# Wednesday, January 06, 2010
Wednesday 6 January 2010 – core | weights | walk | CycleU indoor TT
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym – 5:15 AM
walk – 12:00 PM
CycleU – 5:30 PM
Distance: walk – 3 miles
Time (total):  
Time (moving): indoor TT #1 – 14:44
indoor TT #2 – 15:09
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power: indoor TT #1 – 362
indoor TT #2 – 335
Total Ascent:  
Weather: upper 40s, mostly cloudy, calm
Workout Type:  

Breakfast: 6:30 AM – smoothie
9:00 AM – almonds
Lunch:  
Dinner:  
Workout Food: water

Course:
clam knee lifts 3x40
side leg lifts 3x40
ball hip raisers 3x10
ball leg extensions 3x10
roman chair knee lifts 3x35
incline press 3x16 – 25 lb
incline pull down 3x16 – 65 lb
shoulder press 3x16 – 40 lb
walk – from work to Gas Works Park and back
indoor TT – 10 km rolling course
Results: official results
Comments: Today was the first time I was able to do my leg lifts without bracing my foot against the wall – yeah for me. All the ball stuff is still phenomenally difficult.

16 reps for my upper body exercises is feeling slightly more solid now thank goodness… I might have progressed from total weakling to just really, really weak. From piss poor to just pussy. From that guy Mac who got sand kicked in his face on the beach to that guy Mac who got sand kicked in his face on the beach but can do 16 reps of a really light weight.

My indoor TT on the other hand was stunning. To me anyway. :) I believe this is my best or second best time ever since I started dabbling in these about three or four years ago. Seeing as it's early January; as long as I don't burn myself out mentally I should be good for the spring.

Of course my second effort was markedly slower than my first… so I have a new goal now – to increase my average over two heats instead of trying to crush just one.

In heat one I started out hard. For the last few weeks I have been consciously NOT trying to race these and instead just keep my power steady. It's worked well and each week I have been able to up the power just a tad. Not so much today. At the half way point I felt relatively good so I decided to carry on and see if I could hold it. These events (and any TT for that matter I suppose) are all about focus. Lose it and your power falls WAY off. Keep it and you are much more consistent.

I have been pushing a relatively big gear at the indoor TTs this winter and today it was no different. The increase in power and the reduction in time was due to me spinning that same gear just a little faster.

I was pooped at the end but was still able to keep the power over 400 on the last climb. Nice.

Heat number two was all about damage control – holy cow was I cooked. But in retrospect it still was not awful, just slower than I wanted my second heat to be. I kept losing that focus and saw my power dip below 300 on several occasions, especially on descents. Rats.
Equipment: Bianchi Volpe, 38/50, 12-25
Clothing:  
Technorati Tags: ,
core | CycleU indoor TT | walk | weights-upper body
Wednesday, January 06, 2010 3:24:00 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

Bookmark and Share
# Tuesday, January 05, 2010
Tuesday 5 January 2010 – core | weights
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 7:00 AM - 180
Body Fat: 8
Time of Day: 5:15 AM
Distance:  
Time (total): 60 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather:  
Workout Type:  

Breakfast: 6:45 AM – cereal, banana
9:00 – almonds
Lunch:  
Dinner:  
Workout Food:  

Course:
clam knee lifts 3x40
side leg lifts 3x40
ball hip lift 3x10
ball leg extension 3x10
roman chair knee lifts 3x35
incline press 3x16 – 25 lb
incline pull down 3x16 – 65 lb
Results:  
Comments: I added two more core exercises to the routine today and man were they hard. I could barely do 10 reps! :( If I were to go way out on a limb I might guess that this is the reason my PT told me to do them…

I still can't do more than 16 reps on the upper body stuff except for the first set and if I did it would kill me for the second and third.

It was positively refreshing to know I was NOT going to do any cardio today. When I walked out of the gym and had hardly broken a sweat. Kind of a change of pace.
Equipment:  
Clothing:  
core | weights-upper body
Tuesday, January 05, 2010 9:46:20 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [3]  | 

Bookmark and Share
# Monday, January 04, 2010
Monday 4 January 2010 – stairs
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 7:00 AM - 179
Body Fat: 9
Time of Day: 5:45 AM
Distance: 10.5 flights
Time (total): forgot to time myself…
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather: mid 40s, rain, calm
Workout Type:  

Breakfast: 6:45 AM – cereal
9:30 AM – almonds
10:00 AM – 2 cookies
Lunch: 11:45 AM – left over brown rice and veggies
1:00 PM – peanut butter and jam sandwich
Dinner: 7:30 PM – coleslaw, corn and tofu soup, cheese and crackers, water
Workout Food: Nothing… and man was I thirsty.

Course: Howe Street
Results:  
Comments: Jim K had to move stairs from Tuesday to Monday and knowing I needed company to get 'r done I agreed.

For a change my legs did not feel like cold rebar for the first runner! What a nice change of pace. Don't get me wrong, I was not setting anything on fire but I felt all right. And the second and third runner felt even better.

Today we started with the usual, alternating walkers and runners and then after flight number nine we did the old up-two-down-one for our last runner.

When the numbers hit double digits this is a nice way to change things up and you might be doing half a flight less than normal but you are actually running more so I'm not concerned.

Fatigue from the weekend was noticeable but not so much that I was crushed or anything, far from it actually. Of course at work when I walked up two flights of stairs to my office it was another story but that's kinda normal. It's okay, tomorrow is for rest.
Equipment:  
Clothing: shorts, Craft short sleeve undershirt, North Face fleece, cap
stairs
Monday, January 04, 2010 9:20:30 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

Bookmark and Share