core | bike commute

Went to the gym, did my core thing, ran an errand downtown, had dinner in Pacific Place and rode home. It was beautiful out. And getting everything done on the bike really makes my day.

The people watching downtown is always good too.

Riding to dinner I was doing a track stand at an intersection waiting for the light to change and some douche rolls up behind me and starts heckling me. I had my iPod turned up to 11 so could barely hear him and couldn't really turn around as I was trying not to fall down but he said something like, "Hey, are you a racer?" and, "Do you shave your legs?" I found out later that douche was my friend and teammate Ryan Dean. Guess the egg is on my face.

Just you wait Ryan… when you least expect it, expect it.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:45 AM
Workout Type	active recovery
Weather	70(!), dry, sunny, calm
Course	plank 3 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 100 twisters 50 each side - 10 lb. push-ups 21 hip abductors 3 x 30 - 100 lb.
Results
Time
Distance
Pace
Equipment	Town Bike
Clothing