c r i m i n a l e . c o m | training - Saturday, June 20, 2009

Saturday 20 June 2009 - Tour de Blast

Hours Sleeping:	5
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	8:30 AM
Distance:	64 miles
Time (total):
Time (moving):	3:48
Time (stopped):	44 min
Speed (moving):	16 mph
Speed (overall):	14 mph
Total Ascent:	4650 feet
Weather:	mid 50s to start, dry, calm, mostly cloudy windy and damp on the last descent, significantly colder mid 60s and dry back at the finish
Workout Type:	tandem ride

Breakfast:	5:00 AM - cereal 7:00 AM - large bottle w/2 scoops HEED, 2 scoops Endurox R4, 2 scoops maltodextrin
Lunch:	1:00 PM - pasta, veggie sauce, Cesar salad, bread stick, ice cream w/chocolate syrup and nuts, Gatorade, coffee, water
Dinner:
Workout Food:	water, veggie sandwich, brownie, Shot Bloks

Course:	Tour de Blast
Results:
Comments:	Once again it was Tour de Blast time! I've done this ride quite a few times and twice now have not managed to finish because of the weather. :( The first time was totally crazy with the rain turning to snow at the first food stop so no regrets there but this year I can only blame myself for not bringing along adequate clothing. Poop. Mountain conditions change rapidly and all that, right? That said it was a pretty good time. For the second time Andy G came along and we seem really compatible when Shelley and I are on the tandem so we chatted our way up to the first rest stop. I had some sort of veggie (lettuce, tomato, cheese, mustard) sandwich here but was not really hungry. Up until here it's kinda moderate but once you exit the first rest stop the fun starts. The hill is not really that steep but it is steeper than what you have seen so far and it just goes on and on… ASIDE - at one point Shelley asks me, "Are you okay? You're riding really hard." Guilty as charged I guess. :) On this bit Andy was looking a little less than fresh shall we say. He has been training for a half marathon so did a long run on Tuesday and then went with me for my Thursday night hike and then was out here trying to do this long, hilly ride. Go Andy! When we pulled into the second rest stop I was pretty soaked from sweat. It was one of those days where you are not hot enough to take clothing off but you still perspire profusely so consequently everything you have on is very, very wet. In Martin's survival book it says that food equals warmth so I shoved a brownie in my face knowing that the next stretch of road was all downhill. Turns out Andy was a bit peaked and decided that it was smarter to turn around and head back. Good for him to be able to make the right call! If you descend from here it just means you have climb all the way back to get to the car. I asked Shelley if she wanted to turn back too and she was like, "No…" Okay, bye bye Andy. ANOTHER ASIDE - Shelley only had a short sleeve jersey, arm warmers and this ultra thin jacket… way to give mother nature the finger girl! And sure enough, as we started to descend I started to get cold. Truth be told I was already cold and started to freeze. Shelley said something like, "As long as you can still use the brakes we can continue." and that criteria was being met so on we went. After a few miles of sitting still and coasting in our 55x12 I feel the bike start to drift to the right. I correct but it goes way too far to the left! So I correct again and it feels like I have started some sort of sinusoidal wave and I can't get the bike to stop drifting left and right. I look down and our front tire is practically flat. Drat. I gently grab the brakes (the bike is still trying to weave left and right) and get it pulled over to the shoulder. With Shelley's help we get the flat fixed pronto but my hands are already numb and I'm shivering as well. I put my vest on before the road went downhill but covering only your core can only keep you so warm. I asked Shelley if she would mind turning around and good for me she was okay with it. Whew. We started climbing and right away I felt a tiny bit better but it took a long time before I felt good. We rolled past the second food stop and the first and then it was finally comfy. In fact I took off my vest and pulled down the arm warmers. And then I ran out of energy. Weird, it really crept up on my and all of a sudden I'm feeling all light headed and super weak. I asked Shelley for some Shot Bloks as I was not sure I could open the dumb package on my own while riding. Thanks to the road that was mostly downhill I recovered pretty quick but it must have been obvious when I bonked as Shelley could tell right away. We managed to pass quite a few groups on the way home and I felt pretty good at the finish. With just a few miles to go we met Bill B and wife on single bikes for a change and Bill is always a pleasure to ride with and talk to so that was nice. He did his best impersonation of Yens Voigt while dropping the 10 or riders he was pulling home. Way to go Bill. :) Then it was time for the finish line pasta feed! As overcooked and bland as this food is it is a relief to have it and I was thankful for it. And I was hungry! I could not stomach my second bread stick though, it was like some Pillsbury thing that was still half raw. I chugged a coffee in hopes of being able to drive home and I failed at that too. :( After less than one hour Shelley was asking me to pull over so we could switch. Thanks Shelley…! The pavement on the Tour de Blast is amazing. Smooth as the proverbial baby's bottom except for some very short stretches and the views are super if it's clear. It was not clear today and I read that only 71% of the starters made it all the way. Honestly, that's more than I thought would make it so good for them. Shelley did really well too. I know I like to go faster than she does and riding the tandem you can easily break 45 mph on this ride and she only asked me to grab the brakes twice. :) We'll be back, this is a good event. Worth the 4-5 hours in the car for sure.
Equipment:	Co-Motion Robusta, 30/42/55, 12-25
Clothing:	knit shoe covers, shorts, Craft short sleeve undershirt, short sleeve jersey, wind vest, arm warmers, cap

