# Wednesday, November 11, 2009
Wednesday 11 November 2009 - ride
posted by: Martin Criminale
Hours Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 7:30 AM
Distance: 50 miles
Time (total): 3:10
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall): 16 mph
Total Ascent:  
Weather: mid to upper 40s, mostly sunny, dry, light wind
Workout Type:  

Breakfast:  
Lunch:  
Dinner:  
Workout Food: 3 scoops Endurox R4 in a large bottle, 1 flask gel

Course:  
Results:  
Comments: I had the day off from work so met Justin A (a new guy on our team) for a few miles and it felt like a lifetimes since my last ride! Hoo boy, the legs just were not turning over and felt super weak.

Justin is a phenomenal athlete and has participated in numerous ultra runs so we jabbered on about running the entire day. As a burgeoning, part-time runner it was kind of a pleasant change from the usual cycling geek conversations to tell you the truth.

The day turned out MUCH nicer than either of us expected. It kept getting brighter and warmer and all the fall colors were still out so it was scenic to boot. Top it off with very low traffic volume and it was one great day to ride.

I did not take along enough food… thank goodness the pace was nice and sedate. Three scoops of powder just do not carry you very far. I am dumb.
Equipment: Bianchi Volpe, 38/50, 12-15

This was only the second ride after my fit and the brake levers feel a tad high on the bars now…
Clothing: shorts, long sleeve Craft undershirt, short sleeve jersey, knee warmers, arm warmers, wind vest, Sugoi shoe covers, OR Griper gloves, cap
road ride
Wednesday, November 11, 2009 2:54:00 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Tuesday, November 10, 2009
Tuesday 10 November 2009 - core | stairs
posted by: Martin Criminale
Hours Sleeping: 5
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:15 AM
stairs - 6:00 AM
Distance: 7 flights
Time (total): 32 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: mid 40s, partly cloudy, dry, calm
Workout Type:  

Breakfast: 7:00 AM - smoothie
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, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb
back extensions 30 straight, 30 twisting
stairs - Howe Street
Results:  
Comments: I actually drug myself out of bed and got to the gym BEFORE Meeting Jim K and RC R at the stairs. Hooray for me.

After the scheduling confusion last week, today RC, Jim and I did meet. I walked one flight with RC and then Jim showed up so we walked one more and then alternated running and walking.

The runners were very mellow today, it was Jim's second time and RC's first? Anyway, it was great to have the company! Three runners today.
Equipment:  
Clothing:  
core | stairs
Tuesday, November 10, 2009 2:16:00 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Monday, November 09, 2009
Monday 9 November 2009 - core | cardio
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:30 AM
Distance: 3.3 miles
Time (total): cardio - 30 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type:  

Breakfast: 6:45 AM - cereal
10:30 AM - 1 envelope Pot Tarts, lots of water
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, 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, 14/20 resistance, 75-80 rpm
Results:  
Comments: Well… my core sure is sore from that darn run yesterday; how strange! Everything was pretty tough.

I dialed it down a notch doing cardio today, all I wanted was to loosen up, the old 'active recovery' thing. Not sure it worked. :) I'm sore in the calves and hamstrings and the elliptical really does not stretch those muscles out and any loosening I got went away pronto by the time I got home.

What? I should stretch after I run…?! That's crazy talk.
Equipment:  
Clothing:  
cardio | core
Monday, November 09, 2009 6:34:36 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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