weights | core | Mercer Island, south Lake WA loop

Nice. I hit the weather window perfect today.

I got to the gym as soon as it opened up, blasted through my workout (which means it took me 55 minutes instead of 60), zipped home, grabbed some food and got out on the bike.

By this time it was a little warmer so I didn't have to dress like an Eskimo and it stayed dry until I got home! As I stepped out of the shower it was pouring. I love that. :)

Since I felt like I had been wearing a grove around the outside of this same loop that I ride all the time lately, I totally switched it up. I have been going counter-clockwise but today I went clockwise... Did I just blow your mind or what? I know, I know, Martin is nothing if not unpredictable.

And for a change I pushed the pace in a couple of sections. I was feeling great when I hit the island and a few miles in I caught this guy in a Stanley kit and slowly passed him. I'm not sure what my speed was at the time but I do recall ramping it up just one notch as I went by and then holding it. Of course he sped up and latched onto my wheel.

In the past this might have encouraged me to speed up even more but 1) I'm still not supposed to go really hard and 2) I don't think I could have gone much harder if I wanted to truth be known. But I was determined not to slow down at least and I managed to do that all the way to the east channel bridge. Whew.

Then as I was approaching the south end of the lake and riding along the Renton Airport access road I caught three more guys. We had a tailwind by this time so I just kept the effort constant and sped up as much as the wind allowed me to. As we pulled onto Rainier Ave. one of the three yells, "Nice pull...!" Thanks guy. As we hit Rainier and got going the wind was fully behind me and I was still feeling great so I upped the pace again and held it all the way to Seward Park Ave. Ouch. But it was that good kind of pain where you feel like you metered your effort pretty perfect. And I had dropped those three long ago. Bonus. My fragile ego needs these tiny victories.

From there I just cruised home with a big smile on my face.

Oh yeah, I saw John Ospina and Pat Burke twice! Once as I was heading south on the east side and then again as I was heading north on the west side. That was fun.

Sleep	6
Waking HR
Body Weight	1:00 PM - 177 lb.
Body Fat	7
Breakfast	6:00 AM - tea 7:15 AM - Hammer Bar 9:30 AM - banana
Lunch	12:30 PM - Smoothie 2.0
Dinner
Workout Food	2 large bottles each w/2 scoops Perpetuem
Injuries
Therapy
Time of Day	weights - 8:00 AM ride - 9:40 AM
Workout Type	strength endurance
Weather	mid 40s, dry, windy
Course	leg extensions 3 x 22 - 115 lb. leg curls 3 x 22 - 120 lb. donkey kick 3 x 22 - 70 lb. (right leg only) incline leg press 3 x 22 - 45 lb. (right leg only) shoulder press 3 x 22 - 40 lb. lat pull-down 3 x 22 - 75 lb. knee push-ups 20/20/17 seated cable row 3 x 22 - 60 lb. ball leg lifts 3 x 15 each leg crunch machine 3 x 20 twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 30
Results
Time	weights - 55 min ride - 1:46
Distance	ride - 32 miles
Pace	ride - 18.1 mph
Equipment	Redline Conquest Pro
Clothing	ride - knit shoe covers, Roubaix weight leg warmers, bib shorts, Craft Active Classic Long Sleeve Baselayer, heavy long sleeve jersey, knit gloves, cap