Tuesday, November 25, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 10 flights |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 40s, calm, dry |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Today it was RC R, Ryan D, Aaron S and myself. We alternated walking and running for eight flights and then walked two more and called it good.
Today we ran fast! Ryan has long ass legs and it's really hard to keep up with that guy... Plus, he goes hard until he can't so by the time we cross the street I am whipped and those last four sections are murder. Great workout though, and that's why I'm here - because I would never go this hard on my own. Training is twisted. |
| Equipment: | |
Monday, November 24, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Not that it matters since I was indoors this morning but it was in the mid 30s when I drove to the gym! Can you smell the snow? |
| Workout Type: | core | cardio |
| Breakfast: | 8:00 AM - 2 peanut butter sandwiches, Gingerberry Synergy, crystallized ginger, 2 mandarin oranges |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 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 - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Did the elliptical trainer again today and boy was it sweaty.
One word: iPod
Okay, actually five: thank god for my iPod
The gym tunes were miserable today... |
| Equipment: | |
Saturday, November 22, 2008
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:30 AM |
| Distance: | 52 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid to upper 40s, dry, partly sunny, calm |
| Workout Type: | ride |
| Breakfast: | 7:00 AM - cereal, banana |
| Lunch: | |
| Dinner: | |
| Workout Food: | bite size/sample Clif Bar, 2 small bottles each with 2 scoops Perpetuem and 1 scoop Endurox R4 |
| Course: | south end of Lake WA, May Valley, 900, Newport, around Mercer Island, Leschi, Madrona, Union, home |
| Results: | |
| Comments: | Today it started out as a bigger bunch but at Coulon Park we split up and only Kurt A, Dustin V, Jeff D, Aaron S and I went down May Valley. The pace was doable for me although I did not feel very fluid on the fixed-gear today... Kurt on the other hand was on fire and raced me down every hill winning most of them. |
| Equipment: | Trek fixed-gear, 42x18 |
Friday, November 21, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 5:30 PM - 183 |
| Body Fat: | |
| Time of Day: | gym - 5:00 AM
indoor TT - 6:00 PM |
| Distance: | indoor TT - usual 10 km course |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | CycleU indoor TT |
| Breakfast: | 6:30 AM - cereal
9:30 AM - bagel w/cream cheese |
| Lunch: | 2 bananas, water
2:30 PM - egg salad sandwich, 4 date bars (the same size as a date but reconstituted(?) with nut sprinkles), water |
| Dinner: | fava beans, peas, meatless meatballs, cheese, 20 oz Pike Place Ale |
| Workout Food: | water, Clif Shot |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 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: | CycleU indoor TT
6:00 PM - 15:25
7:00 PM - 15:35 |
| Comments: | Finally, I was able to do the plank for 180 seconds twice. It has to be due to the fact that I'm doing nothing else prior to this and am super fresh. Still, nice to check that box.
Today was the first day of the CycleU indoor TT series. Last year it was hugely popular and judging by the seven participants in every heat tonight that much won't change. RC R was there at 5 and I was joined by Dustin V and Aaron S at 6 and 7 which was a giant boost.
During the first heat I went out kinda fast and jumped to a 150 m lead. By the half way point this had shrunk to 5 m which I held for the next three minutes! Argh, Dustin and Aaron were dead even and right behind me. Then with about four minutes to go they edged ahead by 30 m and on the second to last hill I tanked from my earlier efforts and by the finish I was in third place by over 200 m. Still, it was fun to be the rabbit and that time really surprised me. These guys had a fantastic race all the way to the end and finished something like 3 hundredths of a second apart! Nice.
I spun most of the time between heats, had some water and a Clif Shot (just cuz they're free, not because I really needed it or was hungry) and the second one felt better right away. I jumped to a 100 m lead again but pedaling felt smoother, less forced and on the 'climbs' I was able to establish a rhythm instead of fighting the bike. And this time come half way I was still up by over 100 m. :)
I always seem to do well on descents, even when it's on a CompuTrainer and I was extending my lead on every downhill. The difference this time was that I was able to keep it going while climbing and that Aaron and Dustin were tired so I managed to eek out the 'victory' by about 10 seconds.
Whew, these things dry out your mouth because the fan is right in your face. And if you turn the fan off you just pour sweat. Whatcha gonna do?
ASIDE - today was my fist day on my race bike since my last race. Once or twice per heat I managed to drop it into the 53x12 but just barely. I was watching Dustin and Aaron some and Aaron was pedaling really quickly whereas Dustin was pushing a much bigger gear. I was somewhere in between but closer to Dustin for sure. My hart rate got up to the low 170s but mostly it was in the high 160s both times. I must be getting old just not trying hard enough or something. Everyone else seems to have a humming bird heart. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels |
Thursday, November 20, 2008
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 10 flights |
| Time (total): | 40 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 40s, calm, dry |
| Workout Type: | stairs |
| Breakfast: | 7:00 AM - smoothie
9:00 AM - pretzel sticks w/Nutella, 3 mandarin oranges |
| Lunch: | veggie grinder, 2 beers, potato chips |
| Dinner: | green salad, potatoes, meatless meatballs |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | Today, being all inspired by RC and Greg, I took along a full CamelBak (100 oz) with 10 lb or weight inside. It made a difference.
