Howe Street stairs | weights

You know that record I set last week for most flights of stairs ever completed in one session? Yeah, it's been bested. Today I did 19. Not bad if I do say so myself.

Sunday I realized how run down I was after four hard days and so yesterday I took it super easy and it paid off today. I'm not sure if I have taken enough time off but that should be evident by tomorrow or Friday at the latest. Anyway, today I felt fairly good again so that was nice.

I got in my usual five warm-up walkers prior to Jim K showing up and then when he got there we got busy.

The first runner was kinda doggy but the second and third felt okay. After the third runner I realized I was subconsciously pacing myself for a long workout so not wanting to hold back too much I tried to go as fast as I could on the fourth runner and was surprised that I could significantly increase the pace and not die before reaching the top. Nice.

At lunch I pushed my luck and went to the IMA to lift weights. I did feel tired but not overly so odds are I am doing too much but I was thinking to day that this lifting thing is not going to last much longer… I'm not convinced it's helping any and it just makes me tired for other workouts. Not so good. I'm thinking this week or next week will be my last in the gym and then I will transition to doing hills on the bike for strength. Plus, I am spending very little time on the bike. :(

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast	5:00 AM - PowerBar, water
Lunch
Dinner
Workout Food	stairs - large bottle w/1 tablet Nuun and 1 scoop HEED weights - water
Injuries
Therapy
Time of Day	stairs - 5:40 AM
Workout Type	strength
Weather	mid 40s, dry, windy
Course	stairs - Howe Street squats 10 - 45 lb. 3 x 20 - 115 lb. lunges 3 x 20 each leg - 75 lb. incline press 3 x 20 - 230 lb. leg extensions 3 x 20 - 50 lb. each leg leg curls 3 x 20 - 50 lb. each leg push-ups 21
Results
Time	stairs - 1:28:55
Distance	stairs - 19 flights (2.48 miles)
Pace
Equipment	stairs - Brooks Cascadia
Clothing	stairs - shorts, 2 long sleeve active Ts, short sleeve active T

Technorati Tags: Howe Street stairs

core

Except for my core routine today was all about doing pretty much as little as possible.

Yesterday made me realize that I was wiped out! In retrospect, I probably should have taken Sunday off as well. I guess four hard days in a row are too much for this old man.

So today I walked slowly to the gym, did my core exercises, walked slowly back to the car, drove home and took a long shower. Then at lunch I walked slowly to the IMA, did about 30 minutes of stretching, spent 15 minutes in the sauna, took another long shower and then walked slowly back to the office.

It was a good day.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy	30 min stretching 15 min sauna
Time of Day	core - 5:30 AM stretching - 12:00 PM
Workout Type	rest
Weather
Course	plank 3 min, 2 min each side back extensions 3 x 40 clam knee lifts 100 each leg side leg lifts 100 each leg leg scissors 100 twisters 50 each side - 12 lb. push-ups 16 hip abductors 3 x 30 - 100 lb.
Results
Time
Distance
Pace
Equipment
Clothing

Cougar, Montreux ride

"Listen to your body!"
"Know when to say when!"
"Be flexible, don't let your training schedule dictate what you do!"
"Take a rest every once in a while!"

Today I did none of these and it was repeatedly made obvious to me that instead of riding - up some steep hills no less - I should have taken the day off and hit the spa. Sometimes it's interesting how hard it is to recognize signs in yourself that would be totally obvious in others.

I rode down to Leschi to meet Ryan D. Let me tell you that in spite of turning the corner it's still frigging dark at 7:30 AM. And I had forgotten my light. Funny how you can see that it is dark and you know you need a light but you don't put two and two together until you are a mile from home and it's too late to turn around. Not knowing if it would be better to have Ryan ride in front of me or behind me (I didn't have a red flasher either) I opted for the side of the road closest to the curb and Ryan rode on my left.

Pretty much from the first moment I had to apply any kind of power to the pedals I felt like crap. My legs were heavy and slow and any effort at all would instantly make them feel like I had just sprinted all the way up Madrona out of the saddle.

I was hoping my legs would warm up but before I could give them a chance Ryan hit a pothole and got a pinch flat. Nothing like starting the ride out with fixing a flat in the dark and in the rain. I felt bad for Ryan. And of course my legs were cold when we started moving again.

As we were heading south on Rainier I had a glimmer of hope when Ryan looked at his power meter and said we could slow down a tad if I wanted. I think we did but I did not notice and decreased effort. It was going to be rough ride.

The first climb was McDonald's hill. Within about 50' I am in the granny and the Strava jokes commence. "You think our time will be the 200th fastest or the 201st?" "Strava needs a Lanterne Rouge award." So on and so forth.

The second climb (for me anyway) was the approach to Cougar and by the time we got to the Newcastle turn-off I was already about 100' behind Ryan. And he was going incredibly easy. Ouch!

ASIDE - it's times like this when you realize that pulling the plug is a very viable option. Did I do it? Of course not. I'm an idiot.

The third climb was up the easy side of Cougar. Once again I couldn't hold Ryan's wheel and had to catch up on the flats at the top. In fact, the only time I was able to ride ahead of Ryan today was on the descents because my bike has disk brakes and his brakes apparently kinda suck.

Between the bottom of Cougar and the start of Montreux you get about three blocks of respite and then your gradient meter goes into the red. As did my Lactic Acid meter. I was off the back from the word go and just watched Ryan ride away into the distance. To top off my pitiful situation, my back - which had started to act up yesterday during the race - decided that now was a good time flare up again. Nice. In the middle of the big, right hand bend I had to stop, put my foot down and stretch for about 10 seconds. I got back on, started riding and mercifully I soon saw Ryan riding back towards me so we could finish the climb together.

Most of the remainder of this ride is a blur but I managed to stick with Ryan. Until we got to that last rise as you approach I-90 on Mercer Island just before you get on the bike path. There he dropped me again.

And then crossing the floating bridge he was about to ride me off of his wheel on the freaking flats so I shouted at him. He thankfully slowed down and I was so out of breath it took me two lungs full of air to tell him that I was unfortunately not going to accompany him back down to Leschi and then up the switchbacks and instead was going straight the fuck home.

In the pedestrian tunnel I had to ride no-handed for a bit just to stretch my back again; luckily it did not get any worse and I made it home without further incident.

