c r i m i n a l e . c o m | training - Wednesday, October 28, 2009

Tuesday, October 27, 2009

Tuesday 27 October 2009 - core | cardio

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 AM
Distance:
Time (total):	cardio - 30 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:

Breakfast:	7:00 AM - cereal
Lunch:	all f'n day - almonds, peanuts, 3 slices banana bread, rice w/peanut sauce and tofu, Odwalla Superfood, water
Dinner:
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, 60 leg extensions, 30 twisters to each side - 10 lb, 30 side bends to each side - 45 lb
back extensions	30 straight, 30 twisting

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

Results:

Comments:

Hooray! Three minutes of plank for the first time in weeks. Sometimes it's the little things.

On the elliptical I thought it was going to be a great day but for some reason my revolutions kept dropping below 75… I did feel fine though.

Equipment:

Clothing:

cardio | core

Tuesday, October 27, 2009 9:33:00 PM (Pacific Daylight Time, UTC-07:00)

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Sunday, October 25, 2009

Sunday 25 October 2009 - run

posted by: Martin Criminale

Hours Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	4:30 PM
Distance:	7.13 miles
Time (total):	57:44
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):	8:06 minutes per mile
Total Ascent:
Weather:	50, dry, calm, wet ground
Workout Type:

Breakfast:
Lunch:
Dinner:
Workout Food:

Course:	down 19th, down through Interlaken, down to the University Bridge, back up Eastlake, up Boren, up Pine to 17th, home
Results:
Comments:	Boy, after a long drive, not enough to eat all day and feeling kinda down I guess this was all right. On the up side the weather was great. I thought it was going to be cold but after just a couple of miles I was very comfortable and could have done without my gloves and hat. At first I was pretty bummed about my time but considering the last two miles were uphill, how many traffic lights and intersections I had to stop for, I guess my time was not so bad. I also realized I was super hungry right after I took off but managed okay. The uphill sections actually felt fine, it was the flats and descents where I felt like I was lagging mostly.
Equipment:
Clothing:	shorts, cycling socks, long sleeve Capeline undershirt, short sleeve running shirt, thin SmartWool hat, Polypropylene gloves

run

Sunday, October 25, 2009 4:35:00 AM (Pacific Daylight Time, UTC-07:00)

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Saturday, October 24, 2009

Saturday 24 October 2009 - Burnaby track class

posted by: Martin Criminale

Hours Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	7:30 PM
Distance:
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:

Breakfast:
Lunch:
Dinner:
Workout Food:	Vitamin Water Energy

Course:	Burnaby Velodrome
Results:
Comments:	With the three Learn to Ride classes out of the way tonight was time for the Learn to Race clinic. It was assumed that by now everyone know how to ride on the track and so did three practice races including starting from the rail which at Burnaby is a trip. The rail is about 10 feet (give or take a few feet depending on where you are) above the infield and so when you roll out you have to drop down to the apron and ride a half lap just to get up enough speed to re-enter the track. This means each race starts with 1.5 neutral laps. We did a no-drop 6x4 points race meaning we regrouped after every sprint, a miss-and-out and a point-a-lap. It was fun but this track really points out your weaknesses (poor leg speed - which I have) and makes you suffer for it. This guy with a smaller gear beat me. Of course I don't have to fitness to power my gear either but hey, it did not feel that huge… I guess I should try slightly smaller and see what happens. have I said it before? This track is fun. I feel like I am on an amusement park ride.
Equipment:	Raleigh Rush Hour Pro, spoked wheels, 49x15
Clothing:	shorts, short sleeve undershirt, short sleeve jersey, arm and knee warmers, cap NOTE - it's not warm at this track even though it's covered!