c r i m i n a l e . c o m | training - Thursday, June 11, 2009

Thursday, June 11, 2009

Breakfast:	6:30 AM - smoothie
Lunch:	10:30 AM - 2 guacamole, cheese and bean burritos 1:30 PM - guacamole, cheese and bean burrito and lots of tortilla chips, water
Dinner:
Workout Food:	water

Course:	to work through Interlaken and home up Belmont and then down Broadway
Results:
Comments:	Ever have that feeling that you must have been whacked in the balls but can't remember when? Riding home yesterday it was obvious that things were not quite right down below and every careless shift on the saddle even today made me sit up and take notice. :( For the life of me I can't recall an impact of any significance. Guys sure have a prominent Achilles heel if you will.
Equipment:	Raleigh town bike, 36x16
Clothing:

Thursday, June 11, 2009 1:09:00 AM (Pacific Daylight Time, UTC-07:00)

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Wednesday, June 10, 2009

Breakfast:	6:30 AM - smoothie
Lunch:	11:00 AM - Promax bar, shit load of almonds, water 2:00 PM - stir fry veggies, rice, water
Dinner:	7:00 PM - 3 beers, 2 pieces pizza, dried mango, water
Workout Food:	water

Course:	from the UW to Ballard on the Burke Gilman Trail, across the locks, up the footbridge, through Discovery Park, Magnolia loop, along the water front, through downtown, up Pine, home
Results:
Comments:	This was what I needed! My day stank, I'm feeling blue as hell, tons of stress, I have not ridden in ages and after work I got to crank the iPod and spin. Riding with music is like floating. You are somewhat removed from what is going on around you but in a good way. I was cruising along and it felt like the wind was always at my back. :) Walking across the Ballard locks was fun too. the smells, the tourists, a TON of commuters (kinda surprised me) and I got all the direct bridges and did not have to walk east or west. Climbing up into Discovery Park I passed some dude on a Davidson and then descending through Magnolia I passed two guys on road bikes. Nice. After dropping down from the Magnolia bridge I got to ride up and over the pedestrian overpass, I LOVE that stuff. The switchbacks of the ramp, the bridge, urban riding can be tons of fun - especially on a town bike! I got to smell the clove cigarettes as I rode past the Bauhaus Cafe. :)
Equipment:	Raleigh town bike, 36x16
Clothing:	baggy MTB shorts, sleeveless wicking shirt, cap

Wednesday, June 10, 2009 8:52:09 PM (Pacific Daylight Time, UTC-07:00)

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Tuesday, June 09, 2009

Hours Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym - 5:15 AM
Distance:	8 miles
Time (total):
Time (moving):	cardio - 30 min
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	70, sunny, dry, f'n fantastic basically
Workout Type:	core \| cardio \| commute

Course:	core - 4x30 knee lifts, 4x20 sit-ups on incline board cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm commute - the usual/shortest route both ways
Results:
Comments:	I could feel my tummy from yesterday when I did core today… At least cardio was a bit easier today than yesterday.
Equipment:	Raleigh town bike, 36x16
Clothing: