# Friday, March 19, 2010
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 7:00 AM – 177
Body Fat: 7
Time of Day: gym – 5:30 AM
walk – 12:00 PM
Distance: walk – 3 miles
commute – 9 miles
ride – 17 miles
Time (total): gym – 30 min
Time (moving): ride – 1:12
Time (stopped): ride – 7:33 min
Speed (moving): 14.1 mph
Speed (overall): 12.8 mph
Power:  
Total Ascent: 588 feet
Weather: Riding home it was 60+ degrees! That felt pretty damn nice believe you me.
Workout Type:  

Breakfast: 6:30 AM – cereal
Lunch: 11:30 AM – 2 peanut butter and jam sandwiches
1:30 PM - Stonewall's Jerquee
3:00 PM – half a chocolate milkshake, tea
Dinner:  
Workout Food: water

Course:
ball leg lifts 3x15 each side
roman chair knee lifts 3x40
donkey kick 3x20 – 80 lb
hip abductor 20/20/30 – 100 lb
walk – the marsh loop around and behind Husky Stadium
ride – across the University Bridge, Burke Gilman Trail to Ballard and back
Results:  
Comments: I think I have figured out what is so hard about the leg lifts on the ball… It isn't the actual lifting of the leg or even the stabilizing muscles in my core, it's my weak-ass abs and arms! Maybe I should start doing some push-ups again? I am utterly worthless from the waist up.

For the second day I did 20 donkey kicks on the fancy-pants donkey kick machine [Because at the gym it always takes several thousand dollars to do any exercise ya know.] and it isn't easy. Guess that means I should stick with it. Upping the reps on the hip abductor felt relatively fine.

Riding to work I saw ICE in the grass at the Montlake Playfield… was not expecting to see that.

After I got home Shelley and I squeezed in a tandem ride. It was beautiful out but got really cold really fast…! We scooted down to Ballard and back and realized that this is so fun/close we should do this in the summer and stop for drinks or dinner…
Equipment: commute - Raleigh town bike, 36x16
ride – Co-Motion Robusta, 30/42/53, 12-27
Clothing:  
Friday, March 19, 2010 2:16:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Thursday, March 18, 2010
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym – 5:15 AM
Distance: 20 miles
Time (total): core – 30 min
cardio – 30 min
commute – 2:00
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather: 50, windy, partly sunny, dry
Workout Type: active recovery in the AM, some temp-ish riding in the PM

Breakfast: 7:00 AM - smoothie
Lunch: 2 peanut butter and jam sandwiches, Stonewall's Jerquee, one cookie, water, pretzels
Dinner: 7:30 PM – 2 beers, chips, guacamole, tuna, squash soup, chop salad
Workout Food: water

Course:
clam knee lifts 3x40
side leg lifts 3x40
ball side leg lifts 3x20
roman chair knee lifts 3x40
donkey kick 3x20 – 80 lb
hip abductor 3x20 – 100 lb
crunch machine 30/30/40 – 100 lb
cardio – elliptical trainer, incline 12, resistance 12
Results:  
Comments: Core overload! I met Thom at the gym and today was his core and cardio day so I whipped through my routine and then joined him for some crunches on the machine and then we hit the cardio loft.

I'm finally learning how to use these Precor machines…! Today instead of letting the machine dictate the workout I just put it on manual and kept it constant and easy. Kinda fun because I had Thom to talk to.

I took the same route home that I was on Tuesday and the wind was almost as strong today but in almost the exact opposite direction. Today was better.

Walking my bike across the Ballard Locks I found an iPod! How fun is that? Then I plowed up through Discovery Park. At the top of a hill this guy on a road bike was about 50' in front of me and when he took a drink form his bottle he dropped it. I was able to swoop in, pick it up and as he turned around I handed it to him and neither of us ever got off our bikes. Nice.

The road I take through the park was strewn with blowdown Tuesday but today it was swept totally clean.

Rounding the Magnolia bluff the view of Rainier was spectacular. You could see so much detail on the mountain. Days like this are to be savored. And since it takes me about 1.5 hours to ride this loop on my single speed I got plenty of time to do it. :)
Equipment: Raleigh town bike, 36x16
Clothing: baggy MTB shorts, knee warmers, Craft short sleeve undershirt, long sleeve running shirt, wind vest, cap
cardio | commute | core
Thursday, March 18, 2010 9:58:38 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Wednesday, March 17, 2010
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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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
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:  
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
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
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:  
Sunday, March 14, 2010 3:06:17 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Saturday, March 13, 2010
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 2:05 PM
Distance: 60 miles
Time (total):  
Time (moving): 2:30 ish
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather: upper 40s, dry, partly sunny, windy
Workout Type:  

Breakfast: 6:15 AM – cereal, banana
Lunch: in the car – pear, banana, Stonewall's Jerquee, water, half a large bottle w/1 scoop protein powder, 2 scoops Perpetuem, 2 scoops Sustained Energy
Dinner:  
Workout Food: 1.5 large bottles each w/2 scoops Perpetuem, 2 scoops Sustained Energy

Course: Tour de Dung RR in Sequim – 12 mile loop
Results: Masters 35+ cat 1/2/3 – 1st
official results
Comments: Pros: we did exactly what we were supposed to, it worked and we won. I mean it was perfect…

Cons: most all the heavy hitters were not in attendance.

