Saturday, April 05, 2008
posted by: Martin
Hrs. Sleeping:  
Pulse (waking):  
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Weight:  
Body Fat:  
Time of Day: 7:15 am
Distance: 72 miles
Time (total): 4:40
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: low 40s, cloudy at first, partly sunny at the end, pretty calm, NO RAIN
Workout Type: ride

Breakfast:  
Lunch:  
Dinner:  
Workout Food: 2 large bottles each with 2 scoops Endurox R4 and 2 scoops Perpetuem, half a sleeve of Fig Newtons

Course: 23rd, Lake City Way, Log Boom Park, Hollywood Hill, blah, blah, blah, Avondale Rd, blah, blah, blah, Ames Lake, Union Hill, Slough trail, Lake City Way, Interlaken, 19th, home
Results:  
Comments: Nice! This was JUST what the doctor ordered... Tony B, Jeff D and Kurt A and I went for a longish, zero stress ride. The tempo on the hills was anything from sorta hard to pretty stiff but we chatted throughout the rest of the ride and always regrouped at the top.

I pulled a lot and felt good all the way. And my back did not hurt! YES. I did stretch it a couple of times towards the end of the ride but no pain. I like that.
Equipment: Ti Cycles Hyak, 39/53, 12-25, Neuvation wheels
Saturday, April 05, 2008 12:04:14 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Thursday, April 03, 2008
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
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Weight:  
Body Fat:  
Time of Day: 5:30 am
Distance:  
Time (total):  
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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 to each side, 2x50 steam engines, 30 twisters - 10 lb, 70 leg extensions, 40 back extensions (20 straight, 20 twisting) - 25 lb
Results:  
Comments: Today was hard... why is spinning so hard this year? Is it just me meaning is it mental and it's always been like this or am I not as fit? Dunno.
Equipment:  
Thursday, April 03, 2008 12:11:57 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Wednesday, April 02, 2008
posted by: Martin
Hrs. Sleeping:  
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Weather:  
Workout Type: weights

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
incline leg press 20x180 lb, 20x270 lb, 2x17 - 360 lb
squat (Smith) 15x110 lb, 15x130 lb, 12x150 lb
lunges (Smith) 15x110 lb, 15x130 lb, 15x150 lb
leg extensions 3x15 - 195 lb (drop set after each one)
leg curls 3x15 - 165 lb (drop set after each one)
Results:  
Comments: The leg press did not feel so hot today but we killed it on the leg extensions and curls. We held each rep for a second and then lowered it slowly. And THEN did a drop set. Nice.

And why are my lunges stronger than my squats? I'm a spaz.
Equipment:  
Wednesday, April 02, 2008 12:27:14 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Tuesday, April 01, 2008
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 177
Body Fat: 9
Time of Day:  
Distance:  
Time (total): 40 ish minutes
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: clear and cold (lower 40s)
Workout Type: core | spinning | Pacific Raceways CR

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water at the gym, one small  bottle of HEED at the race

Course: core: 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters - 10 lb, 40 back extensions (20 straight, 20 twisting) - 25 lb, 70 leg extensions

race: counter-clockwise down the escape road, finish on the flats
Results: 1st prime - 1st
2nd prime - pack
finish - 1st
official results
Comments: Spinning felt pretty hard today... no wind and I had to stop occasionally to catch my breath.

At the race Dave H tried a couple of accelerations, Matt H tried one big one on the hill but I covered that and the pack was riding not to lose so pretty much chased stuff down.

I was feeling like utter crap (no wind at all) and so sat on and sat on... I hate having to do that.

