Friday, October 24, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | dips | 2x10 | | push-ups | 20, 14 | | seated row | 2x15 - 105 lb | | lat pull-down | 2x16 - 90 lb | | plank | | | other core | 3x30 sit-ups on incline board, 70 leg extensions | | back extensions | 50 - 195 lb | |
| Results: | |
| Comments: | I almost did not go to the gym today... I felt tired as in my legs felt beat but then I figured I could still do something besides legs. Obviously I was also sick of my usual core routine so did some regular sit-ups on the incline board. |
| Equipment: | Raleigh town bike |
Thursday, October 23, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:50 AM |
| Distance: | 16 flights |
| Time (total): | 1:10 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 40s, cloudy, calm, wet ground but dry sky |
| Workout Type: | stairs |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | I think today I did the most flights I have ever done. I got there a bit early again (assuming other people were going to show up that is) and so just got on with it. After six flights Ryan D showed up and told me he wanted to do 10 so off we went.
At first my legs felt heavy and I was not sure I would last but the pace was not frantic and we were walking so it worked out.
Today I also tried the Greg K technique of carrying some extra weight. In my case it was just a full CamelBak (100 oz) so I guess that's about 5 lb...? It did not make a big impact on the difficulty I think and it was nice to have water! I might do this again. But only when I'm walking, no way could I heft this while trying to run. |
| Equipment: | |
Wednesday, October 22, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:10 AM |
| Distance: | 9 miles |
| Time (total): | 1:15 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core | commute |
| Breakfast: | |
| 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 - 270 lb | | dips | 10, 9 | | push-ups | 14, 12 [Oh my GOD!!! How do you spell weak? M A R T I N.] | | 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, 2x40 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, note to self - running the night before makes leg weights harder.
But it was okay. I actually upped the weight for the leg press, but the squats were tough. On that note, the squats just do not feel really, really good because of my back. Good thing I'm only using a light weight as my back probably can't tolerate much more.
I also managed to do one more dip! And then I absolutely caved doing push-ups. Oh well...
On the bright side I seem to be making a slow comeback with the plank. |
| Equipment: | Raleigh town bike, 36x16 |
Tuesday, October 21, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | stairs - 5:50 AM
run - 6:00 PM |
| Distance: | stairs - 13 flights
commute - 9 miles
run - 4 miles |
| Time (total): | stairs - 50 min
run - 32 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | stairs - low 40s, clear, calm, dry |
| Workout Type: | stairs | commute | run |
| Breakfast: | cereal |
| Lunch: | almonds, crackers, peanut butter, 8 oz yogurt, tea, Promax bar |
| Dinner: | mixed green salad, tofu, mushrooms, couscous, 20 oz Pike Place Ale |
| Workout Food: | |
| Course: | stairs - Howe Street
run - treadmill |
| Results: | |
| Comments: | I got to the stairs a bit early again so just walked a couple of flights until I met Greg K, RC R and Aaron G. Then we did 10 flights (walking) and at the end decided to do one extra! :) We talked the whole time and it was not stressful at all.
When I got home I decided the quickest way to get in a run was to do it indoors so I tried Shelley's treadmill for only the second time that I can remember. I gotta say, running on these is easier than running outside! After figuring out how to use it I slowly dialed it up to an 8 minute/mile pace and had no problems keeping it there for four miles. It was a little boring but an iPod would fix that I'm sure. Not bad for a non-runner.
And being on the treadmill meant I was not sore or tender after!
I suspect tomorrow in the gym will be a bit more difficult than usual... |
| Equipment: | Raleigh town bike, 36x16 |
Sunday, October 19, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 8:00 AM |
| Distance: | 70 miles |
| Time (total): | 5:20 |
| Time (moving): | 4:23 |
| Time (stopped): | 56 min |
| Speed (moving): | 15.8 mph |
| Speed (overall): | 13.1 mph |
| Total Ascent: | 2676 feet |
| Weather: | 40 to start, low 50s at the end |
| Workout Type: | tandem ride |
| Breakfast: | cereal |
| Lunch: | 2 enchiladas, beans, beer, lots of crackers with Nutella |
| Dinner: | |
| Workout Food: | 2 small bottles, each with 2 scoops Perpetuem and 1 scoop Endurox R4, LARABAR |
| Course: | Fremont Caffe Ladro, Logboom Park, Snohomish, Woodinville, Burke Gilman Trail, home |
| Results: | |
| Comments: | Oi... Shelley and I bit off a tad more than we could chew today. I thought the ride to Snohomish would be okay and it probably would have been but I decided to tack on 10 extra miles by riding to the 'official' start in Fremont. That and it was kinda cold and we had to work a bit to keep up on the way north.
So, when everyone else turned left to go to Snohomish proper, we decided it was probably better if we didn't stop and jut got home as fast as we could; so we turned right. Good thing we did.
On the way home (which is hillier than the way out for sure) we slowed down. Then we got a flat that required me to boot the tire as well.
Note to self: change the rear tire, it's worn out!
Then we got another flat on the trail. :( At leas the weather was fantastic at this point or I would have been crying. Still, my legs were toast and Shelley's bottom was sore and every time we rode over one of those damn cracks in the trail it did not feel so good for her. Rats.
I did not really bonk, I was just empty. It was one of those rides where you just want to be home. Yesterday.
On the other hand it was shaping up to be a super group! At Logboom we met Clint C and Alison H on their tandem, Brian and Rosanna S on their tandem and Mick and Martha W on their tandem. Nice! Too bad the group had a rigid route; once when we were in front with the Walsh tandem and turned right, the entire group turned left. Not so nice. Not a word from anyone either. :(
Sometimes when this happens I think it's no big deal and sometimes I think it would have been nice to at least speak up. Today I was torn. :) |
| Equipment: | Co-Motion Robusta tandem, Rolf wheels, 30/42/55, 12-25
I think a 27 would be nice to have... both for the middle and the big ring. There were a couple of hills that were a bit of a struggle in the 42x25. Not coming up Interlaken tho, that was all about the 30. |
Saturday, October 18, 2008
| 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 |
Friday, October 17, 2008
| 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: |
|
Thursday, October 16, 2008
| 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: | |
Wednesday, October 15, 2008
| 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 |