Wednesday, December 03, 2008
| Hrs. Sleeping: | 2 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | run - 4 miles |
| Time (total): | 28:30 ish |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 7:08 min/mile |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | run |
| Breakfast: | cereal |
| 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, 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, today I took the sleep deprivation thing way too far... I was up past 2 AM last night working on a Christmas gift and then up at 4:45 to (hopefully) hit the gym. I lay in bed for a bit thinking, "What on earth am I doing...?" but then rallied anyway as I knew I would not do any core again until I return from our trip to Vegas and I also really wanted to get in one more fast run.
And I managed to do it. Barely. Core was fine (the plank was hard to day) but I felt like quitting the run about a million times. It wasn't that the pace was killing me, I just wanted to fall over. And in fact, I almost did! Twice.
I had placed my fleece jacket on the front of the treadmill and at some point it bounced onto the roller from the vibration of me running and shot out the back through my legs. One other time I was fussing with my iPod and almost ran off the back of the roller. :( Luckily I managed to pull it together. |
| Equipment: | |
Tuesday, December 02, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 11 flights |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 40s, humid, dry, calm |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | OMG it was a f'n traffic jam on Howe Street this morning...! Greg was there, Jeff was there, RC and Ryan were there, Jim was there Nelson was there and Dan B was there. Plus the usual non-cycling regulars of course. At times you had to weave in and out of people to get up or down.
But hey, it sure beats the solo, desolate, isolationist workout. Hands down.
Ryan D was flying up again and it was hard for me to keep up with him on our first three runners (we alternated again walking and running) and it was not until the 4th runner that I was able to edge ahead. Sheesh. This is good for me.
We didn't dally at all today. Except for catching our breath a bit after each runner it was pretty much up, down, up, down, repeat. Again, Ryan was kinda driving today... :) But good for him. I think we finished 10 flights in around 36 minutes? I forgot to time us today. |
| Equipment: | |
Monday, December 01, 2008
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 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 | 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, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb, 20 straight | |
| Results: | |
| Comments: | Spinning kicked my butt today; I was 80 percent at most. Core felt good though, yeah! |
| Equipment: | |
Friday, November 28, 2008
| Hrs. Sleeping: | 5 maybe...? |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 1:00 PM |
| Distance: | 5.5 miles |
| Time (total): | 56 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 10:06 min/mile |
| Total Ascent: | |
| Weather: | light wind, upper 40s, mostly dry |
| Workout Type: | |
| Breakfast: | 9:00 AM - cereal, lots of bread and jam, roasted chestnuts |
| Lunch: | 3:00 PM - bread, cheese, butter, tomato's, roasted chestnuts, 2 glasses of Double Dead Guy Ale |
| Dinner: | |
| Workout Food: | |
| Course: | Went for a run with Lucca today. We started at the beach and took the forest service road on the north side of the bluff and then took the road back to the trail and then ran along the top of the bluff back to the car.
The road/trail through the forest was absolutely beautiful. It's everything I think train running should be. Trees lining the road on both sides, very sheltered, soft earth and pine needles underfoot - in a word it was fantastic.
I felt like we were moving along at about a nine minute/mile pace but we did stop twice to read trail signs and maps and we did have to climb a pretty steep hill to get up on to the ridge so maybe that pace is accurate. Plus, this trail is not on any on-line map so I can't accurately figure out the distance.
Although I have not run that much I swear I could have done that entire loop again. It was that good in the forest. |
| Results: | |
| Comments: | |
| Equipment: | |
Wednesday, November 26, 2008
| Hrs. Sleeping: | 3 maybe...? Not a hell of a lot that's for sure |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:10 AM |
| Distance: | run - 4 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 7:47 min/mile |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | run |
| Breakfast: | |
| 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, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 2- straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | All gym all the time. That's my new slogan. Not.
Man, I did not sleep well last night - all these mildly disturbing dreams that were not vivid enough for me to remember after I woke up but were plenty bad to keep me from sleeping well.
After my core routine I hit the treadmill for a quick jaunt with my iPod. I started out doing 8 min/mile and slowly increased the pace until I was doing 7 min/mile. It did not feel really hard, just boring and you sweat so damn much indoors that I had to keep wiping my eyes. Anyway, I got the job done which was just to get in a run since I have not in the last 10 days. |
| Equipment: | |
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 |