03 September 2013

core | Expresso exercise bike | sauna | walk home from bus stop

Well, my left IT band is officially injured/irritated. CRAP.

I tried to dismiss it yesterday but no dice. It flared up good and proper while on the stairs so I got on the horn with FootWorks PT and got my 'prescription' for a rapid recovery; Ibuprofen, foam roller and ice. Here's hoping that works.

Until then, I'm back on the bike. Kinda feels like after I hurt my ankle. :(

Expresso_2013-09-03

Core was wicked haad [Said in my best Boston accent.] today. In part no doubt because of the debauchery I indulged in last night at a friend's 50th birthday party and then the resulting lack of sleep. Oh yeah, and I haven't done any core work in at least 1.5 weeks.

Sleep 6
Waking HR  
Body Weight 6:15 AM - 183 lb.
12:30 PM - 184 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day core - 5:45 AM
trainer - 12:30 PM
sauna - 1:15 PM
walk - 5:15 PM
Workout Type trainer - slightly harder than endurance pace, I was going pretty good
Weather upper 70s, sunny, rain in the AM, dry afternoon, humid
Course
ball leg lifts I skipped this today.
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
push-ups 10/10 God was I not motivated for these...
trainer - Outlaw Rock
Results  
Time trainer - 30:43
sauna - 10 min
walk - 27:57
Distance trainer - 10 miles
walk - 1.7 miles
Pace  
Equipment trainer - Expresso exercise bike
walk - Vans
Clothing  

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