# Wednesday, March 17, 2010
Wednesday 17 March 2010 – CycleU indoor TT
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:30 PM
Distance:  
Time (total):  
Time (moving): indoor TT #1 – 14:50?
indoor TT #2 – 14:55?
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power: indoor TT #1 – 362?
indoor TT #2 – 360?
Total Ascent:  
Weather:  
Workout Type: threshold intervals

Breakfast: 6:30 AM – cereal
9:00 AM – 3 chocolate chip cookies, water
Lunch: 10:30 AM – LOTS of goulash (noodles, sour kraut, onions, mushrooms, tofu-based sauce)
12:30 PM – more goulash, peanut butter and jam sandwich, water
3:30 PM – pretzels
Dinner: 7:30 PM – veggie patty, greens, red sauce, 2 pieces bread w/butter, water
Workout Food: water

Course: 10 km rolling course
Results:  
Comments: So… I managed to get out of bed at 4:45 and then decided to check on a computer project I had going in the basement (I'm building a media machine for the garage so we can have tunes there) and lo and behold the next time I checked the time it was 6:00 AM. So no gym for me today.

While at work I proceeded to eat everything under the sun; twice. Ever have one of those days where you just can't stop? Today was one of those days.

At Cycle University I felt good but as soon as the first heat started I was out of breath. Damn… I HATE It when I feel like this. My legs were fine but I was totally sucking wind and just could not get a proper lung full of air. I struggled to the end. On the last incline I was only able to maintain around 450 watts.

In heat two I started slightly slower hoping I could ride into it. And I guess I kinda did although I ended up feeling just as crappy. Alex T on the other hand was really giving it some stick and spanked me good and proper. I think I averaged about five watts more than him but he beat me by about three seconds. He was so focused… Way to go is all I have to say!

I did manage to almost maintain 500 watts on the last climb but it was for naught.

Today was the last indoor TT of the season and I must say I'm not so sorry to see them go. Daylight Saving Time has kicked in and it was a beautiful afternoon and I want to be outdoors. NOW. :)

By showing up more than anyone else I managed to lock the indoor TT series some time ago. That was nice. Now if only there was a prize. And by showing up these last couple of times Alex won second. It's about persistence.
Equipment: Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels
Clothing:  
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CycleU indoor TT
Wednesday, March 17, 2010 8:37:03 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# 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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