08 April 2015

core | bike commute | massage

On my way to work I got another massage. Living the dream for sure. This time it was from David Wilson at Evergreen Chiropractic.

On my way home I took a really long route. I love exploring Seattle neighborhoods.

Sleep 6
Waking HR 4:30 AM - 47
Body Weight 6:00 AM – 183 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Nutrition  
Recovery  
Injuries  
Therapy  
Time of Day core – 5:15 AM
massage – 9:00 AM
Workout Type  
Weather  
Course
plank 3:30 min, 2 min each side
twisters 50 each side - 15 lb.
leg extensions 80/20
back extensions 3 x 40
hip raisers 2 x 30 each side
fire hydrants 60 each side
side leg lifts 80 each side
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 14/14/14
wobble disk 3 min each leg
Results  
Time core – 45 min
massage – 60 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0
Clothing  
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