core | bike commute

I was dragging ASS this morning… At least I had a reasonable core workout once I got to the gym. Whew.
I took a test today in my training and passed the JAMF Software CCA but it was stressful. Holy crap. I am the greenest guy in the rom when it comes to knowing this material and I was literally cut off by the buzzer and did not finish. I think I was the only one that did not finish. But I passed. Thank goodness.

On the way home I had to vent some stress so in spite of being on my Town Bike I rode down to Seward Park and then back home. And it was great! The air was absolutely still, I had music blasting and it helped unwind me from a hectic day. I was having such a good time I rode around the outside of the park and then did the upper loop. Good times.

Climbing up Capitol Hill from Mt Baker Beach through Colman Park I tried to take the foot path but when it turned to gravel and then to stairs my single speed bike with platform pedals, no suspension and slick tires was not up the challenge. That's the long way of saying I don't have skills. But in my defense I also did not have any traction.

I was taking detours like this along the entire ride. I rode up and over the pedestrian bridge that crosses Rainer Ave, took the paved trail along Lake WA, etc., etc. This bike is so fun!

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 6:00 AM
Workout Type	fun ride
Weather	mid 50s, mostly cloudy, dry, calm
Course	plank 4 min, 2 min each side w/3 x 20 sec leg lifts 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 - 12 lb. push-ups 21 hip abductors 3 x 30 - 100 lb.
Results
Time
Distance
Pace
Equipment	Town Bike
Clothing