I didn't bonk today, I was just incredibly empty from the start. And it got worse from there. My shitty sleep schedule lately has also not been helping. Can you say rest? I need to learn how.

Looking at my Garmin data I'm blown away that I actually achieved a heart rate of 147! It seems every time I looked down I was in the 110s or 120s, on the climbs I only saw 131. Red flag anyone? Oh yes. Did I recognize it? Oh no.

Sleep	4
Waking HR
Body Weight
Body Fat
Breakfast	6:00 AM - avocado, applesauce, protein powder, walnuts
Lunch
Dinner
Workout Food	1.5 large bottles each w/3 scoops Perpetuem
Injuries
Therapy
Time of Day	7:00 AM
Workout Type	The intent was endurance, the result was junk miles.
Weather	low 40s, wet, windy
Course
Results
Time	3:21
Distance	44 miles
Pace	14.9 excruciating mph
Equipment	Rain Bike
Clothing	Sugoi shoe covers, Roubaix knickers, Roubaix leg warmers, Craft long sleeve undershirt, heavy long sleeve jersey, Curve raincoat, Polypropylene gloves, OR Gripper gloves, cap

Technorati Tags: Cougar Mountain,Montreux

Fort Steilacoom Off-Road Duathlon

Another first (as in a new activity) for Martin. Yes.

Today I participated in the second event in the Fort Steilacoom Off-Road Duathlon series put on by 4th Dimension Racing (that also happens to promote the most excellent NW Epic Series in the summer). The long course (the short version included a 6 mile bike leg) consisted of 5 km run, 15 mile bike, 5 km run.

The atmosphere was pretty relaxed. I showed up plenty early, hit the head, checked in, got my number, got the low down on how the transition area worked, hit the head again and then went back to the van to change and warm up.

I hopped on my bike - which I had not ridden since that one time many months ago when I realized my mountain biking injuries would prevent me from riding any cyclocross - to make sure it still shifted and stopped and figured one more trip to the bathroom was in order. Then I dropped my stuff (bike, cycling shoes, helmet, water bottle, gel) off at the transition area and put on my running shoes.

ASIDE - I was worried that running in cycling shorts was going to suck but hey, everyone else was doing it so I guess I was going to survive.

I went for something like a 1-mile jog to warm up, did some minimal stretching and then at about 20 minutes before the start decided I better hit the head yet again (am I an old man or what…?!) and finally went to the van to ditch the jacket and walked over to the start for the athlete's meeting.

GO!

Right away there were people ahead of me on the run and right away I was sucking wind. I don't have a great sense of pace while running and so was totally guessing at how fast I should go. I knew I needed to run faster than I normally do but not so fast that I would blow before I even finished the first leg of the race. After about one mile I was breathing pretty hard but figured I could maintain what I was doing so decided to hang on. Luckily I did hang on. After things got sorted out on the run, about three people were still able to reel me in and run by me. Oh well.

I did okay at the transition except I forgot to hit the lap button my Garmin watch. I'm still not sure what the best way to record data for a duathlon is… maybe I should read the manual? :) I think this thing has a running mode and a cycling mode but not having researched that the last thing I wanted to do at the transition was figure it out so I just didn't touch it and carried on.

The bike leg was pretty fun. About half of it was exactly the same as the cyclocross course that is run here so lots of the climbs, turns and descents were familiar.

That first lap on the bike felt really long. Funny how your perspective changes when you are racing. As I started lap two I somehow threw my chain off on the very first climb shifting from the big ring to the small ring up front. Damn. I had some speed so tried in vain to shift it back on while still moving but then I had to stop, get off and put it on by hand. Just as I got it on Michael B passed me. Shoot.

I was pretty certain Michael was going to do better than me on the bike leg so I was thrilled to have a lead heading into it. To squander it so quickly was a bummer. :)

I was able to get moving quickly and caught up to him and managed to hang onto his rear wheel for one lap but then inevitably and inexorably Michael rode away from me and all I could do was watch until he was out of sight. At some point during that second lap one other guy passed me and I was able to cling to his rear wheel until the last lap when I faded and got hung up in traffic.

There is a real art to maneuvering through lapped riders. You need to anticipate spots on the course where you can pass and frequently you need to dig a little deeper than you might otherwise go to pass them before a descent or a tight corner so you don't get hung up. I learned this but perhaps not fast enough.

ANOTHER ASIDE - some people in this race were funny. There was a pretty big recreational contingent ('cuz you know, I am SO serious about sports…) and at times you simply could not predict how they would act. One time I was approaching a woman from behind and yelled out, "Passing on your left!" and she did the classic move to the left. Another time we were on a very narrow trail and I yelled the same thing and this woman did absolutely nothing. No one was going to prevent her from achieving a PR I guess. As you approach the start/finish/transition you have to ride down two steps. It was cake if you had speed, you could just lift the front wheel and air it out. The second-to-last time I was approaching the steps it looked like I was going to hit them at exactly the same time as this other guy who was going much slower than me and I yelled out, "Let me by on your left!" and he slowed down, moved left and yelled back, "Watch out for these steps, they're really tricky!" Thanks buddy, by making me slow to a crawl you did indeed make them really tricky for me. Oh well, he probably thought he was doing me a favor. But seriously, after four laps wouldn't he think that I had been down these steps at least once already? Whatever.

I hit the transition for the second time and tried to make sure I tied my running shoes nice and tight so they wouldn't come undone during my second run and expose my newb status. I had worn my cycling cap and gloves during the first run but this time ditched them both as I was plenty warm. I probably could have ditched my arm warmers too but only so many thing can go through your mind in the seconds you have. So off I went.

Ow… right away I could tell this was going to be a slower run. Still, I somehow managed a slightly faster transition than the guy who had ridden away from me in that last lap and so I tried to focus on being efficient and set out to see if I could bring him back.

About one mile into the run I heard footsteps behind me and in the matter of a very few seconds this guy glides by me. We exchanged pleasantries.

Me: "Nice work!"
Him: "You too. This run sure doesn't feel as fast as the first…"
Me: "You think?"

And then he pulled away easy as pie. And in short order he caught and passed the guy in front of me that I was trying to catch. At this point it became pretty evident that I was not toing to catch anybody so I shifted into cruise control and probably slowed just a bit. After a few furtive glances behind me it seemed like a safe option as there was nothing back there.

With maybe .3 miles to go I struggled some but then the I could smell the barn and was able to finish. Whew.

