Thursday, October 09, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:45 AM |
| Distance: | 14 flights |
| Time (total): | 55 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 40s, clear, calm, dry |
| Workout Type: | stairs |
| Breakfast: | smoothie |
| Lunch: | big handful of almonds, bagel w/cream cheese, tuna sandwich, tea |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | What luck! Today I was just going to walk and not run and was planning on being alone so when I got there I proceeded to just got busy. After eight flights Ryan D showed up and told me he planned on doing six so I just tagged along and finished up with him.
The weather was fine, the company was great and walking does not kill me so I was in a super mood. We were able to carry on a ragged conversation all the way until the end so must not have been working too hard and it was very enjoyable. |
| Equipment: | |
Wednesday, October 08, 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 curls | 2x20 - 135 lb | | leg extensions | 2x20 - 155 lb | | squats | 2x20 - 115 lb | | lunges | 2x20 - 95 lb | | incline leg press | 2x20 - 230 lb | | dips | 6, 7 | | push-ups | 20, 18 | | bent over row | 2x20 - 60 lb | | upright row | 2x14 - 50 lb | | plank | 180 sec, 120 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, 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: | Today felt good, and I did one more dip! :) |
| Equipment: | |
Tuesday, October 07, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 10 flights |
| Time (total): | forgot to check... |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 54, windy, dry, clear |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | Nice. Today I was joined by RC R, Greg K, Nelson and some other guy that I have yet to meet.
For the first six flights RC and I alternated walking and running and then we walked a couple more with Greg and then I walked two more with Greg when everyone else had left.
On the stairs we were pretty sheltered from the wind so it was no problem. It was really fantastic to have company and running did not kill me as much as it has in the past.
Greg is not running, instead he's just walking with a backpack and will slowly be adding weight to it to build power. Today he just had 5 lb inside and will probably go to 10 next week. He said Craig U told him to hold off on the explosive stuff/plyometrics until January or even February. It makes some sense to me... loads of people go whole hog on the training and then when it comes time to REALLY go fast they are already burned out to some extent.
Hopefully that won't happen to me, I have never been that regimented in the past that I get toasted mentally and having Cameron every other week sure prevents me from getting physically fried. |
| Equipment: | |
Monday, October 06, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 179 |
| Body Fat: | 9 |
| Time of Day: | 5:00 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 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, 18 | | bent over row | 2x20 - 60 lb | | lat pull down | 2x14 - 90 lb | | plank | 180 sec, 120 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, 50 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | |
| Equipment: | |
Sunday, October 05, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 10:30 AM |
| Distance: | 40 miles |
| Time (total): | 3 hours |
| Time (moving): | 2:26 |
| Time (stopped): | 33 min |
| Speed (moving): | 16.3 |
| Speed (overall): | 13.3 |
| Total Ascent: | 1886 ft |
| Weather: | upper 50s, dry, calm, partly sunny |
| Workout Type: | ride |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | across I-90, across Mercer Island, north through Beaux Arts, Kirkland, Juanita, Burke Gilman trail, Interlaken, home |
| Results: | |
| Comments: | Shelley and I went for a spin around the north end of Lake WA and it was another super day out! WE rode to uBRDO, had some coffee, chatted with Scott and then finished up. |
| Equipment: | Co-Motion Robusta, Rolf wheels, 30/42/55, 12-25 |
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 |