training–core | cardio

Hours Sleeping	7	Body Weight		Body Fat
Pulse (waking)		Pulse (rising)		Difference
Time of Day	5:30 AM	Distance		Power
Time (total)		Time (moving)	cardio – 30 min	Time (stopped)
Speed (overall)		Speed (moving)	140+ rpm	Speed (max)
Total Ascent		Max Elevation		Gradient

Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy	foam roller, 10 times each leg
Workout Type
Weather
Course	clam knee lifts 3x40 each leg side leg lifts 3x40 each leg back extensions 3x30 plank 3 min, 2 min to each side roman chair knee lifts 3x40 hip abductors 3x30 – 100 lb cardio – elliptical trainer, 14 incline, 14 resistance
Results
Equipment
Clothing

On a scale of 1-5 that looks like this:

1 – No pain at all. I. Really. Can't. Feel. My. Knee.
2 – I feel it, there is an ache and some discomfort but no outright pain.
3 – It hurts, I should probably stop what I'm doing.
4 – Ouch! Walking hurts, moving my knee hurts, this is not good. Time for Ibuprofen. There is no doubt that what I am doing is making it worse.
5 – I'm crippled.

my knee was a 2 today. So, not terrible but not great.

The plank was hard! But I'm just starting this up again after a long hiatus so no surprises there.

On the elliptical my calves got wicked tired/sore! Sheesh... with no running I feel like my body is kinda losing it.