Saturday, September 13, 2008
| Hrs. Sleeping: |
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| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
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| Distance: |
3 miles |
| Time (total): |
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| Time (moving): |
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| Time (stopped): |
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| Speed (moving): |
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| Speed (overall): |
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| Total Ascent: |
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| Weather: |
low 70s, sunny, dry,calm |
| Workout Type: |
run |
| Breakfast: |
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| Lunch: |
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| Dinner: |
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| Workout Food: |
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| Course: |
outside of Green Lake |
| Results: |
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| Comments: |
Shelley and I hit the bricks today and it felt pretty good. I started a bit too fast, had to over compensate but then managed to speed up a tad by the finish. |
| Equipment: |
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Friday, September 12, 2008
| Hrs. Sleeping: |
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| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
gym - 5:15 AM |
| Distance: |
10 miles |
| Time (total): |
gym - 45 min |
| Time (moving): |
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| Time (stopped): |
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| Speed (moving): |
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| Speed (overall): |
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| Total Ascent: |
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| Weather: |
70s, dry, sunny, calm |
| Workout Type: |
weights | core | commute |
| Breakfast: |
cereal |
| Lunch: |
2 random food bars, lots of almonds
2:00 PM - falafel sandwich |
| Dinner: |
Picnic at the Hiram M Chittenden locks baby! That means bread, cheese, some marinated veggie salad thingy and half a bottle of wine. Then when we got home Shelley and I split another bottle. Ouch...
A tug was pushing this mammoth, rested out barge through the locks and it was so long that when the nose of the barge eased into view it was dead silent. That was a totally cool and kinda spooky thing to see this beast of a vessel glide past. |
| Workout Food: |
water |
| Course: |
| push-ups |
25, 20 |
| seated row |
2x15 - 105 lb |
| shoulder press |
2x16 - 30 lb |
| lat pull down |
2x15 - 105 lb |
| plank |
180 sec, 60 sec, 60 sec, 60 sec, 60 sec on 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, 30 twisters - 12 lb, 30 side bends to each side - 45 lb |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
The weights were better than Wednesday but I felt miserable doing the plank. :(
Note to Martin - you are missing too many days! This is not rocket science, if you do something more you usually bet better at it.
For a tiny bit of variety I went to Fremont and then across the bridge and up Dexter, through downtown and then up Pike and home. God it was a nice afternoon. |
| Equipment: |
Raleigh town bike |
Thursday, September 11, 2008
| Hrs. Sleeping: |
5 |
| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
6:30 PM |
| Distance: |
8 flights |
| Time (total): |
28 min |
| Time (moving): |
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| Time (stopped): |
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| Speed (moving): |
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| Speed (overall): |
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| Total Ascent: |
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| Weather: |
70s, dry, sunny |
| Workout Type: |
stairs |
| Breakfast: |
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| Lunch: |
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| Dinner: |
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| Workout Food: |
water |
| Course: |
Howe Street |
| Results: |
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| Comments: |
Nice. Today Shelley suggested that we ride to and from the stairs! So we did. And it was such a fantastic day.
I walked them 2 at a time and the first couple of flights were all about warming up but then it got better and better. This place is busy when the weather is nice...!
Putting on my helmet when my head was drenched in sweat was not fun but the ride home was relaxing and probably a good thing. |
| Equipment: |
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Wednesday, September 10, 2008
| Hrs. Sleeping: |
5 (at most...!) |
| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
gym - 5:15 AM
track - 7:30 PM |
| Distance: |
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| Time (total): |
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| Time (moving): |
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| Time (stopped): |
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| Speed (moving): |
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| Speed (overall): |
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| Total Ascent: |
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| Weather: |
70s during the day cooling after sunset, dry, sunny |
| Workout Type: |
weights | core | track race |
| Breakfast: |
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| Lunch: |
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| Dinner: |
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| Workout Food: |
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| Course: |
| push-ups |
25, 16, 4 |
| seated row |
2x15 - 105 lb |
| shoulder press |
2x15 - 30 lb |
| lat pull down |
14, 12 - 105 lb |
| plank |
180 sec, 120 sec, 60 sec to each side |
| other core |
2x40 clam knee lifts to each side, 40 aside leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters - 10 lb, 30 side bends to each side - 45 lb |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
Oh boy, the gym was not so easy today... that's what I get for taking Monday off.
When I got to the track I was sorta worried... Everyone and their brother was here for the last Wednesday night and I had not raced on the track in about a month but it turned out all right.
10 lap scratch - we dorked around and then with 2 to go I took the front to try and lead out Will F. It kinda worked as he got 3rd.
Miss and out - there were 19 of us and I got 6th. I rode the front either 2 or 3 up from the bottom and that seemed to work well. I must admit I was surprised when there were just six of us left, it happened to fast and I should have been more prepared.
5x5 points race - Tom W and I spoke prior to the start and decided to try and get away after the first or second sprint. Unfortunately we got separated and when Tom took off the first time I was not able to follow. The second time he went I bridged but he was too tired to continue. Finally, after the second to last sprint (where I got 3rd) the pack was really spread out and when the leaders pulled up I went low and took off. I got a massive gap right away and held it to the finish. Not a lot of points but it was fun to stay away. |
| Equipment: |
Raleigh Rush Hour Pro, 52x15, Zipp disk, Zipp 404 |
Tuesday, September 09, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | ride - 6:30 PM |
| Distance: | commute - 9 miles
ride - 15 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 70s, sunny, light wind |
| Workout Type: | commute | ride |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Seward Park |
| Results: | |
| Comments: | After work Shelley and I spun down to Seward along Lake WA Blvd, there were more cars that would have been nice but it was okay.
On the way home we heard and saw sirens and lights and as climbed the rise just north of Mt. Baker Beach we saw the cause. An older VW bus had burst into flames! Everyone was safe but the fire engine was still soaking down the vehicle. What a bummer. |
| Equipment: | Raleigh town bike
Trek fixed gear, 42x18 |
Monday, September 08, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 20 miles total |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 70s, sun, dry |
| Workout Type: | errands on a bike |
| Breakfast: | |
| Lunch: | |
| 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 |
Saturday, September 06, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 8:00 AM |
| Distance: | 70 miles |
| Time (total): | 4:30 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| 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 |
Friday, September 05, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
gym - 5:15 AM
stairs - 6:30 PM |
| Distance: |
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| Time (total): |
gym - 45 min
stairs - 30 min |
| Time (moving): |
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| Time (stopped): |
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| Speed (moving): |
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| Speed (overall): |
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| Total Ascent: |
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| Weather: |
70, sunny, calm, dry |
| Workout Type: |
weights | core | commute | stairs |
| Breakfast: |
smoothie |
| Lunch: |
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| Dinner: |
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| 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 |
Thursday, September 04, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
stairs - 6:00 AM |
| Distance: |
4 flights |
| Time (total): |
20 min |
| Time (moving): |
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| Time (stopped): |
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| Speed (moving): |
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| Speed (overall): |
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| Total Ascent: |
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| 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 |
Wednesday, September 03, 2008
| 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): | |
| Speed (moving): | |
| Speed (overall): | |
| 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 |