04 June 2012

core | cardio

After racing on Saturday and then riding on the longest uninterrupted road in the world on Sunday I needed a rest. Done.

I got in my core work in the AM and then some light cardio in the PM to loosen the legs a bit. It worked.

Sleep 6
Waking HR  
Body Weight 12:00 PM - 180 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day core - 5:30 AM
cardio - 12:00 PM
Workout Type active recovery
Weather  
Course
plank 3 min, 2 min each side w/2 x 30 sec leg lifts each leg
back extensions 3 x 40
clam knee lifts 100 each leg
side leg lifts 100 each leg
leg scissors 100
twisters 50 each side - 12 lb.
push-ups 20
hip abductors 3 x 30 - 100 lb.
cardio - elliptical trainer, 12 incline, 12 resistance
Results  
Time cardio - 30 min
Distance  
Pace cardio - 140-150 rpm, heart rate in the high 110s by the end
Equipment  
Clothing  

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