04 September 2013

core | bike commute | Expresso exercise bike

Core went better today and then at lunch I busted out my best (ever?) workout on the Expresso exercise bicycle at the IMA. Kind of hilarious that I'm killing it on a BICYCLE trainer right now... :(

Expresso_2013-09-04

This was  PR on this course for me by two minutes. Crazy. Then I took the long way home and wanted to join in the Seattle Running Club Cross Country workout this evening but when I tried to run down to where they were meeting I lasted exactly one block before my left IT band cried 'uncle' and I had to walk back home. Shit.

Come to think of it, my IT band had been complaining just a little even on the ride home. :(

Sleep 6
Waking HR  
Body Weight 6:00 AM - 181 lb.
12:30 PM - 184 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day core - 5:30 AM
trainer - 12:45 AM
Workout Type trainer - threshold
commute - endurance
Weather 70, mostly cloudy, dry, light breeze
Course
plank 3 min, 2 min each side w/3 x 20 sec leg lift each side
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 60
fire hydrants 30 each side
clam knee lifts 50 each side
side leg lifts 40 each side
ball push-ups 16/14/12
Results  
Time core - 30 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0
Clothing  

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