training-core | commute

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast	7:00 AM – smoothie  9:00 AM – almonds
Lunch	11:30 AM – rice, veggies, 3 pieces Pilot Bread w/lentil spread, tea 12:30 PM – 3 figs, 6 Fig Newtons
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	gym – 5:45 AM
Workout Type
Weather	lower 40s in the AM, low 50s in the PM, sun, dry
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	20 miles
Time
Power
Results
Equipment	Town Bike
Clothing

Man, I got a wicked sore throat last night so took some Ibuprofen and hit the couch. It was better this morning but I am not 100 percent.

Core was hard – I could tell I was a little sore from the last two days. Felt good to check the box tho.

The ride home was great! No rain, good tunes and the wind was not howling. Being able to leave the wind vest in the bag was a bonus. Of course I took the long way home via Discovery Park and the Magnolia bluff and the Seattle waterfront.