L'uomo della sofferenza costante

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Lake in the Hills,IL 
Today
Cloudy High 55FLow 38F
  • Temp: 55F
  • Hum: 94%
  • W: 8mph NE
FRIDAY
Sunny
High 63F
Low 40F
SATURDAY
Sunny
High 58F
Low 46F
SUNDAY
Patchy light drizzle
High 61F
Low 53F
MONDAY
Cloudy
High 64F
Low 58F

August 6

This is a bit disturbing... http://www.dailyherald.com/story/comments/?id=312026#storycomments Gangs in Lake in the Hills.  The gangs are located in the area of the old neighborhoods of lake in the Hills. Latin Kings and others. 

http://maps.google.com/maps?hl=en&safe=off&rls=com.microsoft:en-us&q=100%20block%20of%20Pheasant%20trail%2C%20Lake%20in%20the%20Hills%20IL&um=1&ie=UTF-8&sa=N&tab=wl  100 block of Pheasant Trail

August 5

Bike
  • 1h 00m
  • -----
  • -----

 Nothing brilliant to say today....same old same old

I have a lot to do this weekend and I am actually looking forward to getting the house organized and cleaned up.  I am goingto also take the bike to see if it needs to be scrapped or could be saved.  i think that it will be fine...but it is better than having the top tube break bombing down some hill at 45 MPH.

Plan is to get on the trainer tonight....whoopie.  The softride isn't really safe to ride anymore as I was get flex in the rear wheel....so...I have all bike parts and no bike to really ride outside....sucks.

First bike was parted to create the softride-
Cervelo was needed when the Softride crapped out
Cervelo in accident.  Ugh....

I will have an answer by this weekend, I hope....

 

  • Calories: 985 From fat:182.92 (19.94g, 18.57%), From Carbs:560.67 (137.53g, 56.92%), Protein:241.41 (59.22g, 24.51%)

August 4

Run
  • 30m
  • -----
  • -----

  • Calories: 1929 From fat:680.95 (78.49g, 35.3%), From Carbs:906.52 (235.11g, 46.99%), Protein:341.53 (88.58g, 17.7%)

August 3

Bike
  • 45m
  • -----
  • -----

Trainer
Efficiency
45
WU: 10'

MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time.
90" right leg, then 90" left leg.
Next is: 45" right, 45" left, vice versa 2x.
Next: 30" left, 30" right increase cadence each 5'' to maximum.
Next: 20" right, 20" left for 2'.
15" right, 15 "left for 1',
10" right, 10" left, for 40",
5"right, 5" left for 20".
3-4 x 1' at max cadence, RI 1'.
3-4 x 15" at max cadence to spinout, RI 45"

CD: 10'

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    2
    12
    15
    0
    0
  • BACK - Seated row
    2
    12
    15
    0
    0
  • LEGS - 2 Leg Squats
    2
    12
    15
    0
    0
  • LEGS - Hamstring curl
    2
    12
    15
    0
    0
  • LEGS - Leg Extensions
    2
    12
    15
    0
    0
  • LEGS - Leg Press
    2
    12
    15
    0
    0

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45

  • Calories: 1774 From fat:664.17 (64.42g, 37.44%), From Carbs:787.95 (171.97g, 44.42%), Protein:321.88 (70.25g, 18.14%)
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AddysDaddy's Training Log


 August 2009 
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30 31     
 

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