Friday, February 29, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Time (total): | |
| Time (moving): | elliptical trainer - 20 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | cardio | core |
| Breakfast: | cereal |
| Lunch: | chocolate, 3 pieces pilot bread w/peanut butter, 2 Odwalla juices, tea, 3 mandarin oranges, 2 cookies |
| Dinner: | 3 pieces pizza, spinach salad, 2 beers |
| Workout Food: | water |
| Course: | 20 minutes on the elliptical trainer with hear rate between 115-120.
2x180 sec plank, 60 sec to each side, 2x50 steam engines, crunches, leg extensions with 12 lb dumbbell, lots of random things, twisters, 2x15 sit-ups on inline board, 40 back extensions (20 straight, 20 twisting) - 25 lb |
| Results: | |
| Comments: | So... I was not in the mood for weights and my legs were sore (lunges yesterday) so instead I spent a few minutes on the elliptical trainer to loosen things up and then did a big core/ab session. It was kinda fun. |
| Equipment: | |
Thursday, February 28, 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: | 3 scoops Recoverite in a tall glass, massive bowl of cereal |
| Lunch: | veggie burger, juice, water, 2 packets of Grandma's Homestyle Cookies (400 calories per packet!), Odwalla juice |
| Dinner: | |
| Workout Food: | water |
| Course: | 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts each side, 30 side leg lifts, 50 steam engines, 30 twisters - 10 lb, 40 back extensions (20 straight, 20 twisting) - 25 lb, 80 leg extensions |
| Results: | |
| Comments: | Oh baby, Martin was flat/tired/spent/toast today... I guess weights and three indoor TTs did me in yesterday and I was at about 80 percent (max) during the whole spinning class. And I wanted to eat and drink something much more substantial than water the entire time...
I'm such a wuss. Long ago one of my strengths was long rides, back-to-back-to-back days, stage races, etc. and now that I'm on this one week on and one week off or one day on and then one day off plan (read: lifestyle) I need rest like it's going out of style. C'est La vie, eh? |
| Equipment: | |
Wednesday, February 27, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
gym - 5:00 am
indoor TT - 5:00 pm |
| Distance: |
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| Time (total): |
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| Time (moving): |
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| Time (stopped): |
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| Speed (moving): |
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| Speed (overall): |
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| Total Ascent: |
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| Weather: |
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| Workout Type: |
weights | CycleU indoor TT |
| Breakfast: |
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| Lunch: |
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| Dinner: |
|
| Workout Food: |
gym - water
indoor TT - water, 1 package of Shot Bloks |
| Course: |
| push-ups |
20, 20, 15 |
| seated row |
3x20 - 90 lb |
| shoulder press |
20, 18, 16 - 25 lb |
| lat pull-down |
3x20 - 90 lb |
| incline leg press |
20x90 lb, 20x180 lb, 20x270 lb, 18x360 lb, 15x360 lb |
| lunges (Smith) |
15x70 lb, 15x90 lb, 15x110 lb |
| hack squat |
15x90 lb, 15x110 lb, 15x130 lb |
| leg curls |
3x15 - 150 lb |
| leg extensions |
3x15 - 195 lb |
| plank |
180 sec | |
| Results: |
indoor TT
15:20
15:53
16:24
official results |
| Comments: |
Okay, the upper body stuff was fine but boy, when it came time to do legs things started out rough! The leg press felt really hard. And then when it came time for lunges they felt really easy! Ditto for the hack squats - and that's a first for me as these are usually super tough. Today I was able to lower the sled so my knees were just past 90 degrees. Nice.
I did one set of plank before Thom W showed up and then when we were done I had no motivation to continue the ab thing so didn't. :)
At the CycleU indoor TT it also started out kinda rough although my first time was not bad at all... I had eaten a big burrito with lots of corn chips at about 2 pm and in retrospect that was too close. My stomach got acidy right away once I started going hard and only got worse as the night wore on.
