Saturday, September 27, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 8:00 AM |
| Distance: | 51 miles (37+14) |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 55 at the start, low 60s at the finish, dry, partly cloudy, calm |
| Workout Type: | ride |
| Breakfast: | cereal |
| Lunch: | 11:00 AM - steamed milk
chips, bean dip, salsa |
| Dinner: | |
| Workout Food: | 2 small bottles each with 1 scoop Endurox R4 and 2 scoops Perpetuem |
| Course: | around the south end of Lake WA and then around Mercer Island, and then back down to Seward Park and back home |
| Results: | |
| Comments: | What a great day! I met Brian S, Todd M, Alex T and Gabe at Leschi and we tooled around the south end. All of us except for Gabe were on fixed-gear bikes and it was a blast.
According to Alex "I have a cyclometer on all my bikes and a power meter on most" we were averaging about 105 rpm... I think Todd was on a 42x17 and Brian on a 42x16 so they would dust me on the descents but not by too much. :) And on the last longer downhill on Mercer Island I did not have to grab my brakes so that means I'm on my way.
This is such fun, I really hope more of the team puts one of these bikes together and joins us in the future.
When I was two blocks from home I met Shelley who was just heading out; on her single speed! Since it was a Bicycle Saturday we headed back down to Seward Park and then had a hot drink at the Leschi Starbucks while soaking in some sun before heading home. Nice. |
| Equipment: | Trek fixed-gear, 42x18 |
Friday, September 26, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | 9 miles |
| Time (total): | 1:15 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 55 degrees on the way to work, 65 on the way home, dry, sunny |
| Workout Type: | weights | core | commute |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg extensions | 2x20 - 135 lb | | leg curls | 2x20 - 120 lb | | squats | 2x20 - 95 lb | | lunges | 2x20 - 65 lb | | incline leg press | 2x20 - 180 lb | | push-ups | 25, 20 | | seated row | 2x16 - 105 lb | | shoulder press | 2x16 - 30 lb | | lat pull down | 2x12 - 105 lb | | plank | 180 sec, 120 sec, 60 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, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Okay, legs are feeling marginally better and although I'm not back to my two sets of 3 min of plank at least I'm improving a tiny bit...
The ride to and form work were fantastic - what a nice day. |
| Equipment: | Raleigh town bike |
Thursday, September 25, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 6 flights |
| Time (total): | 20 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 55 degrees, calm, wet ground but no rain |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Nice. today was the first day that my breathing was slightly easier after all six flights although it still has me worried. I mean I sound just terrible after a couple of runners...
And, although stairs are kicking my ass, my legs were the slightest bit less sore today. Progress! |
| Equipment: | |
Wednesday, September 24, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:15 AM |
| Distance: |
|
| Time (total): |
1:15 |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| leg extensions |
2x20 - 135 lb |
| leg curls |
2x20 - 120 lb |
| squats |
2x20 - 95 lb |
| lunges |
2x20 - 65 lb |
| incline leg press |
2x20 - 180 lb |
| push-ups |
25, 20 |
| seated row |
2x15 - 105 lb |
| shoulder press |
2x15 - 30 lb |
| lat pull down |
2x12 - 105 lb |
| plank |
180 sec, 90 sec, 60 sec, 60 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, 30 twisters - 12 lb, 30 side bends to each side - 45 lb |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
I felt even more sore today... let's hope my legs turn the corner soon. |
| Equipment: |
|
Tuesday, September 23, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | stairs - 6 flights
commute - 9 miles |
| Time (total): | 20 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | stairs - 45, dry, calm
commute home - 60, sunny, light wind, dry |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Okay, I thought I was not going to be sore after yesterday's leg workout in the gym but no... It seems no matter how light I start out I'm still hobbling around the next day. I felt it on the stairs this morning but it did get better.
Same deal as usual, I'm alternating walking one flight two at a time and running one flight two at a time.
Stairs are unique in that I get more out of breath doing this than anything else I have ever done. Ever. I swear, after the third runner I am sucking wind so bad that I almost feel like something is wrong with me and perhaps I have exercised induced asthma? You know that awful wheezing sound some people make when they are out of breath? Well that's me during and after stairs. Times 10. |
| Equipment: | Raleigh town bike |
Monday, September 22, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | 9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 60, dry, calm |
| Workout Type: | weights | core | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg extensions | 2x20 - 135 lb | | leg curls | 2x20 - 120 lb | | squats | 2x20 - 95 lb | | lunges | 2x20 - 65 lb | | push-ups | 25, 20 | | seated row | 2x16 - 105 lb | | shoulder press | 2x15 - 50 lb | | lat pull down | 2x15 - 90 lb | | plank | 180 sec, 75 sec, 60 sec, 60 sec to each side | | other core | 2x40 clam knee lifts, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | First day of leg weights! I tried to go really, really light to make sure I would not be crippled the next day. It felt okay and the squats did not hurt my back but they did feel a tad awkward as I have not done them in ages. I should get used to the movement soon. |
| Equipment: | Raleigh town bike |
Saturday, September 20, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:00 PM |
| Distance: |
|
| Time (total): |
about 50 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
upper 50s, light rain, calm |
| Workout Type: |
cyclocross race |
| Breakfast: |
7:00 AM - cereal
10:00 AM - fried potatoes, 2 eggs, onions |
| Lunch: |
4:00 PM - gel, water |
| Dinner: |
beer |
| Workout Food: |
|
| Course: |
Star Crossed |
| Results: |
Masters 30+ Cat 1-2
60th |
| Comments: |
Well, say hello to autumn. Today was my first cross race of the season and my first time on a cross bike since last year and my firs time riding in the rain for I don't know how long. It's good to be back.
