30 November 2010

training-core | run

Hours
Sleeping
5 Time
of Day
5:15 AM
Body
Weight
  Body
Fat
 
Distance   Power  
Time Walking – 10 min
Running – 20 min
Speed Walking – 4 mph
Running – 8 mph (7:30 min/mile)
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 6:45 AM – cereal
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy stretching – hamstrings, quads, calves, pigeon pose
foam roller – 5x each leg
Workout Type  
Weather  
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
treadmill – 2% incline
Results  
Equipment new Brooks road shoes
Clothing  

29 November 2010

training-core | run

Hours
Sleeping
  Time
of Day
5:15 AM
Body
Weight
  Body
Fat
 
Distance   Power  
Time Total (run/walk) – 30 min
Moving (run) – 15 min
Speed walk – 4 mph (15 min/mile)
run – 8 mph (7:30 min/mile)
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 6:45 AM – cereal
Lunch  
Dinner  
Workout Food water
Injuries right knee/IT band
Therapy stretching – hamstring, quads, calves, pigeon pose
foam roller – 5x each leg
Workout Type  
Weather  
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3.40
hip abductor 3x30 each leg – 100 lb
run – treadmill, 2% incline
Results  
Equipment  
Clothing  

28 November 2010

volunteering at FareStart #2

I had so much fun helping out in the FareStart kitchen back in September that I decided to do it again in November.

As testimony to how popular volunteering at this charity is, I reserved my spot two months in advance and by the time we showed up they were booked through the end of the year. Nice. This time around I didn't go alone and was joined by Dean J, RC R and Jennifer W. Good times.

The chefs wasted no time putting us to work. My first task was...

27 November 2010

training-Seattle Multisport

Hours
Sleeping
6 Time
of Day
8:00 AM
Body
Weight
  Body
Fat
 
Distance #1 – ?
#2 – 40 km
Power #1 – threshold set at 310
#3 – 228 watts
Time #1 – 55 min
#2 – 1:10:47
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 6:15 AM – cereal
Lunch  
Dinner  
Workout Food nuun
Injuries  
Therapy  
Workout Type  
Weather  
Course #1 – 55 min interval workout
#2 – 40 km rolling TT
Results  
Equipment Rain Bike
Clothing  

26 November 2010

training-Mt Teneriffe

Hours
Sleeping
6 Time
of Day
9:00 AM
Body
Weight
  Body
Fat
 
Distance 12 miles Power  
Time Total – 5 hours
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 6:15 AM – cereal
Lunch  
Dinner  
Workout Food Promax bar at the start, PowerBar at the top, water
Injuries  
Therapy  
Workout Type  
Weather upper 30s to low 30s, snow on the ground, some rain for the first hour, lots of wind at the top but calm in the trees
Course Mt Teneriffe
Results  
Equipment Brooks trail running shoes, CamelBak
Clothing cycling socks, wool socks, Under Armor tights, shorts, Craft long sleeve undershirt, Patagonia Capeline top, OR rain coat, OR Gripper gloves, OR rain overmits, SmartWool hat

25 November 2010

training-run

Hours
Sleeping
7 Time
of Day
8:45 AM
Body
Weight
  Body
Fat
 
Distance run – 2.7 miles Power  
Time Total – 25 min
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 9:30 AM – cereal
10:30 AM – Chai latte
Lunch 2:00 PM – tofu, onions, broccoli, water, hard cider, dark chocolate
Dinner 6:30 PM - kale/squash/cheese bread 'pudding', green salad, Brussels sprouts, 3 glasses wine, water, ice cream, cookies
Workout Food  
Injuries  
Therapy  
Workout Type  
Weather  
Course treadmill – 2% incline, 4 mph (15 min/mile) walking, 8 mph (7:30 min/mile) running
Results  
Equipment new Brooks road shoes
Clothing  

don't look for the pain

A couple of weeks ago I was riding with Justin A (my running mentor) when the conversation turned to, you guessed it, running.

At the time I was contemplating my first run after taking seven weeks off to let my right IT band inflammation heal up and I was curious how long/hard I should go on my first outing and then if it went okay, how long/hard my future runs should be. The last thing I want to do is the classic rooky maneuver of feeling like I am healed, doing too much and then setting myself back much farther than if I had just built up slowly.

What Justin said was interesting; I think it went more or less like this.

Athletes tend to look for the pain. If they are healthy they go until it hurts and then try to embrace the discomfort and hold it as long as possible. If they are injured they tend to go until it hurts before they stop.

