19 October 2011

core | run | ride

What a day…! It's so beautiful out.

Today I was multi-sport athlete extraordinaire (in my mind). I went to the gym, did my core routine, ran with my friend Thom W and then after a meeting with our architects and builder got cancelled I decided to go ride my bike.

I know…!

Of course I grabbed my Paddy Wagon.

I gotta say, riding felt kind of foreign! It has been at least a week since I was even on a bike and then at least a week prior to that one time. Yikes. But it was a great day, the weather was much warmer than I expected and on the way home I saw Jeff W (friend and teammate) so we chatted for a bit. Good times.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Workout Food gym - water
ride - small bottle w/1 tablet Nuun and 1 scoop HEED
Time of Day gym - 5:15 AM
ride - 8:00 AM
Workout Type  
Weather upper 40s to low 50s, sunny, dry, some wind
plank 3 min
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.
twisters 50
run - treadmill, 1% incline
Time run - 30 min
ride - 1:26
Distance run - 4.3 miles
ride - 22 miles
Pace run - 6:58 min/mile
Equipment run - Brooks Defyance
ride - Single Speed Bike
Clothing ride - knit shoe covers, knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, wind vest, cotton gloves, cap

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