c r i m i n a l e . c o m | training - Tuesday, June 09, 2009

Monday, June 08, 2009

Monday 8 June 2009 - core | cardio

Hours Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 AM
Distance:
Time (total):
Time (moving):	cardio - 30 min
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	core \| cardio

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, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb
back extensions	20 straight and 20 twisting - 25 lb

cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm

Results:

Comments:

Core felt okay…! Not easy but not killer either.

Cardio felt like dirt. It was hard to maintain even 70 lousy rpm on this stupid machine and it bummed me out.

Equipment:

Clothing:

cardio | core

Monday, June 08, 2009 6:47:00 PM (Pacific Daylight Time, UTC-07:00)

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Sunday, June 07, 2009

Sunday 7 June 2009 - ride

posted by: Martin Criminale

Hours Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	11:00 AM
Distance:
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	upper 60s, sunny, dry, calm
Workout Type:	MTB tandem ride

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:	south SeaTac
Results:
Comments:	God riding this bike with Shelley is FUN! We just explored all the trails at south SeaTac for maybe a couple of hours and had a blast doing it. Nothing is too technical or steep and most of the corners are no problem either. We cased the bike once and had to dab one other time but for the most part we are doing better. I noticed we are getting very close to bottoming out our suspension in the front and rear so I'll need to remember to stiffen it up a tad. It sure feel plush though. :)
Equipment:	Ellsworth Witness
Clothing:	baggy MTB shorts, short sleeve undershirt, short sleeve jersey, cap

tandem ride

Sunday, June 07, 2009 6:21:00 PM (Pacific Daylight Time, UTC-07:00)

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Friday, June 05, 2009

Friday 5 June 2009 - run

posted by: Martin Criminale

Hours Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	8:00 AM
Distance:
Time (total):	35 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	run

Breakfast:
Lunch:
Dinner:
Workout Food:

Course:	dirt roads and trails through the Black Forest in Freiburg Germany
Results:
Comments:	It has become kind of a joke lately. Every hike that Shelley and I go on I point out all the nettles and warn her not to touch them. This morning I'm running along this narrow dirt trail (much slower than yesterday - man was I sore…) with my iPod on 11 and my mind wandering who knows where when I hit a rock or root with my foot and totally summersault off the trail, down the embankment and into some sticker bushes and nettle bushes. Nice. I'm sitting there surrounded by nettles wondering how the hell I'm going to stand up without getting completely covered in stings. If I put my hands down to boost myself up my arms will get ravaged and if I try some sort of acrobatic move with no arms or hands then I risk trashing my legs even worse or maybe even falling further down the slope. I opted for the acrobatic move. Luckily I made it up. During my tumble off the trail I scraped my left shoulder, knee and the heel or my right hand. Oh well. I decided to continue but it did slow down my pace some. After a bit I felt really empty as in no energy so I decided to turn around and head back. So, not the best workout but these trails are VERY pretty and there is nothing I like more than riding or running down a road or trail I have never been on.
Equipment:
Clothing:	shorts, shirt, running is really simple compared to riding…