And tonight I (obviously) got more and more tired with each effort as well. I wonder if this was due to yoga last night or what? Two weeks ago I was able to crank out three efforts that were pretty close in time, not today. And I could NOT get my heart rate up. I recall last year that I was able to maintain mid 170 all the time. These days I'm hovering at about 170 and churning a bigger gear.
The highlight of the evening for me was talking to Dan H and having him tell me that he has taken the whole month off the bike (due to his trip to Europe and long season last year) and is just doing some running. And then watching him crank out two exceptional times. In his defense, he at least looks like he's working unlike Ian M who just seems to sit there all expressionless and do the impossible. |
| Equipment: |
Bianchi Volpe, 38/50, 12-25 |
Tuesday, February 26, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
gym - 5:30 am
Yoga - 7:00 pm |
| Distance: |
|
| Time (total): |
spinning - 45 min
Yoga - 90 min |
| Time (moving): |
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| Time (stopped): |
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| Speed (moving): |
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| Speed (overall): |
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| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
core | spinning | Yoga |
| Breakfast: |
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| Lunch: |
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| Dinner: |
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| Workout Food: |
water |
| Course: |
2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts, 30 side leg lifts to each side, 50 steam engines, 30 twisters - 10 lb, 40 back extensions (20 straight, 20 twisting) - 25 lb, 80 leg extensions
Bikram Yoga at the Sweatbox |
| Results: |
|
| Comments: |
The gym was the usual thing, my motivation for core was still there and I felt good during spinning so went fairly hard.
Hot Yoga on the other hand was a shock to the system.
For those of you that don't know what it is, this is Bikram Yoga done in a heated room. They crank it up to around 105 degrees (big-ass forced air heater hanging from the ceiling) and then you do poses, stretches and breathing exercises while dripping sweat all over the place. And when I say dripping I of course mean the water is running off you like someone is hosing you down.
If you can handle it it's great! Shelley and I have been here in the past a couple of times and when she started back up again I figured it would be good for me too.
Somehow I positioned myself right in the path of the hot air that was getting blasted form the heater. This was actually extremely uncomfortable as I felt my skin was getting cooked off my body. No kidding. I had to bend at the waist several times just to get out of the way of the air.
And it pretty much kicked my ass. We walked there and back and both of us were still pretty warm after the half mile walk home. One word: hydrate. |
| Equipment: |
|
Sunday, February 24, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:00 am |
| Distance: | 9 miles (claimed, I think the course was shorter...) |
| Time (total): | masters - 19:53
retro - 20:26 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid to upper 40s, cloudy, calm, dry |
| Workout Type: | race |
| Breakfast: | oats, wheat germ, Ovaltine |
| Lunch: | |
| Dinner: | |
| Workout Food: | HEED, a couple of Shot Bloks |
| Course: | Frostbite TT |
| Results: | masters - 2nd
retro - 1st
official results |
| Comments: | Okay, the first race of the year and I was psyched but maybe not quite as fit as last year...
Rolling out of the parking lot after the warm up my rear tire flatted. I had to rush back and grab the only wheel I had which was my training clincher. The only problem was my TT bike is 9-speed and I had just upgraded my race bike to 10. :( As I'm racing over to the start line I'm also switching my shift lever from index to friction but the chain is jumping all over the place.
Sure enough, when I stand up to accelerate out of the start, my chain slips and I almost fall over. I decide to finish my acceleration in the saddle. :)
Crap. It takes me for ever to get up to speed as I'm gingerly trying to finesse the rear derailleur into a position where the chain is not touching either adjacent cog. And I'm not having much luck.
I end up riding the 55x15 because this gear I was able to use with no mishaps. I was too afraid to shift for the turn around so had to muscle this gear back up to speed too. I gotta say, it had me a bit discouraged and even though there was no wind I was not able to ramp it out and just stuck it out in this gear all the way to the finish.