As I crossed the line Roger M (the promoter) congratulated me and joked that this kind of event was a far cry from the long MTB races I did last summer. He's right.

If my Garmin data is correct I ran sub 6:30 miles during the first running leg and still managed to run about 7:00 miles during the second. I'm really happy with that because it felt like I was going MUCH slower. If you look at my heart rate which does this steady decline throughout the entire race it's probably a sign of 1) I'm not so fit, 2) I did not pace myself so well and 3) I'm coming off of three hard days. Then again, it felt at times on the bike (NOT on the runs…) that I could perhaps go harder if I had more motivation/focus. This race was basically a TT with lots of obstacles that required strategy in dispensing your effort thrown in.

All in all pretty fun and I would do it again. Two activities in one day is a great workout of nothing else. Oh yeah, I guess Michael had three minutes on my going into the last run and beat me by one minute. That's more motivation to come back too. :)

Here are all the pictures.

Sleep	5
Waking HR
Body Weight
Body Fat
Breakfast	6:00 AM - applesauce, protein powder, walnuts, large bottle w/3 scoops Perpetuem 8:30 AM - half a large bottle w/1 tablet Nuun and 1.5 scoops HEED
Lunch
Dinner
Workout Food	9:30 AM - gel race - one sip of HEED
Injuries	My right foot was fantastic! My back not so much, it started to act up on the second bike lap. Manageable but it got sore for sure.
Therapy
Time of Day	10:00 AM
Workout Type	race
Weather	40, dry, calm
Course	Fort Steilacoom Off-Road Duathlon
Results	Men - 6th Overall - 8th official results
Time
Distance
Pace
Equipment	Brooks Cascadia Cyclocross Bike
Clothing	bib shorts, knee warmers, Craft long sleeve undershirt, short sleeve jersey, arm warmers, knit gloves, cap

Technorati Tags: 4th Dimension Racing,Off-Road,Duathlon,Thumbprint Racing,Fort Steilacoom

Cycle U CompuTrainer

Fresh? Not so much. But that's okay, this has been a solid week and I'm good with that. Even so, my performance was not shabby.

There were only five us at Cycle University this morning but it was almost all of the stalwarts. As has been my habit lately, I setup camp next to Ryan D for motivation. As Martha used to say, "It's a good thing." And it keeps me honest.

Ryan and I both started this workout at a threshold setting of 330 watts and it just about killed me. I was so not warmed up and seriously struggling to keep my speed up. In a word - ouch! That first three-minute recovery was a godsend.

So much so that I decided I would not turn my power down and withhold judgment until after the second interval. Turns out this was a good move as I felt significantly better during and after the second interval - so much so that I felt I would be able to complete the workout at this setting.

If you look at the PowerTap data below you can see that my speed and cadence increased ever so slightly as the workout progressed. This is because I warmed up and finally got my legs back under me. I also shifted up one cog in the back as I was seriously struggling with maintaining the speed during that first interval and I have found that 21-25 mph is the sweet spot. Slower and it's artificially hard, faster and it gets too easy.

At some point Ryan upped his threshold power setting to 340 watts. I was unable to match that raise today; good for him! Up until this point his average watts were just one more than mine but then he slowly pulled away and finished with four more than me. And with his lighter body weight he of course killed my watts/kg. :) It's all about what you can find to motivate you isn't it? Oh yes.

I was hoping to get in a core workout today as well but my schedule did not accommodate my fitness goals.

Here is the CompuTrainer summary.

Name: CRIMINALE, MARTIN
Gender: Male
Athlete Type: Recreationa
Date of Birth: 0/0/1900
Weigh-in: 200
Track Position: 6
Finish Time: 00:00.00 Seconds
Anaerobic Threshold: 330
Average Speed: 23.49 MPH
Peak Speed: 26.82 MPH
Average Power: 271.65 Watts
Peak Power: 389.00 Watts
Average Pulse Power: 0
Average Watts/Kg: 3
Rolling Resistance after 5 Minute Warmup: 1.76 Pounds
Average HR: 0 BPM
Peak HR: 0 BPM
Average RPM: 0.0
Peak RPM: 0.0
Average PP: 0.0
Peak PP: 0.0
Average WPKG: 3.0
Peak WPKG: 4.3
Average SS: 0.0
Calories: 981.6

Sleep	5
Waking HR
Body Weight
Body Fat
Breakfast	4:30 AM - apple sauce, protein powder, walnuts, water
Lunch
Dinner
Workout Food	large bottle w/1 tablet Nuun and 1 scoop Cytomax
Injuries
Therapy
Time of Day	6:00 AM
Workout Type	intervals
Weather
Course	4 x 8 min, 15 min
Results
Time
Distance
Pace
Equipment	Road Bike
Clothing

Technorati Tags: Cycle University,CompuTrainer,Thumbprint Racing

Howe Street stairs | weights

Holy hate… I think today was the longest I have ever spent on this set of steps. And I still have two weeks to go! :(

It was emphatically driven home to me today that friends while working out can be essential so thank you Jim K for being here with me week in and week out. Stairs are hard. Alone they are sometimes unfathomable.

When I woke up it was raining hard. HARD. Like the proverbial spigot was stuck on wide f'ing open hard. As I looked outside I was thinking, "What's today again? Stair day? You have got to be kidding me…" But then the realization that someone else was counting on my presence dawned on me and slowly, ever so slowly, I climbed out of bed, got dressed and went downstairs.

As has been my routine this year I arrived at the stairs about 20 minutes early to get in some warm-up flights so that by the time Jim shows and we start running my legs can actually turn over at a reasonable rate. When I parked the rain was still pounding down and I was a big, whinny baby in the van as I procrastinated as long as possible. Finally I figured it was not that cold and I had already forgone the sleep I could have had if I had not shown up early so I might as well get out of my vehicle.

By the time I walked from 10th Ave down to the top of the steps I could already feel the rain soaking through my three shirts. Suck. But after my third walker my legs were feeling a little better and I was not freezing cold. Nice. Jim showed up right as I finished my fifth flight and so we got busy.

The first runner is always the mental hurdle. Invariably it's my worst flight but you have to push through the first in order for your legs to loosen up. Honestly, the second runner was not much better. Or the third.

Normally, assuming I am fresh for this workout, my runners slowly improve and the third one is the best. After that I get tired and they start to deteriorate again. Today I could tell I was not so fresh and so the improvement from one to three was small but then I also did not deteriorate so the endurance was good.

