Thursday, January 31, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | cereal |
| Lunch: | cookies, 3 pieces rye bread with peanut butter, 2 8 oz yogurts, tea |
| Dinner: | pasta |
| Workout Food: | water |
| Course: | plank - 180 sec, 60 sec, 60 sec to each side
2x40 clam knee lifts on each side
40 back extensions, 20 straight, 20 twisting - 25 lb |
| Results: | |
| Comments: | Wow, great spinning workout today. WE did four 5 min 'intervals' where we dialed up the resistance for each of the first four minutes and then for the last one we backed it off and sped up. Some sprints, single leg drill and we were done.
I was so bummed that I could not do the plank for 2x180 sec! What is my deal? It was cake on Wednesday. |
| Equipment: | |
Wednesday, January 30, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 am |
| Distance: | |
| Time (total): | 2 hours! Am I a gym rat or what... |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull-down | 3x15 - 90 lb | | incline leg press | 20x90 lb, 20x180 lb, 20x270 lb, 5x15 - 360 lb | | smith machine squat | 15x70 lb, 15x90 lb, 15x100 lb | | lunges | 3x20 - 50 lb | | leg curls | 15x155 lb, 2x15 - 175 lb | | leg extensions | 15x135 lb, 2x12 - 150 lb | | plank | 2x3 min, 60 sec to each side | | other core | 30 steam engines, 30 twisters - 12 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Today was a good day. I had already started my leg stuff when Thom W showed up but that was fine, I just got in some extra sets of leg press. My back feels totally fine doing these now - yes!
It was fun to do squats again which I have not done in ages... And it felt safe to do them in the machine.
It's funny, I'm a little stronger than Thom in every leg exercise except for the curls and extensions, he goes about 20 heavier than me on those exercises. |
| Equipment: | |
Tuesday, January 29, 2008
| Hrs. Sleeping: | 4 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 am |
| Distance: | 10 flights |
| Time (total): | 40 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 30s, light drizzle, calm |
| Workout Type: | stairs |
| Breakfast: | yogurt, jam, fruit, bran cereal, banana, 2 bagels with cream cheese, water |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Okay, first of all I need to sleep more. I was out of bed at about 2:30 or 3 and never went back. That can't be too good. I wish I definitively knew that I was one of those people that only needed like three or four hours of sleep per night but no, I just don't get enough and then I'm tired. Shelley suggested I stay up later but how easy is that when you've been up for 20 hours already?
It's been so cold lately that when I saw the rain this morning I freaked. I put on long pants which is something that I have not done for stairs even when there was snow on the ground. Top it off with a fleece hat and I'm good to go. Of course after two flights I was nice and cozy...
I was there with Greg K who is on a rest week so we just walked all of the flights. To be perfectly honest I was dreading running... especially after such a short nap. When I heard that this was a rest week for Greg I was all innocent and accommodating like and said, "Hey, if you just want to walk 'em today that's fine with me. I'm just here for the company and don't have an agenda..." Nice. He bought it.
We did walk them kind of fast and although I think we might have only done nine flights (I lost count around six) we did make pretty good time. |
| Equipment: | |
Sunday, January 27, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 7:30 am |
| Distance: | |
| Time (total): | 4:15 or so |
| Time (moving): | maybe 3:30? |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 30s, a couple of sprinkles but then clearing, not much wind |
| Workout Type: | Hank ride | team ride |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | bar, 4 scoops Endurox R4 in one big bottle, 3 scoops HEED in another |
| Course: | Hank ride - around Mercer Island counter-clockwise
team ride - Leschi, around Mercer Island counter-clockwise, north end of Lake WA via Juanita, Burke Gilman, Interlaken, 19th, home |
| Results: | |
| Comments: | Ugh... the cold sure makes my legs heavy. Then again, yesterday when it was even colder I felt relatively good. So maybe I'm just tired from yesterday?
The Hank ride started out at the usual tempo and by 'usual' I mean as fast as John M wants to go. Today he was on a single speed bike with a 42x16 (he claimed it was a 39x16 but it sure looked larger to me based on how fast he was moving and pedaling...) and so when we were on the flats the pace was mercifully moderate. But on the first climb it was just as fast as always and I was sucking wind. Hard.
When I got back to Leschi only about eight people showed up so I suggested that we do something besides riding down Rainier and everyone liked it so we went around the north end of the lake and it was nice.
