c r i m i n a l e . c o m | training - Sunday, October 19, 2008

Saturday, October 18, 2008

Saturday 18 October 2008 - ride | run

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	8:00 AM
Distance:	ride - 48 miles run - 3 miles
Time (total):	3:30
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	50, mostly sunny, calm, dry
Workout Type:	ride

Breakfast:	cereal
Lunch:	2 fried eggs on toast, 2 pieces peanut butter toast, water
Dinner:	enchilada, beans, salad, beer, yogurt
Workout Food:	2 small bottles each with 2 scoops Perpetuem and 1 scoop Endurox R4

Course:	ride - across Mercer Island, our May Valley, down 900 and back on Newport run - around Seward Park
Results:
Comments:	Yes! Five people and everyone was on a fixed-gear again today. And this time, only ONE person was on a different gear. :) It was Kurt A, Brian S, Todd M and Chance R and the pace was probably slightly slower than in the past but it was so nice out and that was just fine by me. On the way home first Brian had a massive cramp in his right hamstring, then Todd got a flat and then Brian had an altercation with some old fart (wearing a felt hat and smoking a pipe no less!) in this Audi TT. I am getting SO tired of listening to people yell at each other... Still, overall I had an awesome time. The day just kept slowly getting warmer and nicer. At the end Kurt went up Madrona with me and everyone else went straight. Thanks Kurt. :) Not sure if it was the stops along the way or what but today My legs felt pretty good meaning that tightness in my tendons did not materialize. Probably because the route was flatter. May Valley sure is a nice stretch of pavement. Later in the day Shelley and I went down to Seward for a run. We did a counter-clockwise lap (2.5 miles) and then I turned around and ran back to meet and we finished up together. It was STILL nice out.
Equipment:	Trek fixed-gear, 42x18

fixed gear ride | run

Saturday, October 18, 2008 11:01:09 AM (Pacific Standard Time, UTC-08:00)

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Friday, October 17, 2008

Friday 17 October 2008 - weights | core

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
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:	cereal
Lunch:
Dinner:
Workout Food:	water

Course:

leg curls	2x20 - 135 lb
leg extensions	2x20 - 155 lb
squats	2x20 - 135 lb
lunges	2x20 - 115 lb
incline leg press	2x20 - 250 lb
dips	8, 9
push-ups	16, 14
bent over row	2x20 - 60 lb
upright row	2x14 - 40 lb
plank	2x120 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:

Nice. Legs felt good today...! Especially the leg press. I upped the weight and could have done more, I think I felt really warmed up. Squats kinda hurt my back today, the bending and compressing is probably not the best for a weakling like me, especially a weakling with a trick (read: f'd) back.

I continue to make HUGE gains in the dip department tho, one more today again. I am a dip monster. And when I say monster I of course mean anemic, starved, forced labor camp survivor. I mean there are people who are weak from the waist up and then there is me. Really, really weak form the waist up.

Equipment:

core | weights-legs | weights-upper body

Friday, October 17, 2008 3:42:08 AM (Pacific Standard Time, UTC-08:00)

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Thursday, October 16, 2008

Thursday 16 October 2008 - stairs

posted by: Martin

Hrs. Sleeping:	5
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:50 AM
Distance:	10 flights
Time (total):	40 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	49, dry (meaning the ground was wet but it never rained), calm, cloudy
Workout Type:	stairs

Breakfast:	cereal
Lunch:
Dinner:
Workout Food:

Course:	Howe Street
Results:
Comments:	Guess what, smoke alarms wake you up no problem. The one in our bedroom went off at about 3 AM (ironically when the battery gets low it makes more noise...) and we struggled with it for a bit before I just took it down and pulled the battery. But the stairs were great! I was joined from the start by Aaron and Ryan D joined in towards the end again. Aaron and I did 10 flights walking each one and chatted the whole time. Company sure makes this kind of workout a LOT better. I started with a long sleeve shirt on but after just a few flights both Aaron and I took off our outer layers and were fine. Ryan had a GPS with him and found out some cool facts based on his eight flight workout today. - each flight gains about 180 feet - each flight (up and down) is almost .2 miles
Equipment:

stairs

Thursday, October 16, 2008 8:26:49 AM (Pacific Standard Time, UTC-08:00)

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Wednesday, October 15, 2008

Wednesday 15 October 2008 - weights | core | commute

posted by: Martin

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:00 AM
Distance:	9 miles
Time (total):	gym - 1:10
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	low 50s, dry, calm
Workout Type:	weights \| core \| commute

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:

leg extensions	none
leg curls	none
squats	2x20 - 135 lb
lunges	2x20 - 115 lb
incline leg press	2x20 - 230 lb
dips	2x8
push-ups	20, 12
bent over row	2x20 - 60 lb
upright row	2x14 - 40 lb
plank	75 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, 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:

Ha! When I got to the gym all the lights in the front room were off. But not in the back room where all the free weights are so I just skipped the extra credit leg shite and dove straight into the meat and potatoes exercises - squats! Eventually the gym host figured out what breaker to flip and the lights came on...

ASIDE - working at gym has got to suck. What do you make, $9/hr? Maybe? But wait, you get a free membership! Like your going to want to spend two more hours at the gym after working there for eight... And what about 24 Hour Fitness? "Wanted, self starters and team players to work in exciting, healthy lifestyle environment." Did we mention it's the graveyard shift? Oh man.

I felt fine EXCEPT FOR THE PLANK. I must have a mental block or something or need to do this everyday for a bit until I get it back to 2x180 seconds.

I did one more dip than Monday so that's good. I still feel like a total wuss with my eight repetitions tho... It did not help that two friends were doing them with a barbell hanging from a belt and they both worked up to 65 lb!!! Good night.

Equipment:

Raleigh town bike, 36x16

commute | core | weights-legs | weights-upper body

Wednesday, October 15, 2008 3:09:08 PM (Pacific Standard Time, UTC-08:00)

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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