c r i m i n a l e . c o m | training - Tuesday, October 28, 2008

Monday, October 27, 2008

Monday 27 October 2008 - ride

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	1:00 PM
Distance:	15 miles?
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	ride

Breakfast:
Lunch:	Thai
Dinner:
Workout Food:	water

Course:	down from the hill to the Burke Gilman Trail, into Ballard and home via Interlaken
Results:
Comments:	Shelley and I were running errands all day but decided to squeeze in this ride. We went to Ballard, had lunch and rode home. TOTALLY relaxing and totally fun. The sun was BRIGHT, the temperature was excellent and we chatted the whole way.
Equipment:	Trek fixed-gear, 42x18

fixed gear ride

Monday, October 27, 2008 10:28:30 PM (Pacific Standard Time, UTC-08:00)

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Sunday, October 26, 2008

Sunday 26 October 2008 - run

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	12:30 PM
Distance:	5.6 miles
Time (total):	no idea...
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	upper 50s, BRIGHT sun, breezy, dry
Workout Type:	run

Breakfast:	cereal
Lunch:
Dinner:	pasta, tomato salad, cookies, chocolate
Workout Food:

Course:	Discovery Park Loop Trail x 2 (I saw a sign that said it was 2.8 miles once around)
Results:
Comments:	Oh my GOD today was nice. I ran out of time to ride or race cyclocross so in light of the fact that I want to run much further in December I zoomed over to the Magnolia bluff and hit the trails. I had my iPod with me for the first time ever running and it was a f'n dream. I had the volume up a bit too high and so I was sort of floating along in my own little universe hardly able to hear the people I passed or the wind in the trees. The first loop was not so natural feeling but just as I finished lap one "Helio Sequence - Keep Your Eyes Ahead" came on and it was a kick in the ass! As I ran down this hill I had my hands over head doing the full-on air drum, smash the dual high-hat cymbals thing and loving it. Loving it. Cruising through the woods with the dappled light and the tunes blaring dodging dogs and people was just so FUN. My calves were pretty sore/tight after this but it's lots of up and down. And I wasn't crippled so it's all good.
Equipment:	Just some running shoes... well, some shorts and a shirt too. :)

run

Sunday, October 26, 2008 5:39:59 PM (Pacific Standard Time, UTC-08:00)

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Saturday, October 25, 2008

Saturday 25 October 2008 - ride

posted by: Martin

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	8:00 AM
Distance:	42 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	ride

Breakfast:	6:30 AM - smoothie
Lunch:	chips, bean dip, water
Dinner:	TPR team party meaning beer, wine, pizza and desserts. Repeat.
Workout Food:	1/2 of a small bottle with 2 scoops Perpetuem and one scoop Endurox R4

Course:	around the north end of Lake WA and then straight home
Results:
Comments:	It was just Kurt A and myself today and the weather was beautiful AGAIN. I was burping up my smoothie for most of the ride and discovered pretty quick that I did not want to ride very far...
Equipment:	Trek fixed-gear, 42x18

fixed gear ride

Saturday, October 25, 2008 4:46:30 PM (Pacific Standard Time, UTC-08:00)

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Friday, October 24, 2008

Friday 24 October 2008 - weights | core | commute

posted by: Martin

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

commute | core | weights-upper body

Friday, October 24, 2008 12:54:31 PM (Pacific Standard Time, UTC-08:00)

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Thursday, October 23, 2008

Thursday 23 October 2008 - stairs

posted by: Martin

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:

stairs

Thursday, October 23, 2008 4:07:52 PM (Pacific Standard Time, UTC-08:00)

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Wednesday, October 22, 2008

Wednesday 22 October 2008 - weights | core | commute

posted by: Martin

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

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

Wednesday, October 22, 2008 10:08:54 PM (Pacific Standard Time, UTC-08:00)

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Tuesday, October 21, 2008

Tuesday 21 October 2008 - stairs | commute | run

posted by: Martin

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

commute | run | stairs

Tuesday, October 21, 2008 9:17:35 PM (Pacific Standard Time, UTC-08:00)

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Sunday, October 19, 2008

Sunday 19 October 2008 - ride

posted by: Martin

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.

road ride | tandem ride

Sunday, October 19, 2008 4:00:46 PM (Pacific Standard Time, UTC-08:00)

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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