http://mistahsinclair.sweat365.com ...the quest for speed (or something like that)! Sun, 21 Mar 2010 19:09:28 +0000 http://backend.userland.com/rss092 en It's like a British emergency phone call...999 miles! I had planned to do about 50 miles today, taking me comfortably over the 1000 mile mark on the year but when I got out there the wind and cold put me off...so I did a modified local loop and came up just ... http://mistahsinclair.sweat365.com/2010/03/21/almost-there/ With a possible race next weekend I wanted to see how my knee felt running close to race pace (<6:30/mile)... I headed out and put the first mile in at 6:50 pace, then the second mile was going along at 6:20 pace when I decided to back off.  Whilst my knee ... http://mistahsinclair.sweat365.com/2010/03/20/knee-testing-at-close-to-race-pace/ Friday ride home...easy pace on a glorious day.  70F and sunny and no hurry to get anywhere! Slow time...but what's the rush? http://mistahsinclair.sweat365.com/2010/03/19/its-the-end-of-the-week-as-i-know-it/ Another decision to sleep in!  When the alarm went off this morning I decided to go for an extra 45 mins in bed.  This week, following the clocks changing has been tough, but I could've done it this morning if I'd really been compelled.  Next week I'll be back in the ... http://mistahsinclair.sweat365.com/2010/03/19/another-day/ For the ride home I wasn't trying to push it hard today, following the beasting I gave it last time! Just a comfortable pace...into the wind the whole way (which made me want to take it easy!). http://mistahsinclair.sweat365.com/2010/03/18/ride-homeno-rush/ Exercise Sets Min reps Max reps Min Wt. (lb) Max Wt. (lb) ABS Side Crunch 3 12 12 50 50 BICEPS DB Curls 3 9 12 35 35 FOREARMS Wrist curls 3 10 10 50 50 SHOULDERS Side DB raise 3 12 12 20 20 CHEST Flies - Incline 3 12 12 35 35 BACK Back extensions 3 15 15 200 200 BACK Hyperextensions 3 10 10 45 45 LEGS Standing calf raises 3 15 15     LEGS Leg Press 3 15 15 200 200 SHOULDERS Shrugs DB 3 15 15 35 35 TRICEPS Machine Extensions 3 15 15 174 190 SHOULDERS Rear Deck Flys 3 12 12 100 100 http://mistahsinclair.sweat365.com/2010/03/18/general-weights/ Spin class didn't happen, so I did some weights...this was the warmup... http://mistahsinclair.sweat365.com/2010/03/18/10-mins-on-the-rower/ Up and at it early this morning to get to spin class (where no instructor showed up and it didn't happen...ffs) and out the door at 5am. The ride this morning featured shorts and short fingered gloves...although I'm not sure either was the best move!  This afternoon is meant to be ... http://mistahsinclair.sweat365.com/2010/03/18/cycle-03-hours-03182010/ Who'd have thought that having 16 teeth would be a good thing?? I finally took delivery of some new bits for my bike and tore the thing apart and rebuilt it into something more suitable for the riding I'm doing. The new 16t cog added to my cassette and dropping the 25 ... http://mistahsinclair.sweat365.com/2010/03/17/16-teeth/ ...or ripped the ass off it! That was a personal best time coming home!  I got a good run coming out of the office and down the back streets so I decided to bring the wood (as the Saints head coach would say). The last 2 miles were straight into the teeth ... http://mistahsinclair.sweat365.com/2010/03/16/cycle-00182529/