYM IS EBBING...! I can't wait for the midweek races to start so I can ditch this stuff. The plank feels good lately, really strong. And it's been that way all week. I'll take it.

Equipment:

core | weights

Friday, March 14, 2008 1:47:55 AM (Pacific Standard Time, UTC-08:00)

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Thursday, March 13, 2008

Thursday 13 March 2008 - core | spinning

posted by: Martin

Hrs. Sleeping:
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:
Lunch:
Dinner:
Workout Food:	water

Course:	2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts to each side, 40 side leg lifts each side, 50 steam engines, 30 twisters, 40 back extensions (20 straight, 20 twisting) - 25 lb
Results:
Comments:	Spinning was hard but I felt okay...! Not 100 percent but okay. I'll take that any day.
Equipment:

core | spinning

Thursday, March 13, 2008 1:37:29 AM (Pacific Standard Time, UTC-08:00)

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Wednesday, March 12, 2008

Wednesday 12 March 2008 - weights | CycleU indoor TT

posted by: Martin

Hrs. Sleeping:	4
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym - 5:15 am indoor TT - 5:00 pm
Distance:
Time (total):	indoor TT 5:00 pm - 15:09 6:00 pm - 15:19 6:45 pm - 15:20
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	weights \| CycleU indoor TT

Breakfast:	smoothie
Lunch:	sleeve of Fig Newtons
Dinner:
Workout Food:

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull-down	2x20 - 90 lb
incline leg press	20x90 lb, 20x180 lb, 20x270 lb, 2x20 - 360 lb
lunges (free bar)	2x10 each leg - 70 lb on bar, 15 each leg in Smith machine - 70 lb on bar
squat (Smith)	15x90 lb, 15x110 lb, 15x130 lb
leg extensions	3x15 - 195 lb
leg curls	3x15 - 150 lb

Results:

official results

Comments:

I spent too much time geeking out last night and did not get to bed until about midnight... hauling my sorry ass out of bed at 4:45 was a chore. I got to the gym a little late so had to rush my upper body stuff and then got gassed and had no motivation for core after legs. Oh well.

I showed up for the indoor TT kinda late so had about five minutes to warm up and then it was time to hit it. As usual I jumped the (small) field and was in the lead for a bit but then Ian M started to roll and I was racing for second. At least I made that. :) And I had a great ride! This was my fastest this 'indoor season' by far.

During the second TT I got to witness something pretty incredible. two seconds after the start Ian flatted his rear wheel. He slowly took his bike off the trainer, fixed the flat, put it back on, shifted to the 53x11 (okay, it may have been the 50x11, whatever) and proceeded to nail it all the way to the finish. HE NEVER SHIFTED ONCE. His watts also never dipped below 440 and peaked around 460. Shit.

For my part I was psyched just to get close to my first time and I think this was my second fastest time this season.

The third ride was also pretty good for me. It felt harder but my time was only one second slower. Nice.

ASIDE - I cold not get my heart rate up over about 167 at ALL. Weird. Yet my times were super. Does this mean I'm stronger or just not well rested? In past years I was keeping the HR at around 175 or so all the way to the finish. Maybe I'm just that much older? :)

Anyway, a nice ride for me - I was psyched. Oh yeah, I had a 53 on today for the first time and used it. I was in the 53x12 each time at least twice.

Equipment:

Ti Cycles Hyak, 39/53, 12-25, Neuvation wheels

CycleU indoor TT | weights

Wednesday, March 12, 2008 5:00:21 AM (Pacific Standard Time, UTC-08:00)

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Tuesday, March 11, 2008

Tuesday 11 March 2008 - core | spinning | run

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:30 am
Distance:	run - 2.4 miles
Time (total):	spinning - 45 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	dry, mostly sunny, breezy, mid 40s
Workout Type:	core \| spinning \| run

Breakfast:	smoothie
Lunch:	Promax bar, Odwalla juice
Dinner:	2 burritos, salad, 2 Guinness , 4 cookies
Workout Food:	water

Course:	core - 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts each side, 40 side leg lifts each side, 70 leg extensions run - around the outside of Seward Park clockwise
Results:
Comments:	Core was okay, so was spinning (my legs felt a little heavy) but the run Shelley and I did was awesome. It was a super day out, the park was beautiful and we chatted the whole way around.
Equipment:

core | run | spinning

Tuesday, March 11, 2008 10:51:19 PM (Pacific Standard Time, UTC-08:00)

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Sunday, March 09, 2008

Sunday 9 March 2008 - Tour de Dung RR #1

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	1:10 pm
Distance:	race - 48 miles
Time (total):	just over 2 hours...?
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	mid 40s, dry, light to moderate wind out of the west
Workout Type:	race

Breakfast:	6:00 am - cereal 10:30 am - Promax bar, banana, large bottle of HEED (3 scoops)
Lunch:
Dinner:
Workout Food:	4 scoops Perpetuem in a large bottle, 2 scoops HEED in a small bottle