This is what mountain biking is about.

What is Mountainbiking about? from Filme von Draussen on Vimeo.

Technorati Tags: ,

24 November 2010

training-run

My second run since I wasted my IT band! How sweet it is.

I walked for 10 minutes and then ran for one mile! I know, just point me to some ultras already because I am peaking... After I walked for another five minutes.

My first run on Monday was five minutes so I figured I would add two minutes and at a 7:30 pace that basically equals one mile so there you go. On the one hand I feel pretty ridiculous tracking this kind of 'workout' but on the other I need to make sure I don't do too much too soon.

And on they bright side since I could not get to my gym I had to clean up the garage and dust off our treadmill so now it's ready for future use. Who knows, I might just make room for my trainer or rollers next. Yikes!

23 November 2010

training-commute

Hours
Sleeping
6 Time
of Day
 
Body
Weight
  Body
Fat
 
Distance 12 miles Power  
Time Total
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Workout Type  
Weather In the teens all day! Oh yeah, and snow and ice on the ground. Sun in the afternoon and pretty calm.
Course  
Results  
Equipment Mountain Bike
Clothing  

22 November 2010

The Seattle PI Velocity blog profiles me!

How fun/flattering is this? Very!

http://blog.seattlepi.com/velocity/archives/229318.asp

Thanks to David Longdon for maintaining this blog and for profiling all kinds of riders from the Pacific NW.

training-run

Never in my life did I think I would be this happy about being able to go for a five minute run. How sweet it is. It has been seven solid weeks since I have run even one step.

No pain! None at all. I warmed up by walking on the treadmill for 10 minutes at 4 mph (15 min/mile) and then upped the speed to 8 mph (7:30 min/mile) and went for a jog. And it felt fine. And by 'fine' I mean there really was no pain. Nice.

After throwing a huge party and toasting myself repeatedly and sleeping off the hangover I went downstairs, did some stretching and hit the foam roller for my IT band.

Then I went home and had a huge smile on my face as I watched the snow fall on Capitol Hill. Today is a good day.

Thanks to MY PT Neal G and my LMP Tucker R and Naproxen for getting me this far. I will try hard not to overdo it and build up slowly.

21 November 2010

training-core | indoor exercise class

Hours
Sleeping
7 Time
of Day
8:15 AM
Body
Weight
  Body
Fat
 
Distance   Power  
Time Total – 2 hours
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 6:45 AM – cereal
Lunch 11:00 AM – 3 pieces pizza, dark chocolate, water
Dinner 6:00 PM – grain meatloaf, biscuits w/butter, Brussels sprouts, 2 glasses wine
Workout Food water
Injuries  
Therapy  
Workout Type  
Weather  
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min to each side
roman chair knee lifts 3x40
ab class – crunches, leg lifts, planks
body pump – squats, chest, triceps, biceps, back, lunges
Results  
Equipment  
Clothing  

20 November 2010

training-ride

Hours
Sleeping
7 Time
of Day
9:00 AM
Body
Weight
  Body
Fat
 
Distance 49 miles Power  
Time Total – 3:06
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 6:30 AM - smoothie
Lunch 12:45 PM – large bottle w/3 scoops Sustained Energy (my left over bottle from the ride), 2 pieces pizza
Dinner 6:00 PM – sandwich, chips salsa, 2 beers
8:00 PM – dark chocolate
Workout Food large bottle w/3 scoops Perpetuem
Injuries Right knee/IT band felt great!
Therapy  
Workout Type team ride
Weather 40, mostly sunny, windy, dry
Course  
Results  
Equipment Rain Bike
Clothing Sugoi shoe covers, leg warmers, Roubaix weight knickers, Craft long sleeve undershirt, long sleeve jersey, wind vest, OR Gripper gloves, cap

19 November 2010

training-core | commute

Hours
Sleeping
6 Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
gym – 5:15 AM Distance 12 miles Power  
Time
(total)
  Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast 6:15 AM - smoothie
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy foam roller – 5x each leg
stretches – pigeon, hamstring, quad, calk
massage
Workout Type  
Weather very low 40s, mostly dry, light wind
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min to each side
roman chair knee lifts 3x40
hip abductor 3x30 – 100 lb
Results  
Equipment Town Bike
Clothing  

