training-core | commute

Sleep	7
Waking HR
Body Weight	7:00 AM - 179
Body Fat	9
Breakfast	6:45 AM - smoothie
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day
Workout Type	active recovery – not
Weather	upper 40s in the AM, low 50s in the PM, sunny, dry, windy
Course	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
Time
Power
Results
Equipment	Town Bike
Clothing

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.