My 'retro' bike (read: my race bike with training wheels) felt phenomenal on the other hand. This was my first day on it this year! God, it felt so light and fast... :) Mick and Martha W were 30 seconds behind me on their tandem and I resolved to do my best to hold them off until the turn around by dropping it right into the 53x14 and leaving it there. If it had been about 500 m closer I might have made it. As it was they roared past me. I tried to accelerate and close the gap some but no use, they just rode away.
I managed to shift to the 13 with 200 m to go and must say I felt really good this ride. Better concentration and legs. Christ my race bike feels good.
Oh, did I mention that there was a snafu at the turnaround...? Oh yes, on my first ride there was no one at the turnaround (I saw loads of people ride right past the cone) and if not for a yell from Mick W who was in front of me I might have done this too. For my second ride the cone was in a different location! WTF? Other than that this is a perfect TT. |
| Equipment: | Abici Time Machine, 42/55, 12-25, tri spoke front, Neuvation rear
Ti Cycles Hyak, 39/53, 12-25, Neuvation wheels
As seems to be the trend these days with Martin's bikes, I took the stem and turned it upside down moving my bars 3 cm up and about 1 cm back/closer to me. And it feels really good! I must have looked like Superman or something previously... my back is really dictating all of this these days. On the up side, it did not seem to slow me down today and felt good rather. |
Friday, February 22, 2008
| Hrs. Sleeping: |
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| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
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| Distance: |
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| Time (total): |
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| Time (moving): |
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| Time (stopped): |
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| Speed (moving): |
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| Speed (overall): |
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| Total Ascent: |
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| Weather: |
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| Workout Type: |
weights | core |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
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| Workout Food: |
water |
| Course: |
| push-ups |
3x15 |
| seated row |
3x15 - 90 lb |
| shoulder press |
3x15 - 25 lb |
| lat pull-down |
3x15 - 90 lb |
| plank |
2x180 sec, 60sec to each side |
| other core |
2x40 clam knee lifts on each side, 30 side leg lifts on each side, 50 steam engines, twisters, knee lifts |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
Got the workout done and then got in some social time at the gym. :) |
| Equipment: |
|
Thursday, February 21, 2008
| Hrs. Sleeping: |
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| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
5:30 am |
| Distance: |
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| Time (total): |
spinning - 45 min |
| Time (moving): |
|
| Time (stopped): |
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| Speed (moving): |
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| Speed (overall): |
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| Total Ascent: |
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| Weather: |
|
| Workout Type: |
core | spinning |
| Breakfast: |
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| Lunch: |
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| Dinner: |
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| Workout Food: |
water |
| Course: |
2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts on each side, 30 side leg lifts on each side, 50 steam engines, 30 twisters - 10 lb, 40 back extensions (20 straight, 20 twisting) - 25 lb, 50 leg extensions |
| Results: |
|
| Comments: |
Spinning was not so bad this time... Thursday has usually been tough but today was okay. |
| Equipment: |
|
Wednesday, February 20, 2008
| Hrs. Sleeping: |
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| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
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| Distance: |
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| Time (total): |
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| Time (moving): |