18 November 2010

training-ride | commute | Seattle Multisport

Hours
Sleeping
  Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
ride - 6:00 AM
trainer – 6:00 PM
Distance commute – 10 miles Power trainer - threshold set to 330 watts
Time
(total)
ride - 1:45
trainer – 60 min
Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food ride - half a large bottle w/3 scoops Sustained Energy
trainer - nuun
Injuries  
Therapy  
Workout Type  
Weather mid 40s, dry, calm
Course ride – Dawg, Seward park, Beacon Hill, home
trainer - 2x20
Results  
Equipment ride/trainer - Rain Bike
commute - Town Bike
Clothing ride – knit shoe covers, leg warmers, Roubaix weight knickers, Craft long sleeve undershirt, long sleeve jersey, OR Gripper gloves, cap, wind vest

The Wild and Wonderful Whites of West Virginia

Holy Hillbilly Batman.

To a sheltered, middle-class, living-on-the-fashion-island-that-is-Capitol-Hill, working-in-IT, white guy like me there is a BIG slice of the American cultural pie that I just don't have a clue about much less get to taste. Last night I got just a little sample when I watched The Wild and Wonderful Whites of West Virginia.

I can tell you this; stereotypes exist for a reason and if there is ANY hillbilly stereotype that you can imagine, the Whites emphatically demonstrate where it came from.

Here is the NY Times review.
Here is the IMDb listing.

17 November 2010

training-stairs

Hours
Sleeping
  Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
6:00 AM Distance 13 flights Power  
Time
(total)
57 min Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food nuun
Injuries  
Therapy  
Workout Type  
Weather mid 40s, damp ground, dry sky, calm
Course Howe Street stairs
Results  
Equipment new Brooks road shoes
Clothing shorts, long sleeve active t, short sleeve active t

16 November 2010

training-ride

Hours
Sleeping
  Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
5:30 AM Distance   Power  
Time
(total)
2:00 Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food large bottle w/3 scoops Sustained Energy
Injuries  
Therapy  
Workout Type  
Weather low 40s, dry at first, rain towards the very end, calm
Course 3xAlder, 4xMadrona, 2xCapitol Hill
Results  
Equipment Rain Bike
Clothing knit shoe covers, leg warmers, Roubaix weight knickers, Craft long sleeve undershirt, long sleeve jersey, wind vest, OR Gripper gloves, cap

15 November 2010

training-core

Hours
Sleeping
6 Body
Weight
7:00 AM - 181 Body
Fat
8
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
5:15 AM Distance   Power  
Time
(total)
  Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast 6:30 AM – cereal
9:30 AM – almonds
10:30 AM – 2 handfuls of shredded wheat
Lunch 11:30 AM – mashed potatoes, mushrooms, gravy, water
Dinner  
Workout Food water
Injuries right knee/IT band
Therapy foam roller – 10x each leg
pigeon stretch, quad stretch, hamstring stretch, calf stretch
Workout Type  
Weather  
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
Results  
Equipment  
Clothing  

14 November 2010

training-ride

Hours
Sleeping
5 Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
8:15 AM Distance 60 miles Power  
Time
(total)
4 hours Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast 6:30 AM – cereal
Lunch 1:00 PM – green salad, Stonewall's Jerquee, olives, 2 tortillas w/peanut butter, water
Dinner 5:30 PM – mashed potatoes, mushrooms, gravy, green salad, glass of wine, water
Workout Food large bottle w/3 scoops Perpetuem, large bottle w/3 scoops Sustained Energy
Injuries my right knee/IT band felt great today – no issues
Therapy  
Workout Type  
Weather mid 40s, wet ground, mostly dry sky, calm
Course  
Results  
Equipment Road Bike
Clothing Sugoi shoe covers, knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, OR Gripper gloves, cap, wind vest

Mad Fiber wheels

Back in the day I used to race on wheels with 36 straight gauge spokes (laced 3x of course) and 700x28 Specialized touring II tires. Hahahahaha... Those days are LONG gone.

Today I'm on some tubular Zipp 404s that are getting mighty long in the tooth (I can't keep them true or round) so it's a shopping I go.