I keep forgetting that they stage you according to when you registered for this event so since my number was 59 I was basically at the back of the 70 or so people that started this race. Officially the field was full at 80 but there were a few who DNS.
At the gun there was a crash to my left and I just managed to get around it. This made me feel pretty good until we hit the first tight corner... Cyclocross is all about thousands of little sprints and I am just not that fit currently so for me the goal became just to stay upright and have a good time. Damn, last year I though this course had some tight turns and this year it was even more so. That and long straight stretches.
But hey, my technique was fine! For the first time in years I was not stutter stepping to get on my bike and my dismounts were pretty fluid as well.
I passed a couple of guys and a couple of guys passed me and I did have a good time. With three laps to go my back suddenly gave out and it was VERY uncomfortable until the finish. Poop. With two to go I was thinking, "Hey, I have not fallen, this is great!" 60 seconds later I ate it on my right side. I got right back on but then had to dismount to fix my left STI lever which was pushed way over to the right. There were a lot of crashes in every race, holy cow was it slick out there.
Just after my wreck Mike G from ByrneInvent caught me after I had passed him in the second lap when his bike had a serious malfunction. I managed to pass him back but then overhauled me one more time and ended up finishing about 30 seconds in front of me. My back was just toast.
I got so muddy! I had to rinse my clothes in the driveway before I put them in the wash and my jersey did not come close to clean. And because I had not ridden my bike since this event last year I found out while warming up that my rear derailleur main pivot is wasted/sloppy and that my right STI lever is majorly haggard. All night my bike was ghost shifting on me because of the slop in the derailleur and the messed up ratchet in the shifter. But I still had fun.
Scotty form uBRDO tried to adjust the derailleur prior to my race. He did not have much luck but he also gave me a beer when I was done. Nice.
After I managed to towel off and change Greg K and Brian S and I hit the infield for some spectating. Man, I LOVE watching good racers in action. It is so impressive. |
| Equipment: |
Red Line Conquest Pro, 36/46, 12-27, 45 psi |
Friday, September 19, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 AM |
| Distance: |
|
| Time (total): |
45 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| push-ups |
25, 20 |
| seated row |
2x17 - 105 lb |
| shoulder press |
2x17 - 30 lb |
| lat pull down |
22x15 - 105 lb |
| plank |
180 sec, 45 sec, 45 sec (I suck so much...), 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, 30 twisters - 12 lb, 30 side bends to each side - 45 lb |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
Oof... the plank keeps getting HARDER. I guess I Need to do this more than two or three times per week. :( |
| Equipment: |
|
Thursday, September 18, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
180 I can't believe it! I figured for sure I'd be heavier at this point. |
| Body Fat: |
9 |
| Time of Day: |
5:15 AM |
| Distance: |
6 flights |
| Time (total): |
20 min? |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
upper 50s, dry, calm |
| Workout Type: |
stairs |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
Howe Street |
| Results: |
|
| Comments: |
I had to hit it pretty early today to make a 7:30 meeting at Cameron's school and there were STILL people there a few minutes after I started... This is one popular place.
Today I alternated walking two at a time and running two at a time. How do you spell sucking wind? H O W E S T R E E T. |
| Equipment: |
|
Wednesday, September 17, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:15 AM |
| Distance: |
15 miles |
| Time (total): |
gym - 45 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
mid 70s, sunny, calm, dry |
| Workout Type: |
weights | core | commute |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| push-ups |
25, 20 |
| seated row |
2x15 - 105 lb |
| shoulder press |
2x15 - 30 lb |
| lat pull down |
2x14 - 105 lb |
| plank |
180 sec, 60 sec, 60 sec, 650 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, 60 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
Plank is sucking... :(
On the way home I went along the Seattle waterfront. This is SUCH a nice way to go when the weather is cooperating; you can people watch, see the fishing boats, see the Seattle sky line, cruise through Bell Town and the heart of the city, just great. |
| Equipment: |
Raleigh town bike |