22 June 2014

weights | West Seattle on a single speed

That's right, yesterday was so much fun I did it all again today.

Hit the gym in the morning and then went for a ride in the afternoon. Today it was warmer than yesterday and I also felt like getting some sun so swapped the pedals on my Raleigh Mojave 8.0 commuter bike and ditched the platforms in favor of clipless and rode WITHOUT MY SHIRT. I know, sometimes (read: usually) I am that guy.

ASIDE - I would have felt ridiculous on one of my road bikes with no shirt but on a mountain bike with slicks... you can pull that shit off.

The sun felt GREAT! And I got just a little burnt. Luckily it was minor/manageable.

I also blew through a crosswalk on the right side of a cop car... turns out there was a pedestrian stepping into the street and the car blocked my view. The cop stopped, I didn't and two blocks later I hear a single "whoop" of the police siren and pull over. Thankfully the guy was super nice and when he heard that the words coming out of my mouth were forming complete, grammatically correct sentences and I was not planning on being belligerent he smiled and told me to be more careful.

That happened riding north from Lincoln Park along he water. Not two miles later I'm cruising past Alki Beach Park and stop at a crosswalk so some pedestrians can cross and who should pull up next to me but the same cop! He said something like, "Well that's better!" In a split second dozens of witty retorts flashed through my mind but in the end I just smiled, waved and carried on. Actually, I was genuinely happy! I did not get a ticket, the cop was nice and I think he really wanted to express appreciation for my behavior. and I was psyched I was giving cyclists a good name.

Heading east over the lower West Seattle bridge I was hauling ass and almost slid out making the tight turn at the bottom of the bridge. good thing this bike has more rubber on the road than a skinny road racing tire. More smiles.

I rode more miles and minutes today on my commuter bike than yesterday on my 'road' bike!

Sleep 7
Waking HR  
Body Weight 8:45 AM - 184 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food gym - water
ride - small bottle w/2 scoops Perpetuem, large bottle w/2 scoops HEED
Injuries  
Therapy  
Time of Day gym - 8:00 AM
ride - 12:00 PM
Workout Type  
Weather low 70s, sunny, dry, light breeze
Course
barbell lunges 3 x 20 each leg - 65 lb.
incline leg press 3 x 20 - 180 lb.
donkey kick 3 x 14 - 90 lb.
leg extensions 3 x 14 - 155 lb.
leg curls 3 x 14 - 150 lb.
calf raises 3 x 16 each leg
wobble disk 2 min each leg
Results  
Time gym - 45 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing Just shorts and shoes and sunglasses! Of course I wore a helmet...

No comments: