weights

I had hoped to get in a quick run at lunch but no time. Rats. I find that some sort of easy cardio is essential when doing weights and intervals just to loosen you up so you can do it again. Oh well.

Except for the leg press which was very hard today everything felt fine. I feel like I'm giving my self the same amount of rest between sets as always but today I was barely able to do those last couple of reps for each of my leg press sets. The human body is fickle I guess.

The leg extension machine I usually use was out of order so I jumped over to this other brand. It was much harder. Curious actually as it felt almost exactly twice as hard as normal… so I had to cut my weight in half. Just one more blow to the ego. :)

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day
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 18
Results
Time
Distance
Pace
Equipment
Clothing

Cycle U CompuTrainer | core

Nice.

Even after a hard weekend and lots of leg busting work yesterday, today was still a good workout. I like that.

Thanks to Cycle University for their generous support and to my teammates for showing up and providing peer support.

Oh yeah, and I did my normal core routine today! By the skin of my freaking teeth but I did it. Martin gets a gold star.

We had a pretty full house at Cycle University again which is great! And I'm using a trainer that seems to work which is even greater.

On the agenda today was a modified 2 x 20 routine with some spikes/overs/hills sprinkled in. Good times.

I rode the first interval with my threshold set to 320 watts and it felt okay so I upped that to 330 for the second and made it! Yes. I'm hoping that soon I can start these workouts at 330 and go up from there.

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: 340
Average Speed: 22.53 MPH
Peak Speed: 24.92 MPH
Average Power: 273.05 Watts
Peak Power: 366.00 Watts
Average Pulse Power: 0
Average Watts/Kg: 3
Rolling Resistance after 5 Minute Warmup: 1.89 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: 4.0
Average SS: 0.0
Calories: 865.9

I'm noticing that my max heart rate for these threshold workouts is the same as on the Howe Street stairs; interesting. I bet it's just because the flight of stairs ends after about 60 seconds of effort otherwise I'm sure my heart rate would climb higher than here on the trainer…

At lunch I went down to the IMA and this time I was able to eek out my normal routine. Although I gotta say, there are a couple of exercises - like the back extensions - where I am weak. WEAK. That muscle seems to atrophy in record time.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast	5:00 AM - banana 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
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 20 hip abductors 3 x 30 - 100 lb.
Results
Time
Distance
Pace
Equipment	Road Bike
Clothing

Technorati Tags: Cycle University,CompuTrainer,Thumbprint Racing

Howe Street stairs | weights

Man, I was more than a little worried that this weekend had crushed my legs and that today would SUCK. It did not. Nice.

It did take me a bit to warm up on the stairs but once I did there was no fall-off as on some days and my time in the gym was not bad either.

I am STILL getting to the Howe Street stairs a little early to sneak in some warm-up walkers and it is still helping. Here's hoping I can keep this up. Today I got in five flights before Jim K showed up and then we got busy with our usual walk on, run one workout.

Last week my max heart rate was 163 and today it was 164; I guess that's as high as it goes for Martin on the stairs. Our last runner was up-two-down-one which is a great way to add some variety to the workout.

At lunch I went down to the IMA and although tired still managed a reasonable workout.

ALL the squat racks that have room for lunges were taken so I did them with dumbbells for the first time in ages. I tried 40 lb. in each hand and that was HARD. So hard I almost switched to lower weight but tried to stick it out. With a few wobbles and dabs I made it. Barely.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	stairs - 5:40 AM weights - 12:00 PM
Workout Type	intervals, strength
Weather	stairs - low 40s, dry, calm
Course	squats 10 - 45 lb 3 x 20 - 115 lb. lunges 3 x 20 each leg - 80 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 18
Results
Time
Distance
Pace
Equipment	Brooks Cascadia
Clothing	stairs - shorts, Craft short sleeve undershirt, long sleeve active T, thin gloves, cap

Technorati Tags: Howe Street stairs

core

Yikes…!

Today was my first day doing my core routine since 19 December. Not sure about you but when I take that much time off, especially when it comes to weak body parts, I can tell. Big time.

I had to decrease the time for the plank and the reps for some other exercises but I got through it. And hopefully I can be more regular now that the holiday break is over.

ASIDE - why is 'holiday' so often synonymous with lazy/unhealthy/fat? I suppose one could take a 'fitness holiday' instead of a 'holiday (read: break) from fitness' but most of us don't do that.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy	Got in 30 minutes of stretching at lunch. Much needed.
Time of Day	core - 5:30 AM stretching - 12:00 PM
Workout Type
Weather
Course	plank 2 min, 1:30 each side back extensions 3 x 30 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 20 - 100 lb.
Results
Time
Distance
Pace
Equipment
Clothing