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| Time (stopped): |
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| Speed (moving): |
|
| Speed (overall): |
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| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
| push-ups |
3x15 |
| seated row |
3x20 - 90 lb |
| shoulder press |
3x15 - 25 lb |
| lat pull-down |
3x20 - 90 lb |
| incline leg press |
20x90 lb, 20x180 lb, 20x270 lb, 20x360 lb |
| squat (Smith) |
15x90 lb, 15x140 lb, 15x160 lb |
| lunges (free bar) |
20x70 lb, 2x20 - 90 lb |
| leg curls |
3x15 - 135 lb |
| leg extensions |
15x175 lb, 2x15 - 195 lb |
| plank |
2x180 sec, 60 sec to each side |
| other core |
2x40 clam knee lifts to each side, 30 side leg lifts to each side, 50 steam engines, 2x20 knee lifts |
| back extensions |
40 back extensions (20 straight, 20 twisting) - 25 lb | |
| Results: |
|
| Comments: |
Super leg workout today - it just felt good. |
| Equipment: |
|
Tuesday, February 19, 2008
| Hrs. Sleeping: |
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| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
5:30 am |
| Distance: |
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| Time (total): |
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| Time (moving): |
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| Time (stopped): |
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| Speed (moving): |
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| Speed (overall): |
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| Total Ascent: |
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| Weather: |
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| Workout Type: |
core | spinning |
| Breakfast: |
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| Lunch: |
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| Dinner: |
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| Workout Food: |
|
| Course: |
2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts each side, 30 side leg lifts each side, 50 steam engines, twisters, 40 back extensions (20 straight, 20 twisting) - 25 lb |
| Results: |
|
| Comments: |
|
| Equipment: |
|
Monday, February 18, 2008
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Time (total): | 45 min ish |
| 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 | 20, 20, 15 | | seated row | 3x20 - 90 lb | | shoulder press | 20, 15, 15 - 25 lb | | lat pull-down | 3x20 - 90 lb | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts on each side, 30 leg lifts on each side, 30 ball passes, 50 steam engines, 20 knee lifts | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | It's a school/work holiday and I got up early anyway... I guess I figured if I didn't I might do nothing all day and perhaps it was a good thing as I was moving pretty slow. |
| Equipment: | |
Sunday, February 17, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
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| Pulse (rising): |
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| Difference: |
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| Weight: |
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| Body Fat: |
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| Time of Day: |
12:30 pm |
| Distance: |
22 miles |
| Time (total): |
1:30 |
| Time (moving): |
1:24 |
| Time (stopped): |
6 min |
| Speed (moving): |
15.4 mph |
| Speed (overall): |
14.4 mph |
| Total Ascent: |
1049 feet |
| Weather: |
upper 40s, maybe 50 at the finish...? sunny, calm, dry |
| Workout Type: |
ride |
| Breakfast: |
2 crumpets, 2 fried eggs |
| Lunch: |
toasted bagel, Boca burger, humus, crackers, water (way too much...) |
| Dinner: |
salad, water, juice |
| Workout Food: |
water |
| Course: |
counter-clockwise around Mercer Island |
| Results: |
|
| Comments: |
Today was our first tandem ride of the year and it was a blast. It was kinda cold out but nothing like the previous weeks and the sun was shining and I'm running out of superlatives so will stop here.
We took it nice and easy and took in all the phenomenally ugly houses that dot west and east Mercer Way... What are people thinking?
We had to stop once for Shelley to rest her 'below the belt' but that was it. I frequently forget how tender your nether regions can get when you are not used to riding. Other than that it was totally fab. Shelley did not need to tell me to shift up or down so I'm guessing my gear selections were okay.
