# Saturday, October 31, 2009
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 9:00 AM
Distance: 48 miles
Time (total): 3 hours
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: mid 50s, partly sunny, dry, windy

While not quite as warm as Friday today was very nice. Two words: weather window. Except I walked to a movie later that day and it was still sunny and warm so I guess 'window' is not technically accurate…
Workout Type:  

Breakfast: 7:30 AM - cereal
Lunch: 1:30 PM - tortilla chips and bean dip, 2 cookies
Dinner: 7:00 PM - 6 pieces toasted bread with cheddar cheese, veggie dogs and left over pasta sauce, a shit-ton of Halloween candy and much too much hard cider
Workout Food: 3 scoops Endurox R4 in a large bottle, water, half of an Odwalla bar (thanks to Lyle)

Course: Leschi, Seward, Renton, May Valley, Issaquah, Newport, across Mercer Island, home
Results:  
Comments: Nice! A great day, my new favorite bike, good company and so of course I bit off way more than I cold chew on this ride and did not take along enough food. :)

After installing fenders and my Franken fork on my new fixed gear bike last night I rolled down to Leschi to meet the team. Today 'team' meant three people but it was all good. Cathy V, Lyle(sp?), Olivier(sp?) and I rolled out to enjoy the still amazing fall colors and mild weather.

What fun! The pace was mellow so we chatted all the way down to Renton. The speed on Rainier did get a tad brisk for me but hey, today was my first day on the fixie so no complaints.

Lyle and Olivier had an agenda of riding 3.5+ hours and Cathy was going shorter for sure and by the time we got to 405 I had somehow talked myself into going long so headed over the freeway and up the McDonald's hill.

The hill was actually not that bad. A 'tension interval' Lyle called it. :) Since the pace was reasonable I just stayed seated and was fine. Since I had expressed some concern about the distance both of these guys were very mindful of keeping me in front and each time the road would level off they would kind of scoot ahead and try to give me a draft. Usually it would help but some of the times they would also up the pace and it was actually better for me to ride my own pace than go faster and try to hold a wheel… whatever. This pattern repeated itself on May Valley. I was behind Olivier and and when he would pull off Lyle would come to the front. Then when Lyle would pull off there was Olivier. Let's just say I did not pull much today. Especially on this flatter road, each time one of these guys would accelerate to get into the lead it was accompanied by an up shift and I had to struggle. :)

The last descent to Issaquah-Hobart was a challenge. I have done better in the past but today being my first day on this bike it was rough. I got to the front and promptly heard the CLICK, CLICK of the chain working it's way down the cassette and then I could no longer keep up. See ya.

Really it was fine, I expected nothing different and these guys were a blast to ride with and talk to. And going up Newport, although I was already starting to bonk, was actually better than going downhill. They kept the pace easy and I was able to stick with. As we neared Factoria I finally mumbled something about not packing enough food and Lyle gave me half of an Odwalla bar. Bless his heart.

Once on Mercer Island the predictable happened, they turned left for a lap around the island and I went straight home! Yikes, I was bushed. But not so seeing-double-shattered that I couldn't still enjoy the scenery which is what I did. Man the leaves were still SO vibrant and the lengthy cool down probably did me some good.
Equipment: Kona Paddy Wagon, 42x18

I just installed my fork after having the steerer lengthened by 5 cm! This bike is awesome but the head tube was not long enough for me so the nice folks at the R+E Cycles frame shop fixed me up. Now my Kona looks like all the other retarded bikes I have in my garage but it fits me…
Clothing: shorts, short sleeve Craft undershirt, short sleeve jersey, knee & arm warmers, Sugoi shoe covers, cap, NO GLOVES
Saturday, October 31, 2009 3:02:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Thursday, October 29, 2009
posted by: Martin Criminale
Hours Sleeping: 7
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: 6:30 AM - cereal
Lunch: All kinds of crap… :( Almonds, cookies, Stonewall's Jerquee, Pilot Bread w/peanut butter and jam, Odwalla juice, I need real food.
Dinner: 7:00 PM - mixed green salad, bread, cheese, water
Workout Food: water

Course: core w/Thom - 3 sets upper and lower crunch machine, 3 sets twisting sit-ups on incline board, 3 sets leg lifts, some other crunch machine
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm
Results:  
Comments: I STILL can't seem to keep the rpms up over 75. Oh well…
Equipment:  
Clothing:  
cardio | core
Thursday, October 29, 2009 1:12:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Wednesday, October 28, 2009
posted by: Martin Criminale
Hours Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:15 AM
walk - 12:00 PM
Distance: run - 4 miles
walk - 3.5 miles
commute - 9 miles
Time (total): run - 30 min
walk - 55 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall): run - 8 mph, 7:30 minutes per mile
Total Ascent:  
Weather: walk - low 50s, partly sunny, dry, calm
commute - 50, dark, dry, calm
Workout Type:  

Breakfast: 6:30 AM - smoothie
9:00 AM - 4 chocolate chip cookies
Lunch: 3 pieces Pilot Bread w/peanut butter and jam, Stonewall's Jerquee, water
Dinner: 8:00 PM - pasta, red sauce, veggies, salad, cookies, water, juice
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
run - treadmill, zero incline
walk - from work to Gas Works Park and back
commute - via Interlaken both directions
Results:  
Comments: OH MY GOD the plank was hard today but I gritted it out and managed to not cave after some ridiculously short period of time. I can't believe I used to pump out two three minutes sets and it was no big deal. Maybe someday…

My run felt better. My breathing was okay and I managed to turn one of the giant fans in my direction so was not dripping wet at the end. At the cost of a dry mouth but hey…

Riding to and from work was a dream, pure and simple. It's been ages since I did this and it proves to me that it's the little things. Cruising through Interlaken was (and always has been) a blast.

Of course I forgot my lights - I'm an idiot. Consequently I almost got nailed by a car when I was crossing Madison this morning. I was waiting at an intersection for a break in traffic and there was some SUV on the other side waiting to turn left. We both spotted the same gap in traffic and I had to jam on the brakes just as I was accelerating because the car did not see me. At least I was being really cautious, saw the car and was prepared for evasive action.

Coming home I did NOT have any close calls but was amazed at how many vehicles I saw driving around with only their parking lights turned on when really it was way too dark. Hello people… they're called PARKING LIGHTS; to drive around you need headlights. I could write a f'n book.
Equipment: Raleigh town bike, 36x16
Clothing: baggy MTB shorts, knee warmers, short sleeve wicking t-shirt, long sleeve fleece, wind vest, cap, gloves
commute | core | run | walk
Wednesday, October 28, 2009 9:08:42 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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