Course:	Tour de Dung RR
Results:	Masters - 6th official results
Comments:	Now today was a good time. As good a time as going flat out for about 35 miles can be. I got in 20 or so minutes on the trainer and got off about 15 minutes before the start. I think it helped. For once the start of a Masters race was sedate. I found out after that it was because there was a neutral rollout... :) Of course it did not last long. Within one mile some guy took a flyer. I realized it was very early but since no Excel riders were up the road I thought it would be good to at least make them chase; so I jumped hard and bridged up. Two guys came along for the ride and soon the four of us were away. We kind of dangled off the front for a few miles and Paul W from Excel was there and was not in the mood to pull at all so as we started to climb the first hill the pack slowly reeled us in. As we crested the top of the hill there was a slowing which continued around the corner and into the head wind. I was still nervous about possible attacks so was riding second wheel when the guy in front of me pulled off. Instantly I had 10 feet and then it was 20. I was just rolling it figured I'd see what happened so gave it a little extra gas and then the gap was 50 feet. Then I floored it. As I pulled away I was praying that someone would come with but all I could see as the pack receded slowly in the distance was groups of two and three riders jumping away from the bunch and getting reeled in. Repeat. "This is too damn early, this is too damn early..." I kept repeating to myself and the memory of how badly I exploded at last weeks Mason Lake race was pretty vivid. But what can you do in these cases. I chose to give it a go. Worst case my team would get a free ride. Ouch. This was not easy to do. I was going as hard as I could which meant I was in the 53x15 and 14 into the wind on the flats and the 17 over the rollers. My chin was glued to the tops of my bars in a vein attempt to get out of the wind. But the gap slowly got bigger. When I passed the finish line for the completion of lap one I was told I had 30 seconds. That was after about 5-6 miles of solo riding. Sheesh, this was going to be a long day... After crossing the finish you turn right and then the wind is at your back. Now I was in the 53x13 most of the time and even in the 12 on occasion. At least I was feeling fast! And it was really cool having my own lead and follow car. :) The next time up the hill it felt like I had a tail wind and I glided right on up and over. And the second time into the wind was not so bad either. This time as I crossed the finish line I was told I had 90 seconds. But what was going to happen when I had to slow down? Yikes. On the third lap my back started to rebel from the posture I was maintaining. It was not so bad yet and I was still flying along so I held out hope. The third time I crossed the finish line I was not told what my gap was. All I could think about was NINETY SECONDS. And only 12 miles to go. But now I was slowing down... And I had to sit up three times for about 5 seconds each time to stretch my back. Shit. Riding over the tailwind rollers I knew I was not going quite as well as in previous laps but I still felt okay, just not quite superhuman anymore. I do admit I was starting to entertain visions of a victory salute though... :) Then it happened. As I was approaching the hill for the last time I looked back and saw a small bunch of riders approaching. At first I tried to convince myself that it was the cat 2 break but there was no way they could have lapped me with only a five minute head start and soon reality sunk in. At least the hill did not seem super hard and at least I made it up and over that and around the corner before they caught me. I slowed down a little but I was not making it easy for them; I just wanted to have a little something left in the tank when they latched on. And soon they did. And nothing happened! Looking around they were breathing really hard and had obviously worked really hard to catch me. And Dave H (bless his heart) was there so all was good. Now it was 2 from ByrneInvent, 2 from Excel and two solo riders for six total. From the sounds of it the pack was not too far back so I got right back at it and took some pulls. One of the solo guys did not contribute and I should have picked up on this a little sooner... As we got closer and closer to the finish I was not looking forward to a sprint and Bob W was starting to keep a close eye on Dave H so with about 2 km to go I picked my spot and gave it all I had. Paul W and this solo guy were on it. It took them a bit but they clawed me back and then this guy executed a beautiful counter. I was totally expecting Dave H to be on his wheel and when he rode away solo I could not believe it! I wasted a few seconds looking around to see what was going on and found out that Bob and Dave had already started cat and mousing about and were actually off the back. Bob yelled at Paul to bridge and Paul tried but immediately cramped up. I tried to take over and gave it a strong effort but by this time I was pretty blown and only closed half the gap. The the sprint started. They got within about 50 of this guy but he won the race clean. Nice move. I would only coast across for 6th. At least we still had about 2-3 minutes on the bunch. I found out after that I really was moving along. Dave said there were between 7-14 guys chasing me the whole time and that Excel was encouraging/coaxing/coaching them along the whole time. And on the last lap Jim K said he was spun out in his 12 during the tailwind section so I was very happy to last this long. AND to have something left when I got caught. Today is a good memory.
Equipment:	Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels

road race

Sunday, March 09, 2008 4:56:43 AM (Pacific Standard Time, UTC-08:00)

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Saturday, March 08, 2008

Saturday 8 March 2008 - ride

posted by: Martin

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	7:30 am
Distance:	30 miles
Time (total):	2 hours
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):	15 mph
Total Ascent:
Weather:	mid to upper 40s, calm,misty at times
Workout Type:	ride