I was incredibly hungry once we got about 10 miles form home, I think it had been about five hours since breakfast. Oops. |
| Equipment: |
Co-Motion Robusta, 30/42/55, 12-25
I took the captain stem on our tandem and turned it upside down (or right side up depending on your viewpoint). Now the bars are probably 3 cm higher off the ground and 1 cm closer to me and it feels really good. I always knew the original position on this bike was too aggressive - especially with my back these days - and after confirming it when I did likewise with my position on my winter/rain bike I was thrilled that I did not have to purchase a custom stem to make this work. |
Saturday, February 16, 2008
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 8:00 am |
| Distance: | 84 miles |
| Time (total): | 5:35 |
| Time (moving): | 5:01 |
| Time (stopped): | 34 min |
| Speed (moving): | 16.7 mph |
| Speed (overall): | 15 mph |
| Total Ascent: | 5080 feet |
| Weather: | mid 40s to start, wet roads, upper 40s (50 maybe) and dry roads at the finish, very little wind |
| Workout Type: | ride |
| Breakfast: | cereal |
| Lunch: | 24 oz (?) Jamba Juice |
| Dinner: | salad, nachos, beer, chocolate covered peanut butter filled pretzels |
| Workout Food: | half a sleeve of Fig Newtons (8 maybe?), 5 scoops Perpetuem in one big bottle, 3 scoops HEED in another |
| Course: | University Village, Leschi, across Mercer Island, Newport, Issaquah, up Sunset, Issaquah-Fall City Rd, Fall City, up to the falls, Weyerhaeuser loop, down the falls, up Issaquah-Fall City Rd, Black Nugget, bike trail along I-90, across Mercer Island, Leschi, up Lake WA Blvd, Arboretum, up Interlaken, 19th, home |
| Results: | |
| Comments: | Yes, a solid five hour ride if ever there was one. And I love this route! The roads were kind of muddy the further east we went but we all stayed dry and it was not too cold. In fact, I took my gloves off for the last 15 miles or so.
I started out strong and this time we rotated out to Issaquah. When we hit Issaquah-Fall City Greg K and I found ourselves off the front a bit and so I encouraged him to try and stay away. We hit out at at about 90 percent. At one point I saw Tony B try to bridge and he made it more than half way across but then faded back. Our lead kept growing and when we got to Hwy 202 it felt good. Although Greg nearly lost me as we crested that last hill on this road - ouch.
Climbing the falls Greg went to the front and set a reasonable temp and with about 300 m to go I tried to go. Near the top Brad K flew by me (on his carbon fiber race bike!) and Tony and Greg were not that far behind. We stopped at the top for water.
The Weyerhaeuser loop is one of my favorite bits of road. Super scenic, super isolated and one damn good hill. I pulled all the way up the gradual climb and into the steep section and then Tony and Brad shot past me again. This time it was early enough that I was able to reel Tony back in and we crested together behind Brad.
Then I got tired. And Brian S and Dustin V got stronger. What's with that? Dustin was complaining of a cold all day long and when we climbed back up Issaquah-Fall City he simply gave it a twist of the wrist and pulled away. But Brian was not far behind him! That guy always gets dropped around half way and then gets this enormous second wind and kills it all the way home.
And that's how it went. Dustin and Brian were off the front, Greg was getting in as much work as possible and I was just barely able to hold Greg's wheel.
The last two miles were super slow. And when I say super I mean 12-14 mph on the flats. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Friday, February 15, 2008
| Hrs. Sleeping: | |
| 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: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | plank 2x180 sec, 60 sec to each side, 2x30 clam knee lifts on each side, 30 side leg lifts on each side, 2x50 steam engines, back extensions (20 straight, 20 twisting) - 25 lb |
| Results: | |
| Comments: | Okay, after the euphoria of completing three indoor TTs last night I was hit with the reality of spinning this morning and it hurt. I was not able to go as hard as I usually do and actually had to stop twice and rest for a few seconds.
We did all kinds of killer intervals with accelerations. |
| Equipment: | |
Thursday, February 14, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:00 am
CycleU - 5:00 pm |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 - 15:52
indoor TT #2 - 15:23
indoor TT #3 - 15:38 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | CycleU indoor TT |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | gym - water
CycleU - water and Clif Bloks |
| Course: | | push-ups | 2x20 | | seated row | 2x20 - 90 lb | | shoulder press | 16, 20 - 25 lb | | lat pull-down | 2x20 - 90 lb | | incline leg press | 20x90lb, 20x180 lb, 20x270 lb, 15x360 lb, 20x360 lb, 18x360 lb | | hack squat machine | | | walking lunges | 3 times out and back in aerobics room - 30 lb dumbbells | | leg curls | 3x12 - 35 lb each leg on some new machine that was HARD | | leg extensions | 15x155 lb, 15x175 lb, 15x195 lb | | plank | 3 min | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | official indoor TT results |
| Comments: | The gym went well, Thom W and I tried some new exercises like this weirdo hack squat machine that must weigh a f'n ton and this hamstring machine that uses one leg at a time and you're upright. Sometimes I think gyms are a little too complicated... But it was cool to get 20 reps in at 360 lb on the incline leg press!
