16 September 2013

core | stretching | bike commute

Core continues to go well and riding my bike today was almost pain-free so things are starting to look up. My knee felt good enough that I added the Magnolia loop to the ride home.

We had an all-school retreat at work today and it was in Ballard so perfect for riding to and from. Going over the locks is always fun and today fish were jumping everywhere!

Sleep 7
Waking HR  
Body Weight 6:00 AM - 180 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day core - 5:15 AM
stretching - 6:00 AM
Workout Type endurance
Weather mid 60s, mostly cloudy, humid, windy in the afternoon
Course
plank 4 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 60 each side
side leg lifts 50 each side
push-ups 20/17/12
wobble disk 2 min each leg
Results  
Time core - 45 min
stretching/foam roller - 20 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

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