One funny story - after climbing a hill in Bellevue this woman on the ride was gasping for air and asked us to slow down as she could not shift to her small chainring and HAD NOT BEEN ABLE TO DO SO FOR THE LAST TWO WEEKS. I had her pull over right away and fixed it. Seems the shop she took her bike to had just left the cable tension way too tight and although the limit screw was okay, the cable prevented it from dropping down. Easy fix. Later on in the ride we started a descent and when this same woman tried to shift to her big chainring the chain fell off. I happened to be behind her and was passing as this happened and noticed that she was grabbing her brakes to stop and fix it. I yelled out, "Shift it back on slowly while you ride." and bingo, it came right back on. She was so stoked! As our group assembled at the bottom of the hill she turns toward me and deadpans, "Martin, I have so much to learn from you!" Oh man, I almost burst out laughing and at the same time felt somehow inappropriate. :)
After Juanita we decided to ride the trail home and guess what - it still sucks. Even when there are very few people on the trail like today when it's super cold out, the surface is so darn bumpy that it just is not fun to ride. Oh yeah, and we almost collided with this kid on his Big Wheel for crying out loud. When was the last time you saw one of those, eh? |
| Equipment: | Bianchi Volpe, 38/50, 12-25
Man, my rear wheel is kinda bent and won't stay true anymore... I've only been able to milk it this long because I have disk brakes. Time to rebuild. Not bad for a wheel that is over 15 years old! |
Saturday, January 26, 2008
| Hrs. Sleeping: | 5 (maybe...) |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 8:10 am |
| Distance: | 64 miles |
| Time (total): | 4:00 |
| Time (moving): | 3:42 |
| Time (stopped): | 18 min |
| Speed (moving): | 17.4 mph |
| Speed (overall): | 16.1 mph |
| Total Ascent: | 2913 feet |
| Weather: | mid 20s at the start, mid 30s at the finish, dry at first, sprinkles at the end |
| Workout Type: | road ride |
| Breakfast: | 7:30 - cereal |
| Lunch: | 3 tempeh 'tacos' (tempeh, dressing, tomatoes and lettuce in a pita), chips, avocado |
| Dinner: | |
| Workout Food: | bar, 4 scoops Endurox R4 in one big bottle and 3 scoops HEED in another |
| Course: | Leschi, Seward Park, Rainier, Renton, Jones Rd, up Cedar Grove, left on Issaquah-Hobart, up Tiger, right on Issaquah-Hobart, May Valley, down McDonald's hill, Renton, Rainier, Lake WA Blvd, Leschi, up Madrona, home |
| Results: | |
| Comments: | God, I could not sleep last night... I woke up at about 3:30 and that was it. So I dorked around on the computer for a few hours after realizing sleep was futile and was about to head out for this 8:30 ride that a friend was organizing when I remembered the 8:00 am ride...! I got on the horn and called Greg K who graciously opted to head south and pick me up instead of going north as was his original plan. Am I a lucky guy or what.
I got out of the house at about 8:10 and Greg had said to meet him at Leschi at 8:20. I'm glad I made it.
It was so cold today. My legs felt slow and heavy and at first I thought that my brakes were rubbing. I had just put on new disk brake pads and when I sailed out of the driveway and got to the first red light I realized that I was not stopping... I had to back the adjusters all the way off to install the pads and had not screwed them back down. Crap. I almost literally had to drag a foot as my brake levers were against my bars and my velocity was only changing ever so slightly.
Once I survived that boner maneuver I pulled over and cranked 'em right down. Like too much. So when I got to Leschi the first thing I did was adjust them as best I could. I got it pretty close but in my head my pads were still rubbing ever so slightly. Okay, I could hear them so they were rubbing, just not very much. :)
The pace was a tiny bit faster today than the last few weeks which was good. I needed that. Going up Cedar Grove the group split up a little but that is such a short hill and we got back together right away. Going up Tiger was a different story. I thought I was going to be slow but Greg got on the front and set a steady tempo that separated him, me and Paul from the rest pretty quick. And it felt fine. About half way up I was able to ride past Greg and we dropped Paul on the first steep pitch.
ASIDE - I was noticing that I was breathing almost half as rapidly as Greg. That's not to say I was not out of breath, but Greg was kind of panting super fast.
At the top we waited for everyone and then descended. It was WARM at the top of Tiger. And it lasted almost all the way back down to Issaquah-Hobart.
On May Valley we fell apart. Greg suggested we rotate and it just didn't happen. Gaps opened up, the pace was too fast and then too slow - good grief.
