19 August 2013

core | stretching | bike commute

Things are starting to come together.

After some shorter runs, a few rest days and some bike rides (instead of runs) my legs are starting to feel pretty good. Hopefully I get the rest of this week right.

Core was fine, not great but just fine. After I finished I did some dedicated stretching since I made it to the gym nice and early. The stretching on the other hand felt great as in I really needed it.

On my commute my legs felt noticeably better than they did all last week.

As I left the UW I ran into Brad Coston and we chatted all the way to I-90 where he went east and I went home. That was nice.

Sleep 7
Waking HR  
Body Weight 5:45 AM - 178 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day core - 5:00 AM
stretching - 5:45 AM
Workout Type active recovery
Weather upper 70s, sunny, dry, light breeze
Course
ball leg lifts 60 each leg
plank 3 min, 2 min each side w/3 x 20 sec leg lifts each leg
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 60
fire hydrants 30 each side
push-ups 20/16/12
wobble disk 2 min each leg
Results  
Time  
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

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