Here are some pictures.

Technorati Tags: Tour de Blast,tandem,bike,ride

tandem ride

Saturday, June 20, 2009 1:23:00 AM (Pacific Daylight Time, UTC-07:00)

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Thursday 18 June 2009 - Mt Defiance with TNAB

posted by: Martin Criminale

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:45 PM
Distance:	9 miles
Time (total):	3:45
Time (moving):	2:53
Time (stopped):	52:40
Speed (moving):	3.1 mph
Speed (overall):	2.4 mph
Total Ascent:	3745 feet max elevation - 5588 feet
Weather:	70 to start, partly cloudy
Workout Type:	hike w/TNAB

Breakfast:	6:30 AM - cereal 10:30 AM - TONS of yogurt, jam and granola, I think I'm going to be sick…
Lunch:	12:00 PM - fruit salad, mixed green salad, Asian noodles, juice
Dinner:	11:00 PM - bread, cheese…? I don't remember anymore…
Workout Food:	water, 2 mini (sample?) Clif bars, Shot Bloks

Course:	Mt Defiance with TNAB
Results:
Comments:	Okay, this hike was supposed to be 7.5 miles but Andy G (a friend and co-worker) and I evidently did not take the correct fork from the main trail and ended up walking a bit farther than needed before heading up towards Mt Defiance. Not a problem, at least we did not get lost. :) Based on what my friend Carla S told me about TNAB and what their web site states, the group meets at the trail head at 5:45 and then takes off. Sure, no one waits while you hike but at least you are supposed to start together. Well that has not been the case. It seems that people are starting at pretty much any time they want to get a 'head start' or whatever. This means that if you do start at 5:45 you may or may not (more likely) have any company. Too bad really. But Andy and I had each other for company so that was good. The trail starts out as a virtual freeway, it's really wide and smooth and the grade is constant and gradual. I found out later that it used to be a road and is now mostly grown over so that makes sense. There were a couple of washouts here. When the trail does diverge from the old road it kicks up and suddenly is not so gradual... LOTS of wild flowers up here, very pretty. The trails winds a bit and crosses a large talus slope on the way up to a couple of small mountain lakes. To get here you cross a saddle/ridge and then drop down just a bit before you get to the water. The lakes still had ice on them! All this was north facing so I expected snow but to see the lakes still partly covered in ice was a surprise. Once we rose above the lakes the trail started to disappear under the snow. It was about 50 percent covered for a bit and then it was totally gone. In cases like these it really helps to have previous experience on the trail or to have a GPS. I could see the trail on my screen when I zoomed in so even though we lost it for a short while we were never that far off. To rejoin the trail we had to traverse a big snow slope and then bushwhack up to the spine of the ridge where the trail was. Ouch, that was steep. Once on the spine the slope mellowed again and after a bit it flattened totally as we traversed the slope. But leave it to TNAB… Soon our route diverged from the trail and headed straight up to the peak. This last bit was a grunt. From the top you could see EVERYTHING. And in all directions. It was really amazing. There were some clouds at around 7000 feet or so but we were at 5500 and it was like looking at a poster of NW peaks, trails and lakes. Andy and I decided to bail on the usual summit chit chat and descend ASAP. We both wanted to get back home and it was going to be a late night no matter what. On the way down we were able to stay on the trail (thanks goodness) and Andy kept falling down. He fell once, twice, three times, four times and I'm laughing my head off! Then all of a sudden I'm on my butt. :) I'm just glad that neither of us hurt ourselves; it was just our lame shoes slipping on the loose, dusty trail surface. The light was really cool on the way down. I think the official sunset time was around 9:15 but it stayed light for a bit longer and since it got dark so slowly, our eyes were able to adjust fine and no lights were needed. I gotta say though, by the time we got to the car it was pretty darn dark! This time I had to put on a long sleeve fleece shirt on the summit and kept it on for the descent but towards the bottom of the trail when we got out of the wind it warmed up again and it was super comfy by the time we got back to the car. All-in-all a super excursion and I'd love to go back for more. Thanks also to Andy for his company and for driving! His Honda Fit barely made it past the first wash on the road and we had to bum a ride across the second one. No one made it past the third one and on the way back to the car we just walked the extra .25 miles back to his car.
Equipment:	old running shoes, 'trail running' socks
Clothing:	shorts, sleeveless wicking t-shirt extra short sleeve shirt and long sleeve fleece for the descent

