weights | core | south Lake WA loop + Mercer Island

I could complain how it's incredibly frustrating to be told I have to hold back and that I should not ride more than two hours at a time and that I shouldn't get out of the saddle or go hard but instead I'll say that is was awesome to get outside when it's not raining and how fun this loop - that I have ridden about a million times and normally think is boring as all get out - can be when you have so few options and have not been outside since last weekend.

I actually had a good time! I did have to concentrate a LOT to keep the pace down and to stay in the saddle. Of course as my fitness fades it's getting easier and easier. :(

I saw a lot of cyclists out and about today, that was really cool. Even a few small groups in matching kits. And I saw Uli Steidl (running south on Lake WA Blvd), Alastair Lockett (on his way home as I headed south) and then coming around Mercer Island I think I saw Kenny Williams. It's always nice to see folks.

ASIDE - some people 'run' but Uli was running! He was out with this guy I recognized from the Loop The Lake Marathon and they were freaking hauling ass. Into the wind! Amazing to see.

Oh yeah, and I went to the gym this morning for some more one-legged stuff. See that guy with the one normal leg and one atrophied leg? That's me.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	gym - water ride - large bottle w/2 scoops Perpetuem, Hammer Bar
Injuries
Therapy
Time of Day	gym - 8:00 AM ride - 9:45 AM
Workout Type	strength endurance
Weather	mid 40s, cloudy, dry, some wind
Course	leg extensions 3 x 20 - 115 lb. leg curls 3 x 20 - 120 lb. donkey kick 3 x 20 - 70 lb. (right leg only) incline leg press 3 x 20 - 45 lb. (right leg only) shoulder press 3 x 20 - 40 lb. lat pull-down 3 x 20 - 75 lb. knee push-ups 3 x 18 seated cable row 3 x 20 - 60 lb. crunch machine 3 x 20 twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 20
Results
Time	gym - 50 min ride - 1:54
Distance	ride - 31 miles
Pace
Equipment	Redline Conquest Pro
Clothing