08 April 2011

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
Workout Food water
Time of Day gym – 5:45 AM
Workout Type  
Weather lower 40s in the AM, low 50s in the PM, sun, dry
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
Equipment Town Bike

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.

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