09 May 2011

core | commute

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day core – 6:00 AM
Workout Type fun ride
Weather upper 50s, dry, partly cloudy
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 10 lb.
leg extensions 100
push-ups 22
Distance 20 miles
Time  
Power  
Results  
Equipment Town Bike
Clothing  

Finally... core was not so excruciatingly hard. Having Shelley there really helps.

As the day progressed I could feel the tightness in my legs from yesterday, spinning that fixed gear will do this.

I took the long way home through Discovery Park and around Magnolia – always very pretty. The Ballard Locks stunk! All the water was covered in film and it smelled like I was walking though a rendering plant. Powerful.

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