core | bike commute

Great core workout today - what a pleasant change! I had no iPod but still got in the 'zone' for the plank and honestly could have gone a little longer than four minutes today but was so surprised when I looked at my watch and saw the time that I just quit. Still, nice!

At lunch I went to the IMA and got in some much needed stretching. It never ceases to amaze me how tight I get without regular maintenance.

ASIDE - I've said it before and I'll probably say it another 100 times, it blows my mind how much stuff I have to do just to be able to do the things I want like ride and run.

My ride home felt great so I took the long way. The clouds looked ominous but the rain held off, lucky me.

Sleep	6
Waking HR
Body Weight	12:00 PM - 182 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy	12:00 PM - 30 min stretching 12:30 PM - 15 min sauna
Time of Day	core - 5:45 AM
Workout Type	fun ride
Weather	mid 50s, mostly, cloudy, some wind, sprinkles really early and late but dry most of the day
Course	plank 4 min, 2 min each side w/3 x 20 sec leg lifts each leg back extensions 3 x 40 clam knee lifts 100 each leg side leg lifts 100 each leg leg scissors 150 twisters 50 each side - 12 lb. push-ups 24 hip abductors 3 x 30 - 100 lb.
Results
Time
Distance
Pace
Equipment	Town Bike
Clothing