core | bike commute

I got to the gym this morning and just was not feeling it. So I figured I would mix it up and try some different exercises. It didn't really help. I ended up doing mostly ab exercises instead of core exercises but oh well.
It was beautiful out and I took the long way home, that made up for it. Until I got this flat anyway.


It always blows my mind how a nail can go straight through your tire…! Wouldn't it get deflected somehow? Obviously not. I do carry a tube so I put that in but as I was inflating it I realized the valve was separating from the rubber so had to pull it out and patch the one that got pierced. Thank goodness I carry a patch kit too.

The rest of the ride was much better.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:45 AM
Workout Type	endurance
Weather	70, mostly cloudy, dry, some wind
Course	ball leg lifts 3 x 20 each leg back extensions 2 x 20 leg scissors 100 push-ups 20 twisters 50 each side - 10 lb. leg extensions 50 ab machine 50 - 80 lb. back machine 50 - 180 lb.
Results
Time
Distance
Pace
Equipment	Town Bike
Clothing