c r i m i n a l e . c o m | training - Wednesday, November 25, 2009

Tuesday, November 24, 2009

Tuesday 24 November 2009 - core | stairs

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:	7:00 AM - 178
Body Fat:	8
Time of Day:	gym - 5:15 AM stairs - 6:00 AM
Distance:	stairs - 8 flights
Time (total):	stairs - 33 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	upper 40s, wet ground, dry sky, mostly cloudy, light wind
Workout Type:

Breakfast:	6:30 AM - cereal 9:00 AM - almonds 9:30 AM - Stonewall's Jerquee
Lunch:	11:30 AM - 3 pieces pizza, water 3:00 PM - 10 chocolate covered almonds
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
back extensions	30 straight, 30 twisting

stairs - Howe Street

Results:

Comments:

Okay, the plank was slightly more tolerable this morning than yesterday morning because I knew what to expect so was able to steel myself for the effort. That first set of three minutes is still kicking my ass and I think it's because I have been so irregular about this exercise. We'll see if I can change that as my back is not getting any better. In fact, it's getting slightly worse. :(

The rest of my core routine was just fine.

I got to the top of the Howe Street stairs knowing that Jim K would not be there this week but hoping that RC R would. I started my stop watch and headed down. He was nowhere to be seen. Rats. What followed can only be described as Martin playing mind games with himself.

Seven flights (4 walkers and 3 runner) were scheduled and last week I did six so today should have been a piece of cake… But no.

After my second runner I started entertaining the thought of quitting after six flights. Why do I do this to myself? So the next two were even harder because I was distracting myself with the angel/devil in my head trying to decide what to do. In the end I got to the top of flight number six and hardly hesitated, I just spun around and started walking down thus committing myself to flight number seven. Whew. Then at the top of seven I glanced at my watch and noticed I had not even been working out for 30 minutes! I think that shamed me into heading down yet again and because my runners were pretty slow today and I was not super tired I ended up running the last one.

What a head case I am.

All said and done I've had harder workouts, I think being solo gave me WAY too much time to think about shit.

On the up side the weather was quite mild and most of the steps were dry! If I was not such a head case it would have been rather enjoyable.

Equipment:

Clothing:

long sleeve Capeline undershirt, short sleeve wicking t-shirt

core | stairs

Tuesday, November 24, 2009 4:29:10 PM (Pacific Standard Time, UTC-08:00)

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Monday, November 23, 2009

Monday 23 November 2009 - core | run

posted by: Martin Criminale

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 AM
Distance:	run - 4 miles
Time (total):	run - 30 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):	8.1 mph
Total Ascent:
Weather:
Workout Type:

Breakfast:	6:30 AM - cereal 8:15 AM - almonds
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 - 10 lb, 30 side bends to each side - 45 lb
back extensions	30 straight, 30 twisting

run - treadmill, zero incline

Results:

Comments:

Well… the plank was phenomenally difficult this morning but the rest of my core routine went pretty well and the run was great!

I was blown away by how hard the plank was today. at 1.5 minutes into my first set I was positive that I had like 15 seconds left to and when I looked at my watch it was a real mind f*ck. Obviously I managed to grit it out but crap, what was with that? The second set was marginally better - at least I knew what was coming. :)

In contrast to the plank my run was absolutely refreshing. It felt good like it's supposed and I was super glad I went to the gym today. Breathing was easy, My joints felt fine and I was gliding along. Nice.

Equipment:

Clothing:

core | run

Monday, November 23, 2009 9:11:45 AM (Pacific Standard Time, UTC-08:00)

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Saturday, November 21, 2009

Saturday 21 November 2009 - run

posted by: Martin Criminale

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	10:00 AM
Distance:	7.9 miles
Time (total):	1:03
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):	7:58 minutes/mile
Total Ascent:
Weather:	low 40s, partly cloudy, dry, light wind
Workout Type:

Breakfast:	6:30 AM - smoothie
Lunch:
Dinner:
Workout Food:

Course:
Results:
Comments:	Breathing was hard all the way. Climbing up the Howe Street stairs did me in, I had to walk one block after that… Very scenic route though.
Equipment:
Clothing:	shorts, short sleeve Craft undershirt, long sleeve fleece, SmartWool cap, Polypropylene gloves