# Thursday, July 23, 2009
Thursday 23 July 2009 - core | run | commute
posted by: Martin Criminale
Hours Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:30 AM
Distance: run - 3.5 miles
commute - 20 miles
Time (total):  
Time (moving): run - 30 min
8:34 pace
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: mid 70s, mostly sunny, dry
Workout Type: core | run | commute

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water

Course:
knee lifts 20, 35, 35
twisters 3x30 - 12 lb
sit-ups 25, 25, 20 on incline board
run - treadmill, 7 mph
Results:  
Comments: Thom was doing abs to day so I joined him. Having company is great.

Afterword I hit the treadmill for my first training run of the year! Shelley and I would like to run the Vegas half marathon again in December and this time I'd like get in more training than last year. The treadmill seems like the perfect way to get started; low impact and easier than out on the road.

I took the long way home via the Ballard locks, Discovery Park, the Magnolia bluff and Myrtle Edwards Park. Nice.
Equipment: Raleigh town bike, 36x16
Clothing:  
commute | core | run
Thursday, July 23, 2009 2:10:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Wednesday, July 22, 2009
Wednesday 22 July 2009 - core | cardio
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:30 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:  

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, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb
back extensions 60 - no weights
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm
Results:  
Comments: Man, the plank was hard… I have unfortunately noticed that my form is not always so great and my hips tend to rise up a tad. Gotta put a stop to that.

Cardio was okay but my will to work stank. Big time.
Equipment:  
Clothing:  
cardio | core
Wednesday, July 22, 2009 9:09:27 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Tuesday, July 21, 2009
Tuesday 21 JUly 2009 - core | cardio | commute | walk
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:30 AM
walk - 12:00 PM
Distance: commute - 9 miles
walk - 2 miles
Time (total):  
Time (moving): cardio - 30 min
walk - 45 min
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: mid 80s, sunny, dry
Workout Type: core | cardio

Breakfast: 7:00 AM - smoothie
10:00 AM - Zone Perfect bar (blech…)
Lunch: 1:30 PM - 3 pieces Pilot Bread w/peanut butter and jam, Odwalla Citrus C Monster
2:00 PM - Promax bar
Dinner: Quinoa, greens, sauce, beer
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, 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 (barely!)
Results:  
Comments: I had a super low day this morning at the gym and then got home, tuned in the Tour and watched Bradley Wiggins climb like an insane man. And look totally calm doing it! What a superstar.
Equipment:  
Clothing: not much, it's hot
cardio | commute | core | walk
Tuesday, July 21, 2009 12:19:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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