02 May 2014

core | bike commute

OH MY GOD MY QUADS ARE SORE.

Thinking back to Wednesday, I guess I was not just running up a mountain, I was running DOWN just as much. And since the down resembled a giant staircase full of rocks it wasn't exactly a soft surface. I feel like I was at the gym all day Wednesday.

I was literally hobbling around the office today.

It's days like these when a single speed bike is an ungood commuter.

Sleep 7
Waking HR  
Body Weight 6:15 AM - 178 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food core - water
Injuries  
Therapy  
Time of Day core - 5:30 AM
Workout Type  
Weather 70, sunny, dry, light breeze
Course
on the ball leg lifts 2 x 60
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 3 x 15 each leg
fire hydrants 60 each side
side leg lifts 60 each side
clam knee lifts 80 each side
roman chair knee lifts 40
push-ups 20/16/10
wobble disk 2 min each leg
Results  
Time core - 45 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

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