19 November 2010

training-core | commute

Hours
Sleeping
6 Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
gym – 5:15 AM Distance 12 miles Power  
Time
(total)
  Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast 6:15 AM - smoothie
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy foam roller – 5x each leg
stretches – pigeon, hamstring, quad, calk
massage
Workout Type  
Weather very low 40s, mostly dry, light wind
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min to each side
roman chair knee lifts 3x40
hip abductor 3x30 – 100 lb
Results  
Equipment Town Bike
Clothing  

Core! Yes! It sure has been a while... (read: Monday).

Everything felt fine except for the back extensions, they were tough. And my commute home was tough – the legs were tired. I climbed Capitol Hill very s l o w l y.

Got another massage from my LMP today, good stuff. Also incredibly uncomfortable stuff! for some reason everything was tight as a bow string today – my IT bands, quads, hamstrings, back (upper and lower), everything. Suck. Not sure what is going on there.

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