By the time we go to Seward again I was very tired. It seems I can only go about three hours and then I fold. Maybe it's because I only ride for a little over three hours...? You think?
A good ride - super company. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Friday, January 25, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 am |
| Distance: | |
| Time (total): | 1:30 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core | indoor exercise class |
| Breakfast: | smoothie |
| Lunch: | 2 pieces pizza, tea, some m&m candies, Odwalla protein drink |
| Dinner: | Lola - because it's my birthday today |
| Workout Food: | water |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull-down | 3x15 90 lb | | plank | 180 sec, 60 sec, 60 sec on each side | | other core | bent leg knee lifts - 2x40 each side, 2x30 twisters | | back extensions | 50 - 190 lb [on machine] | indoor exercise class - lots of walking lunges, lots of pushups, shoulder presses, some rubber band upper body stuff, tons of bun toners with a dumbbell clamped behind my knee, leg lifts, abs, 120 sec plank |
| Results: | |
| Comments: | Initially I just wanted to get to the gym early to get home early to get to work early. When I was half way through my little upper body routine I remembered that Friday is the day that Ken et all work out with Abigail. I figured what the heck, finished my deal and joined them.
Since it was my birthday I got to do whatever exercises I wanted and I chose lunges. I know, way out of control... who knows what Martin will do next year!?
But it was fun to not do gobs of cardio for a change. We got to talk, make bad jokes, critique each other's form, all world changing stuff. Ken and Thom are off to grace the grand opening of grey with their presence tonight, I'm off to eat some smashed potatoes. |
| Equipment: | |
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | cereal |
| Lunch: | 10:00 am - banana, 3 mandarin oranges, 8 oz yogurt, 3 pieces Pilot Bread w/peanut butter
1:00 pm - 8 oz yogurt, tea, banana |
| Dinner: | salad, pasta, 2 Bud Lights |
| Workout Food: | water |
| Course: | plank - 2x180 sec, 60 sec to each side
40 clam knee lifts, 40 twisters, 40 leg extenders |
| Results: | |
| Comments: | Okay, I can tell I need to do way more of these hip exercises... I am SO weak. I had totally forgotten about these until Greg K mentioned them at the last ride we did. Oops.
Spinning was hard today. But because the workout was hard, not because I felt like crap so that's two thumbs up. Way up. |
| Equipment: | |
Thursday, January 24, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 180 lb - YES! |
| Body Fat: | 9 |
| Time of Day: | 5:00 am |
| Distance: | |
| Time (total): | 1:30 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull down | 3x15 - 90 lb | | incline leg press | 20x90 lb, 20x180 lb, 20x270 lb, 5x15 - 360 lb, 20x270 lb | | smith machine squat | 12x50 lb, 12x70 lb, 12x90 lb | | dead lift | 15x20 lb, 15x40 lb, 15x60 lb | | leg curls | 3x15 - 135 lb | | leg extensions | 3x15 - 155 lb | | plank | 2x180 sec, 60 sec to each side | | other core | 40 clam knee lifts on each side, 30 ball passes, 2x20 leg scissors, 2x20 twisters - 12 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Okay, I can finally do the f'n plank for two times three minutes again! Man, this is the weirdest exercise in that one day it's relatively easy and the next day it's impossible. What's with that?
I had just finished my little upper body routine and started in on legs when Thom W shows up and he's doing the same thing so I jumped into his workout. It meant a few extra sets of leg press but no biggie, I felt great today. I can still drop the weight as low as I want with no back pain. I would rather have done lunges instead of dead lifts but what they hey, that's what you get when you do someone else's workout, right? Besides, the company far outweighs missing the one exercise. |
| Equipment: | |
Wednesday, January 23, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 180 lb |
| Body Fat: | 9 |
| Time of Day: | 6:00 am |
| Distance: | 15 flights |
| Time (total): | 1:05 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 20s, calm, clear, dry |
| Workout Type: | stairs |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | 15 flights! Now that's what I'm talking about...
This was the stated goal of Jim K when we started doing stairs way back in November... I can't believe we made it.
