core | treadmill run | bike commute

Core felt okay and my run felt pretty good, that was nice. I really have the urge to go hit the woods on foot but I know it will be a pretty big shock to the system when I finally do give it a go again. :)

My last bike race is at the end of August, then I'll focus on running.

I'm also really pumped to ride my new mountain bike... more on that soon.

Sleep	7
Waking HR
Body Weight	12:00 PM - 178 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:30 AM run - 12:00 PM
Workout Type	endurance
Weather	mid 60s, dry, mostly cloudy, pretty calm
Course	plank 3 min, 2 min each side w/2 x 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 - 12 lb. push-ups 24 hip abductors 3 x 30 - 100 lb. treadmill run - 1% incline for 25 min, 2.5% for 5 min
Results
Time	run - 30 min
Distance	run - 4.1 miles
Pace	run - 7:30 for 5 min, 7:00 for 25 min
Equipment	commute - Town Bike run - Brooks Launch
Clothing