Jones Rd, Cedar Grove, May Valley

What a great day!

I elected to head out with friends so had to start in the cold and fog but it burned off pretty quick and then I was able to shed my glove liners and wind vest. And we could see our shadow! So crisp and just so awesome.

My friend Tim Wood was in the process of lining up two back-to-back longer rides and he said he was going to take it easy so I jumped at the chance to disobey my doctor's orders (don't ride more than two hours at a time!). I know, I know... DUMB.

I did take it easy and spun up every hill and Tim even remarked that it looked like I was pedaling at a higher than usual cadence so mission accomplished. If the mission was to dilute my guilt that is.

As we were riding home Tim's rear tire suddenly started to leave a roster tails?! Turns out he was running tubeless and some glass had gotten wedged in the tire and sealant was spraying out. It did stop leaking air as fast as either of us thought it should but we got going again without having to put a tube in and he lost maybe 10 psi. Nice.

We basically chatted and ate the entire time.

I saw my good friend John Phillips on May Valley and as we approached Mercer Island I saw Aaron Shaw out with the HSP crew. Man there were a lot of cyclists out today... lots of STP jackets too.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast	6:00 Am - apple sauce, 1 scoop protein powder, 2 scoops Perpetuem, some Udo's Oil, banana, walnuts, tea
Lunch
Dinner
Workout Food	large bottle w/2 scoops Perpetuem, Hammer Bar, Shot Bloks
Injuries
Therapy
Time of Day	7:00 AM
Workout Type	endurance
Weather	upper 30s to mid 40s (but the sun made it feel warmer), dry, calm
Course
Results
Time	3:43
Distance	53 miles
Pace
Equipment	Redline Conquest Pro
Clothing	knit shoe covers, Roubaix knickers, knee warmers, Craft Active Classic Long Sleeve Baselayer, heavy long sleeve jersey, wind vest, Polypropylene gloves, OR Gripper gloves, cap

weights | core | Expresso exercise bike

Well, my weight is definitely back up to where it was before Shelley and did our juice cleanse last weekend.
I felt a little better on the bike today so opted for a longer course and went a little harder. The ride profile today was intimidating... the first half was a huge descent into this massive valley and then the second half was a big climb back up and out of the valley. It turned out not to be that hard and I resolved to keep the cadence up and spun as much as I could.

Sleep	6
Waking HR
Body Weight	6:30 AM - 179 lb. 12:00 PM - 179 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	gym - 5:00 AM ride - 12:00 PM
Workout Type	strength endurance
Weather
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 20/18/17 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 25
Results
Time
Distance
Pace
Equipment	Expresso exercise bicycle
Clothing

Technorati Tags: Expresso exercise bicycle

weights | core | Expresso exercise bike

Gym, Expresso exercise bicycle, repeat. That's my life these days.

On the up side I am getting slightly stronger in the gym but think I should not push it as my goal is not to get 'stronger', just to prevent strength from going away and stay fit.

At the IMA I just did an active recovery ride today. It just felt right I guess. It's too bad these summary screen shots don't show the course profile as some of the look really cool.

Sleep	7
Waking HR
Body Weight	12:00 PM - 178 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	gym - 5:00 AM trainer - 12:00 PM
Workout Type	strength active recovery
Weather
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 20/18/16 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 25
Results
Time
Distance
Pace
Equipment
Clothing

Technorati Tags: Expresso exercise bicycle

weights | core | south Lake WA loop + Mercer Island

Made it to the gym this morning after a bit too much wine last night. :( Frequent trips to the drinking fountain were called for today.

I felt all right except it felt like I could not do any push-ups for the life of me. Rats.

When I got home I snuck in a ride before work. For once the wind was coming out of the north so I got blown down to Renton for a change. I thought I was going faster than usual but my time was a couple of minutes slower so what do I know.

Out on the road I saw Mike Hone (didn't recognize me) and then Ryan Dean (did recognize and yelled hello). That was nice.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast	6:30 AM - 2 bananas, almond butter, tea
Lunch
Dinner
Workout Food	gym - water ride - 2 large bottles each w/2 scoops Perpetuem
Injuries
Therapy
Time of Day	gym - 5:00 AM ride - 7:30 AM
Workout Type	strength endurance
Weather	mid 40s, cloudy, dry, some wind
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 20/18/16 seated cable row 3 x 22 - 60 lb. ball leg lifts 3 x 15 each side crunch machine 3 x 20 twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 25
Results
Time
Distance
Pace
Equipment	Redline Conquest Pro
Clothing