Here are some pictures and video.

Technorati Tags: TNAB,Thursday Night After Burners,Mt Defiance,hike

hike

Thursday, June 18, 2009 12:54:00 AM (Pacific Daylight Time, UTC-07:00)

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Wednesday 17 June 2009 - core | cardio | Track Racing

posted by: Martin Criminale

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:	7:00 AM - 177
Body Fat:	8
Time of Day:	gym - 5:30 AM track - 7:00 PM
Distance:
Time (total):
Time (moving):	cardio - 30 min
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	70, dry, partly cloudy, calm
Workout Type:	core \| cardio \| Track Racing

Breakfast:	6:30 AM - cereal
Lunch:	8:00 AM - almonds 10:00 AM - peanut butter and jam sandwich, tons of water 12:30 PM - peanut butter and jam sandwich 2:00 PM - Portobello and cheese sandwich
Dinner:	9:00 PM - 2 pizza bagels, orange juice
Workout Food:	Vitamin Water Energy

Course:

plank	180 sec
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 to each side - 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, 75 rpm

Results:

Masters A
10 lap scratch - pack
Keirin heat - 2nd
Keirin final - 6th/last
4x5 points - 3rd
Omnium - 3rd
official results

Comments:

I was SO not in the mood to do the plank today. Plus it was hard. Probably because I have not done it in a while but I also forgot my watch which means I have to crane my neck to see the clock on the wall and that little bit was enough to make me bag it. I am truly weak.

Cardio was kind of hard… what's with that? Last night was in my legs for sure and it was more of a chore to maintain 75 rpm than I wanted. Sense a theme here…? I do. Martin is weak in the head and lazy. :)

When I got home I stood on the scale for the first time in ages in spite of the fear factor and it was okay. Looks like I'm starting to recover from the crazy excess that was our trip to Germany. Thank god.

Tonight was my first track race of the year and it was really fun. It helped that Guy T and Phil S were there for IJM.org for sure - those guys are awesome. And the turnout was pretty decent for a masters race too (20 riders?), that always helps.

In the scratch race I tried to attack once but felt much less than stellar so we got caught pronto and then I was nowhere in the sprint. Oh well. Actually, the reason we got caught was that the TWO Broadmark guys with us did not ride. At all. Huh? There were four of us in the break and neither of them pulled. Too bad.

For my Keirin heat the planets must have aligned or something… That and I accidentally rode a tactically perfect race. :) I drew the number one 'straw' but someone else jumped on the motor. I ended up third wheel and when the motorbike pulled off the guy in front died. On the last lap in turn one a Broadmark rider came around the outside and I latched on smooth as can be and somehow we got a small gap. I simply rode the wheel in for 2nd. Okay, I did try to come around but was unable to do so. My front wheel was shaking at the end of my sprint, I need to learn to relax my upper body!

In the final I was accompanied by Guy so I figured I would either 1) seize an opportunity or 2) give him a lead out or 3) try to box in the fastest guy there. When things sorted themselves out Jim (Old Town - the fast sprinter) was in second and I was on the outside so I just sat on him. He bumped me several times but I didn't move so to his credit he backed out and came around. This forced me to drop into the hole he left so now I was second wheel. At the bell I tried to come around and lead it out for Guy but was not strong enough! :( On the back straight I got swarmed and 'coasted' across the line in last place.

