core | commute

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core – 6:00 AM
Workout Type	fun ride
Weather	upper 50s, dry, partly cloudy
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 – 10 lb. leg extensions 100 push-ups 22
Distance	20 miles
Time
Power
Results
Equipment	Town Bike
Clothing

Finally... core was not so excruciatingly hard. Having Shelley there really helps.

As the day progressed I could feel the tightness in my legs from yesterday, spinning that fixed gear will do this.

I took the long way home through Discovery Park and around Magnolia – always very pretty. The Ballard Locks stunk! All the water was covered in film and it smelled like I was walking though a rendering plant. Powerful.