And the rain was easing up!

Today we did eight flights alternating walking and running and then our last two runners were of the up-two-down-one variety. I wasn't flying for those last two but I also did not slow down.

For the last handful of flights the sky dried up completely and when we finished there was much high-fiving. Next week we just add a walker and the last week it's all in for the big finale. Thanks Jim.

Weights were okay, I did feel some fatigue but that was expected.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	stairs - large bottle w/1 tablet Nuun and 1 scoop Cytomax weights - water
Injuries
Therapy
Time of Day	stairs - 5:40 AM weights - 12:00 PM
Workout Type	intervals, strength
Weather	stairs - 40, wet, some wind
Course	stairs - Howe Street squats 10 - 45 lb. 3 x 20 - 115 lb. lunges 3 x 20 each leg - 75 lb. incline press 3 x 20 - 230 lb. leg extensions 3 x 20 - 50 lb. each leg leg curls 3 x 20 - 50 lb. each leg push-ups 22
Results
Time	stairs - 1:20
Distance	stairs - 18 flights (the 15th and 17th flight were 1.5 each)
Pace
Equipment	stairs - Brooks Cascadia
Clothing	stairs - shorts, 2 long sleeve active Ts, short sleeve active T, cap

Technorati Tags: Howe Street stairs

Cycle U CompuTrainer | core

Best trainer workout of the winter season yet!

When I started on the trainer back in the fall of 2011 I was completing workouts at a threshold setting of 300 watts and today I started at 330 and finished at 350. Nice. Yes it was hard but for a change I did not lose focus and kept my RPMs up. Must be because it's my birthday. :)

What better workout to do on your birthday than a classic 2 x 20? One with hills.

I started the first interval at a threshold setting of 330 watts, I started the second interval at 340 and then in that dip in the second interval I upped my threshold setting to 350 watts and held it to the end.

Here are the CompuTrainer summary numbers.

Name: CRIMINALE, MARTIN
Gender: Male
Athlete Type: Recreationa
Date of Birth: 0/0/1900
Weigh-in: 200
Track Position: 6
Finish Time: 50:00.00 Seconds
Anaerobic Threshold: 350
Average Speed: 24.06 MPH
Peak Speed: 27.88 MPH
Average Power: 280.57 Watts
Peak Power: 399.00 Watts
Average Pulse Power: 0
Average Watts/Kg: 3
Rolling Resistance after 5 Minute Warmup: 1.82 Pounds
Average HR: 0 BPM
Peak HR: 0 BPM
Average RPM: 0.0
Peak RPM: 0.0
Average PP: 0.0
Peak PP: 0.0
Average WPKG: 3.1
Peak WPKG: 4.4
Average SS: 0.0
Calories: 901.7

At the gym things went well.  It was pretty much the same old thing meaning some exercises were easier and others were harder but I got the core routine box checked.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast	5:30 AM - gel
Lunch
Dinner
Workout Food	trainer - large bottle w/1 tablet Nuun and 1 scoop Cytomax
Injuries
Therapy
Time of Day	trainer - 6:00 AM core - 12:00 PM
Workout Type	intervals
Weather
Course	trainer - 2 x 20 plank 3 min, 2 min each side back extensions 3 x 40 clam knee lifts 100 each leg side leg lifts 100 each leg leg scissors 100 twisters 50 each side - 12 lb. push-ups 20 hip abductors 3 x 30 - 100 lb.
Results
Time
Distance
Pace
Equipment	Road Bike
Clothing

Technorati Tags: Cycle University,CompuTrainer,Thumbprint Racing

Today is my birthday! Happy birthday to me!

Feel free to wish me a happy birthday.

treadmill run | weights

I was a little tired this morning because I could not go to sleep very fast last night and then I woke up at 4 but the run felt good.

This was my first 'fast' run in ages. And by ages I mean months(?).

Weights also went well and today I realized that I definitely don't want to go any heavier than what I am currently lifting. It's not much but what am I trying to do? Just build some muscle endurance is all, nothing else.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	run - 5:30 AM weights - 12:00 PM
Workout Type
Weather
Course	treadmill - 1% incline, 5 min at 7:30, 15 min at 6:58, 5 min at 6:30, 4 min at 6:00, 1 min at 5:30 squats 10 - 45 lb. 3 x 20 - 115 lb. lunges 3 x 20 each leg - 75 lb. incline press 3 x 20 - 230 lb. leg extensions 3 x 20 - 50 lb. each leg leg curls 3 x 20 - 50 lb. each leg push-ups 19
Results
Time	run - 30 min
Distance	run - 4.4 miles
Pace
Equipment	Hoka Combo XT
Clothing

treadmill run | core

In spite of the fact that I now have moon boots for running I was still a little sore and tight after yesterday's outing.

These new shoes are really helping my right foot. I feel like my stupid injury can finally heal up while I continue running. Nice. Of course I was expecting some soreness from a long run but these things have been remarkably effective.

Sleep	6
Waking HR
Body Weight	7:15 AM - 178
Body Fat	8
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy	Did some stretching after my run, it was much needed.
Time of Day	core - 5:45 AM run - 11:45 AM
Workout Type	active recovery
Weather
Course	treadmill - 1% incline plank 3 min, 2 min each side back extensions 3 x 40 clam knee lifts 100 each leg side leg lifts 100 each leg leg scissors 100 twisters 50 each side - 12 lb. push-ups 19 hip abductors 3 x 30 - 100 lb.
Results
Time	run - 30 min
Distance	run - 4 miles
Pace	7:30 min/mile
Equipment	Hoka Combo XT
Clothing

urban run

I think I recovered pretty well from yesterday, bonus.

So when I got the email from Lane S that he was going to, "run 16 miles at about 7:30 pace with my friend John from college" I was like sure, I'm in.

When was my last run? Oh, about two weeks ago. And it pretty much killed me.

Whatever, nothing like getting in over my head. Again.

I forgot to mention that John ran at the collegiate level with Lane back when they were both in college. Thank goodness for me he was coming back after a 15 year hiatus. Whew!

We met at the Green Lake Starbucks and since everyone arrived promptly we didn't waste any time and headed right out counter-clockwise around the lake. Without looking I had pressed start on my watch and after a couple of minutes I glanced down to see if I had hit the button correctly or not and saw that it was still trying to connect with satellites. Rats. This went on for practically eight minutes until finally it found them and I had press start again. I'm guessing we ran about one mile during this time based on our pace. I guess the cloud cover was pretty thick.