Greg K and RC R were both there so with four people it was great. We started alternating walking and running and then around number eight we did Jim's little "up down" number where we run up two sections, walk down one and repeat all the way to the top. So basically you get 1.5 runners but tiny rests all the way along. Then we did three more, another up down flight and one walker to wrap it up. Nice. |
| Equipment: | long sleeve undershirt, long sleeve fleece top, shorts, cycling cap, no gloves! |
Monday, January 21, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:45 am |
| Distance: | |
| Time (total): | 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | smoothie |
| Lunch: | 10:00 am - cereal |
| Dinner: | brown rice, kale, tofu, glass of wine, four satsuma size oranges, 10 pieces of red licorice |
| Workout Food: | water |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull-down | 3x15 - 90 lb | | plank | 180 sec, 60 sec, 60 sec, 60 sec to each side | | other core | 30 ball passes, 2x30 steam engines, 2x20 leg scissors, 2x20 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | I didn't have to work today so went totally crazy and slept in for 30 minutes! I know, I'm nuts.
Other than the damn plank which was hard as hell today I felt fine so I did lots of other ab stuff to make up for it. And today it was fun, I think I like abs... |
| Equipment: | |
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 2:00 pm |
| Distance: | 2.5 miles |
| Time (total): | as much as we needed |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | cold (low 40s I think but it felt colder), bright sun, calm at first and then sorta breezy |
| Workout Type: | walk |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Green Lake |
| Results: | |
| Comments: | Nice. We held hands, talked, looked at people and commented to each other how weird everyone besides us is and generally had a great time.
This is the first time I can recall feeling direct sunlight on my skin this year. |
| Equipment: | |
Saturday, January 19, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 8:00 am |
| Distance: | 58 miles |
| Time (total): | 4:24 |
| Time (moving): | 3:59 |
| Time (stopped): | 25 min |
| Speed (moving): | 14.6 mph |
| Speed (overall): | 13.3 mph |
| Total Ascent: | 5401 feet |
| Weather: | 40 (it felt colder at times), overcast, mostly dry with some sprinkles at the end |
| Workout Type: | ride |
| Breakfast: | smoothie |
| Lunch: | 2 helpings of coffee cake with fruit |
| Dinner: | veggie stir fry, pita, humus, salad, 2 big beers |
| Workout Food: | 4 scoops Endurox in one big bottle, 3 scoops HEED in another |
| Course: | University Village, Leschi, across Mercer Island, Newport, up 164th, up Cougar Mountain, down the zoo road, Issaquah, up Squak (Wildwood Blvd), back down, Newport, up Montreux (NW Village Park Dr), up Lakemont Blvd, Newcastle Golf Rd, Coal Creek, across Mercer Island, Leschi, Madrona, Union, home |
| Results: | |
| Comments: | I think I've figured out how to dress for these damp, cold days! I go with a long sleeve undershirt, a short sleeve jersey, a long sleeve jersey and a vest for a wind block. On my legs I go with roubaix-weight leg warmers over roubaix-weight knickers and top it off with shoe covers and Gortex lobster mits over my OR Gripper gloves and a cap under my helmet. Can't forget the cap... it helps a lot! I was quite comfortable today.
It was a super bunch today. All the usuals (Greg, Brian, Jim, Tony) were there. We rode pretty slowly between the hills and on the hills everyone went their own tempo. For some reason I was going up the hills faster than everyone else but I know Greg and Tony and maybe one other person could have beaten me, they must have been holding back. But I wasn't going super hard, just a steady, moderate speed. And I kept it up for all three hills so I know I was not digging that deep.
I've decided Brian S is the king of not being able to pace himself. He always starts out too fast and then when he dies it's a spectacular death and he has to slow way down. Today he said he was pretty hung over and so in an effort to get rid of the poison he went up Newport with a little more passion than everyone else. Sure enough, when we got to the first real hill he was back in the bunch and then on the second hill he was at the back. These things take time to learn I guess...
On our way up Cougar this new guy Paul and I went all the way to the top. That's twice to the tippy top for me in as many months! I never did this last year at all.
On the descent I was miles ahead of everyone. Because of all the snow and ice the road was very heavily sanded but my disk brakes made it no problem. And I did not freeze! Almost everyone else was complaining of the cold after the descent and my hands and feet were just fine.
As we rode away I noticed I had a flat, crap. Everyone got a head start and Tony, Paul and Brian waited for me. Squak was fine, just churning it out and whereas on Cougar Paul was going like gangbusters, this time he fell back a bit towards the top and it was Tony that summited with me.
I had forgotten just how steep it is to ride up through Montreux... damn. My 38x25 had been okay so far but there I was wishing I had a 27.