ASIDE - it sure feels like and looks like everyone else has a larger gear on. What's with that? I gotta work on that spin or get stronger so I can increase too. I'm on a 92 and Jim said he was on a 96! Everyone else looks to be riding a 94 ish, my feet are turning faster circles for sure.

I felt the best in the points race. My leg speed had increased a bit by then plus I usually like the longer events. :) I was nowhere in the first two sprints but saw an opportunity after the third and took off. I was joined by Dave M and Will F (ByrneInvent), some other guy and then Guy came across in short order and we were outta there. Nice. This time everyone took pulls.

I don't remember what transpired in the 4th sprint but with two laps to go when Dave pulled up in front of me I went up track too since we had a monster lead and I did not want to serve this race up on a silver platter. Everyone slowed and I kinda drifted off the front and had 20 feet in turn two so went for it. With a little more speed it would have been a cool move but as it was Will caught me in turn one (at least I made him work!) and I did my best but could only watch 1st and 2nd cross the line. At least I got 3rd.

Equipment:

Raleigh Rush Hour Pro, Zipp 404 front, Zipp disk, 51x15

Clothing:

shorts, sleeveless undershirt, short sleeve jersey, cap

cardio | core | track race

Wednesday, June 17, 2009 12:27:00 PM (Pacific Daylight Time, UTC-07:00)

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Tuesday 16 June 2009 - core | cardio | Pacific Raceways CR

posted by: Martin Criminale

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym - 5:30 AM
Distance:	43 miles
Time (total):	Pacific Raceways - 1:50
Time (moving):	cardio - 30 min Pacific Raceways - 1:10
Time (stopped):
Speed (moving):	max speed - 35 mph
Speed (overall):	23 mph (including warm up)
Total Ascent:
Weather:	70, partly cloudy, dry, light wind
Workout Type:	core \| cardio \| Pacific Raceways CR

Breakfast:	6:30 AM - smoothie 9:00 AM - almonds 10:00 AM - fruit yogurt
Lunch:	1:30 PM - 2 pieces pizza
Dinner:	5:00 PM - large bottle w/2 scoops HEED, 2 scoops Endurox R4, 2 scoops maltodextrin 9:30 PM - 2 cheese quesadillas, milk, water
Workout Food:	gym - water Pacific Raceways - small bottle w/1 scoop HEED

Course:	core - 4x30 knee lifts, 4x20 sit-ups on incline board cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm Pacific Raceways - flats, points race format
Results:	Masters 1st prime - 1st 2nd prime - 2nd finish - pack overall - 1st official results
Comments:	Oh man did I get lucky today… :) I also think being gone for three weeks helps make you a little more invisible plus some of the guys that perennially chase me down (read: Matt H) were not there tonight. We started out at a really mellow pace for once. And I for one did not feel like launching off the front right away today. But tonight being a points race I did not want to wait too long so after two laps I moved towards the front. My move has not really changed that much… I simply follow the sprinters across the line. During a fast sprint a gap will usually form behind the sprinters because at some point people realize that it's useless to go all out for 10th when the points are only two deep. So if you can stick to the fast guys you already have a head start. Then, when the sprinters gas and slow, you just keep right on going. You are already doing about 30 mph and although you can't maintain that for long if you time it perfectly it's like getting slingshotted off the front. On lap three of four that was me. I dug in for about 300 m and then saw that a Lenovo rider went with me so I was thinking this was going to be a good move plus we had a monster gap. Not so… After trading the lead three or so times the Lenovo guy simply dropped away and I was solo in less than one lap. I crossed the line getting the first prime but the pack had closed a fair amount. I saw one rider chasing and luckily it was Alistair L! I slowed a bit until he caught on and then we were off again. We stayed away for roughly three or four more laps and he graciously dropped me off at the line each time sine I already had some points. Very sportsmanlike of him I must say. After two of these laps we caught the Cat 1-2-3 pack and were riding next to them for two laps. It kinda sucked but we did our best to not get in the mix. We would move through them and then they'd catch us back and more than once we had to tell some of them to get off our wheel. :) Then Clint C showed up. It was almost like magic, suddenly he was just there and I could not really see our group behind. His presence helped us stay away for about three more laps but the cheeky bastard 'sprinted' for the line taking the second prime. :( I got second but had I known he was going to do that I would have sprinted too. I was pulling and was obviously not going to sprint and he still did. Nice. Then our pack caught us AND the 1-2-3 field caught us. As you can imagine this caused much confusion. But we got it sorted and after a bit of instructing we managed to convince all the masters that it was prudent to neutralize. All except for one that is. Clint was still up there in the 1-2-3 field. I actually sprinted up to him, yelled right at him and he did not even acknowledge me. :( Oh well, what can you do? I just left him there and drifted back to my field hoping that Rory would figure it out. With two to go I tried to get Corrie M in position in front of me and Alistair behind me for a lead out but it never materialized. Darren got away with someone else and we were left looking at third place. On the last lap Darren P took off again with another Excel rider. They stayed away for a bit and then I thought I'd try to close the gap just to see if I could. I took off from the middle of the last left hand corner and caught them really quickly so I figured what the hell, I'll just keep going. There were no IJM riders on my wheel but Fred B (Dewar's) was so I decided to do him a favor. I buried it for as long as I could and that's where my max speed came from. And Fred won the last sprint! Yeah. I did not feel stellar tonight but it sure felt good to get away and get a workout in. And thanks again to Alistair.
Equipment:	Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25
Clothing:	shorts, sleeveless undershirt, short sleeve jersey, cap

