10 April 2015

core | bike commute

I was beat riding home! A combo of not enough sleep and perhaps weights and riding a single speed bike is blowing up my legs.

Sleep 7.5
Waking HR 4:30 AM - 46
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Nutrition water
Recovery  
Injuries  
Therapy  
Time of Day core – 5:15 AM
Workout Type  
Weather  
Course
plank 3:30 min, 2 min each side
twisters 50 each side - 15 lb.
leg extensions 100
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 16/16/16
wobble disk 3 min each leg
Results  
Time core – 45 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0
Clothing  
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