The forecast said upper 30s but I felt fine and was glad I had opted for shorts. I still just hate tights for running… And it was dry. Nice. And, in spite of Lane's message we were doing about 8:00/mile instead of 7:30 so I figured I could hang just fine. It was going to be a good day.

John suggested we loop the lake and then head back down Ravenna and into the Arboretum but that sounded like a super boring route to me so I chimed in with Discovery Park and lucky for me both Lane and John were on board.

I was doing fine to Ballard. The first hill had me worried for some reason but climbing up to Discovery Park was not a problem. And then on the dirt trail I felt a little refreshed! I guess I just like trails more than roads and sidewalks. We made a quick pit stop at the restroom on the bluff in the park where I had my gel and then headed back across the locks this time.

ASIDE - about a third of the loop trail was still covered in snow. Even more fun. :)

As we hit the wood bridge that crosses the train tracks just above the locks no less than three groups of about eight women each were running the other direction. Wow. Must have been a big club or something. The water was thundering through the sluice at the locks - very cool to see!

I had a slight low point as we exited the locks and ran along some train tracks and then the rain started. And it got colder. It felt like my legs were slowing down some but then as we turned left and climbed back up to Green Lake I felt fine! Go figure.

What a relief to be able to log a longer (for me) run and not suffer. Two weeks is about the max I think I can take off and still jump back in. And I will need to get in some shorter/faster runs if I want to do this duathlon thing.

Thanks Lane and John for letting me tag along.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast	5:00 AM - half an avocado, apple sauce, protein powder, banana, walnuts
Lunch
Dinner
Workout Food	small bottle w/1 tablet Nuun and 1 scoop Cytomax, 1 gel
Injuries
Therapy
Time of Day	7:30 AM
Workout Type	endurance
Weather	upper 30s, dry at first, some rain by the end
Course
Results
Time	about 2:20
Distance	17 miles
Pace	8:21 min/mile
Equipment	Hoka Combo XT, hand held bottle
Clothing	shorts, Patagonia short sleeve shirt, Patagonia long sleeve Merino wool shirt, SmartWool hat, Patagonia gloves

University of Washington tunnels

The University of Washington campus is HUGE. Not only is the campus big, each building has nooks and crannies especially the older architecture. And what else does old architecture have especially when it's situated on top of a massive heating/cooling/electrical infrastructure? Tunnels of course.

Here are some CAD files of said tunnels.

http://www.reddit.com/r/SeattleUrbEx/comments/ndh5e/redditor_posts_cad_files_of_uws_underground/

Here is a PDF of the tunnels.

Field trip anyone?

Technorati Tags: University of Washington tunnels

Seattle Multisport CompuTrainer

Ah, indoor trainer; how do I love thee? Let me count the ways…

Yep, I couldn't think of any either.

Team ride - aborted.
CompuTrainer - long time no see. And by 'long time' I of course mean 24 hours.

I woke up today and although the temperature was over 40 degrees, there was still a lot of snow on the side streets on top of Capitol Hill so I figured one more day of indoor riding would be the judicious/safe option and would not kill me. That was the theory anyway.

Since Cycle University was booked this morning today we headed over to Seattle Multisport.

I was going to meet a couple of teammates for two hours at 10 AM and for some reason I decided that getting in an extra hour was a good thing so I headed over at 9. I'm pretty sure this kind of genius is genetic and can't be taught.

Here is my first 50 minute workout. Those peaks are at 105% of threshold.

It was just me and this woman and all I had was Salt on the DVD player for motivation but I did okay. It seems that the last time I was at Seattle Multisport about 11 months ago I was feeling pretty spry as my threshold was set to 345 watts. Being male and having an ego I did not dial it down. Oof… Thank goodness for that warm-up.

With about 10 minutes to go in this workout Greg K, Tim F and Corrie M showed up and announced that a skills clinic we were planning on attending at 1:00 PM had been cancelled because of the road conditions and so Greg was planning on riding for three hours. Oops.

Not only is it not smart to head out of the blocks this hard when you are looking at four hours of work, four hours was going to be an all time record on a trainer for me if I stuck it out. Funny how when you get yourself all psyched up for three(!) hours and someone suddenly informs you it will be four you feel kind of small.

Here is my second 50 minute workout. These peaks were only at 90% of threshold.

This was intended to be a 'warm-up' for everyone else so I played along and dropped my threshold setting down to 330 watts. By the end of this session I felt pretty warmed up tired. 10 minute hills are hard!

Since this was going to be the mammoth trainer session I brought along not just drink but also food. And I was eating while riding! I figured I had to… and in retrospect it saved my bacon.

Here is my third 52 minute workout. These peaks are at 86% of threshold.

With some apprehension I kept my threshold set to 330 watts. This was surprisingly hard but also super quality and except for stopping pedaling three(?) times for about 3-4 seconds each time I made it to the finish. Whew.

A few minutes into this workout Lane S showed up. Nice.

After the resistance was gone I ate the last of my food, started my third bottle and felt like I was going to cramp the next time I swung my leg over the saddle. Yikes!

Why sure, let's do another. Here is my fourth 60 minute workout. These last three peaks are at 115% of threshold and the hardest three-minute interval is 105%. :(

Oh yes, the wheels came off. Big time. I'm no superman and will readily admit this was a bit ambitious for me but hey, you gotta try sometimes.

Corrie packed it in before we even started this one. No shame in that though. And about 10 minutes in Tim also hit the wall. I feel you Tim.

I started this workout at 330 watts. After having to stop pedaling at least four times in the first 20 minutes I dialed it down to 320 watts. And you know what? I could not tell the difference. Go figure. I would get one minute into those three-minute intervals and my legs would load up so bad I just had to coast. After that second three-minute interval I turned the threshold setting down to 310 watts and STILL had to quit pedaling once during the hardest three-minute intervals. Crap. With a supreme effort I made it all the way through the last three-minute interval at 310 watts. Victory!

The next two intervals were just 60 seconds long. Anyone can go hard for 60 seconds, right? Right… Those first 30 seconds are at 115%. Killer! But the next 30 are at 90%. Actually even more killer! I made it thankfully and by this time I got a second (fourth?) wind just knowing it was all going to end soon and so for that last 30-second interval I increased my cadence before the thing started (Lane's advice) and sort of 'floated' through it.

