Martin's training diary - Friday, May 16, 2008

Friday, May 16, 2008

Friday 16 May 2008 - weights | core | walk | commute

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:00 am
Distance:	walk - 2 miles commute - 14 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	low 70s on the way home, sunny, fairly calm
Workout Type:	weights \| core \| walk \| commute

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	180 sec
other core	3x50 steam engines, 3x30 ball passes, 3x30 twisters - 10 lb, 3x15 sit-ups on incline board

Results:

Comments:

I had just finished up my little upper body routine when Thom showed up and I joined him for his ab workout.

Today was the first day I was able to ride to work in just a T-shirt and shorts. The way home was just fantastic... music in my ears, a hot day, the Seattle waterfront; nice.

Equipment:

Raleigh town bike, 38x16

commute | core | walk | weights

Friday, May 16, 2008 12:39:23 AM (Pacific Standard Time, UTC-08:00)

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Thursday 15 May 2008 - commute

posted by: Martin

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

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:
Results:
Comments:
Equipment:	Raleigh town bike, 38x16

commute

Thursday, May 15, 2008 11:36:10 PM (Pacific Standard Time, UTC-08:00)

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Wednesday, May 14, 2008

Wednesday 14 May 2008 - weights | commute

posted by: Martin

Hrs. Sleeping:
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 \| commute

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:

push-ups	2x20
squats	15x95 lb, 15x115 lb, 15x135 lb, 15x155 lb
incline leg press	20x270 lb, 20x360 lb, 20x360 lb, 30x270 lb
bench lunges	10x25 lb, 15x25 lb, 15x25 lb
leg extensions	3x15 195 lb with drop sets
leg curls	3x15 165 lb with drop sets

Results:

Comments:

I got started a bit late today and so only had time for some push-ups before Thom showed but then we had a great leg workout. We tried 'real' squats today and my back was okay but boy, we were not exactly lifting heavy weights... It's amazing how fast this goes away if you don't keep at it.

I suggested some new lunges and Thom was up for it. You put your back foot up on a bench and then lunge down with your front leg, do your set and then switch legs. Ouch. The first set was all about finding your balance for both of us but even so it was hard work.

Equipment:

Raleigh town bike, 38x16

commute | weights

Wednesday, May 14, 2008 12:01:13 AM (Pacific Standard Time, UTC-08:00)

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Tuesday, May 13, 2008

Tuesday 13 May 2008 - core | spinning | Pacific Raceways CR

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym - 5:30 am race - 7:00 pm
Distance:
Time (total):	race - 50 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	core \| spinning \| Pacific Raceways CR

Breakfast:
Lunch:
Dinner:
Workout Food:	gym - water race - 2 scoops HEED in a small bottle

Course:	gym - 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts to each side, 40 side leg lefts to each side, 30 ball passes, 50 steam engines, 40 back extensions (20 straight, 20 twisting) - 25 lb, 70 leg extensions race - counter-clockwise down the escape road, finish at the top of the hill
Results:	1st prime - pack 2nd prime - 1st finish - 2nd official results
Comments:	Today was Abigail's last spinning class at the Convention Center Bold's Gym as they are closing so I had to attend. As usual, it was pretty hard... :) At Pacific Raceways it was the Kerry F show again; that guy is just so strong. There were a bunch of attacks early on, none of which succeeded and then one lap after the first prime I took off at the top of the hill. I got a nice gap and forged ahead and when I looked back Kerry was leading a small group so I sat up and waited for them. ASIDE - not sure how long I could have lasted but as long as I went hard the gap was not closing... Only three cat 1-2 riders showed up today so Rory combined our fields. The riders that came up were Kerry (who was riding in the cat 1-2 field tonight), one other cat 2 and Dave H. We all worked pretty well together with the exception of the other cat 2, his pulls were might short. At the second prime I encouraged everyone to keep it together and so Kerry surged just enough to win it and then we regrouped. Dave let me roll across the line in front of him so I won the master's points. At the finish I was a bit beat but our gap was monstrous so we really slowed down that last half lap. at the bottom of the hill it was obvious that everyone fancied themselves a sprinter (meaning that the pace abruptly slowed to a crawl) so I took the front and gave it the old "accelerate smoothly and go as hard as you can" in hopes of letting Dave beat one or two of these guys. Close to the top of the hill I was maxed and then first Dave and then Kerry came around me. Kerry won way to easily and Dave had a big gap on me for 2nd. For a bit I thought I cold hold off this cat 2 guy and was actually able to shift up one more time as the road leveled off but he surged and nipped me by a wheel or so at the line.
Equipment:	Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels

core | road race | spinning

Tuesday, May 13, 2008 12:18:56 AM (Pacific Standard Time, UTC-08:00)

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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...