Saturday, October 04, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 8:00 AM |
| Distance: | 45 miles |
| Time (total): | 2:30? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 50s, calm, brief periods of light rain |
| Workout Type: | fixed-gear ride |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | 2 small bottles each with 1 scoop Endurox R4 and 2 scoops Perpetuem |
| Course: | see below |
| Results: | |
| Comments: | Today was REALLY nice out. Sure, we got sprinkled on a couple of times in the first half of the ride but it was balmy, the company was fantastic and it was such a quintessential beautiful fall day.
RC came along on his fixed-gear and Brian S on his geared winter bike. I never had to grab my brakes today (yeah!) but shit, descending Juanita is a bitch. Half way down I was maxed out and begging for mercy. That was when RC rolled by me. :( I think he's on a slightly larger gear but still, he was moving.
When riding the fixed it seems like I have about 35 miles in me and then the tendons behind my knees start to get sore. I also just get exhausted! I was so out of breath at the bottom of Juanita...
At the last minute I decided to follow these guys down to Leschi at the end of the ride instead of just bailing and going home through the tunnel. Madrona actually felt good because my cadence was super slow.
I love riding this bike. |
| Equipment: | Trek fixed-gear, 42x18 |
Friday, October 03, 2008
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | smoothie |
| Lunch: | 4 chocolates, 2 food bars, 8 oz yogurt |
| Dinner: | beer, vegan tacos, french fries, glass of wine, 3 chocolate bonbons |
| Workout Food: | water |
| Course: | | leg curls | 2x20 - 135 lb | | leg extensions | 2x20 - 155 lb | | squats | 2x20 - 115 lb | | lunges | 2x20 - 95 lb | | incline leg press | 2x20 - 230 lb | | dips | 2x6 | | push-ups | 20, 14 | | bent over row | 2x20 - 60 lb | | upright row | 2x20 - 50 lb | | plank | 120 sec | | other core | 30 sit-ups on the incline board | | back extensions | 50 - 195 lb (on the machine) | |
| Results: | |
| Comments: | I Had a good leg workout and was able to up the weights on two exercises. Then I tried something different for upper body and although I suck it was fun. Then came for core...
Man, I was not even able to hold the plank for three minutes on the FIRST set. I got so pissed I just about left the gym. I ended up going back for two more exercises after half walking out but my head was in it at all. A couple of months ago I was able to bang out two 3 min sets of plank very consistently and now I'm sucking. SUCKING. So much of this is in the head and my head is elsewhere. |
| Equipment: | |
Thursday, October 02, 2008
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:45 AM |
| Distance: | 7 flights |
| Time (total): | 25 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 60, dry, clear, calm |
| Workout Type: | stairs |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Boy, it felt really warm today! Like take off your shirt warm. Bit I didn't, because it was pitch black out.
I got started at about 5:45 or so and even then there was one other person on the stairs. And by 6 there were four others. This IS the stair Mecca of Seattle.
I felt slightly better than on previous stair days. Yes, I was gasping after the third runner but I was not about to collapse from lack of oxygen. Progress! |
| Equipment: | |
Wednesday, October 01, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | commute - 15 miles |
| Time (total): | gym - 1:15 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | ride home - 75, mostly clear, dry |
| Workout Type: | weights | core | commute |
| Breakfast: | cereal |
| Lunch: | Thai food, lots of crackers with Nutella |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg extensions | 2x20 - 155 lb | | leg curls | 2x20 - 135 lb | | squats | 2x20 - 115 lb | | lunges | 2x20 - 85 lb | | incline leg press | 2x20 - 180 lb | | push-ups | 25, 20 | | seated row | 2x20 - 110 lb | | shoulder press | 2x16 - 30 lb | | lat pull down | 2x12 - 105 lb (finished off each set with 90 lb) | | plank | 180 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: | God, what is up with my ability to hold the plank position...?! It's totally mental, has to be. I suck.