God did it feel good to be done.

I did not cramp getting off the bike but I came close. And I had drained my third bottle. Man you sweat a lot on these darn trainers.

I tried hard to keep my speed between 20-25 mph the entire time. I have found that if you go faster than 27 the resistance drops off and if you slow to less than 20 it can get excruciatingly hard. Mostly I was around 22-23 until the end where I dropped off to 20-21.

After we all told each other how hard that workout was three or four times Greg, Lane and I went across the street to Uneeda Burger and had some quality recovery food. Then I went home, took a loooong shower and did nothing else.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast	5:00 AM - apple sauce, protein powder, walnuts, water 7:00 AM - 2 eggs, half an avocado, some salmon, cauliflower
Lunch	1:30 PM - burger w/fried egg, onion rings, water
Dinner
Workout Food	3 large bottles each w/1 tablet Nuun and 1 scoop Cytomax, 6 Perpetuem Solids, 1 flask gel
Injuries
Therapy
Time of Day	9:00 AM
Workout Type	intervals
Weather
Course
Results
Time
Distance
Pace
Equipment	Road Bike
Clothing

Technorati Tags: Seattle Multisport,CompuTrainer

Cycle U CompuTrainer

Tis the season for indoor cycling I guess. Unless you have lots more free time than I do.

Thanks to stalwarts like Ryan D and Tony B for showing up - company, especially good company - is SO important for these workouts.

New milestone for me today, I set my threshold power at 330 and never had to quit pedaling even once during the workout. Nice. Not such a big deal for some people but I seem to have a tendency to lose focus/get tired and stop pedaling for a few seconds at least once in a workout… Not today.

And, not that it's a  big deal since the resistance falls way off in this workout, but I was able to increase the threshold setting to 340 watts a few minutes into the last interval and then about half way through I bumped it up to 350 and rode the last eight minutes there.

Maybe next time I try starting a little higher than 330.

Here is the CompuTrainer summary.

Name: CRIMINALE, MARTIN
Gender: Male
Athlete Type: Recreationa
Date of Birth: 0/0/1900
Weigh-in: 200
Track Position: 6
Finish Time: 02:00.00 Seconds
Anaerobic Threshold: 350
Average Speed: 23.22 MPH
Peak Speed: 25.98 MPH
Average Power: 280.23 Watts
Peak Power: 378.00 Watts
Average Pulse Power: 0
Average Watts/Kg: 3
Rolling Resistance after 5 Minute Warmup: 2.04 Pounds
Average HR: 0 BPM
Peak HR: 0 BPM
Average RPM: 0.0
Peak RPM: 0.0
Average PP: 0.0
Peak PP: 0.0
Average WPKG: 3.1
Peak WPKG: 4.2
Average SS: 0.0
Calories: 1160.4

And here is my data.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast	5:00 AM - banana 5:30 AM - Perpetuem
Lunch
Dinner
Workout Food	large bottle w/1 tablet Nuun and 1 scoop Cytomax
Injuries
Therapy
Time of Day	6:00 AM
Workout Type	intervals
Weather
Course	40 min under over
Results
Time
Distance
Pace
Equipment	Road Bike
Clothing

Technorati Tags: Cycle University,CompuTrainer,Thumbprint Racing

weights

Okay, my legs are still flagging some but once I got going in the gym it was fine.

Late last night the precipitation started again but this time it was freezing rain instead of snow so there was a 1/4" crust on top of everything. The crust let people do stuff like this.

Although there were a grand total of three people (including me) at the gym today, my leg extension machine of choice was still busted so I had to use that weird one which makes the weight seem twice as heavy as on any other machine.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	5:30 AM
Workout Type
Weather
Course	squats 10 - 45 lb. 3 x 20 - 115 lb. lunges 3 x 20 each leg - 75 lb. incline press 3 x 20 - 230 lb. leg extensions 3 x 20 - 25 lb. each leg leg curls 3 x 20 - 50 lb. each leg push-ups 22
Results
Time
Distance
Pace
Equipment
Clothing

Cycle U CompuTrainer

Good friends are good to have.

Seattle schools were shut down, the UW was shut down, Metro buses were running on emergency snow schedules; hell, even Cycle University was officially shut down. But we still showed up and trained.

Say hello to the (hilly variant) of the 2 x 20 workout.

With more than a small amount of trepidation I selected 320 watts as my threshold power this morning. Yesterday was tough and the day before that even tougher so I was not at all sure what I was capable of. Luckily I guessed right.

Half way into the first interval I was feeling like I could finish it and by the end I had made up my mind to up the threshold setting a tad for the second interval so I started that at 330.

Half way into the second interval I upped the threshold power setting to 340 and with three minutes left I upped it again to 350. Ouch.

Joining me today were Greg K and Ryan D. Greg put on a fantastic snowboard movie and for a bit I was able to watch it and sort of enjoy it. But… somewhere around five minutes into the second interval I had to focus and once I upped my power setting to 340 I did not look at the screen so much. :) Still, amazing footage.

Greg had ben off the bike for a week skiing and did really well! And Ryan was Mr. Consistent as usual and never looked like he was in distress. Nice.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast	5:00 AM - 3 Perpetuem Solids, water 6:00 AM - gel
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	6:00 AM
Workout Type	intervals
Weather
Course	hilly 2 x 20
Results
Time
Distance
Pace
Equipment	Road Bike
Clothing

Training may have been smart but I drove the van to Cycle U. Dumb. Once on the way down I pitched it sideways and then with an extra inch of snow on the ground for the drive home I did it again two more times. Exciting stuff. At least the streets were empty.

Technorati Tags: Cycle University,CompuTrainer,Thumbprint Racing

Howe Street stairs

Just in case you were wondering, although cycling and running don't seem to use the same major muscle groups, fatigue from one activity does carry over to the other. Yep, it sure does.

My first time up the stairs today was scary it felt so bad… After yesterday's workout it's no wonder. This was the first time I questioned my strategy of showing up early to get in some 'warm-up walkers' and almost went back to the car to sit down and wait from Jim K.

In the end I kept walking and in retrospect I guess it did help some… it's just that not much was going to help me today.