Today was my first time ever riding three indoor TTs. And it was not as bad as I thought it was going to be but the equipment was very flaky...
During my first ride I was doing okay and started to descend the first big hill which is immediately after the first big climb. I had my head down and all of a sudden the resistance goes way up. Like I almost stopped pedaling. I thought, "Boy, I'm flying, I must be at the next climb already..." And then I looked up. I was still on the descent, not even half way down!
Damn, this happened about five more times at random intervals and each time I would bog down and have to wind it back up. By now I had dropped from 2nd to 4th. :( Oh well, it was a good workout for sure.
During the second ride I was in 1st and with about 2 or 3 km to go all of a sudden my resistance was gone! I yelled for Lang and as he fiddled with my resistance unit I was spinning the 50x12 and falling back, back, back... Then it kicked in and I jumped from 3rd to 1st again and this time I was about 400 m in front of 2nd. Grr... it's fun to win but not this way.
I was certain I was going to explode during the third ride but I didn't. In fact, it felt like the most steady effort of all three. Probably because I had to be really careful not to go too hard or risk blowing up. This time my unit worked great [as far as I know anyway, right...?] and I got a reasonable time.
What was amazing though was to watch Brian S smoke this heat. He said after that it felt a little easy and I'm guessing he's right because he has never broken 16 minutes and here he hammers out a phenomenal time. Then again, who am I to judge, he could just be on fire. And it's a fact that he does not know how fast he can go so good for him I guess. |
| Equipment: | Bianchi Volpe, 38/50, 12-25
Today I could have used an 11 a couple of times, but maybe the resistance was just wonky... |
Tuesday, February 12, 2008
| Hrs. Sleeping: | |
| 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: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | 2x180 sec plank, 60 sec on each side, clam knee lifts, side leg lifts, steam engines, back extensions |
| Results: | |
| Comments: | Okay, we hit it hard today! Then again, have I ever attended an easy spinning class...? I think not. |
| Equipment: | |
Monday, February 11, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 am |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | push-ups | 20, 20, 15 | | seated row | 3x20 - 90 lb | | shoulder press | 16, 20, 20 - 25 lb | | lat pull-down | 3x20 - 90 lb | | plank | 2x180 sec, 60 sec on each side | | other core | steam engines, knee lifts | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | My back was too sore to ride yesterday plus the weather was kinda wet - not the most motivation there... Today the back felt good. At least it seems to be recovering more quickly than before I got serious about my PT. |
| Equipment: | |
Saturday, February 09, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 8:00 am |
| Distance: | 75 miles |
| Time (total): | 5:00 |
| Time (moving): | 4:25 |
| Time (stopped): | 35 min |
| Speed (moving): | 16.9 mph |
| Speed (overall): | 14.9 mph |
| Total Ascent: | 4037 feet |
| Weather: | humid, low 40s, dry at the end |
| Workout Type: | ride |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | food bar, 5 scoops Perpetuem in one large bottle, 3 scoops HEED in another |
| Course: | University Village, Leschi, across Mercer Island, Newport, Issaquah, up Sunset, Issaquah-Fall City Rd, north across 202, golf course rd, up Tolt Hill Rd, Redmond-Fall City Rd, E Lake Sammamish, 56th, bike trail, across Mercer Island, home |
| Results: | |
| Comments: | My back blew up today followed shortly thereafter by my legs.
The first 40 miles were great. I pulled a ton and led the charge up and over Issaquah-Fall City road and then pulled all the way to Tolt Hill at about 21-22 mph. Then I got a flat. And then I felt like dirt.