Because of the schedule (some categories racing in the AM and some in the PM) we ended up with SEVEN IJM.org riders in the Masters 35+ cat 1/2/3 field. Nice. Today we were represented by Guy T, Phil S, Alex T, Ryan D, Todd G, Dave H and me.

As we were changing and getting ready the sun was out in force and I almost shed one layer… Good thing I did not as it got cooler and we even got spit on a couple of times. Standing around after the race I was freezing!

We started with just under 30 riders and it was neutral until the left turn at the top of the first descent. Shortly after the descent someone someone jumped, Dave responded and four riders got a small gap. I kept looking for opportunities to jump across but did not see any and then on the first hill Todd came absolutely screaming by as he launched. He went past us so fast, he must have dropped back and gotten a head of steam.

Todd got chased down by Second Ascent and Cucina Fresca so after we crested the hill and hit the headwind I gave it a go. No dice. I tried again and once more it was like the pack was attached to the back of my bike with a cord of elastic. Then Todd went again and they just let him ride away…

I was simultaneously excited because I figured that this would assure the break sticks (I was positive Todd would catch them) and my heart also sank because now I could not fathom any way for me to get up there. :) I also could not help turning to Bilko and asking why they let someone stronger than me attack uncontested but chased me like their life depended on it. His response was, "They'll learn."

As we ploughed into the headwind Todd slowly opened up the gap. At some point when I thought it was safe, I tried another attack. I got away clean but after 100 m I Looked back and Second Ascent was chasing like mad and towing the entire bunch so I sat up. After a bit I tried it again and this time it was Cucina Fresca bringing me back. Good grief. Obviously it was time to sit on so that is what I did.

As we got further down the headwind straight Todd eventually came back to us and then Ryan had an opportunity to jump away and did so beautifully. He was alone for about half a lap and always in sight. After finishing one lap we saw Brian C from ByrneInvent going backwards from the break so now I think it was just Dave and two other guys up front.

I'm a bit hazy on this part of the race but somehow Alex got up the road as well and then 1.5 laps in I was finally able to extricate myself from the pack and shortly after Todd came with me. We caught Ryan and Alex and were away with one Second Ascent rider (who had followed my move).

Now it was time to pace ourselves and try to bring back the leaders. At first the other guy was pulling through but shortly he stopped and it disrupted our rhythm more than it should have. Bottom line he was under no obligation to do anything and we should have figured this out sooner and just rotated around him. No big deal, we got it handled and carried on.

It took us two(?) laps to catch Dave and his two breakaway partners and right away I took off. It was a bit before the hill and I slowed way more than I wanted to climbing up it and so the two riders from Dave's original break were able to bring me back by the top. In the process we shelled the Second Ascent rider that had been chasing with us. So now the lead bunch was composed of Dave, Todd, Alex, Ryan, me, one Second Ascent rider and one Cucina Fresca rider. We had about 1.5 laps to go.

There may have been one more probing attack by Ryan or Todd but soon Dave made another move and was away alone. As we rounded the right hand turn before the finish I jumped to join him. I was making up ground but not that fast and once again after the initial acceleration I was kind of dying so it was a huge relief to look back and see that Todd had gotten away as well. I slowed, he caught and we continued to chase Dave. A few miles later we had him. That is he we finally got close enough for him to see it was his team behind him and he slowed too.

What can I say? From here on in it was a dream. 1st, 2nd and 3rd were locked up. We went hard for a while and then with about five miles to go slowed a bit and once we rounded the last corner we totally sat up and enjoyed the last 1 km.

Not sure what came over me but with 2 km to go I asked if I could take the win. We had discussed some theoretical 3-way tie for 1st place scenario and to Todd and Dave's credit they let me have it. We still crossed the line holding hands [I sure hope someone got a picture!] but they let me edge in front. Big thanks for that.

Turns out Ryan got away from the remainder of the break and soloed in for 4th but unfortunately Alex was cramping and so got 6th. Both of these guys rode really well today and it was a pleasure racing with them. Dave is always a fantastic teammate and it was super having Todd on the same team for the first time.

Normally my liquid food is a dream but today it felt too thick… I wanted something that would quench my thirst more than calories. I felt good going at a controlled high pace and was able to push hard at times but the sudden, violent acceleration is still beyond me. So is the power needed to bridge a medium sized gap quickly. Oh well, we're just getting started. Besides, this kind of dream finish kinda demands you don't bitch and moan. :)
Equipment: Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels
Clothing: knit shoe covers, bib shorts knee warmers, Craft short sleeve undershirt, Craft long sleeve undershirt, short sleeve jersey, arm warmers, Polypropylene gloves, cap
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Saturday, March 13, 2010 3:09:00 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [3]  | 

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# Friday, March 12, 2010
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:30 AM
Distance:  
Time (total): 40 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather:  
Workout Type:  

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

Course:
ball leg lifts 3x15
side ball leg lifts 3x20
roman chair knee lifts 3x40
donkey kick 3x15 – 80 lb
hip abductor 3x20 – 90 lb
Results:  
Comments: Jesus… it was NOT easy to get out of bed today. For that matter, the alarm has been waking me up these last three days which is unusual for me. Then after it goes off, I lie there debating the merits of going to the gym.

