core | commute | run

Managed to get to the gym, rode my bike to work and then hit the bricks after. Nice.

I believe this is my first run with a hill. And by 'hill' I of course mean I went up one.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy	massage
Time of Day	gym - 5:30 AM run - 6:00 PM
Workout Type
Weather	70, sun, dry, calm
Course	plank 3 min, 2 min each side back extensions 3 x 40 clam knee lifts 100 each leg side leg lifts 100 each leg twisters 50 each side - 12 lb. roman chair knee lifts 3 x 40 push-ups 20 hip abductors 3 x 30 - 100 lb.
Distance	commute - 9 miles run - 3.4 miles
Time	run - 27:36
Pace	8:13 min/mile
Equipment	Town Bike