I got in five walkers before Jim showed up and then we did 11.5 flights together. We got in five runners, the fourth of which was up-two-down-one which in my fatigued state was a godsend.

This year Jim has only really been faster than me on the first runner and then once I warm up I can leave him behind but today he was 'half wheeling' me all the way until the fourth runner. Way to go Jim! And that last runner? YIKES. I literally slowed to a walk after each section of steps once I crossed Broadway. I was a sad sight. The feeling was like my legs were slowing down more and more until I could barely take a step.

Needless to say The last walker was a huge relief.

Oh yeah, I forgot my water bottle. :( On the up side there was not much snow or ice on the stairs at all, just crossing Broadway and the rest was totally clear. Nice.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast	5:00 AM - banana, water
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	5:40 AM
Workout Type	intervals
Weather	mid 30s, dry, calm
Course	Howe Street
Results
Time
Distance
Pace
Equipment	Brooks Cascadia
Clothing	Under Amour boxer briefs, Mountain Hardware tights, Craft long sleeve undershirt, SmartWool long sleeve shirt, SmartWool hat, Patagonia gloves

Technorati Tags: Howe Street stairs

Cycle U CompuTrainer | snow hike

Like a lot of my teammates I did not get outside to ride yesterday as that is when the snow started falling in earnest here in Seattle.

Luckily one of our sponsors is Cycle University and they have a first-rate training facility.

I met Ryan D and Dean J and we did two 60-minute workouts. Nice.

And by nice I of course mean hard! I think this is the first time I have bonked on the trainer.

Starting this early in the morning there is a limit to how much food I can eat prior to the ride and I should have known better and brought some snacks or something more substantial in my bottle. Live and learn.

Here is our first workout.

Name: CRIMINALE, MARTIN
Gender: Male
Athlete Type: Recreationa
Date of Birth: 0/0/1900
Weigh-in: 200
Track Position: 6
Finish Time: 02:00.00 Seconds
Anaerobic Threshold: 330
Average Speed: 23.28 MPH
Peak Speed: 26.12 MPH
Average Power: 275.99 Watts
Peak Power: 396.00 Watts
Average Pulse Power: 0
Average Watts/Kg: 3
Rolling Resistance after 5 Minute Warmup: 2.11 Pounds
Average HR: 0 BPM
Peak HR: 0 BPM
Average RPM: 0.0
Peak RPM: 0.0
Average PP: 0.0
Peak PP: 0.0
Average WPKG: 3.0
Peak WPKG: 4.4
Average SS: 0.0
Calories: 1040.0

As you can see I started with my threshold power set to 330 watts for the first(?) time and managed to hang on. Yes. That second-to-last two-minute interval is a bitch. Truth be told, I had to quit pedaling for a couple of seconds just before that interval, you can see the dip in my power file below.

And here is the second workout.

Name: CRIMINALE, MARTIN
Gender: Male
Athlete Type: Recreationa
Date of Birth: 0/0/1900
Weigh-in: 200
Track Position: 6
Finish Time: 00:00.00 Seconds
Anaerobic Threshold: 320
Average Speed: 21.85 MPH
Peak Speed: 26.60 MPH
Average Power: 258.18 Watts
Peak Power: 389.00 Watts
Average Pulse Power: 0
Average Watts/Kg: 3
Rolling Resistance after 5 Minute Warmup: 2.11 Pounds
Average HR: 0 BPM
Peak HR: 0 BPM
Average RPM: 0.0
Peak RPM: 0.0
Average PP: 0.0
Peak PP: 0.0
Average WPKG: 2.8
Peak WPKG: 4.3
Average SS: 0.0
Calories: 914.7

I tried to ride this at 330 watts too but that dream only lasted about 120 seconds and after that first spike I caved and dropped the threshold power setting to 320 pronto. Holy crap did my legs feel burnt.

I slowly managed to pull it back together but you can see from the power file below that I quit pedaling three times for a couple of seconds each time just to catch my breath. Also, my legs were DYING.

About half way through this second workout I realized I was running out of calories but what can you do? It was one of those rides where you just meter your output and try to survive. Ryan was Mr. Steady and just did not waver - way to go.

After this was all said and done I RAN home and ate food. Bonking is not a good feeling.

After shoving food in face Shelley and I decided to hit the mountains for a walk in the snow! It was absolutely gorgeous out and the snow that was falling was so dry you never needed any rain gear. I like that. Unfortunately Shelley had her heart set on snowshoeing and the place I took her ended up being just a hike in the snow and we never needed our snowshoes so after a bit we turned around. My bad. On our way back to the car we passed a family that must have been determined to wear their snowshoes at all costs and man were they moving slow… tennis shoes would have been better than snowshoes. Too bad I forgot my camera!

Sleep
Waking HR
Body Weight
Body Fat
Breakfast	5:00 AM - banana, gel
Lunch
Dinner
Workout Food	trainer - large bottle w/1 tablet Nuun and 1 scoop Cytomax, water
Injuries
Therapy
Time of Day	trainer - 6:00 AM hike - 11:30 AM
Workout Type	endurance, intervals
Weather
Course
Results
Time
Distance
Pace
Equipment	Road Bike
Clothing

Technorati Tags: Cycle University,CompuTrainer,Thumbprint Racing

Go Paul E!

A friend of mine just got into the Dirty Kanza 200.

First of all, congratulations Paul, this event only accepts 350 entrants and this year it sold out in 2:38. Amazing.

Secondly, how cool is this race? That's rhetorical, it's freaking epic.

• It is 200 miles long.
• It is on dirt.
• It is a ROAD race for ROAD bikes.
• There is no support.
• Check out the scenery. Oh god, what amazing scenery…

From the rider's bible.

"If you do not feel you are prepared to meet such a challenge, please stay home. (For your sake, as well as ours.)"

Technorati Tags: Dirty Kanza 200,Shoestring Racing,Paul Errengton

team ride

Woke up at 4. Not good.

Other than that today was a really nice ride. And by 'really nice' I mean the following.

• It was really cold.
• It was really wet.
• My feet got really frozen.
• My hands got really, really frozen.
• I got really humbled.
• I really ran out of energy.
• The last two miles were ridden really slowly.
• Damn was I really glad to get home.

Team ride, yes! Too bad when I got to the start 'team' meant just Lane S. Oh well, some company is way better than none so off we went. With the weather forecast suggesting the possibility of snow in the hills we opted for a flatter route and we only experienced rain for 99% of the ride so that was good.

