training-core | commute

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast	6:45 AM – smoothie  9:30 AM – yogurt 10:00 AM – almonds
Lunch	11:00 AM – Stonewall's Jerquee 12:00 PM – 2 peanut butter and jam sandwiches
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	gym – 5:30 AM
Workout Type	active recovery
Weather	low 40s to mid 40s, overcast, wind
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 hip abductors 3x30 – 100 lb. push-ups 20
Distance	12 miles
Time
Power
Results
Equipment	Town Bike
Clothing

Hooray for me, I made it to the gym. Core was okay but not easy which is to be expected after five days off.

It felt great to swing my leg over the old commuter bike, this really is such a fin ride.

Man did I go slow on my ride home... obviously I'm pretty tired.