Martin's training diary - Monday, May 12, 2008

Monday, May 12, 2008

Monday 12 May 2008 - weights | core | commute

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 am
Distance:	9 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:

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 to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions
back extensions	20 straight, 20 twisting - 25 lb

Results:

Comments:

Equipment:

Raleigh town bike, 38x16

commute | core | weights

Monday, May 12, 2008 12:43:55 PM (Pacific Standard Time, UTC-08:00)

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Wednesday, May 07, 2008

Wednesday 7 May 2008 - weights | walk

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:00 am
Distance:	walk - 2 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	weights \| walk

Breakfast:	smoothie
Lunch:	4 pieces pizza, 2 beers
Dinner:	Boca burger, potatoes, onions, veggies, juice
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, 20x360 lb, 22x360 lb
walking lunges	3 laps down and back in the aerobics room - 35 lb dumbbells
hack squat	15x140 lb, 15x160 lb, 15x180 lb
leg extensions	3x15 - 195 lb with drop sets each time
leg curls	3x15 - 165 lb with drop sets each time
plank	180 sec

Results:

Comments:

I was dragging this morning on the way to the gym but Thom cheered me up and starting with the last set of leg press I felt much better. The walking lunges were actually really easy and I did the best I have ever done on the hack squat machine so not a bad day at all.

Today I worked from home and walked downtown to attend a free Netdesk Windows Server 2008 lab. I went through Freeway Park and all the water was turned on - I love that! Of course the stairs leading into the park on the east side always smell like urine but hey, it's brief.

All the food and drink at the event was donated by Microsoft and when I saw the beer in the cooler I was (very) pleasantly surprised. :)

Equipment:

walk | weights

Wednesday, May 07, 2008 11:51:27 AM (Pacific Standard Time, UTC-08:00)

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Tuesday, May 06, 2008

Tuesday 6 May 2008 - Pacific Raceways CR

posted by: Martin

Hrs. Sleeping:	5
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	7:00 pm
Distance:
Time (total):	50 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	mid 50s, breezy, dry
Workout Type:	race

Breakfast:
Lunch:
Dinner:
Workout Food:	2 scoops HEED in a small bottle

Course:	counter-clockwise on the flats
Results:	1st prime - pack 2nd prime - pack finish - 6th official results
Comments:	I felt okay today but man was the pace fast and everything got chased down... Alan W and I were in the longest break of the night and we lasted exactly 1.5 laps. Going in one direction you were in the 12 or 13 and in the other in the 15. Flat out all the time. There were lots of attacks which was super. I kind of sat around during the 1st prime (which Dave H won easily) and tried to go for the 2nd but realized quickly I was nowhere... At the finish I got in front of Dave H and then found Alan W and asked him to help out and it was perfect. Alan took me to the start of the straightaway and I ramped it up. Unfortunately Dave got 3rd... He's not a true sprinter and I think when the entire field is on your wheel it's hard for him to win on the flats. Once again we had a ton of ByrneInvent riders show up, it was fantastic!
Equipment:	Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels

road race

Tuesday, May 06, 2008 11:40:19 AM (Pacific Standard Time, UTC-08:00)

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Monday, May 05, 2008

Monday 5 May 2008 - weights | core | walk | commute | run

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym - 5:00 am walk - 12:00 pm run - 6:30 pm
Distance:
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	it got up to 60 today, calm, sunny
Workout Type:	weights \| core \| walk \| commute \| run

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 to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters - 10 lb, 15, 20, 20 sit-ups on incline board
back extensions	20 straight, 20 twisting - 25 lb

you can see where we ran below

Results:

Comments:

What a great day! I was able to ride to work (which is always a plus), I went along on the iWalk and then when I got home Shelley and I hit the bricks for a short jog,

My legs did feel like garbage on the run tho... I have this problem where my skin tingles and itches - especially if the has some descents - when I'm not used to running and it takes me 5-10 outings to get rid of that feeling. This time of year I'm not exactly running a lot so today was kinda uncomfortable until the last mile. Oh well; it was fantastic out and Shelley showed me a really scenic route. Nice.

Equipment:

Raleigh town bike, 38x16

commute | core | run | walk | weights

Monday, May 05, 2008 11:28:57 AM (Pacific Standard Time, UTC-08:00)

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Sunday, May 04, 2008

Sunday 4 May 2008 - ride

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	8:00 am
Distance:	77 miles
Time (total):	4:30
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	low 50s - upper 50s, pretty calm, dry
Workout Type:	ride

Breakfast:	cereal
Lunch:
Dinner:
Workout Food:	about 6 Fig Newtons, 2 large bottles each with 2 scoops of Endurox R4 and 2 scoops of Perpetuem

