02 June 2014

core | bike commute

I'm hoping to finally get in three core days this week... Day one, check.

Feeling pretty darn rested overall.

And perhaps that is why I pushed it on my ride home. There was this guy on a carbon everything in front of me and usually this kind of bike and rider can fly past me but today this guy was going kind of slow and as I turned up Lake WA Blvd just north of Leschi on my way home I decided to push and amazingly caught him. As you ride through Frink Park the road dips and he went zooming past but on the rise to I-90 I pulled past again.

The key to winning is never letting your competitors know when you are racing. Shallow am I.

Sleep 7
Waking HR  
Body Weight 6:30 AM - 184 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day core - 5:45 AM
Workout Type  
Weather 75, sunny, dry
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 20 each leg
fire hydrants 60 each side
side leg lifts 60 each side
clam knee lifts 80 side
roman chair knee lifts 50
push-ups 20/18/12
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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