After doing some browsing/reading/research, I decided that the wheels from Mad Fiber 1) looked cool as hell, 2) were light as hell and 3) were hella strong. With this perfect trifecta and seeming to recall that a friend of mine was involved with the company I gave him a shout and faster than you can say, "demo program" I'm being offered a set to take out for a spin. Complete with some Tufo tubulars already glued on. Nice.

roadwheels

13 November 2010

training-ride

Hours
Sleeping
6 Body
Weight
10:00 AM - 181 Body
Fat
9
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
6:30 AM Distance   Power  
Time
(total)
3:00 Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast 5:30 AM - smoothie
Lunch 10:30 AM – 2 fried eggs, 2.5 pieces pizza, chocolate cake
Dinner 4:00 PM – wine tasting, crackers
6:00 PM – shrimp enchilada, beer, water
8:00 PM – chocolate
Workout Food nuun
Injuries Everything felt fine!
Therapy  
Workout Type hills
Weather mid to upper 40s, wet ground, dry sky, partly cloudy, calm
Course Kenmore hills
Results  
Equipment Rain Bike
Clothing Sugoi shoe covers, knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, OR Gripper gloves, cap

12 November 2010

training-core | commute

Hours
Sleeping
6 Body
Weight
7:00 Am - 182 Body
Fat
8
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
gym – 5:30 AM Distance commute – 12 miles Power  
Time
(total)
  Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries right knee/IT band
Therapy massage
Workout Type recovery
Weather low to upper 40s, dry, mostly clear, calm
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
hip abductor 3x30 – 100 lb
Results  
Equipment Town Bike
Clothing  

11 November 2010

training-ride | Seattle Multisport

Hours
Sleeping
6 Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
ride – 6:00 AM
trainer – 6:00 PM
Distance ride – 35 miles
trainer – 2x10 km
Power 1st 10 km TT – 229 watts
2nd 10 km TT – 231 watts
Time
(total)
ride –2:15
trainer – 60 min
Time
(moving)
1st 10 km TT – 15:08
2nd 10 km TT – 15:05
Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast 5:30 AM – (small) banana
8:30 AM – cereal
Lunch 1:00 PM – Boboli pizza, water, chocolate cake
Dinner  
Workout Food ride - large bottle w/3 scoops Sustained Energy
trainer - nuun
Injuries  
Therapy  
Workout Type 'endurance' ride and threshold test
Weather 40, calm, dry, mostly clear sky
Course trainer – classic, rolling 10 km CompuTrainer TT
Results  
Equipment Rain Bike
Clothing knit shoe covers, leg warmers, bib shorts, Craft short sleeve undershirt, heavy long sleeve jersey, wind vest, knit gloves, cap

Congratulations Lucca!

On 7 November My sister completed her first New York City Marathon – way to go.

image

In spite of having to weave in and out of thousands of other runners she also made her time goal – not too shabby!

Here are the official results.

I believe this is her third marathon and I'm sure it won't be her last.

10 November 2010

this is why I ride at oh-dark thirty

Because you get to see stuff like this when the sun comes up:

panorama

Thanks to Justin A and Greg K and Ryan D and Tim F for being there and to AutoStitchiPhone for making this panorama possible.

Technorati Tags:

training-stairs

Hours
Sleeping
5 Body
Weight
7:30 AM - 182 Body
Fat
8
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
6:00 AM Distance 12 flights? Power  
Time
(total)
57 min Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food 2 sips of Ryan's HEED
Injuries  
Therapy  
Workout Type strength
Weather low 40s, calm, partly clear, dry
Course Howe Street stairs
Results  
Equipment Brooks road shoes
Clothing shorts, shorts sleeve active t, long sleeve active t

09 November 2010

training-ride

Hours
Sleeping
4 Body
Weight
8:00 AM - 182 Body
Fat
8
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
6:00 AM Distance   Power  
Time
(total)
1:50? Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast 5:00 AM – cereal
Lunch  
Dinner  
Workout Food large bottle w/3 scoops Sustained Energy
Injuries  
Therapy  
Workout Type  
Weather low 40s, calm, dry to start and then some rain at the end
Course 3xAlder, 3xMadrona, 1xInterlaken
Results  
Equipment Rain Bike
Clothing knit shoe covers, knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, knit gloves, cap

08 November 2010

training-core | commute

Hours
Sleeping
7 Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
gym – 5:15 AM Distance 10 miles Power  
Time
(total)
  Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast 6:30 AM – cereal
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type  
Weather mid 40s in the AM, low 50s in the PM, mostly clear sky, calm, dry
Course
clam knee lifts 3x40 each side
side leg lifts 3x40 each side
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
hip abductor 3x30 – 100 lb
Results  
Equipment Town Bike
Clothing  