Boy, Tolt Hill is steeper than I recall... :( Luckily by this time everyone else was feeling a bit less frisky and Brian S waited for me so I got it fixed in short order and resumed the climb. But then my back started complaining. For some reason there was just no dealing with it today and when my back acts up it makes riding much less fun.
Brian bonked hard here and Greg K gave him a gel but we had to throttle it way back for a stretch along 202. Coming back along Lake Sammamish Brian got his second wind and amazingly kept getting stronger and stronger. To his credit it must literally have been a case of running out of food and not fitness related. We stopped in Issaquah briefly so Brian could get a Snickers and Gatorade and combined with me fading it felt like he sped up massively again. Ouch.
I really crawled across the island and then took the shortest route home. No messing around with Madrona or Union today, no sir. |
| Equipment: | Bianchi Volpe, 38/50, 12-25
With my new rear wheel! That's right, Martin finally gets off his ass and builds a new rear wheel - turns out I had a pair of rims sitting in my basement and only had to buy spokes. No more S-bend in the rim, nice. |
Friday, February 08, 2008
| Hrs. Sleeping: | 7 |
| 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): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core |
| Breakfast: | smoothie |
| Lunch: | 8 ox yogurt, bagel with cream cheese and LOTS of lox, bagel with just cream cheese, water |
| Dinner: | Mexican (which equals too much food), 2 beers |
| Workout Food: | water |
| Course: | 2x3 min plank, 60 sec to each side, 2x40 clam knee lifts, 30 leg lifts to each side, ball passes, leg extensions, crunches, sit-ups, twisters, incline board sit-ups |
| Results: | |
| Comments: | It felt good to not do any weights today.. just not in the mood.
I was kind of doing my own ab routine when Ken L and Thom W showed up and I joined them in theirs for extra credit. |
| Equipment: | |
Thursday, February 07, 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: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
I got in 2x3 min of plank again! Along with the side plank and knee and leg lifts.
Spinning was great! It started out with a scare as the CD player was not working and I think I have never done an exercise class with no music at all... but it turned out fine. We did some super intervals and got the job done. |
| Results: |
|
| Comments: |
|
| Equipment: |
|
Wednesday, February 06, 2008
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:15 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 |
2x20 |
| seated row |
2x20 - 90 lb |
| shoulder press |
2x20 - 25 lb |
| lat pull-down |
20, 18 - 90 lb |
| incline leg press |
20x90 lb, 20x180 lb, 20x270 lb, 3x15 - 360 lb |
| smith machine squat |
15x90 lb, 2x15 - 110 lb |
| lunges |
3x20 - 70 lb |
| leg extensions |
15x155 lb, 15x175 lb, 15x195 lb |
| leg curls |
3x15 - 135 lb |
| other core |
I forgot... but I did something |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
It felt great to do sets of 20 push-ups again! Such a small thing for some people but a big deal for me.
My legs were a tad tired - not sure from what but no biggie. |
| Equipment: |
|
Tuesday, February 05, 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: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
|
| Results: |
|
| Comments: |
I got in my 2x3 min of plank! Did the side plank and some knee and leg lifts and the hip abductor machine. I have got to get my back in order!!!
Holy mother, this was a hard spinning workout. We did these five minute intervals where you just keep dialing up the resistance for four minutes and then take a bunch off and try to speed up for the last minute. Ouch. 60 seconds of rest and repeat; five times.