I didn't really start to feel beat down until we headed back across the lake. Then it always sinks in. Madrona was ridden slowly as was Union. But I was super happy with the way I went up the big hills. To quote Ice Cube, "It was a good day". |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Friday, January 18, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 am |
| Distance: |
|
| Time (total): |
weights - 20 min
indoor exercise class - 45 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | indoor exercise class |
| Breakfast: |
smoothie |
| Lunch: |
2 fried eggs, 2 pieces bread, tomato paste, pecans |
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| push-ups |
3x15 |
| seated row |
3x15 - 90 lb |
| shoulder press |
3x15 - 25 lb |
| lat pull-down |
2x15 - 90 lb | |
| Results: |
|
| Comments: |
So, Abigail (my spinning instructor) has been conducting this unofficial indoor exercise class at my gym that Ken and a couple of other people have been participating in and they really like it. Just as I was finishing up my tiny weight routine today they walked by and asked me to join them so I did.
It was great! We did walking lunges, ran a few lines, did lots of push-ups, dumbbell stuff, some abs, tons of shoulders and a little biceps and triceps. WE finished it off with some crunches and leg lifts. I was pouring sweat at the end... these aerobics rooms are sure heated well. |
| Equipment: |
|
Thursday, January 17, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 am |
| Distance: |
|
| Time (total): |
spinning - 40 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
core | spinning |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
2x180 sec for the plank [first time in weeks!], 60 sec to each side, 40 steam engines, 30 leg scissors, 40 twisters |
| Results: |
|
| Comments: |
Abigail was sick today so Kempton took over. He did this bit where we would pedal hard and then speed up for the last 15 seconds. The first effort was 60 seconds, then 45 and then 30. I do wish he would go the entire 45 minutes though and then cool down and not cool down for the last five. Heck, it would be cool if the class started at 6 and then we could go for the whole hour. |
| Equipment: |
|
Wednesday, January 16, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
182 (5:00 pm) |
| Body Fat: |
|
| Time of Day: |
gym - 5:00 am
CycleU indoor TT - 5:10 and 6:10 pm |
| Distance: |
|
| Time (total): |
gym - 90 min
indoor TT #1 - 14:35*
indoor TT #2 - 15:36 |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core | CycleU indoor TT |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
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| Workout Food: |
|
| Course: |
| push-ups |
3x15 |
| seated row |
3x15 - 90 lb |
| shoulder press |
3x15 - 25 lb |
| lat pull-down |
3x15 - 90 lb |
| incline leg press |
20x90 lb, 20x180 lb, 20x270 lb, 3x15 - 360 lb, 20x270 lb, 20x180 lb |
| lunges |
3x20 - 70 lb |
| leg curls |
3x15 - 135 lb |
| leg extensions |
3x15 - 155 lb |
| plank |
3x180 sec straight, 60 sec each side |
| other core |
40 steam engines, 40 twisters |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
official CycleU indoor TT results |
| Comments: |
As usual, it was hard to get up and go to the gym... but once I got there and started doing legs I felt the best I have all year. Heck, the best I have felt in the last four months! Especially the leg press, for the first time I was able to drop the sled/weight all the way down with NO back pain. And I felt strong.
At the indoor TT I got in a nice, long warm up and then when the gun went off for my first heat I had no resistance. I was spinning like mad in my biggest gear and yelled at Lang to try and fix my unit. As seconds elapsed I watched my position fall from 1st to 2nd and eventually I was last. Then it suddenly got much harder, he got it fixed. Instantly I jumped from last to 1st and was about 700 m in front of 2nd. What must have happened is that the program was still registering my speed and distance but was just not correctly applying resistance. Oops...
Oh well, it sucks to have a malfunction but what can you do? I just tried to settle into a rhythm and ride it out. With about 2 km to go I was about 1200 m in front of 2nd and then suddenly it was only 300 m. I guess it happened again with another guy and by the time his unit's resistance kicked in he had almost caught me.
So, I got a fabulous time but it felt about 60 seconds too fast is my guess. So I'll call the first effort 15:35.
