c r i m i n a l e . c o m | training - Wednesday, December 16, 2009

Wednesday, December 16, 2009

Wednesday 16 December 2009 – core | weights | CycleU indoor TT

Hours Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym – 5:30 AM CycleU indoor TT – 5:30 PM
Distance:	CycleU indoor TT – 10 km rolling course
Time (total):
Time (moving):	indoor TT #1 – 15:38 indoor TT #2 – 15:37
Time (stopped):
Speed (moving):
Speed (overall):
Power:	indoor TT #1 – 335 indoor TT #2 – 336
Total Ascent:
Weather:
Workout Type:

Breakfast:	7:00 AM - smoothie
Lunch:
Dinner:
Workout Food:	water

Course:

clam knee lifts	3x30
side leg lifts	3x30
roman chair knee lifts	3x30

incline press	3x15 – 25 lb
incline pull-down	3x15 – 45 lb
leg extensions	3x15 – 115 lb
leg curls	3x15 – 90 lb

Results:

official results

Comments:

Today was day 1 of me doing my core exercise correctly! :( Don't you hate it when you find out you have been doing it all wrong? I sure do. Today was also day 1 of me giving (some very light weights) a try again. It's been at least 12 months and I'm feeling pretty puny.

I had my best night to date this season at the indoor TT! My power jumped from about 320 to about 335 and my two rides were almost identical which to me is a good sign. If I crash my second ride it means I'm not so fit. On the other hand, it might mean that I can go faster on my first ride. :)

Equipment:

Bianchi Volpe, 38/50, 12-25

Clothing:

core | CycleU indoor TT | weights

Wednesday, December 16, 2009 1:21:00 PM (Pacific Standard Time, UTC-08:00)

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Tuesday, December 15, 2009

Tuesday 15 December 2009 – stairs

posted by: Martin Criminale

Hours Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:	7:15 AM - 179
Body Fat:	8
Time of Day:	6:00 AM
Distance:	10 flights
Time (total):	48:31
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Power:
Total Ascent:
Weather:	low 40s, wet ground, dry sky, calm
Workout Type:

Breakfast:
Lunch:
Dinner:
Workout Food:

Course:	Howe Street
Results:
Comments:	Jim K, RC R and I hit it hard today. I just like saying that… :) RC had already finished 1.5 walkers by the time Jim and I started walking down and he joined us for the descent and our first walker. As usual my first runner felt like dog poo. I'm always impressed with Jim, he's so smooth and his only limitation is his fitness. He casually cruised by both RC and I on the way up the first time. The second runner was better and during the third I actually felt held up and tried to squirt by as we crossed Broadway so I could speed up on the last bit. On the fourth runner I kind of blew the proverbial wad by the time I got to the top but I was able to gas it on the way up. I started at the front this time and went as hard as I could from the bottom. It was a fast flight but man was I out of breath at the top… sheesh! The last runner was okay, I did all right and was not as blown as I thought I would be. I think that we are resting more after each flight this year than previous years… I guess that's okay, as long as I can hit it each time up. And no matter how you slice stairs, the are never easy.
Equipment:
Clothing:	Craft long sleeve undershirt, long sleeve Capeline shirt, short sleeve technical t-shirt, shorts

stairs

Tuesday, December 15, 2009 5:11:31 PM (Pacific Standard Time, UTC-08:00)

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Saturday, December 12, 2009

Saturday 12 December 2009 – ride

posted by: Martin Criminale

Hours Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	8:10 AM
Distance:	55 miles
Time (total):	3:30
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Power:
Total Ascent:
Weather:	upper 20s to low 30s, dry, calm, partly cloudy
Workout Type:

Breakfast:	7:00 AM - cereal
Lunch:
Dinner:
Workout Food:	2 large bottles each w/3 scoops Endurox R4, food bar

Course:
Results:
Comments:	It was going to be cold ALL day and I wanted to have some of the afternoon free to get our Christmas tree, etc. and since some others were going out in the AM I decided to not wuss out and join them. It was the right call. I was joined by a super group and we had a very enjoyable ride around the lake. The last couple of hills were a challenge for me and coming home up Interlaken was also hard but hey, I'm just getting back on the bike. All in all I was happy.
Equipment:	Bianchi Volpe, 38/50, 12-25
Clothing:	Just about everything I own! Meaning DeFeet Woolie Boolie socks, Sugoi shoe covers, Roubaix knickers, Roubaix leg warmers, Craft long sleeve undershirt, long sleeve Capeline undershirt, heavy long sleeve jersey, glove liners, OR Gripper gloves, lobster mitt shell, cap