22 April 2011

training-core | commute

Sleep 7
Waking HR  
Body Weight 7:00 AM - 179
Body Fat 9
Breakfast 6:45 AM - smoothie
Workout Food water
Time of Day  
Workout Type active recovery – not
Weather upper 40s in the AM, low 50s in the PM, sunny, dry, windy
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 12 lb.
roman chair knee lifts 3x40
push-ups 20
hip abductors 3x30 – 100 lb.
Distance 20 miles
Equipment Town Bike

Core was kind of hard today.

Hello sunshine...?

The forecast today was for mid 50s and SUNNY but the clouds did not burn off until about 12:30 PM thus keeping me on the edge of my seat (or ball in my case as I no longer use a regular chair at the office) all morning. It did finally arrive.

ASIDE – funny how "mid 50s and sun" is so freaking fantastic this time of year... in a few months that will seem downright cold. God willing. Have I said this before? I like warm weather.

My legs were sore from last night; how crazy is that? I race for 30 minutes and I'm sore. What a joke.

So I pedal out to Ballard and I can tell that I am tired. Climbing all the way up to Discovery Park from the locks is not easy today and then all the way up Capitol Hill from the waterfront is even worse. But what the hell, I love this route. And this bike.

Today I was passed by several geared bikes all of which I had no hope of catching but what stood out to me was how squeaky the chains were on all of these bikes. LOUD. Sometimes I want to site on the side of a bike trail with a huge can of spray lube and tackle people off their bikes and oil the chains. Seriously. Have they just become socialized to this constant howl? It drives me nuts. People, don't treat your bike like this. Or someday I will find you and spray you down with oil.

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