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Plank again! And for three minutes this time! I am on fire!

Actually, my ribs hurt like a mother… but I was on a role and so persisted.

I arrived at the gym a little later than usual and so more people were there. This meant when it was time for me to use the twister machine someone else was using it. Rats. I tried to stall and did another exercise but when I got done with that someone else was using it so I just went home. It was only one exercise…

Doing the traditional, straight-ahead plank was okay. The last 30 seconds were pretty hard but I made it. The biggest problem will be doing three minutes again next time I try now that the bar has been set so high. :)

Doing the sided plank surprised me. I hurt the ribs on my left side when I fell down but doing the plank on me left side was no problem. No problem other than holding the position that is. On the right side however it hurt. A lot. I usually hold my non weight bearing hand (my left in this case) up and that was super uncomfortable. I tried to lower it but nothing was making my ribs feel any better. So I just gritted my teeth and tried to survive for two minutes. I barely made it. I don't know if I'm psyched to do that again soon and might just let my ribs heal some more before doing the side plank again.

After work I say my PT and he helped my ribs by finding and massaging the knot I have between the bones. I guess they are not cracked like I thought they were and instead I just have a bad bruise. That was some instant relief and I could feel a huge difference riding home. It no longer hurt to pull up on the handlebars. Thanks Neal.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	gym - 6:00 AM
Workout Type
Weather	mid 50s, wet ground, rain at times, cloudy, 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 leg scissors 100 hip abductors 3 x 30 - 100 lb.
Results
Time
Distance	12 miles
Pace
Equipment	Town Bike
Clothing

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