Thursday, October 30, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 12 flights |
| Time (total): | 50 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 49, dry, calm |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | I figures I was going to be alone but no! Aaron G showed up and we chatted it up while walking a few flights. You know,all the usual stuff like are you getting a new bike next year and how is your training going and why so-and-so's exercise routine is bunk.
For the last several days I have been wearing my CamelBak and loving it. Having water when you want it is very nice and the 5 lb or whatever it weighs is not slowing me down appreciably. |
| Equipment: | |
Tuesday, October 28, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 13 flights |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 49, clear, calm, dry |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | Today it was Ryan D, RC R and myself. We walked all the flights and it felt kinda fast... Ryan has these really long legs and it's hard to keep up at times. :)
RC was carrying two 5 lb dumbbells and he said he felt it. After 10 flights his legs were shaking a bit. |
| Comments: | |
| Equipment: | |
Monday, October 27, 2008
| 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 |
Sunday, October 26, 2008
| 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. :) |
Saturday, October 25, 2008
| 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 |
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 |