core | commute | run

Ouch…! Once again I did not get enough sleep. I got all wound up last night, jumped into bed and sorta kinda drifted off to sleep. Obviously my brain was working overtime on all the stuff that had wound me up because I woke up at about 1:30 thinking about a million different things and that was pretty much all she wrote. Sucks.

My legs however felt fantastic on my ride in to work. I realize that four miles (most of it downhill) is not much of an indicator but I felt really well rested with no heaviness.

And it turns out my legs also felt fantastic on my run! As did my breathing. 7 minutes per mile felt nice and relaxed today and as I sped up for the last five minutes I still felt good. Even after that last minute I still had one more gear left - obviously because my run was so short but still, a nice confidence booster.

Riding home my legs continued to feel, you guessed it, fantastic. I gassed it up one hill (as much as you can on a single speed bike with platform pedals anyway) and then sat down on the longer climb and it all felt very comfortable. Nice.

Sleep	4
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	gym - 5:30 AM run - 12:00 PM
Workout Type
Weather	upper 30s to mid 40s
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 twisters 50 each side - 10 lb. push-ups 16 hip abductors 3 x 30 - 100 lb. treadmill - 1% incline
Results
Time	run - 35 min
Distance	run - 5 miles commute - 9 miles
Pace	run - 5 min at 7:30 min/mile, 25 min at 6:58 min/mile, then about 15-20 seconds per mile faster for each of the last 5 minutes, the last minute was 5:30 min/mile
Equipment	run - Brooks Defyance commute - Town Bike
Clothing