At the beginning I was feeling a bit tired from yesterday and climbing the McDonald's hill was a bit of a wakeup call as I was probably in contention for a Strava lantern rouge… :( But once over the top I sort of got into a groove and was (I thought) able to sustain a reasonable pace which was just over 20 mph.

The rain was steady but not so hard and for now I was staying warm.

We pitted briefly at the Squak Mountain State Park so I could hit the head. Pretty convenient location if you ask me.

Climbing Cedar Grove I was feeling good! Lane is a horse and so any time I can match him I feel lucky and I was sorta half-wheeling him on the climb. Not intentionally of course. And across the top I took the lead and still felt good. Here comes Martin!

By the time we hit Jones Road my feet and hands were soaked (okay, maybe they had been wet for longer but I was just noticing it now) and they started to get cold. I wasn't slowing down yet but in the back of my mind I suddenly realized that I had not eaten very much and that on cold days you burn some extra calories…

As we pulled into Renton someone flipped the switch and my legs shut down.

Of course this corresponded with some guy passing us on the Renton Airport access road and so as soon as we got onto Rainier Lane took the front and jacked up the pace. I mean he caught this guy pronto. By now I was clinging to Lane's rear wheel.

What happened when Lane caught this guy? He jumps past of course! OUCH. It was right at the base of that little, insignificant little rise as you head north on Rainier and I was in the hurt locker. It felt like one of those little, tiny basket lockers that only holds one pair of shoes and your towel - not very comfortable!

As we crested this rise I was about 10' behind Lane and this guy was shelled good and proper. Lane maintained something like 23 mph up the rest of Rainier and it was all I could do draft him.

There was a short respite as we rode to Seward Park during which I got along side Lane and tried to chat him up in a bold attempt at bluffing him but once we rolled onto Lake WA Blvd he called that bluff and took off. I scrambled for his wheel - by now my hands and feet were lumps of ice - and had to really concentrate not to get dropped. About a half mile north of Stan Sayres Park I DID get dropped. How embarrassing to have someone just ride you off their wheel on the flats!

As I sat up I meekly cried out to Lane to slow down and he graciously complied. Thank you Lane! I mentioned he was keeping a stout pace on Rainier and he responded with something to the affect of, "I'm finally getting warmed up!" Nice. I suck.

In a blatant attempt to interject a rest stop in the ride I suggested we stop by the site of our new house so he could check it out and thankfully he was excited about that so I got a couple of minutes off the bike. I felt ridiculous gasping for air while I was trying to explain the floor plan to him.

Climbing up from the lake was basically me getting dropped about six times and then catching Lane at stop signs, etc. And then I would get dropped again.

Once we finally parted ways after exiting Interlaken (where we got dumped on by some pellet snow) I freaking lunged for the granny gear as I climbed up 10th Ave. E. That last bit of riding was not pretty.

I forgot my heart rate strap, it would have been nice to see how the fatigue and cold affected me. It also makes me wish I had a power meter for my rain bike. Funny how now that I have all the toys I swore off for so many years I want to use them all the time. Nerd.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast	5:00 AM - big bowl of apple sauce, protein powder, walnuts, 2 bananas
Lunch
Dinner
Workout Food	1.5 large bottles each w/3 scoops Perpetuem, half a Promax bar
Injuries
Therapy
Time of Day	8:30 AM
Workout Type	endurance
Weather	mid 30s, wet, some wind
Course
Results
Time	3:34:12
Distance	56 miles
Pace
Equipment	Rain Bike
Clothing	Sugoi shoe covers, Roubaix knickers, Roubaix leg warmers, Craft long sleeve undershirt, short sleeve jersey, arm warmers, Curve rain jacket, OR Gripper gloves, OR overmits, cap

Cycle U CompuTrainer | core

Nice.

Today at Cycle University I started the trainer workout at a threshold setting of 330 watts and did NOT have to back off. Goal one accomplished.

And at lunch I was again able to finish the usual amount of reps in my core routine. Nice way to cap the work week I must say.

This morning we tried a new workout - I thought it was a good one.

In case you can't make it out, that first interval is FORTY MINUTES LONG. That's a long time for people like me; especially with not much warm-up. But I did it. Thanks to Ryan D and Tony B for being there, company is king for me when riding the trainer.

That second to last hill in the first interval was killer. Much harder than the last one. It's two minutes long and all the previous 'hills' are just 60 seconds. And it's at 110% of your threshold power.

That last interval was harder than I thought. You finish the big one thinking, "Whew, the workout is over!" Wrong. I had to re-gather my focus.

When it was all said and done my right knee felt a bit sore, like I had been pushing a huge gear for ages, which I had not. It felt fine by the time I got home so all is most likely well.

Here are the numbers.

Name: CRIMINALE, MARTIN
Gender: Male
Athlete Type: Recreationa
Date of Birth: 0/0/1900
Weigh-in: 200
Track Position: 6
Finish Time: 02:00.00 Seconds
Anaerobic Threshold: 330
Average Speed: 22.64 MPH
Peak Speed: 25.92 MPH
Average Power: 277.26 Watts
Peak Power: 380.00 Watts
Average Pulse Power: 0
Average Watts/Kg: 3
Rolling Resistance after 5 Minute Warmup: 2.14 Pounds
Average HR: 0 BPM
Peak HR: 0 BPM
Average RPM: 0.0
Peak RPM: 0.0
Average PP: 0.0
Peak PP: 0.0
Average WPKG: 3.1
Peak WPKG: 4.2
Average SS: 0.0
Calories: 1029.4

At lunch I got down to the IMA and did my core thing. The back extensions are still super hard, I feel like my back is just phenomenally weak (which it probably is after almost three weeks off) and I'm pretty stoked to have gotten in three days of core this week.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast	5:00 AM - banana, water 5:30 AM - gel
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	trainer - 6:00 AM core - 12:00 PM
Workout Type	intervals, endurance
Weather
Course	plank 3 min, 2 min each side back extensions 3 x 40 clam knee lifts 100 each leg side leg lifts 100 each leg leg scissors 100 twisters 50 each side - 12 lb. push-ups 18 hip abductors 3 x 30 - 100 lb.
Results
Time
Distance
Pace
Equipment	Road Bike
Clothing

Technorati Tags: Cycle University,CompuTrainer,Thumbprint Racing