05 June 2013

core | bike commute | rehab

I went to the gym this AM and today I finally remembered to do all of my exercises.

On the way to work I stopped off at FootWorks PT to see Neal Goldberg for my first tune-up and progress check since we got back from our vacation. Guess what, my ankle is healing up but it's not getting any stronger so I need to get on the stick and ramp up start doing my exercises. What, you mean eating bread, cheese and drinking wine doesn't strengthen your ankle?! Sigh.

My rides felt ridiculously slow yet again. At least my core work felt reasonable. All that jumping around at FootWorks also felt way harder than it should.

Originally I had planned on a lunch run today but working until 1:00 PM and then accidentally taking a short nap in the sun pretty much derailed that plan. It might have been for the best.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day core - 5:30 AM
rehab - 8:00 AM
Workout Type active recovery
Weather mid 70s, sunny, dry, light breeze
Course
ball leg lifts 3 x 20 each leg
plank 3 min, 2 min each side
twisters 50 each side -12 lb.
leg extensions 87/13
back extensions 3 x 30
push-ups 16/12/10
Results  
Time core - 30 min
rehab - 30 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  
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