Towards the finish the one guy snuck off the front (no one chased him because he was not a 'known threat' I guess) and I'm sitting there watching him ride away thinking, "No..." Then Dave accelerated, I followed and for some reason I got a gap and caught the solo guy and won.
Equipment: Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels
Tuesday, April 01, 2008 11:27:58 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Monday, March 31, 2008
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
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Weight:  
Body Fat:  
Time of Day: 5:15 am
Distance:  
Time (total):  
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Total Ascent:  
Weather:  
Workout Type: weights | core

Breakfast: smoothie
Lunch: 8 oz yogurt, 2 Odwalla juices, Promax bar
Dinner:  
Workout Food: water

Course:
push-ups 2x20
seated row 2x20 - 90 lb
shoulder press 20, 17 - 25 lb
lat pull-down 2x17 - 90 lb
plank 180 sec, 120 sec, 60 sec to each side
other core 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters - 10 lb, 80 leg extensions
back extensions 20 straight, 20 twisting - 25 lb
Results:  
Comments: I still  have a bit of a sore throat... And I did not sleep well at all last night. I kept waking Shelley which in turn would wake me up. :( Sleep seems to be the ultimate solution to illness and I'm not getting enough. Rats.
Equipment:  
Monday, March 31, 2008 5:15:55 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Saturday, March 29, 2008
posted by: Martin
Hrs. Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 181
Body Fat: 9
Time of Day: 1:05 pm
Distance: 48 miles
Time (total): 2 hours
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall): 24 mph
Total Ascent:  
Weather: low to mid 40s, sunny and dry at first, moderate wind
Workout Type: race

Breakfast: smoothie
Lunch:  
Dinner:  
Workout Food: 2 large bottles each with 2 scoops Perpetuem and 2 scoops Endurox R4 but I only drank just over one bottle

Course: Tour de Dung RR
Results: Masters - 1st
official results
Comments: There were two races today, the North Shore CR up near Bellingham (which ended up getting canceled due to to SNOW) and this one. I'm glad I chose correctly even though I hear that course is nicer.

Today it was Dave H, Jim K, Charlie D, Brian C and myself in the masters race. I could have sworn the flyer said we were going to do 60 miles (and I wanted it for the training) but as we lined up at the start the official said it was just going to be 48. I was bummed at first but in retrospect, with the weather change we experienced I guess it was a good thing.

For a change Paul W was the sole representative from Excel so today we had to contend with Second Ascent who had five or six riders in the field instead. There was a neutral rollout for the first half mile or so and then Brian went to the front to speed things up. There were a couple of attacks by Second Ascent guys. By the way Second Ascent, nice job! It's fantastic when other teams take the initiative. Dave H went with the first one, I went with the second and so did Paul W. Dave went with the third and when I saw the fourth roll up the road with one other rider and there was no orange and blue I had to go again.

Since my reaction was not so quick this time it took me at least 800 m to bridge and when I got there I sat on for one turn trying to catch my breath. Well this other guy started to tail me off the back! WTF? I was like, "What are you doing?" and he responded, "You need to work." Nice. I told him to give me a break and that I had just chased him down. Finally (seeing he was going to be stubborn) I just came around him and pulled him up to the Second Ascent rider and we got back to rotating. Two rotations later he was gone; ha! What a dork. The Second Ascent rider turned to me and said, "I had a feeling he was not going to last..." I just nodded and we got back to the job at hand.

I had caught on just at the bridge before the hill and so when we climbed up the first time the pack was not very far behind us at all but the gap did continue to grow ever so slowly. I knew I had great support in the bunch and figured Second Ascent would support this move as well so was not too worried but sometimes it takes a while before you know what will happen. Let's just say we both looked back quite a bit for those first few miles. :)

As we neared the end of the first lap the lead car told us we had about 20 seconds. We could still see the bunch behind us on the road. We were working really well together and this guy was not short (meaning he was a reasonable draft) so I was loving it. Especially after last week's solo effort - this was fantastic. This guy seemed really strong and was going just a tad faster than I would have alone on all the inclines but after two laps he turns to me and asks, "Do you have two more laps of this in you?" Right... You better I thought. And that's when I started to entertain the possibility of winning; in my experience, guys how ask this early are not usually used to this kind of effort or confident they can complete it.

With two to go the lead car told us we had 1:20. I'm thinking that's not quite enough but our pace had not slowed at all. In fact, after the race I saw that we rode each lap in almost exactly 30 minutes and finished the race in two hours almost dead on. That's consistency for you.

With one to go the lead car told us we had just under 3 minutes so I started to feel much better. I was getting tired for sure but the gap was nice and I was betting this guy was getting beat down just a little as well. That's when he turned to me and said, "I'm fading hard here..."

