# Tuesday, March 16, 2010
Tuesday 16 March 2010 – core | commute
posted by: Martin Criminale
Hours Sleeping: 4
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym – 5:30 AM
Distance: 20 miles
Time (total): commute home – 1:25 (I had no idea this ride took so long)
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather: low to mid 50s, mostly cloudy, WINDY, some sprinkles
Workout Type:  

Breakfast: 6:30 AM – cereal, 2 pieces bread w/butter and jam
9:30 Am – peanut butter and jam sandwich
10:30 AM - Stonewall's Jerquee
Lunch: 12:30 PM – 2 handfuls of pretzels, 2 pieces pizza, water
1:30 PM – dark chocolate bar
Dinner:  
Workout Food: water

Course:
ball leg lifts 3x15 to each side
ball hip raisers 3x15
ball leg extensions 3x15
roman chair knee lifts 3x40
donkey kick 3x15 – 80 lb
hip abductors 20/20/30 – 100 lb
Results:  
Comments: Holy crap… no sleep. I was awake at 2, tossed and turned until 3:30 and that's all she wrote. So I dorked around on the computer until it was time to hit the gym. I am going to be so done tonight. :(

The leg lifts on the ball were incredibly hard today… what is going on? I was all red in the face and breathing hard when I finished. Sheesh. At least everything else was fine and I almost nonchalantly did a lot more hip abductors than normal so I guess it's time to up that.

Riding in to work today was much warmer than yesterday, no wind layer needed.

Riding home sure was exciting! It was really windy and there was blow down all over the place. I got strafed by a rain cloud and it could have been miserable but luckily the rain move by rather quickly and I just got spit on. Riding along the Seattle waterfront I was going sub 10 mph into tons of wind.

I rode home via the Ballard Locks and saw them drained for maintenance which I have never seen before. They are DEEP.

I went hard into the wind and up a couple of hills and it felt good today. Not exactly a structured workout and I was riding platform pedals but hey, still fun.
Equipment: Raleigh town bike, 36x16
Clothing:  
commute | core
Tuesday, March 16, 2010 1:04:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Monday, March 15, 2010
Monday 15 March 2010 – core | cardio | commute
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym – 5:30 AM
Distance: 15 miles
Time (total): core – 30 min
cardio – 30 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather: upper 40s to low 60s, dry, mostly sunny, calm
Workout Type: active recovery

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

Course:
ball leg lifts 3x15
roman chair knee lifts 3x40
cable punch 3x15 – 15 lb (one foot)
cross cable pull 3x15 – 15 lb (one foot)
donkey kick 3x15 – 80 lb
hip abductor 3x20 – 90 lb
cardio – elliptical trainer
commute – straight to work and the home via Seattle waterfront and downtown
Results:  
Comments: Oh MAN was I sleepy tired this morning… and I went to get around nine! What gives? Daylight Saving Time does not affect me that much.

Once at the gym I committed to the stupid (read: hard) leg lifts while on the ball again. I can really feel how these work all the complimentary muscles in my core so would like to get better at them.

And I even did some cardio! Hoo boy, Martin is really doing it up. I was not sure if it would dry up enough for me to ride into work so figured better safe than sorry. Turns out I got lucky and was able to ride in.

While on the elliptical trainer – I'm still learning how to use these new ones – I had the resistance up too much and suddenly it was so NOT a recovery workout. I had to keep tapping it down (and then up later when it got too easy because of my adjustment) but hey, it was fine.

ASIDE – there is no place for me to 1) store a wet bike or 2) hang wet clothes at work (and don't even think about taking a shower) so I can only commute on two wheels when it's nice out. You would think the UW was super bike commuter friendly but if you did you would be wrong.

Riding home was SO nice… shorts and short sleeves. I KNOW!
Equipment: Raleigh town bike, 36x16
Clothing:  
cardio | commute | core
Monday, March 15, 2010 6:54:36 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Sunday, March 14, 2010
Sunday 14 March 2010 – tandem ride
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 1:30 PM
Distance: 23 miles
Time (total):  
Time (moving): 1:28
Time (stopped): 7:51
Speed (moving): 15.7 mph
Speed (overall): 14.4 mph
Power:  
Total Ascent: 1304 feet
Weather:  
Workout Type:  

Breakfast: 8:00 AM - lots of bread, cheese, peanut butter, jam, crackers, bean dip, water
Lunch:  
Dinner:  
Workout Food: water

Course: Union, Madrona, Leschi, around Mercer Island (clockwise), home through tunnel
Results:  
Comments: Shelley and I went for a social spin. It was a fantastic day out! I totally overdressed but managed not to melt.
Equipment: Co-Motion Robusta, 30/42/53, 12-27
Clothing:  
tandem ride
Sunday, March 14, 2010 3:06:17 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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