core | bike commute

After lots of rest my legs were supposed to feel good and they did. Nice.

I didn't have time for any kind of extensive ride to take advantage of this feeling but I did head up Belmont Ave E on my way home which is about the steepest hill I can ride on my town bike without needing to paperboy (read: zig zag). I went up it as hard as I could and paced myself so I did not blow after the step section and kept the power on across the false flat and then up the last two risers.

ASIDE - there should be a Strava segment for this hill that is restricted to single speed bikes with platform pedals (ridden by 48 year old men who are over 6' tall and carrying a messenger bag). I would so own that segment. :)

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:30 AM
Workout Type	fun ride, one hard hill
Weather	low 60s, mostly cloudy, dry, calm
Course	plank 3 min, 2 min each side w/2 30 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