07 March 2014

core | Expresso exercise bike | walk home from bus stop

Went to the gym in the morning and hit the IMA for a spin on an Expresso exercise bike at lunch. For some reason I'm still not feeling the urge to run so I figure best not to fight it. I did a lot of miles last week so this might just be a good thing for me? Listen to your body and all that.

On the bike I chose this very mellow course. Mellow in that there were no crazy steep climbs. For a change. It was the right call. I started out just cruising. There is a little marque at the bottom of your screen and so while you ride you get all kinds of stats. Once is the leader board and first place looked hopelessly out of reach - I think it was about four minutes faster than my PR on this route. But funny how things change once you get moving.

Expresso_2014-03-07

My 'steady' pace was not that slow and by the half way point I was at least 30 seconds up on my PR.

ASIDE - another cool feature of this bike is you get to ride against your PR 'ghost' every time in addition to a generic pacer so you always see how you are stacking up that day.

With perhaps five miles left I guess I got inspired and picked up the pace. Right away I was one minute up on my PR so kept pushing. Soon I was two minutes up and with about two miles left I started to entertain thoughts of beating the leader but it turns out that wasn't going to happen. Still, by the end I took two minutes off of my best time. It felt good to good hard.

On a whim I weighed myself before and after this ride. Water continues to amaze me. And surprisingly, I am keeping off the weight that I lost while sick for more than the two days I predicted! I'm okay with that.

Sleep 7
Waking HR  
Body Weight 6:00 AM - 178 lb.
12:00 PM - 180 lb.
12:45 PM - 178.5 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food core - water
Injuries  
Therapy  
Time of Day core - 5:15 AM
trainer - 12:00 PM
Workout Type  
Weather  
Course
on the ball leg lifts 40/20 each leg
twisters 50 each side - 15 lb.
leg extensions 50/50 [These are getting harder...?!]
back extensions 3 x 40
hip raisers 60
fire hydrants 60 each side
side leg lifts 60 each side [60! Finally!]
clam knee lifts 80 each side
roman chair knee lifts 40
push-ups 12/12/10
wobble disk 2 min each leg
trainer - Pyramid Mountain
Results  
Time core - 45 min
trainer - 38:37
Distance trainer - 13.5 miles
Pace  
Equipment trainer - Expresso exercise bike
walk - Garmin Fenix
Clothing  

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