Martin on the outside: "Nice job, just keep it steady."
Martin on the inside: "YES...!"

The last time up the hill I shifted up near the top and stood up; not to attack but just to confirm my suspicions. It was hard to tell. So I tried it again on the next roller and this time he was 15 feet off the back at the top. Now I felt good. I waited for him and after one more pull each I rode up next to him and told him that If he promised not to sprint I'd tow him in for 2nd. He said okay.

Don't get me wrong, I was not fresh or anything but I was doing better than him. And I figured this was the gentlemanly thing to do instead of just attacking. But, this 'gentlemanly' behavior can have its drawbacks...

With about 1.5 km to go (after I had pulled for maybe 2 miles) he comes up along side me and says, "I can't do this, I'd never forgive myself, I'm going to sprint." and takes a turn. Now I was stuck. He had just rested and so I had to do the same. After one more turn each we round the right hander with 1 km to go and I 'let' him take the lead.

I guess he just wanted to feel like he didn't quit as he never looked back and just tried to ramp it up and then sprint. With 100 m to go I easily came around him on the left - that was a super feeling.

I was truly appreciative of the help and after the finish we shook hands and congratulated each other. I guess talk in the pack was that this guy was going to handle me pretty easily in the sprint and that might have been the case if there hadn't been that 40 mile softening up period. :) Dave got 3rd ahead of Paul and Jim got 10th in what was left of the bunch.
Equipment: Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels
Saturday, March 29, 2008 5:43:44 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [2]  | 

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 Thursday, March 27, 2008
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 178
Body Fat: 9
Time of Day:  
Distance:  
Time (total): spinning - 45 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: core | spinning

Breakfast: smoothie
Lunch:  
Dinner: lots of salad, 2 pieces pizza
Workout Food: water

Course: 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters - 10 lb, 70 leg extensions
Results:  
Comments: Okay, my legs were drained today! Those indoor TTs last night wore me out.

Core was fine but spinning was brutal as in I was a total weakling. I think I was going about 80 percent all class until Kempton had us do this interval with ever increasing resistance. Only it never stopped... and when we got to the point where it was as hard as we cold go he shouts, "Okay, now one minute here!" Nice. I had to go hard for that.

At work around 3 pm I started getting a headache and by the time I got home I felt all hot and sick (sore throat) and nasty. One word: couch. One more: television.
Equipment:  
Thursday, March 27, 2008 10:07:18 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Wednesday, March 26, 2008
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 5 am - 178
5 pm - 182
Body Fat: 10
Time of Day: gym - 5:15 am
CycleU indoor TT - 5 pm
Distance:  
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: weights | CycleU indoor TT

Breakfast: smoothie
Lunch: Odwalla juice, peanut butter, dried mango, egg salad sandwich, bagel w/cream cheese, water
Dinner: 4 pieces bread w/butter, water, juice
Workout Food: water

Course:
push-ups 20, 15
seated row 2x20 - 90 lb
shoulder press 2x20 - 90 lb
lat pull-down 20, 17 - 90 lb
incline leg press 20x90 lb, 20x180 lb, 20x270 lb, 20x360 lb, 10x450 lb
squats (Smith) 15x90 lb, 15x110 lb, 12x130 lb
lunges (Smith) 15x90 lb, 15x110 lb, 15x130 lb
leg curls 3x15 - 165 lb
leg extensions 15x165 lb, 15x180 lb, 15x195 lb
plank 180 sec
Results: CycleU indoor TT (roughly...)
15:25
15:40
15:55
Comments: Weights got off to a bit of an under-motivated start but then for some reason I rallied for the lunges and leg extensions and curls...?! The leg press was hard, I just can't lift the heavy weights like I used to love to do. Not that I'm complaining mind you, I just tried it because Thom W did and we've been doing legs together for a bit now.

The indoor TT felt great at the start of the first one. Then I woke up to reality around half way through and somehow managed to salvage the ride.

I was noticing the my heart rate is LOW this year and I'm confused... Last year I was able to ride in the mid 170s and this year I am just barely above 160. It went up a bit in the second ride and then during the third I was averaging around 167 so that's some improvement but man, am I just not fit or do I need to work on my leg speed or what? I dunno.

