training–core | commute

Hours Sleeping		Body Weight		Body Fat
Pulse (waking)		Pulse (rising)		Difference
Time of Day		Distance	12 miles	Power
Time (total)		Time (moving)		Time (stopped)
Speed (overall)		Speed (moving)		Speed (max)
Total Ascent		Max Elevation		Gradient

Breakfast
Lunch
Dinner
Workout Food	water
Injuries	right IT band is still sore but walking feels okay now and riding feels pretty good
Therapy	foam roller, 10 times each leg
Workout Type
Weather	upper 40s in the AM, 60 in the PM, sunny, dry, calm
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 abductor 3x30 – 100 lb
Results
Equipment	Town Bike
Clothing

Okay, the knee is feeling better! [Says Martin hesitantly...]

I could still feel it while doing my dumb core exercises but on the ride to and from work it felt great! I even got out of the saddle and romped up some short hills and it was no problem at all.

Now if only it would feel like this when I walked or ran.