Glad I finally drug myself there today.

We play stupid games with ourselves, and the longer we play them the more likely we are to lose.

Anyway… the leg lifts on the ball continue to be hard but I can feel some progress so good for me. The Roman chair knee lifts were tough today, maybe because I did sets of 50 yesterday? Probably not.

Just checking the boxes today.
Equipment:  
Clothing:  
Friday, March 12, 2010 7:38:23 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Thursday, March 11, 2010
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:30 AM
Distance:  
Time (total):  
Time (moving): core – 20 min
cardio – 45 min
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power:  
Total Ascent:  
Weather:  
Workout Type: active recovery

Breakfast: 8:15 AM – big tub of yogurt, fruit and muesli
Lunch:  
Dinner:  
Workout Food: water

Course:
ball leg lifts 3x15
clam knee lifts 3x40
side leg lifts 3x40
roman chair knee lifts 2x50
cardio – elliptical trainer, random, 12 resistance
Results:  
Comments: Those darn leg lifts on the ball are hard! Glad to check that box this morning.

Thom was doing core and cardio today so I cut my workout a bit short in order to join him in the cardio loft. It was a nice change since I have not done this in a while (months?) and I'm realizing that just doing nothing is NOT the best way to recover.

My gym got all this new cardio equipment a couple of months ago and now every machine has a headphone jack, a small television screen, cable TV, FM radio and an iPod cord so you can plug in your iPod and listen to the music on it or even watch movies you might have on it. Pretty darn neat.

My heart rate started in the teens, quickly went into the 120s and then slowly climbed up to the 150s and stayed there for the last 20 or so minutes. It was kind of fun to do something new/different and great fun to have someone to talk to while doing it.
Equipment:  
Clothing:  
cardio | core
Thursday, March 11, 2010 8:26:54 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Wednesday, March 10, 2010
posted by: Martin Criminale
Hours Sleeping: 7
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym – 5:30 AM
indoor TT – 5:30 PM
Distance:  
Time (total):  
Time (moving): indoor TT #1 – 14:52
indoor TT #2 – 14:59
Time (stopped):  
Speed (moving):  
Speed (overall):  
Power: indoor TT #1 – 362
indoor TT #2 – 353
Total Ascent:  
Weather:  
Workout Type: threshold intervals

Breakfast: 6:30 AM – cereal
10:30 AM – 3 pieces Pilot Bread w/peanut butter and jam, tea
Lunch: 12:00 PM - Stonewall's Jerquee
2:30 PM – steamed rice, veggies, water, dark chocolate
Dinner:  
Workout Food: gym – water
indoor TT – large bottle w/1.5 scoops Cytomax

Course:
clam knee lifts 3x40
side leg lifts 3x40
ball hip raisers 3x15
ball leg extensions 3x15
roman chair knee lifts 3x40
donkey kick 3x15 – 80 lb
hip abductor 15/15/20 – 90 lb
indoor TT - 10 km rolling course
Results: official results
Comments: Mein Gott im Himmel! I was given a dose of perspective today at the indoor TT.

But first my core. It was okay but after 10 days off the Roman chair was hard… everything else was fine surprisingly.

So back to the indoor TT. I was psyched to do well but knew I had not yet recovered from my week of riding in Maui. And doing nothing Monday and Tuesday was probably not the best recipe for optimal recovery, some active rest would have been better. But I was resolved to give it a go and hoped for something around 370 watts in my first heat.

Well, it didn't happen… I got off to a roaring start and then just as quickly had trouble breathing and finding any kind of rhythm. In fact, I was really laboring! My average went from 380 to 370 and I finished barely above 360.

At the same time Sam J churned out 462 watts after having raced down here on his bike and jumping on the trainer mere minutes before we started. Jesus H.

I resolved to start a tad more subdued the second time and see if I could perhaps ramp it up as I died a slow death in heat one and faded all the way to the finish. After starting slower I soon realized that this would just be a slower ride period. :( But I did manage to turn my legs over a bit better on the descents in heat two, that was a huge problem in heat one. And really, a couple of months ago I would have been totally stoked with these numbers so maybe I should not pout so much.

The perspective was provided by Sam. He started the second heat slower than the first thinking it was going to hurt something serious and then just ramped it up and up and UP. Incredibly he pumped out 468 watts the second time and lowered his time from 13:36 to 13:29 as well.

This guy weighs just five pounds more than me and is generating 100 more watts. Oh yeah, he's also 21 years younger but still, damn! It was amazing to watch.

Now I need some more active recovery and then I want to race!
Equipment: Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels
Clothing:  
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Wednesday, March 10, 2010 10:29:18 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [3]  | 

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