07 November 2010

training-ride

Hours
Sleeping
5 Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
12:00 PM Distance 56 miles Power  
Time
(total)
3:50 Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast 6:30 AM - smoothie
Lunch  
Dinner  
Workout Food 2 large bottle each w/3 scoops Sustained Energy, 2 hits from a gel flask
Injuries  
Therapy  
Workout Type endurance, bigger gears than normal, a couple of harder hills
Weather low 50s, super sunny, wind out of the south
Course  
Results  
Equipment Rain Bike
Clothing knit shoe covers, knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, wind vest, knit gloves, cap

06 November 2010

training-ride

Hours
Sleeping
  Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
  Distance 52 miles Power  
Time
(total)
3:30 Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast 5:30 AM – cereal
Lunch  
Dinner  
Workout Food 2 large bottles each w/3 scoops Sustained Energy
Injuries right knee/IT band
Therapy  
Workout Type tempo (meaning faster than endurance but no intervals) ride
Weather upper 40s to 50, light rain most of the time, calm
Course  
Results  
Equipment Rain Bike
Clothing Sugoi shoe covers, knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, OR Gripper gloves, cap, Bellwether rain coat

05 November 2010

training-core | commute

Hours
Sleeping
  Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
gym 5:45 AM Distance 12 miles Power  
Time
(total)
  Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast 6:30 AM - smoothie
Lunch  
Dinner  
Workout Food water
Injuries right knee/IT band
Therapy massage
Workout Type  
Weather  
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
hip abductor 3x30 – 100 lb
Results  
Equipment Town Bike
Clothing  

SNL genius

How many times have I said this? Not enough, here's two more.

Shake Weight

Wii Guys

Olmsted Bike Tour Maps

Tim F sent this to me yesterday, pretty neat-o. Especially if you are looking for some great urban bicycle routes in Seattle and don't know the neighborhood yet.

Olmsted Bike Tour Maps

nw ne
sw se

04 November 2010

training-ride | Seattle Multisport

Hours
Sleeping
  Body
Weight
7:30 AM - 181 Body
Fat
8
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
ride – 6:00 AM
trainer – 6:15 PM
Distance ride – 23 miles Power trainer – threshold set at 320
Time
(total)
ride – 1:30
trainer - 60 min
Time
(moving)
  Time
(stopped)
 
Speed
(overall)
trainer - 24+ mph Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food ride – large bottle w/3 scoops Sustained Energy
trainer - water
Injuries right knee/IT band
Therapy  
Workout Type  
Weather upper 40s, calm, dry, clear sky
Course trainer – true 2x20 workout
Results  
Equipment Rain Bike
Clothing knit shoe covers, knee warmers, bib shorts, Craft short sleeve undershirt

03 November 2010

training-stairs | commute

Hours
Sleeping
6 Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
stairs – 6:00 AM Distance stairs – 11 flights
commute – 12 miles
Power  
Time
(total)
stairs – 1:04 Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries right knee/IT band
Therapy  
Workout Type  
Weather stairs - 50, dry, calm, mostly clear sky
Course  
Results  
Equipment Town Bike
Clothing stairs – shorts, short sleeve active t, long sleeve active t

02 November 2010

training-ride | commute

Hours
Sleeping
  Body
Weight
7:30 AM - 176 Body
Fat
8
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
ride - 6:00 AM Distance ride - 25 ish miles
commute – 12 miles
Power  
Time
(total)
ride - 1:45 Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food large bottle w/3 scoops Sustained Energy
Injuries  
Therapy  
Workout Type endurance +
Weather low 50s, dry sky, wet ground, calm, mostly clear sky
Course 2 x Alder, 2 x Madrona, 2 x Interlaken
Results  
Equipment ride - Rain Bike
commute - Town Bike
Clothing knit shoe covers, knee warmers, bib shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, knit gloves, cap

Long live the king!

Just like last year the conditions at the Koppenbergcross Oudenaarde can only be described as a skating rink! And who should rise from the ashes (or muddy cobbles in this case) but the best there is – Sven Nys.

To start to understand how good this guy is you need only check out some of his accomplishments. "I'm not worn out yet." Sven said after the race and damn if that isn't the truth.

01 November 2010

training-core

Hours
Sleeping
7 Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
5:30 AM Distance   Power  
Time
(total)
  Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries right knee/IT band
Therapy foam roller – 10x each leg, pigeon pose stretch 2x each side
Workout Type  
Weather  
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 40
leg extensions 100
Results  
Equipment  
Clothing