Course:	Leschi, Seward, Renton, Cedar River Trail, Jones Rd, Ravensdale, short loop of Ravensdale RR, Issaquah-Hobart Rd, May Valley, Coal Creek Pkwy, across Mercer Island, Leschi, Madrona, Union, home
Results:
Comments:	What a great day! Towards the end it seemed warmer than the 59 degrees that it was and I was able to take off my knee warmers (20 miles to go) and arm warmers (5 miles to go) which felt really good. Today Alistair L, Jim K, Dave H and I previewed the new finish for the upcoming RR this weekend and it was a great group. I'm realizing I really like groups of 3-5 riders, the pace is more consistent, mechanicals are dealt with more efficiently and you stick together more easily. Coming off loads of rest I felt great today and pulled a lot. Dave and Alistair were also strong but they had ridden some hill extravaganza yesterday and were somewhat tired.
Equipment:	Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels ASIDE - ever since I put on these new Dura Ace cranks I have been riding a 42! I guess I knew that when I purchased them (all lengths except the 180s came with a 39) but I just totally spaced it out...

road ride

Sunday, May 04, 2008 10:54:50 AM (Pacific Standard Time, UTC-08:00)

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Friday, May 02, 2008

Friday 2 May 2008 - weights | core | walk | commute

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 am
Distance:	commute - 8 miles
Time (total):	walk - 45 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	upper 50s to 60, calm, dry
Workout Type:	weights \| core \| walk \| commute

Breakfast:	smoothie
Lunch:	stir fry veggies, rice
Dinner:	tortilla chips, beer, french fries, artichoke
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 to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 twisters - 10 lb, 80 leg extensions
back extensions	20 straight, 20 twisting - 25 lb

Results:

Comments:

Today at work I joined the walkers. It's this group that goes out every Monday, Wednesday and Friday during lunch and kinda power walks the campus and surrounding region. It was really fun.

On the way home I hit Interlaken with the music turned WAY up. Nice.

Equipment:

Raleigh town bike

commute | core | walk | weights

Friday, May 02, 2008 6:05:55 PM (Pacific Standard Time, UTC-08:00)

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Wednesday, April 30, 2008

Wednesday 30 April 2008 - weights | commute

posted by: Martin

Hrs. Sleeping:	6
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:	mid 50s, dry, calm
Workout Type:	weights \| commute

Breakfast:	cereal
Lunch:
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	20x180 lb, 20x270 lb, 2x20 - 360 lb
squat (Smith)	15x110 lb, 15x130 lb, 15x130 lb
bench step-ups	15x40 lb dumbbells, 15x45 lb, 20x50 lb
leg extensions	3x15 - 195 lb with drop sets each time
leg curls	3x12 - 165 lb with drop sets each time

Results:

Comments:

Weights felt fine, especially the dumbbell bench step-ups but I'm WAY weak when it comes to basic stuff like the leg press and squats... At least I can do a few reps.

The commute was cold and I was barely able to make it Belmont on the way home. Sheesh...

Equipment:

Raleigh town bike

commute | weights

Wednesday, April 30, 2008 1:07:49 AM (Pacific Standard Time, UTC-08:00)

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Tuesday, April 29, 2008

Tuesday 29 April 2008 - Pacific Raceways CR

posted by: Martin

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	7:00 pm
Distance:
Time (total):	50 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	mid 50s, windy, dry
Workout Type:	race

Breakfast:
Lunch:
Dinner:
Workout Food:	2 scoops HEED in a small bottle

Course:	clockwise up the escape road
Results:	1st prime - 1st 2nd prime - 3rd finish - 3rd official results
Comments:	No spinning this morning... I forgot to set my alarm. We had more ByrneInvent riders at this race than I have ever seen before. It was like eight or something. It was fantastic - or so I thought. There were a bunch of accelerations from the start and I tried once as well but nothing stayed away for more than a few hundred meters. As we rolled up tot eh first prime I was near the front thinking I would just latch onto a wheel as we crossed the line and go from there but everyone kind of slowed so I stood up and started to accelerate at the base of the second part of the hill. It wasn't so much a sprint as it was a constant acceleration; I kept shifting up and speeding up and one guy tried to come around but he died and I won it easily. I bet not everyone was trying to beat me. :) I kept rolling past the finish and some of us got a gap but it did not last. The pack was chasing and not everyone who got away was willing to work. I tried the same thing for the second prime but this time both Dave H and Kerry F came roaring past me. Kerry just killed it and I recall thinking, "That's how the race is going to finish for sure!" I should take up fortune telling. This time as I rolled across the line I went really hard and went right past Dave and Kerry. They chased like mad and as I entered the drag strip I looked back and they had a monster gap on the field and were closing so I waited and the three of us were away. We worked really well together and it looked good for a short while. Then Matt H towed the pack almost right up to us as we crested the hill the next time around and I guess when he pulled off it was all orange and blue behind him and they all sat up. Matt (and Darren) got pissed and quit the race and we were away for good. We had two more laps to ride and Kerry was really pulling strong. I tried to lead Dave out for the finish but it was no use. Kerry again stormed us and got a well deserved win. I felt pretty good and Dave was riding well but we just could not compete today.
Equipment:	Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels