c r i m i n a l e . c o m | training - Tuesday, October 14, 2008

Tuesday, October 14, 2008

Tuesday 14 October 2008 - stairs | commute

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:50 AM
Distance:	stairs - 10 flights commute - 9 miles
Time (total):	stairs - 50 min?
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	upper 40s, calm, dry, mostly clear
Workout Type:	stairs \| commute

Breakfast:
Lunch:
Dinner:
Workout Food:

Course:	Howe Street
Results:
Comments:	I got to the stairs a bit before 6 today so just decided to get in a couple of warm up flights. :) After two I met RC R and Aaron at the bottom and we proceeded to walk some more. RC was worried about his knee and Aaron was sore from his first day of stairs (Sunday) and I had no agenda so walking was just fine with me. Those guys did six with me at which point Ryan D showed up and I walked two more with him. Then it was time for food!
Equipment:	Raleigh town bike, 36x16

commute | stairs

Tuesday, October 14, 2008 12:31:21 AM (Pacific Standard Time, UTC-08:00)

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Monday, October 13, 2008

Monday 13 October 2008 - weights | core

posted by: Martin

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 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 curls	2x20 - 235 lb
leg extensions	2x20 - 155 lb
squats	2x20 - 135 lb
lunges	2x20 - 115 lb
incline leg press	2x20 - 230 lb
dips	2x7
push-ups	20, 12, 8 on my knees
bent over row	2x20 - 60 lb
upright row	7, 12 - 40 lb
plank	180 sec, 75 sec, 30 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
back extensions

Results:

Comments:

Man... when it comes to any upper body exercise I am SO worthless.

When it came time to do my core stuff I was running a little late and figured I better get back to ensure Cameron gets out of bed on time and it was a good thing I did. I guess I need to hit the gym at 5 sharp. Sheesh.

Equipment:

core | weights-legs | weights-upper body

Monday, October 13, 2008 8:02:03 AM (Pacific Standard Time, UTC-08:00)

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Sunday, October 12, 2008

Sunday 12 October 2008 - mountain tandem ride

posted by: Martin

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	1:00 PM
Distance:	10 miles?
Time (total):	1:30
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	low 50s, clear, dry, sunny
Workout Type:	ride

Breakfast:
Lunch:
Dinner:
Workout Food:

Course:	Saint Edward
Results:
Comments:	I have no idea why we have not done this before because it was a BLAST. Shelley and I took the mountain tandem up to St. Edward State Park and explored the trails a bit. It was the perfect day, not too cold, not wet, not dry and dusty, sunny, not crowded, perfect. This was my first time riding actual trails on a tandem and it's super fun but also kinda tricky... You have to make all the turns REALLY wide or you end up running your stoker into a tree or the rock/log/pipe you were trying to avoid. We also high-centered the bike a couple of times. :) This bike is low but still, you just can't ride over any sharp ridges because the wheel base is too long. Once we just came to an abrupt halt and the bike was parked on a dirt mound. Shelley clipped out like a pro and we both laughed. One thing about tandems in the dirt - traction is insane! All you need is a low enough gear and you can climb anything. The rear tire just never slips at all. And ours was very worn... Shelley also told me that she could not see too much and so that made it a huge exercise in trust for her as went left and right through the trees. But she did it! And I never caused a crash so it's all good. Now it's time to find some longer trails. Fun, fun, fun! As we were driving up Juanita we saw Mick and Martha W riding down Juanita on their road tandem. Nice!
Equipment:	Rodriguez mountain tandem, 24/36/46, 11-32

mountain bike ride | tandem ride

Sunday, October 12, 2008 2:45:56 PM (Pacific Standard Time, UTC-08:00)

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Saturday, October 11, 2008

Saturday 11 October 2008 - ride

posted by: Martin

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	8:00 AM
Distance:	45 miles
Time (total):	3:00
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	upper 30s to mid 40s, clear, dry, sunny
Workout Type:	ride

Breakfast:	cereal
Lunch:
Dinner:
Workout Food:	2 small bottles, each with 2 scoops Perpetuem and 1 scoop Endurox R4

Course:	around the north end of Lake WA and then around Mercer Island
Results:
Comments:	Today was great! There were five of us EVERYONE was on a fixed-gear today. Jeff D and Kurt A were on a 42x18 and Todd M and Brian S on a 42x16. Boy, Jeff sure can spin! He was able to pass me pretty much any time he wanted. It was very cool to see everyone out today, and the weather was so nice. We would ride into the fog and then out of the fog and into the bright sun shine. It was never too cold. I felt better thins time towards the end than last Saturday, not so totally blown. The backs of my knees and hamstrings still get tender after about 35 miles or so, maybe I should stretch?
Equipment:	Trek fixed-gear, 42x18

fixed gear ride

Saturday, October 11, 2008 3:07:25 PM (Pacific Standard Time, UTC-08:00)

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Thursday, October 09, 2008

Thursday 9 October 2008 - stairs

posted by: Martin

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:

stairs

Thursday, October 09, 2008 10:51:47 AM (Pacific Standard Time, UTC-08:00)

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Wednesday, October 08, 2008

Wednesday 8 October 2008 - weights | core

posted by: Martin

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:

core | weights-legs | weights-upper body

Wednesday, October 08, 2008 11:19:56 AM (Pacific Standard Time, UTC-08:00)

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Tuesday, October 07, 2008

Tuesday 7 October 2008 - stairs

posted by: Martin

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:

stairs

Tuesday, October 07, 2008 7:47:47 PM (Pacific Standard Time, UTC-08:00)

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Monday, October 06, 2008

Monday 6 October 2008 - weights | core

posted by: Martin

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:

core | weights-legs | weights-upper body

Monday, October 06, 2008 11:35:01 AM (Pacific Standard Time, UTC-08:00)

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Sunday, October 05, 2008

Sunday 5 October 2008 - tandem ride

posted by: Martin

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