There is no WAY that I would do this kind of thing alone, no possible way. That's why I come here. |
| Equipment: |
|
Monday, February 04, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 6:30 am (after breakfast) - 182 lb |
| Body Fat: | 9 |
| Time of Day: | 5:15 am |
| Distance: | |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | cereal |
| Lunch: | rice, stir fry veggies, 3 fortune cookies, banana |
| Dinner: | 3 pieces pizza, 2 beers, chocolate |
| Workout Food: | water |
| Course: | | push-ups | 20, 20, 15 | | seated row | 3x20 - 90 lb | | shoulder press | 20, 16,15 - 25 lb | | lat pull-down | 16, 16, 15 - 90 lb | | plank | 3 min, all the other core stuff then 3 min more | | other core | 10, 10, 9 leg lifts on incline board, 3x20 sit-ups on incline board, 3x15 leg lifts | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Today felt good! Now I just need to ride more! All this stuff will not help my cycling very much...
My core is starting to feel stronger though, I just need to make sure I do the stuff the PT told me to do and not just all the traditional ab crap. |
| Equipment: | |
Sunday, February 03, 2008
| Hrs. Sleeping: |
7 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
7:45 am |
| Distance: |
73 miles? |
| Time (total): |
5 hours |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
upper 30s to start, dry, calm, around 40 at the finish |
| Workout Type: |
ride |
| Breakfast: |
cereal, banana |
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
half a food bar, 5 scoops Perpetuem in one big bottle, 3 scoops HEED in another |
| Course: |
University Village, 23rd, Lake City Way, Log Boom Park, Hollywood Hill, Avondale, up Ames Lake, up Union Hill, Willows Road, Lake City, Interlaken, 19th, home |
| Results: |
|
| Comments: |
First really hard hill today and all is well.
As we rode out of town on Lake City Way I saw Mick and Martha W heading south. Those guys sure ride a ton and are always in such good spirits about it! Something to aspire towards for sure.
Going up Hollywood Hill Greg K went to the front and upped the pace a bit. I had been chatting in the back with some other guys and when I saw this I went to bridge. Oof... It took a bit but I got on just as the hill starts to flatten out. As it turned left and kicked up Greg looked back, saw me and stood up and gassed it proper. I was afraid I was going to blow so I just increased my cadence and stayed in the saddle. After about 100 yards I caught him and then testosterone took over. Since I was only at 98 percent, I stood up and jumped by him. :) Ouch! I had to shift down and sit down in short order but I held the gap to top where it levels off again. What a lung burner.
Then we kind of dorked around and eventually descended down Avondale Road and headed south along the Carnation Valley and up Ames Lake and Union Hill. This time I decided to ride temp from the bottom and so went to the front right from the start. After a bit I looked back and I was alone so I upped the pace a little. Soon I was basically at my limit when what did I see just behind me but the shadow of a certain Tony B... Nice.
By now I was going basically as hard as I could without (hopefully) blowing sky high. This ascent has so many rollers and I always forget which one is the last one so I tried to peg it at around 90 percent or so. Accelerating out of the saddle was not an option this time so as the road leveled off some towards the top of Union Tony was able to come around me. But I grabbed his wheel and that little rest was just what I needed. After a few seconds I was able to come around him and then we swapped the lead a few times and just kept speeding up. This felt great!
Finally we got to the next intersection and doubled back to grab the rest of the bunch. I was tired but elated. And Tony seemed pretty ecstatic too - that's contagious. :)
I pulled a lot today and felt good on the hills - now I just need to be able to do this when the pace does not slow down so much on the flats. |
| Equipment: |
Bianchi Volpe, 38/50, 12-25 |
Friday, February 01, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Time (total): | 60 min |
| 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 | 20, 20, 15 | | seated row | 20, 20, 20 - 90 lb | | shoulder press | 16, 15, 15 - 25 lb | | lat pull-down | 16, 15, 15 - 90 lb | | plank | 3 min, 1 min, 60 sec to each side | | other core | TONS! 30 ball passes, 2 sets of steam engines, crunches, leg extensions, 2 sets twisters - 10 lb, 3 sets of 15 sit-ups on incline board | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | I felt good doing the weights for some reason so tried for more. It was nice to be able to do a little extra.
Ken L and Thom W joined me for abs - that was nice. |
| Equipment: | |