training-core | commute

Hours Sleeping	6	Body Weight		Body Fat
Pulse (waking)		Pulse (rising)		Difference
Time of Day	gym – 5:15 AM	Distance	12 miles	Power
Time (total)		Time (moving)		Time (stopped)
Speed (overall)		Speed (moving)		Speed (max)
Total Ascent		Max Elevation		Gradient

Breakfast	6:15 AM - smoothie
Lunch
Dinner
Workout Food	water
Injuries
Therapy	foam roller – 5x each leg stretches – pigeon, hamstring, quad, calk massage
Workout Type
Weather	very low 40s, mostly dry, light wind
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

Core! Yes! It sure has been a while... (read: Monday).

Everything felt fine except for the back extensions, they were tough. And my commute home was tough – the legs were tired. I climbed Capitol Hill very s l o w l y.

Got another massage from my LMP today, good stuff. Also incredibly uncomfortable stuff! for some reason everything was tight as a bow string today – my IT bands, quads, hamstrings, back (upper and lower), everything. Suck. Not sure what is going on there.

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