cardio | core | road race

Tuesday, June 16, 2009 10:31:25 PM (Pacific Daylight Time, UTC-07:00)

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Monday 15 June 2009 - commute | walk

posted by: Martin Criminale

Hours Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	walk - 12:00 PM
Distance:	walk - 3 miles commute - 9 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	low 70s, sunny, dry, calm
Workout Type:	commute

Breakfast:	8:00 AM - yogurt, berries, granola
Lunch:	1:30 PM - 2 eggs, Promax bar, fruit yogurt, water
Dinner:
Workout Food:	water

Course:
Results:
Comments:	Loooong day at work. Shite.
Equipment:	Raleigh town bike, 36x16
Clothing:	baggy MTB shorts, sleeveless wicking shirt, cap

commute | walk

Monday, June 15, 2009 6:31:27 PM (Pacific Daylight Time, UTC-07:00)

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Sunday 14 June 2009 - ride

posted by: Martin Criminale

Hours Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	9:00 AM
Distance:	51 miles
Time (total):	2:43
Time (moving):
Time (stopped):
Speed (moving):	19 mph
Speed (overall):
Total Ascent:
Weather:	upper 50s to upper 60s, dry
Workout Type:

Breakfast:	6:30 AM - cereal
Lunch:	2 pieces pizza
Dinner:
Workout Food:	2 large bottles each w/2 scoops HEED and 2 scoops Endurox R4

Course:	Leschi, Seward Park, Renton, McDonald's hill, May Valley, Issaquah-Hobart, Newport, across Mercer Island, Leschi, Madrona, Union, home
Results:
Comments:	I was just looking for company today and lucky for me Alastair L sent out a note last night saying he was riding today. Nice. It was just the two of us today and that turned out to be super! We rode along and chatted. Most of the time we rode side-by-side and for once there were very few cars on Rainier and all the way to Renton. ASIDE - yesterday while I was doing a relatively easy ride Alastair got in over 40 minutes of TT intervals! This guy is 10 years older than I am and is a huge inspiration. He's going to Master's nationals this year and I wish him the best of luck! We went up McDonald's hill at a fairly conversational pace but then once we got to May Valley things picked up. I figured Alastair was kind of cooked so I might as well get in a workout and went to eth front and picked up the pace. Well… that didn't last long. :) After just a few seconds he comes around me and at a really good speed! That kind of set the theme and it was a 2-up TTT all the way to Issaquah-Hobart. I got in some good efforts and was going pretty much as hard as I could. I did not feel primo but okay and was usually able to maintain the gear when the road tipped up a tad on the gentle rollers. I got in one more excellent effort coming into Issaquah. Coming back on Newport was relatively tame thank goodness; I was pretty cooked. Riding with Alastair is great. I got to hear about the 24 hours of Le Mans, the intricacies of the track, what teams are hot, all about the various categories of cars and some massive accident that Mercedes had many years ago that caused the organizers to take a hump out of the fastest straight. You don't get that on most bike rides!
Equipment:	Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25
Clothing:	shorts, sleeveless undershirt, short sleeve jersey, cap

road ride

Sunday, June 14, 2009 9:57:57 PM (Pacific Daylight Time, UTC-07:00)