The second effort was devoid of mechanicals. Dustin W was there and starting about half way in he began pulling away from me. He never looked back and I got what is for me an average time. On the bright side my second time was not much slower than my first assuming my first one was indeed 60 seconds off. |
| Equipment: |
Bianchi Volpe, 38/50, 12-25 |
Tuesday, January 15, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 am |
| Distance: | 14 flights |
| Time (total): | 65 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 30s, calm, dry, ICY |
| Workout Type: | stairs |
| Breakfast: | smoothie |
| Lunch: | giant bowl of potato leek soup, 8 oz yogurt, grapefruit juice |
| Dinner: | french onion soup, salad, hummus, pita bread, regular bread, cheese, roasted garlic, roasted veggies, 2 beers, several pieces of caramel |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Last night it snowed about three inches. Then it froze. At 6 this morning the stairs were still covered in loads of snow and ice so Jim K and I erred on the side of caution and just walked up each flight. It was actually quite nice to not be sucking wind; we carried on a conversation the entire time. |
| Equipment: | |
Monday, January 14, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 8:00 am |
| Distance: | 58 miles |
| Time (total): | 4:10 |
| Time (moving): | 3:35 |
| Time (stopped): | 36 min |
| Speed (moving): | 16.1 mph |
| Speed (overall): | 13.8 mph |
| Total Ascent: | 3139 feet |
| Weather: | mid 40s, dry, sun, calm |
| Workout Type: | ride |
| Breakfast: | cereal, Clif Builder's bar |
| Lunch: | |
| Dinner: | |
| Workout Food: | Clif Builder's bar, 4 scoops Endurox in one big bottle, 3 scoops Heed in another |
| Course: | Hec Ed, Log Boom Park, Norway hill, Simonds Road, Juanita, Bellevue, around the south end of Lake WA, Rainier, Lake WA Blvd, up Lake Park Dr, up 31st, home |
| Results: | |
| Comments: | The weather today was outrageous! The sun seemed almost out of place. We enjoyed it and rode rather slow today which was fine with me. It was a big social, outing.
I ended up being first to the top of all the hills but towards the end I was so flat. Oh man, I was ready to call a cab once we got to Rainier Ave.
Today I tried to ride somewhat larger gears on all the hills to hopefully gain some strength. I think it just left me dead. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Sunday, January 13, 2008
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 8:00 am |
| Distance: | 63 miles |
| Time (total): | 4:12 |
| Time (moving): | 3:35 |
| Time (stopped): | 37 min |
| Speed (moving): | 15.9 mph |
| Speed (overall): | 13.8 mph |
| Total Ascent: | 3815 feet |
| Weather: | started out mid 40s, pouring rain and finished in upper 40s and dry with some spotty sun |
| Workout Type: | ride |
| Breakfast: | cereal, kefir |
| Lunch: | fried egg, 4 pieces Wasa bread, cheese, apple butter, pasta, garbanzo beans, sauce |
| Dinner: | |
| Workout Food: | 4 scoops Endurox in one big bottle, 3 scoops Heed in another |
| Course: | University Village, Leschi, around Mercer Island, Newport, up 164th, up Cougar, down Cougar, up to Newcastle Golf Club, Coal Creek to 405, Lake WA Blvd, Coulon Park, Rainier, Seward, Lake WA Blvd, Leschi, Madrona, Union, home |
| Results: | |
| Comments: | I'm learning that Martin + bed does not always = sleep. :( Man, I woke up at 5 again today...? Maybe the weekdays program my body or something and then on the weekend I just can't figure out how to relax.
I met the gang at University Village and we headed south to pick up Brian at Leschi. From there it was counter-clockwise around Mercer Island and then half of the bunch had to head back home so just Greg K and Brian S and I carried on.
By now the weather had mellowed out but I was dogging it! My legs felt like lead and every hill was a bit of a chore for sure. Greg had tweaked his neck last night and was riding really slowly and Brian was also tired from something or other so I was the first to the summits but it felt like I was going at 70 percent.
We decided to ride up Cougar. I got to the saddle and was looping back when Brian rode up and gestured towards the summit... It ended up being a good thing actually, I would not have done that extra .25 miles on my own and it's always nice to feel like you did it all. From there we rode back down to meet Greg and then went up to the Newcastle Golf Club.
Evidently, Greg had access to some amphetamine in this transition as he blasted up the road to the golf club. At first I was in disbelief and then I tried to catch him. I was totally pegged in the saddle and only gaining ever so slightly. As the summit approached I knew I was going to have to do something to I stood up, shifted up and just managed to pull even as we crested the summit. Holy crap. What an effort.
Then we noodled home. Thank god. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Saturday, January 12, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | too scared to check... |
| Body Fat: | |
| Time of Day: | 5:00 am |
| Distance: | |
| Time (total): | 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | cereal |
| Lunch: | two 8 oz yogurts, veggies, veggie crumble sloppy joe leftovers, water |
| Dinner: | 3 pieces pizza, 2 helpings salad, water, 4 figs, crystallized ginger |
| Workout Food: | |