The ride was fantastic, I went sleeveless on the way home milking the end of summer for all it's worth. And hit the water front for extra time in the sun(set). |
| Equipment: | Raleigh town bike |
Tuesday, September 30, 2008
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 7 flights |
| Time (total): | 25 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 55, clear, dry, calm |
| Workout Type: | stairs |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Shelley came along again today, yeah!
I added one walker for a total of seven flights. I start our walking and alternate walking with running.
I've said this a 100 times before and will say it another 100 times I'm sure, stairs is the most damn efficient workout in the world. After three runners I'm sucking wind good and proper and sweating up a storm. On my way down from number six Shelley was on her way up and asked me how many more I was going to do. "One or two." I said and of course it ended up being one. :( |
| Equipment: | Not much required here... unlike cycling! :| |
Monday, September 29, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | 60 min |
| 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 - 155 lb | | leg curls | 2x20 - 135 lb | | squats | 2x20 - 115 lb | | lunges | 2x20 - 85 lb | | incline leg press | 2x20 - 180 lb | | push-ups | 20 | | seated row | 2x20 - 90 lb | | shoulder press | --- | | lat pull down | --- | | 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, 50 leg extensions | | back extensions | --- | |
| Results: | |
| Comments: | Boy, motivation for core was at a low today and my blisters kinda bothered me for the upper body stuff so I just bailed.
But, I did increase the leg weights for the first time... :) |
| Equipment: | |
Sunday, September 28, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 2:30 PM |
| Distance: | 9 laps |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, sunny, dry, calm |
| Workout Type: | cyclocross race |
| Breakfast: | 8:00 AM - smoothie, 3 pieces of toast with apple butter |
| Lunch: | 12:30 PM - gel, HEED |
| Dinner: | |
| Workout Food: | |
| Course: | Evergreen High School |
| Results: | Masters Cat 1-2, 35+: DFL as far as I can tell
official results |
| Comments: | Ouch... I keep learning more each time I do a cross race.
Today I learned:
1) people don't ride carbon bars for a reason, they slip much more easily in your stem than aluminum
2) gloves are good, they prevent blisters
3) try as you might, if your back is weak don't go with the same length stem on your cross bike as on your road bike
Last week at Star Crossed I finally wasted my right shifter and decided to replace my STI levers along with the rear derailleur and go from 9-speed to 10. That much was okay but I also decided to bolt on these carbon FSA bars I had lying around and no sooner did I do a practice lap when my brake hoods took a dive on the first steep descent. Oops... So I cinched the bar clamp down as much as I dared and started the race.
There were about 30 or so riders in this category and I was staged towards the rear so right form the gun I was eating dust and about 5th from last as we excited the cinder track and hit the grass for the first time. I kinda hung out here for a bit but one by one the remainder of my field slowly rode away from me. About three laps into the race the first few Cat 1-2 45+ riders caught me and for the next several laps I was doing okay. Tony O and Gentry M and I were passing each other back and forth and I was only at about 90-95 percent.
Then just as they passed me back I fell down. Rats. I jumped back up but had to get off again to straighten my stem and right brake lever. By that time Tony and Gentry were long gone.
With 3 laps to go my back gave out again and I had so slow down. That was when the first few elite riders lapped me. With 1.5 laps to go I had to stop for a second at the top of the main run up; my legs were toast! At this point I just coasted in (and had to stop at the top of the run up on the last lap again...). During that last lap about five more elite riders lapped me and a few more Masters riders caught me.
When I crossed the finish line and got off the bike I saw why my hands were hurting today, I had an open blister on my left palm and a big one (luckily not open) on the heal of my right hand. Sheesh... I usually do okay with no gloves but I just put this grippy tape on my bars and I bet that was the culprit. And this was a rough course too.
Parts of the course were fun. Right after the run up there was a steep descent and I finally got the hang of that and could roll it without touching my brakes. That was fun. And exciting when your heart rate is pegged. Our own Bilko was announcing and I heard my name a couple of times, yeah! :) The terrain was rolling in the grass so you were always going up and down a little, sometimes that was a blast, felt a little like a roller coaster. |
| Equipment: | Red Line Conquest Pro, 36/46, 12-27, 52 psi |
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: | |