# Thursday, August 27, 2009
Thursday 27 August 2009 - core | cardio | commute
posted by: Martin Criminale
Hours Sleeping:  
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Time of Day: gym - 5:30 AM
Distance: 9 miles
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Weather:  
Workout Type: commute

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water

Course: core - 3 sets of leg lifts, crunches and twisters w/15 lb
cardio - elliptical trainer, random profile, 15/20 resistance
commute - up Belmont on the way home
Results:  
Comments: Core with Thom again! We super setted our three exercises and it was hard! Then we hit the cardio loft.

Man, Belmont is one bitch of a hill. It's like lifting weights all the way up on my single speed with just platform pedals; it is without a doubt the steepest hill I could possibly ride on that bike and not zig zag. But you get the payoff of being able to people watch all the way down Broadway. Way worth it.
Equipment: Raleigh town bike, 36x16
Clothing:  
cardio | commute | core
Thursday, August 27, 2009 3:22:00 AM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Wednesday, August 26, 2009
Wednesday 26 August 2009 - commute
posted by: Martin Criminale
Hours Sleeping:  
Pulse (waking):  
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Time of Day:  
Distance: 10 miles
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Workout Type: commute

Breakfast:  
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Workout Food: water

Course:  
Results:  
Comments:  
Equipment: Raleigh town bike, 36x16
Clothing: baggy MTB shorts and a wicking t, same old same old…
commute
Wednesday, August 26, 2009 3:20:00 AM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Tuesday, August 25, 2009
Tuesday 25 August 2009 - core | cardio | Pacific Raceways CR
posted by: Martin Criminale
Hours Sleeping:  
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Time of Day:  
Distance: 35 miles
Time (total):  
Time (moving): cardio - 30 min
race - 50 min
Time (stopped):  
Speed (moving): 22 mph average (I guess this includes my warm-up so the number is kind of useless…)
max - 36 mph
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: core | cardio | bike race

Breakfast:  
Lunch:  
Dinner:  
Workout Food: gym - water
race - nuun

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, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb
back extensions 30 straight, 30 twisting
cardio - elliptical trainer, random profile, 15/20 resistance
race - flats, w/2 primes
Results:  
Comments: Today was all about Alistair L again and it was a blast. We had Dave H and Jeff W there as well.

ASIDE - last week we tried to leapfrog Alistair ahead of the rider in 3rd and sweep the top three spots on the 'podium'. In the process I was certain that Alistair won one prime and got second on another, I was right behind him after all in just about every sprint. Turns out the rider in 3rd called the race promoter and said something to the affect of, "I got those points and I'm sure Alistair would not mind if you changed the results." WTF? Way to turn an otherwise very casual and friendly race series into something it does NOT need to be.

So today we just wanted to make the race hard. Kinda like venting I suppose. And yes, we knew it would not change the overall results any. We tried to get Alistair away a couple of times but it did not stick. We always had too few folks to drive the pace and this time of year everyone is winding down.

On the last lap we put three people in front of Alistair hoping for a sprint victory and we got close. Dave led for half a lap and then Jeff took over. Unfortunately he got caught up in traffic as we passed the Cat 1-2-3 field and instead of going around he slowed down for a second. That let everyone behind us who had been strung out bunch up some. I took over and ramped it back up and was even able to react to the first person that opened the sprint but in the end Alistair was just not as fast as the winner.

It was a hell of a lead out though - and lots of fun.
Equipment: Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25
Clothing: shorts, sleeveless undershirt, short sleeve jersey, cap
cardio | core | road race
Tuesday, August 25, 2009 12:25:00 AM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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