# Saturday, February 20, 2010
Saturday 20 February 2010 – ride
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
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Time of Day: 8:30 AM
Distance: 73 miles
Time (total): 4:15
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Weather: upper 30s to low 50s, sunny, calm, dry
Workout Type: race simulation

Breakfast: 6:30 AM – cereal
Lunch:  
Dinner:  
Workout Food: 2 large bottles each w/2 scoops Sustained Energy and 1 scoop Endurox R4, gel

Course:  
Results:  
Comments: First outdoor ride on the race bike! Good thing too as the pace was HOT. No way could I have hung on with the winter pig today, no possible way.

About 25 or 30 of us met in Leschi at 8 for a team picture and then after people suddenly started rolling out… 15 or so were at least five minutes up the road before our bunch got going. It was a little quick on Lake WA Blvd and a lot quick on Rainier. After Coulon Park a significant chunk of the group headed north around the lake but 15 or so headed east.

McDonald's hill was very reasonable but once we hit May Valley people started twisting the grip. And it was fun! I did not have a speedo but it felt like we were close to 30 mph the last few miles. We rotated through and I pulled down the last descent to Issaquah-Hobart.

I really wanted a race today and that's what I got starting here. As we turned left up Tiger everyone relaxed a bit except for Justin A. Suddenly he was 40' off the front so of course I Had to close the gap. At first we were still talking… then came that steep left turn.

Then I was going as fast as I possibly could. Just to stay with. After a couple of hundred meters of this I glanced back and there were Lyle T and Olivier H. Nice. We kept pushing and pushing and as soon as the hill flattened out a bit I tried an attack. Ha! Everyone was on my right away but it did up the pace again and we kept on it all the way to the bottom.

I was kinda expecting a short respite here but no, Lyle promptly turned around and started heading back up – and at a good clip! Ouch… at first I thought I was going to get shelled as the gap between me and the front two was hovering at 10' which is that dangerous distance. It can go either way in cases like this and I was not able to close it until the road leveled off again. This time as we got to the top I did not have an attack in me. In fact, as Olivier pulled off I had to move over right behind him just to catch my breath. Luckily I did recover and jumped just before the descent as I was SO looking forward to the turns and wanted to be near the front.

Dry roads + Tiger = a dream. At the bottom we waited for everyone and continued into Issaquah. Alastair L was really feeling his oats as he kept the pace high on May Valley and put in an excellent surge here too.

Pulling out of town I thought I still felt fine until Newport started to climb and Lyle threw down again. He goes sailing up the right hand side of the road and Dave H and I go after him. The pace all the way up Newport was hellacious. I was burning the candle at both ends by now for sure.

When it came to lap Mercer Island I was beat. The problem was I was right in front of Lyle in the rotation so every time I would pull off the pace would ramp up. :( In very short order my pulls became pretty darn short. Someone sprinted up the last little incline before the long descent, I got third wheel and then right at the base of the last drag up to I-90 Dave gave it the gas big time.

I dutifully got out of the saddle and matched him for about five seconds and then felt the atomic core in both thighs overheat – total nuclear meltdown. Dave and Todd G were killing it. Lyle passed me again as did Dustin V and at the top Todd slayed all. Dustin was behind him, then came Lyle and I just managed to catch Dave who had slowed down. DAMN that was hard.

Going across the floating bridge Lyle AGAIN crammed the accelerator to the floor as the bridge begins to rise on the west side and I was quite literally going 100 percent just to stay on his wheel.

Everyone who was left peeled off at this point and so just Lyle (who finally slowed down) and I road home along Interlaken.

After dropping Lyle off I cruised down Broadway for the people watching. As I passed Dick's Drive In I was getting pretty hungry but the overpowering smell of greasy meat almost made me hurl. Usually I can smell French fries but not today… just lots of beef fat. Bad news.

Crazy thing happened today on the island… as we came roaring past this runner who was heading in the same direction as us she SCREAMED at us to slow down. WTF?! She was on the right side of the white line and we were on the left; and going slower than any car would have. Was it because we were quiet and surprised her? Probably. Still, whacked.
Equipment: Ti Cycles Hyak, 42/53, Neuvation wheels, 12-25
Clothing: knit shoe covers, bib shorts, knee warmers, Craft short sleeve undershirt, Craft long sleeve undershirt, short sleeve jersey, arm warmers, polypropylene gloves, OR Gripper gloves, cap
road ride
Saturday, February 20, 2010 10:58:56 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Friday, February 19, 2010
Friday 19 February 2010 – core | walk
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
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Weight:  
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Time of Day: gym - 5:30 AM
walk – 12:00 PM
Distance: walk – 3 miles
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Weather: walk – low 50s, sunny, dry, calm
Workout Type:  

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

Course:
side ball leg lifts 4x20
roman chair knee lifts 4x40
donkey kicks 3x20 – 80 lb
Results:  
Comments: What is going on…? I was gung-ho and then this week comes along and except for Wednesday I do nothing. I need to learn to internalize the motivation instead of relying on others obviously.
Equipment:  
Clothing:  
core | walk
Friday, February 19, 2010 3:21:00 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Thursday, February 18, 2010
Thursday 18 February 2010 – commute
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
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Distance: commute – 9 miles
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Workout Type: 40 in the AM, mid 50s in the PM, calm, clear, dry

Breakfast: 7:00 AM – cereal
Lunch:  
Dinner:  
Workout Food: water

Course:  
Results:  
Comments: Damn… I jumped on my bike and after about six pedal strokes down the alley my legs filled back up with lead and I slammed back down into the saddle pronto. Seems yesterday took something out of me…

Today was my first day riding any bike to work this year and it was soooo nice.
Equipment: Raleigh town bike, 36x16
Clothing:  
commute
Thursday, February 18, 2010 1:26:00 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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