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Saturday 13 June 2009 - Flying Wheels bike ride

posted by: Martin Criminale

Hours Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	9:00 AM
Distance:	65 miles
Time (total):	4:23
Time (moving):	3:34
Time (stopped):	49 min
Speed (moving):	18 mph
Speed (overall):	15 mph
Total Ascent:	2743 feet
Weather:	low 70s, dry, sunny, light breeze
Workout Type:	Flying Wheels bike ride

Breakfast:	6:00 AM - cereal
Lunch:	2:30 PM - burrito, ear of corn, artichoke, beer, water
Dinner:	7:00 PM - nuts, cheese, crackers, pita chips, humus, Boca burger w/all the trimmings, mixed green salad, 3 chocolate peanut butter cups, 3 beers, fruit
Workout Food:	2 large bottles each w/2 scoops of HEED, Fig Newtons

Course:	Flying Wheels 65 mile loop
Results:
Comments:	Nice! This was my first real bike ride in what, three weeks…?! For sure I did not feel tip top but it was soooo good to finally get out there and the awesome company and fantastic weather sure helped. Shelley and I rode with Andy G from work. We're signed up for the Tour de Blast in a week and so thought it would be a good idea to get in a 'tune up' ride prior to see if our styles and speeds are compatible. Turns out we are. :) There are four different loops at Flying Wheels: 25/45/65/100. Since this was the first real ride for us this year we opted for the 65 and it was the right choice. We halted briefly at each rest stop, kept it social and were not shattered by any means at the finish. The course if kind of funny… it's really flat most of the time but the route is punctuated by some rather difficult climbs as well. Like a couple of miles from the start - bang! We hit one of the hardest hills. And thanks to Shelley we were rolling past people on every climb! I had no idea this ride was so popular but wow, there were loads of people out on the road… Once we got half way done and were on the return leg a few times these 'packs' of riders would roar past us all obviously killing the century route. I smile every time I see this; there is a bunch at the front driving the pace and then 20-40 others hanging on and undoubtedly going for a PR. It's probably a huge thrill for those that are able to hang on, when you go faster than you thought possible it's quite a rush! Shelley did super. It's always such a treat to go for a ride with her. Good thing too, we have two tandems! :) Andy has only been riding (seriously) since February and he's going so well! He got a new bike, was riding his first pair of bib shorts (once you try them you'll never go back to regular shorts!) today and he's just now grasping the concept of drafting. It's actually really exciting to watch someone catch the cycling bug and to improve. Very cool. We would roll away from Andy on the descents but that's just experience and not fitness. Once he is used to holding our wheel that will stop. :) It was so much fun to have someone to chat with while riding. Thanks Andy.
Equipment:	Co-Motion Robusta tandem
Clothing:	shorts, sleeveless undershirt, sleeveless jersey, cap

Here are some pictures and video.

tandem ride

Saturday, June 13, 2009 1:50:00 PM (Pacific Daylight Time, UTC-07:00)

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Friday 12 June 2009 - core | cardio | commute

posted by: Martin Criminale

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym - 5:15 AM
Distance:	9 miles
Time (total):
Time (moving):	cardio - 30 min
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	Just another perfect, dry, warm day in the 70s here in Seattle!
Workout Type:	core \| cardio \| commute

Breakfast:	smoothie
Lunch:	A shit ton of food topped off with six cookies… Jesus H
Dinner:	Boca burger with all the trimmings, ear of corn, ice cream, limeade
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
commute - to work through Interlaken and home up Belmont

Results:

Comments:

Ouch… the plank is getting really hard again. :( I guess doing it once every other week or so is not quite enough to get a body used to it. Poop.

I'm feeling like a big, fat pig lately. Family stuff means I haven't been able to race lately much less ride except for my paltry commute and then I do stupid stuff like eat six cookies for lunch. Sigh. Time to have a big pity party for Martin… :)

It is an interesting human phenomena that people hit themselves when they are down or engage in behavior that accelerates their demise like eating crap when you can't exercise. Such is our condition!

Equipment:

Raleigh town bike, 36x16

Clothing:

baggy MTB shorts, sleeveless wicking shirt, cap

cardio | commute | core

Friday, June 12, 2009 1:48:00 PM (Pacific Daylight Time, UTC-07:00)

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Thursday 11 June 2009 - commute

posted by: Martin Criminale

Hours Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:
Distance:
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	commute

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:

commute

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

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Wednesday 10 June 2009 - commute

posted by: Martin Criminale

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:
Distance:	20 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	commute

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

commute

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

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