Monday, September 08, 2008
Monday 8 September 2008 - ride
posted by: Martin
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Time of Day:  
Distance: 20 miles total
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Weather: low 70s, sun, dry
Workout Type: errands on a bike

Breakfast:  
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Dinner:  
Workout Food:  

Course:  
Results:  
Comments: I had to file some forms with Seattle Schools, see the doctor, meet Cameron for an appointment in the University District and then head back up the hill for a JCV board meeting in that order.

On a nice day it makes you realize that this is exactly what bikes are for.
Equipment: Raleigh town bike
road ride
Monday, September 08, 2008 10:46:55 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Saturday, September 06, 2008
Saturday 6 September 2008 - ride
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
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Time of Day: 8:00 AM
Distance: 70 miles
Time (total): 4:30
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Total Ascent:  
Weather: mid 50s to start, 70 by the end, partly cloudy, muggy, dry
Workout Type: ride

Breakfast: cereal
Lunch: 2 fried eggs, 4 pieces of toast, peanut butter, beer
Dinner: Pho, beer
Workout Food: 2 large bottles each with 2 scoops Endurox R4 and 2 scoops Perpetuem,

Course: Snoqualmie Falls
Results:  
Comments: What a great day! I met a couple of guys at Hec Ed and then we picked up some more at Leschi and proceeded to head east. The pace was conversational the whole way and I was able to remove clothing all the way to the finish meaning it kept getting warmer. :)
Equipment: Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25
road ride
Saturday, September 06, 2008 1:58:51 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Friday, September 05, 2008
Friday 5 September 2008 - weights | core | commute | stairs
posted by: Martin
Hrs. Sleeping: 6
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Time of Day: gym - 5:15 AM
stairs - 6:30 PM
Distance:  
Time (total): gym - 45 min
stairs - 30 min
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Total Ascent:  
Weather: 70, sunny, calm, dry
Workout Type: weights | core | commute | stairs

Breakfast: smoothie
Lunch:  
Dinner:  
Workout Food:  

Course:
push-ups 25, 20
seated row 2x15 - 105 lb
shoulder press 2x15 - 30 lb
lat pull down 15, 12 - 105 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, 50 steam engines, 70 leg extensions
back extensions 20 straight, 20 twisting - 25 lb
Howe Street
Results:  
Comments: What a day of fitness! I went to the gym, I ride to work and then Shelley and I did some stairs after work.

Today we shot for (and achieved!) 30 minutes and in that amount of time I was able to walk eight flights (2 at a time) and it felt okay. The initial soreness from last Tuesday is gone and a week or so I should be ready to start running some flights.
Equipment: Raleigh town bike
commute | core | stairs | weights-upper body
Friday, September 05, 2008 1:00:30 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Thursday, September 04, 2008
Thursday 4 September 2008 - stairs | Madison clinic
posted by: Martin
Hrs. Sleeping: 6
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Time of Day: stairs - 6:00 AM
Distance: 4 flights
Time (total): 20 min
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Total Ascent:  
Weather: stairs - low 50s, calm, dry
Workout Type: stairs | Madison clinic

Breakfast: cereal
Lunch: about 10 red vines, hand full of almonds and I forgot what else
Dinner: Builder's bar at the track, crackers and humus at home
Workout Food: water

Course: Howe Street
Results:  
Comments: I walked the stairs two at a time again, I could really feel Tuesday. Yikes...!

In the evening I went to the track for a madison clinic. It's a catch 22 for sure, I want to ride more but have difficulty finding partners because I don't have any experience... hopefully this will help.

It was a lot of dry-land stuff, walking through the exchanges and the like but overall it was good. And we did get some time on the track too. The hardest thing for me by far is timing the drop down the track when I'm coming off of relief. That's what next year is for. :)
Equipment: Raleigh Rush Hour Pro, regular old spoked wheels, 52x15
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stairs
Wednesday, September 03, 2008 11:08:32 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Wednesday, September 03, 2008
Wednesday 3 September 2008 - weights | core |commute | run
posted by: Martin
Hrs. Sleeping: 5
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:15 AM
run - 6:00 PM
Distance: ride - 7 miles
run - 2.5 miles
Time (total): gym - 45 min
run - 22 min?
Time (moving):  
Time (stopped):  
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Total Ascent:  
Weather: 70, sun, calm
Workout Type: weights | core | commute | run

Breakfast: 3 waffles with Quark and apple butter
Good god, 3 waffles is a lot of food...
Lunch: hand full of almonds, small piece of pizza, small pasta salad, yogurt parfait thingy, some pieces of chocolate and licorice
Dinner: salad, bread, cheese Bud Light
Workout Food: water

Course:
push-ups 25, 20
seated row 2x15 - 105 lb
shoulder press 2x15 - 30 lb
lat pull down 15, 12 - 105 lb
plank 2x180 sec, 60 sec each side
other core 2x40 clam knee lifts each side, 40 side leg lifts each side, 50 steam engines, 70 leg extensions, 30 side bends each side - 45 lb
back extensions 20 straight, 20 twisting - 25 lb
Results:  
Comments: The gym was kinda tough because I'm a wuss and have not been since last Friday. The ride to and from work on the other hand was fantastic - I'm not sure I have ever had an awful commute on my bike... some not great but none bad.

