September 2nd 2009

Woke at 2:40, but got out of bed at 3 am. For some reason I woke up at nearly the exact same time I woke up the other day. I think my diet is the reason I cant sleep.
Bike: 2:15 minutes
I rode 5 laps of a large loop from Cap Martin to Latte, Italy which is nearly all flat. I am trying to get used to my cervelo and the tri bike configuration and Mario wants me training on flat as much as possible. I did not enjoy the ride at all. My neck and shoulders hurt nearly the entire ride. I hope my bike is not fitted properly and once I get it fitted it will ride better. If I cant get this sorted within the next 2 weeks, I will go back to my trek and sell the cervelo.

Weights: 90 minutes (including core work)
(4 x 15) at 75%
Squats (I really enjoy the pain from squats. from my 2nd set, I had small back spasims which I assume are the result of the long bike ride. I stretched and worked through them)
chest (each set went to nearly failure and my chest burned like crazy)
lat pull down
reverese leg extensions
straight arm lat pull down
I did not do seated row
I did a set of 15 back raises in between each exercise, thus I did 5 x 15 back raises
RUN: 30 minutes at 10 km/h to warm down. Very easy run, but I noticed my heart rate was above 150 the entire run (normally its low/mid 140 on this run) Felt great after the run.

Comments: I woke so early that by 9am I had ridden the bike 2:20 minutes, lifted for 90 minutes and run 30 minutes. I figure that I burned 4,000 calories before 9am.
Lunch: lobster salad (left over from night before), two hard boiled eggs, banana, orange, bowel of blackberries
Dinner: white fish (sole), 8 scallops, brocoli and berries for desert (Aisha prepared my dinner so i ate at home – she is a great cook)
I went to a restuarant with Mario and Miki in the evening and I had one glass of red wine.
Comments: I woke up before 3am, but because of all the exercise in the morning, I felt very good all day. Around 5pm I became very tired. I went to bed around 22:30
Its funny to think about how much I did before work. I think one reason I do not sleep much is because I do not eat much carbs. maybe this has to do with my insomnia/waking ridiculously early.
Tomorrow I do not have anything scheduled for the morning – just a 90 minute swim in the afternoon so I will try and sleep more tomorrow.
Total time training: 4:30