12 November 2010

training-core | commute

Hours
Sleeping
6 Body
Weight
7:00 Am - 182 Body
Fat
8
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
gym – 5:30 AM Distance commute – 12 miles Power  
Time
(total)
  Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries right knee/IT band
Therapy massage
Workout Type recovery
Weather low to upper 40s, dry, mostly clear, calm
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
hip abductor 3x30 – 100 lb
Results  
Equipment Town Bike
Clothing  

Core was hard... it has been lately since I do it so irregularly. :( Twice/week is not enough, I need to do at least three.

I'm realizing that my commute is not such an ideal recovery ride. NO matter what away I go I need to climb all the way up Capitol Hill and that means getting out of the saddle quite a bit. Not that I go fast or anything but still, it's not spinning along on the flats by any means.

I saw my LMP after work today and holy cow did he wreck me. These treatments are perhaps the most uncomfortable I have ever had but they are also doing the most good so suffer I must. Not sure if it's because Tucker works in this clinic or if he's just more experienced than other LMPs I have seen  but he sure seems to know just what I need each visit. That works for me.

Climbing up the hill to get home today I realized I am tired from the week's work.

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