For the first three flights (I walked all of them today) it was not so bad but then after about six it got hard and I was sucking wind after eight. I had on my new 'sports' watch today and so was timing myself and I was almost bang on four minutes per flight. Some were a little faster but most were right on four minutes. |
| Equipment: | |
Wednesday, November 19, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | 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: | The plank felt pretty good today! Something must be wrong... especially since I have not been very regular or anything.
I was on the elliptical trainer again, I kinda like that machine. Random course, resistance level 16. |
| Equipment: | |
Tuesday, November 18, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 10 flights |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 50, misty, calm |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | RC R, Aaron S and Jim K were there today. We did seven flights alternating walking and running with Jim and then Aaron, RC and I walked three more.
My legs - calves specifically - were pretty sore from running Sunday but as soon as I started the stairs it pretty much went away. I'm okay with that.
With two flights to go we had a scare... On the way down Aaron saw someone grab his jackets and start to walk away from the bottom of the stairs. He yelled and I sped up and by the time we got to the bottom they had dropped the jackets and were walking (quickly) away from the stairs like nothing was the matter. We opted not to pursue and instead checked the jackets for keys, etc and luckily found everything. Whew... |
| Equipment: | |
Monday, November 17, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | 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 | | back extensions | no time... | |
| Results: | |
| Comments: | Core was fine (and I was able to hold the plank for 180 seconds today!) but I did not start early enough to get it all in before spinning class. That's easy to fix.
This was the first spinning class I have taken since last spring! Late winter really. It was as hard as I remember it. :) But Tuck H and Ken L were there and Abigail is a great instructor so it was fine.
I could feel some tightness from my run yesterday but it was not too bad. |
| Equipment: | |
Sunday, November 16, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 10:30 AM |
| Distance: | 10.5 miles |
| Time (total): | 1:18 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 7:26 min/mile |
| Total Ascent: | |
| Weather: | 50, foggy, dry, calm |
| Workout Type: | run |
| Breakfast: | 6:00 AM - cereal
10:00 AM - Shot Bloks, water |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Alki to Lincoln Park and back |
| Results: | |
| Comments: | Wow...! I was kinda hoping I could do this run 1) without too much trouble and 2) maybe get close to 8 min/mile and I definitely exceeded my expectations.
I started out sort of quick and couldn't help smiling as I recalled something Alistair L had told me a few weeks ago. It was something along the lines of equating starting out fast with "putting time in the bank". Of course the more you bank the more you risk exploding later on; ah, the risks people take. :)
I took me two solid miles to get in the groove and then I felt pretty good. But after two miles I also started feeling the urge to pee... Running is like that with the impact and all I suppose. At first it was just this background feeling but after four miles it was slightly more urgent and I started looking forward the restrooms at Lincoln Park and hoping they would be unlocked. They were - thank god. Funny how little came out but how much better it made me feel.
Since the clock was running the entire time in the restroom I got back to business pronto and for another mile or two I felt okay but then I could feel myself slowing down for sure. With about three miles to go I saw this guy up the road that looked like a smooth runner and it was nice to have a carrot.
I barely managed to catch him which was a real boost. Especially since I was not really capable of increasing my pace much at all. Right when I did he quit/stopped and I was surprised how much wind that took out of my sails. Those last two miles were my slowest for sure and I have to admit I was scanning the street up ahead for the car as soon as I thought it would be in sight.
This run was mostly on concrete, some asphalt and a little bit of gravel trail through the park so probably good preparation for Vegas as I expect that to be mostly concrete.
After I finished I stretched and now (1:30 PM) I feel no more sore than after my 6 mile run. I'm hoping all this bodes well! |
| Equipment: | These special Nike running socks with heal and toe cushion and arch support and venting. Who knew that socks could be so high-tech and still only cost $8/pair? No wonder child/slave labor is so popular. Now if only they made them in the cycling sock length instead of the minimalist running sock length - I am not a fan. |
Saturday, November 15, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:30 AM |
| Distance: | 29 miles |
| Time (total): | |
| Time (moving): | 1:50 |
| Time (stopped): | 26 min |
| Speed (moving): | 15.9 mph |
| Speed (overall): | 12.8 mph |
| Total Ascent: | 1192 ft |
| Weather: | 50, mostly cloudy, dry, calm |
| Workout Type: | ride |
| Breakfast: | 6:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Leschi, Seward, Renton, across Mercer Island, home |
| Results: | |
| Comments: | It was a fantastic day out and Shelley wanted to go for a ride so I said yes. :) |
| Equipment: | Co-Motion tandem, 30/42/55, 12-25, Rolf wheels |