Breakfast:	cereal
Lunch:	smoothie
Dinner:	salad, veggies, tofu, ice cream, brownie
Workout Food:	4 scoops Endurox R4 in a large bottle

Course:	Leschi, Seward, Rainier, Renton, Lake WA Blvd, across Mercer Island, home
Results:
Comments:	I only had a couple of hours this morning so no race and no long team ride. Kurt A had broken his race bike, all he had was his fixed gear and since he was willing to ride early I said why not? We just cruised along at about 18 mph and chatted. The mist was not so bad and it did dry up for the last bit so all-in-all it was a nice day.
Equipment:	Trek fixed gear, 42x18

fixed gear ride

Saturday, March 08, 2008 5:30:24 PM (Pacific Standard Time, UTC-08:00)

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Friday, March 07, 2008

Friday 7 March 2008 - weights | core

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
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:	smoothie
Lunch:	salad, pasta, Promax bar, 2 Odwalla juices, water, 3 pieces Pilot Bread w/peanut butter
Dinner:	Boca burger, bun, cheese, brownie
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull-down	2x20 - 90 lb
plank	2x180 sec, 60 sec to each side
other core	2x40 clam knee lifts each side, 40 side leg lifts each side, 30 ball passes, 30 twisters - 10 lb
back extensions	20 straight, 20 twisting - 25 lb

Results:

Comments:

Gym, shmim, I'm losing motivation for this...

Equipment:

core | weights

Friday, March 07, 2008 10:08:35 PM (Pacific Standard Time, UTC-08:00)

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Thursday, March 06, 2008

Thursday 6 March 2008 - core | spinning | commute

posted by: Martin

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:	7:20 am (after the gym) - 178
Body Fat:	8
Time of Day:	5:30 am
Distance:	15 miles?
Time (total):	core - 25 min spinning - 45 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	core \| spinning \| commute

Breakfast:	cereal
Lunch:
Dinner:
Workout Food:	water

Course:	core: 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts each side, 30 side leg lifts each side, 30 ball passes, 2x50 steam engines, twisters, 40 back extensions (20 straight, 20 twisting) - 25 lb, 80 leg extensions spinning: nice... we did five 5 min intervals that consisted of increasing the resistance for each of the first four minutes and then letting some off and speeding up for the last minute. 90 sec rest, repeat except start the next one with slightly more resistance.
Results:
Comments:	For the first time in a while spinning felt good and I worked hard. Such a relief. At lunch I rode into downtown for a haircut. Riding this bike in the city is a BLAST.
Equipment:	Raleigh town bike

commute | core | spinning

Thursday, March 06, 2008 5:58:04 AM (Pacific Standard Time, UTC-08:00)

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Wednesday, March 05, 2008

Wednesday 5 March 2008 - weights | commute

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:00 am
Distance:	9 miles
Time (total):	gym - 1.5 hours
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	dry, sunny, pretty cold in the am (40 maybe?)
Workout Type:	weights \| commute

Breakfast:	smoothie
Lunch:	Odwalla juice, 3 pieces Pilot Bread w/peanut butter, some left over veggies and rice, Clif Builder bar
Dinner:
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	20, 17 - 25 lb
lat pull-down	2x20 - 90 lb
squat (Smith)	15x90 lb, 15x110 lb,15x130 lb, 15x150 lb
incline leg press	20x180 lb, 20x270 lb, 2x20 - 360 lb
lunges (Smith)	15x70 lb, 15x90 lb, 15x110 lb, 15x130 lb
leg extensions	3x15 - 195 lb
leg curls	3x15 - 150 lb

Results:

Comments:

Weights, the gym, whatever... I had a good day on the leg press but on to more exciting things.

Have I mentioned how much I love commuting to work on my bicycle? A LOT. On the way to work I get to descend down Interlaken which is a fantastic road. It winds through a wooded ravine, has great pavement and there are rarely any cars on it. This means it's beautiful and you can haul ass.

On the way home I get to pick from a variety of routes; I can go back up the way I came, I can ride along Lakeview and then along Broadway for some premium people watching or I can take any variety of longer detours to tack on an extra mile or two.

And it's so much damn fun riding my single speedy townie bike around; I feel like a kid on a BMX bike. Only this bike you can ride siting down.

Equipment:

Raleigh town bike

commute | weights

Wednesday, March 05, 2008 3:09:20 PM (Pacific Standard Time, UTC-08:00)

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Tuesday, March 04, 2008

Tuesday 4 March 2008 - core | spinning | commute

posted by: Martin

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:
Dinner:
Workout Food:	water

Course:	2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts to each side, 40 side leg lifts each side, 30 ball passes, 2x50 steam engines, 40 twisters, 40 back extensions (20 straight, 20 twisting) - 25 lb, 100 leg extensions
Results:
Comments:	Spinning killed me today... I had to stop three times just to catch my breath. Yikes... My commute was awesome though; it is by FAR the best way to travel.
Equipment:	Raleigh town bike