After the third ride I was way empty. WAY.
Equipment: Ti Cycles Hyak, 39/53, 12-25, Neuvation wheels
Wednesday, March 26, 2008 9:51:56 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [2]  | 

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 Tuesday, March 25, 2008
posted by: Martin
Hrs. Sleeping: 5
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 177
Body Fat: 8
Time of Day:  
Distance:  
Time (total): spinning - 45 min
Pacific Raceways - 45 min?
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: mid 40s, rain
Workout Type: core | spinning | Pacific Raceways

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water

Course: core: 2x180 sec plank, 60 seconds to each side, 2x40 clam knee lifts to each side, 40 side lifts on each side, 30 ball passes, some twisters - 6 lb, some leg extensions

Pacific Raceways: flats (counter-clockwise)
Results: 1st prime - 1st
2nd prime - pack
finish - 1st

official results
Comments: Okay... this was my first day back after our Hawaiian vacation and it was a bit of a shock to the system. :) All the core stuff went fine but spinning was HARD. I felt like (read: I most certainly was) gasping for air the whole time. In fact, I had to stop pedaling a few times (three I think) just to catch some air. I felt like I was super un-fit even though my strength felt all right.

At the race it was the same story. I could go hard for short amount of time and then I was sucking wind big time. But a little elaboration is necessary...

The weather sucked! On the drive down the rain started and it just kept getting stronger all the way to the race track. It eased up a tiny bit by the start but man, it looked grim. Matt H had on TWO raincoats.

For some reason I (along with Dave H and Matt H) missed the start... Either Rory decided to get this show the hell on the road or we did not know the start time. Anyway, the pack rolled out at about 6:45 instead of 7 like I thought they would. The three of us just rode down the track and hooked up with the bun after they completed half a lap.

God, I was positively drinking water sitting on wheels. And you know all that dragster tire adhesive and oil and who knows what other kinds of shit are on a race track were spraying in my mouth. Nice.

So after a bit (we all stayed together - for once there was no attack in the masters field!) we got the first prime bell. There was an acceleration as we bot close to the finishing straight and when this one guy jumped I noticed that Matt was sorta isolated so I jumped after him. Dave went with me. I managed to come around both of them in the saddle so that was nice but then I was practically wheezing. At my best I cold have just carried on. :( Hopefully this is just short-lived.

So it all came back together. Beth G went on a couple of attacks and lasted more than one full lap each time. The second time was about half a lap before we got the second prime bell and she was with another woman. We all kind sat up to let them sprint it out. Except for Michael P. With about 500 m to go he took off and hauled them in and beat them to the line. We all gave him a good ribbing from afar.

There were no other attacks after that but there was some confusion. We were dorking around so much that the cat 4 field caught us. Twice! After the first time Matt lifted the pace and we rolled right back past them but then with one lap to go - AFTER they had finished their race (they did not know they were done) - they passed us again as we were slowing down getting all 'tactical' and shit with one to go. Yes, it caused some confusion. Especially to this one guy in a STP jacket. [I know, I know... STP jacket in a race?]

He kind of latched on to the cat 4 field and they towed him a few hundred meters away from us before they found a clue and slowed down. By then he was way off the front.  As we rounded the turn at the end of the drag strip Matt H got a rear flat. Not cool. But it opened a door for me.

I looked back, noticed there were no fast guys near me and accelerated as hard as I could. Dave H was also behind me so that probably helped a bit. As I went faster this guy off the front died hard and I caught him about 100 feet from the line. Nice.

Matt was pretty steamed about his flat but what are you going to do? I know it bites driving here, being rained on and then having your race cut short but two years ago it happened to me at the first THREE races. Not once, not twice, but three times in a row I flatted out. To his credit he did seem to get over it after a bit. :)

My hands were absolutely freezing when I finished. I think I lost feeling with about four laps to go and after I could not unzip my jersey and had to ask for help as I had no dexterity left. The field was about 25, not bad considering the conditions. But boy, there were a LOT of new masters racers there... Kinda sketchy.
Equipment: Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels
Tuesday, March 25, 2008 4:04:20 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [2]  | 

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