The run was through the Arboretum with Shelley and it was a really pretty route. We went down the road from Interlaken to the Japanese Garden and then through the bypass road and then back on the gravel path.
Equipment: Raleigh town bike
commute | core | run | weights
Wednesday, September 03, 2008 7:45:37 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Tuesday, September 02, 2008
Tuesday 2 September 2008 - stairs
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: I'm too scared to check...! :( It's been two months since I weighed myself. I'm such a f'n GIRL about this, I can't believe it.
Body Fat: LA, LA, LA! I'm not listening, I'm not listening...!!! I wonder if the latest issue of US Weekly is out yet? Better hit the news stand and check. OMG!
Time of Day: 6:00 AM
Distance: 4 flights
Time (total): 20 min?
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Total Ascent:  
Weather: low 50s, dry
Workout Type: stairs

Breakfast: 6:30 AM - 2 waffles with non-fat Quark and apple butter
8:00 AM - big-ass piece of extremely average, store-bought mix chocolate cake and similar frosting
Lunch: lots of pistachio nuts, candied ginger, Builder's bar, almonds, tea
Dinner: 6:00 PM - 2 open face tuna sandwiches, 2 ears corn
7:30 PM - cheese, crackers, humus, beer
Workout Food:  

Course: Howe Street
Results:  
Comments: The first time on the stairs baby! And to make sure I did not overdo it I just did four flights. Typing this now I'm not sore so I think it was a wise decision. I just walked them two at a time, running can come later. :)

Shelley came along as well, bravo!
Equipment:  
Technorati Tags: ,
stairs
Tuesday, September 02, 2008 2:25:23 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Monday, September 01, 2008
Sunday 31 August 2008 - hike
posted by: Martin
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Time of Day: 11:00 AM
Distance: 6 miles
Time (total): 2.5 hours
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Total Ascent:  
Weather: cool, light rain
Workout Type: hike

Breakfast: big bowl of cereal, 2 pieces toast, fried egg
Lunch: 1:00 PM - apple
2:00 PM - chickpea fritters, pita bread, veggies, beer, french fries
Dinner: salmon, salad, corn bread, beer, 2 glasses of wine, 2 cookies, 2 pieces of pie with ice cream
Workout Food: water

Course: Talapus and Olallie Lakes, exit 45 off of I-90
Results:  
Comments: Well... the weather report said it was going to clear up and so we got a late start and it just got worse. Thanks goodness it never turned really cold and in retrospect, the drizzle was kind of refreshing and fun. The only bummer was that for the first time in months my hands became totally useless again because my body freaks out and shuts off the blood flow to them. :(

We went with Chance, Amy and Kari; a fun bunch.

After the hike we went out to eat at the Elysian and it was a starch fest... Then a quick shower and it was off to Greg K's birthday party! More food, drink and Martin is fully off the wagon if he was ever even on. Good times but the body can' take too much of this so I better slow down.
Equipment:  

Here are all the pictures.

Technorati Tags: ,,
hike
Monday, September 01, 2008 3:13:11 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Monday, June 02, 2008
Monday 2 June 2008 - weights | core | commute
posted by: Martin
Hrs. Sleeping:  
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Time of Day:  
Distance: 9 miles
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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, 2x50 steam engines, 70 leg extensions, 30 twisters - 10 lb
back extensions 20 straight, 20 twisting - 25 lb
Results:  
Comments:  
Equipment: Raleigh town bike, 38x16
commute | core | weights
Monday, June 02, 2008 12:20:03 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Thursday, May 29, 2008
Thursday 29 May 2008 - core
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
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Time of Day: 5:15 am
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Workout Type: core

Breakfast: 6:00 am - smoothie
Lunch: 9:30 am - 2 pieces pizza
1:30 pm - steamed veggies, Stonewall's Jerquee, Promax bar
Dinner:  
Workout Food: water

Course: 2x180 sec plank, 60 sec plank to each side
2x40 clam knee lifts to each side, 40 side leg lifts to each side
30 ball passes, 50 steam engines, 30 twisters - 10 lb, 70 leg extensions
2x15 sit-ups on incline board
40 back extensions (20 straight, 20 twisting) - 25 lb
Results:  
Comments: Just some core; no aerobic anything for Martin today...!
Equipment:  
core
Thursday, May 29, 2008 3:38:17 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Wednesday, May 28, 2008
Wednesday 28 May 2008 - weights | walk | commute
posted by: Martin
Hrs. Sleeping:  
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Time of Day:  
Distance: walk - 2 miles
commute - 15 miles ish total
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Weather:  
Workout Type: weights |walk | commute

Breakfast:  
Lunch:  
Dinner:  
Workout Food:  

Course:
push-ups 2x20
seated row 2x20 - 90 lb
shoulder press 2x20 - 25 lb
lat pull down 2x20 - 90 lb
hack squat machine 15x210 lb, 3x15 - 230 lb
incline leg press 20x270 lb, 2x20 - 360 lb
walking lunges 3 x down and back in the aerobics room with 35 lb dumbbells
leg extensions 3 drop sets, 195 (15x) and 135 lb (8-12 reps)
leg curls (seated) 3 drop sets, 165 (15x) and 120 (2x) and 135 lb (10-20 reps)
Results:  
Comments: Weights were okay, I was not strong but got in some extra reps as the workout progressed. The ride in to work was also okay (or so I thought) but when it came to ride home...

oh
my
god.

My legs were SO done... I thought it would be sweet to ride over to Bellevue, meet Shelley and then drive home with her and I sorely underestimated the time it takes to get anywhere on a single speed bike and how thoroughly trashed I was. And my bike has a tiny gear. And platform pedals.

Shelley gets off at 5 and I left my work at about 4:10. At 4:40 I get to the WEST side of the I-90 floating bridge. Obviously I have about as much chance of making it to her office in Bellevue by 5 as Scott McClellan has of getting George Bush to admit that his book is factual.

So I call her on the phone, apologize and turn around to ride home. Christ. I had to walk up several hills... It's pretty steep climbing up from Leschi unless you want to throw in a massive detour and I was toast. And when you can't pull up on the pedals... it was a sad scene.
Equipment: Raleigh town bike, 38x16
commute | walk | weights
Wednesday, May 28, 2008 10:13:32 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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