06 June 2014

core | errands by bike

Yes! Today was day three of core work this week, mission accomplished. Too often I only get in two or even one day and I can tell the difference. Three is better.

Since my calf has been bothering me so much and since I still want to run the Beacon Rock 50k this weekend I did something I thought I never would. I bought some compression sleeves for my calves.

Thanks to The Balanced Athlete for stocking these! Here's hoping they help.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food core - water
ride - water
Injuries  
Therapy  
Time of Day core - 5:30 AM
Workout Type  
Weather upper 60s, 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 each side
roman chair knee lifts 50
push-ups 20/16/14
wobble disk 2 min each leg
Results  
Time  
Distance  
Pace  
Equipment Kona Paddy Wagon, Garmin Edge 500
Clothing  
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