Wednesday, April 09, 2008
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:15 am
Distance: 8 miles
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: 40's in the morning, low 50s in the afternoon, partly sunny, dry
Workout Type: weights | commute

Breakfast: 2 eggs, bread, cheese, cereal
Lunch: peanut butter bagel, 8 oz yogurt, crackers, cheese, dried papaya, water, Odwalla juice
Dinner: salad, 2 pieces pizza, sauteed veggies, Bud light, too much wine (three glasses?)
Workout Food: water

Course:
push-ups 2x20
seated row 2x20 - 90 lb
shoulder press 2x17 - 25 lb
lat pull-down 2x17 - 90 lb
incline leg press 20x90 lb, 20x180 lb, 20x270 lb, 20x360 lb
incline hack squat 15x110 lb, 15x130 lb, 15x150 lb, 12x170 lb
step ups 15x30 lb, 15x35 lb, 15x40 lb
leg extensions 3x15 - 195 lb (drop set each time)
leg curls 3x12 - 165 lb (drop set each time)
Results:  
Comments: Oy... I had a hard time getting out of bed today, my upper body exercises felt super hard (probably because I have not been doing them for a week - since last Wednesday!) and legs did not feel super. The step ups on the bench with dumbbells was kinda fun though, we could have used more weight.

It felt GREAT to commute to work on my bike again...! iPod, reasonable weather, the works. But man, my legs felt done in. I was just rolling along.
Equipment: Raleigh town bike
Wednesday, April 09, 2008 11:44:33 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Tuesday, April 08, 2008
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 180
Body Fat: 8
Time of Day:  
Distance:  
Time (total): race - 43 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: low 40s, wet ground, mostly cloudy, calm
Workout Type: core | spinning | Pacific Raceways CR

Breakfast:  
Lunch:  
Dinner:  
Workout Food: gym - water
race - 2 scoops HEED in a small bottle (but I only had like two sips)

Course: race: counter-clockwise down the escape road, finish on the flats
Results: 1st prime - 2nd
2nd prime - 1st
finish - 2nd
Comments: For the first time in ages spinning felt good! I was rested and could go hard - that felt SO nice. My wind is still sucky meaning I had to seriously catch my breath a couple of times but hey, it's a start.

At the race Dave H went on the first hill and stayed away solo for one lap. We caught him half way up the second hill and I took off on the left side near the top. I got a nice gap right away and then saw Matt H chasing so I sat up and waited for him.

I had a couple of teammates in the bunch plus there were not many contenders out today so our gap grew really quickly. We worked really well together; Matt rolling his 50x11 (Jesus!) on the flats and me my 53x15. We decided to just pull through the primes so Matt got the first one and I got the second. With two laps to go our gap was enormous so we slowed a bit.

Matt left me on the front from the bottom of the last hill but we had loads of time so it was fine. Besides, I felt pretty confident about the sprint. I just kept the speed down thinking I had a much better initial jump than Matt and kept it glued to the barrier on the right side of the finishing stretch.

We got close and closer and were not going fast at all so I was in a pretty small gear... When Matt finally did make a move I stood up and felt like I easily stayed ahead of him at first. But then I had to shift up and kinda fumbled the shift. That plus Matt being a little faster than I had expected let him pull even and then he nipped me with a perfectly timed bike throw.

I threw my bike too but mine was late. Poop. Anyway, that was a super ride in that we attacked, made it a race and I actually got to sprint at the end. Plus I finally felt good while we were away. Dave got 2nd again and I learned not to underestimate Matt so much. :)
Equipment: Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels
Tuesday, April 08, 2008 12:01:39 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Saturday, April 05, 2008
posted by: Martin
Hrs. Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
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):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:30 am
Distance:  
Time (total):  
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 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:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day:  
Distance:  
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
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):  
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: 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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