c r i m i n a l e . c o m | training - Tuesday, February 02, 2010

Tuesday, February 02, 2010

Tuesday 2 February 2010 – core | stairs

Hours Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym – 5:15 AM stairs – 6:00 AM
Distance:	stairs – 13.5 flights
Time (total):	stairs – 1:05
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Power:
Total Ascent:
Weather:	mid 40s, dry, calm
Workout Type:

Breakfast:	7:30 AM – smoothie
Lunch:	12:00 PM – orange 12:30 PM – 3 pieces Pilot Bread w/peanut butter and jam, Stonewall's Jerquee, mini Kit Kat bar, water
Dinner:
Workout Food:	gym – water

Course:

clam knee lifts	3x40
side leg lifts	3x40
ball hip raisers	3x15
ball leg extensions	3x15
roman chair knee lifts	3x40

stairs - Howe Street

Results:

Comments:

Core was low key and not hard, I didn't have too much time as I was trying to meet Jim K at the stairs later.

It's official, we are going up and down slower than in years past! We're also resting more at the top. To be clear, I guess only I am resting more as Jim had an off day and was quite a bit behind me every flight except the first one. :( This made the stairs relatively easy. As easy as this kind of exercise can get anyway.

Once again we alternated walking two at a time with running two at a time. As usual it took two runners for my legs to wake up but then I felt fine and my speed remained pretty constant.

The great thing about doing stairs with Jim is we talk about stuff other than cycling. It might be skiing, kids or like today it was all about cars; specifically the new Ferrari 458. Jesus, what an automobile!

After completing 11 flights we threw in a doubler (run up two sections, walk down one, repeat all the way to the top) for our last runner and then cooled off with a walker. One more week left! I am so ready to quit this…

Man did I get thirsty today at the stairs – I gotta remember to bring water bottle next time.

Equipment:

Clothing:

shorts, Craft short sleeve undershirt, long sleeve running shirt

core | stairs

Tuesday, February 02, 2010 12:24:02 PM (Pacific Standard Time, UTC-08:00)

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Monday, February 01, 2010

Monday 1 February 2010 – core

posted by: Martin Criminale

Hours Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:30 AM
Distance:
Time (total):	45 min?
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Power:
Total Ascent:
Weather:
Workout Type:

Breakfast:	6:30 AM – cereal 9:00 AM – almonds 9:30 AM - Stonewall's Jerquee
Lunch:	12:15 PM – 3 pieces pizza, water
Dinner:
Workout Food:	water

Course:

clam knee lifts	3x40
side leg lifts	3x40
ball hip raisers	10/12/12
ball leg extensions	10/12/12
roman chair knee lifts	3x40
donkey kick	2x15 – 50 lb, 15 – 60 lb

Results:

Comments:

The alarm woke up up rudely this morning, I was fast asleep.

Once I got to the gym core was okay but my legs were pretty tired fo sho.

Equipment:

Clothing:

core

Monday, February 01, 2010 9:08:21 AM (Pacific Standard Time, UTC-08:00)

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Sunday, January 31, 2010

Sunday 31 January 2010 – ride

posted by: Martin Criminale

Hours Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	9:00 AM
Distance:	AM ride – 87 miles PM ride – 10 miles
Time (total):	AM ride – 5:30
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Power:
Total Ascent:
Weather:	mid 40s, some moisture, dry at the end, mostly cloudy, calm
Workout Type:	tempo, some race simulation

Breakfast:	7:00 AM - smoothie
Lunch:	3:00 PM – juice, water
Dinner:	5:00 PM – potatoes, veggies, cheese, greens, chocolate milk, water 8:30 PM – chocolate milk
Workout Food:	1.5 large bottles each w/3 scoops Endurox R4, Builder's bar, 2 gels

Course:
Results:
Comments:	I decided to forgo the Ladro start and rode straight from my house up the Burke Gilman Trail to Log Boom Park. For a change the trail was very peaceful and it was a fantastic spin. Just after leaving the University Village where the trail splits for a bit a tree had fallen across both paths. It seemed like everyone was here for a ride today.. not just our team but a large contingent of Wines riders and Hagens women were also here. Nice. We rolled out and about two miles later someone got a flat. :( After what seemed like the longest tube change in the world we got going again. Dustin V was obviously in the mood for a workout and was charging. At the expense of the group. Whatever. On the little climb before the climb to the church only Tony B stayed with him. I was hating life before we even turned left to head up to the church and was wondering if this was going to be a good day or piss poor. More of the same up to the church. Justin A put in a big pull to close the gap and I was solely focused with staying within six inches of the wheel in front of me. Why wasn't everyone else dying like me…?! Then we slowed a tad. Whew. After descending Seattle Hill Road Tony, Justin, Ryan D and I had a gap and so we just rolled but nothing wicked. Soon Dustin and Greg K bridged up and we ramped it up a bit. The schedule called for some efforts and the usual sprints so I dutifully took the Edmonds city limit sign. :) That jacked the pace even more and on the last rise before you hang a right back down into the valley Greg and I were left in arrears. We caught back on as we crossed the train tracks and here we go again. Only this time I was starting to feel just a little better. At the end Dustin tried to lead out the sprint but it was much too early. When he pulled off Justin launched and I had to bridge a 40' gap to grab his wheel but I made and was able to come around. Everyone else was pooped from the pace and Justin probably could have gone harder but hey, it was my little moral booster. In Snohomish we stopped to hit the head and eat a bar. Just surged one more time as we got close to Monroe but that was it. As we left the highway and turned right through the farms Cathy V got a flat. This was another slow motion fix and just as we pulled out Alex T got one too. :( I must be getting bitchy in my old age because I just took this one over in an attempt to get us rolling again. Sorry Alex… The pace picked up once more on Highbridge Road but this time it was fun. We did not kill the hills and just kept leapfrogging each other. At some point the leaders turned right and Greg, Justin, Tony, Alex and I went left. On the second to last hill before you get to the top of Woodinville I tried 'my move'. I went from the bottom and felt super until I crested and shifted up. Then the legs started to fill with lead… I looked back and Greg was trying to come across so I gave it everything and managed to open the gap a bit but it did not last. In spite of the fact that you are descending, that stretch of road always destroys me and by the time I reached the transition at the bottom of the hill he was on me. Greg moved in front of me and then his glasses fell off of his helmet! Greg slammed to a stop, I had to slow to a crawl and then everyone else was there. Justin almost plowed into the back of me as he was making up ground mighty quick. From here it was just cruise control except for one stretch of trail in Bothell where Greg decided to cram the accelerator to the floor; Jesus! Sore back today! Big time. :( Especially once I got home. But the weather was so (relatively) nice that after a quick shower Shelley and I jumped on our single speed bikes, drove to the bottom of Madrona and cruised down to Seward Park and back. It was such a nice afternoon! After that I was crippled and had to stretch a lot.
Equipment:	Bianchi Volpe, 38/50, 12-25
Clothing:	ride 1 - Sugoi shoe covers, bib shorts, knee warmers, Craft long sleeve undershirt, Craft wind front short sleeve undershirt, short sleeve jersey, arm warmers, OR Gripper gloves, cap ride 2 – fleece knickers, Swobo Shants, 2 cotton shirts and a cotton hoodie, cap