weights | bike commute | elliptical trainer

Oh man, I am tired! I guess yesterday took a bit out of me because my usual little leg routine which does NOT involve any heavy weights was significantly more challenging than it has been lately.

Then I rode to work (for the first time since I hurt my ankle!) and my legs felt like lead.

So what does Martin do? He works out at lunch. Of course.

You guessed it, my legs felt super heavy on the elliptical trainer. It took me about 10 minutes just to not feel the lactic acid slosh around and I never could get going properly.

Oh yeah, my ride home was no better.

Oh well, I was still totally psyched (yes, I did just say that) to be RIDING MY BIKE TO WORK. And it was such a nice day out. I'll take it.

You might ask, why have you not ridden to work when you go hop on the Expresso exercise bike at lunch and go for rides on the weekend? The answer is I live that in-between distance from work where you don't want to get all geared up so my commuter of choice is my single speed town bike with platform pedals. It turns out that riding a single speed puts a lot of pressure on my ankle so I had three options.

1. Build a commuter with gears and platform pedals.
2. Get all geared up and ride one of my bikes that requires cycling shoes. And cycling shorts. And a cycling jersey.
3. Wait until I heal up enough to ride my commuter.

You get the idea.

Sleep	6
Waking HR
Body Weight	12:00 PM - 181 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	weights - 5:00 AM elliptical - 12:00 PM
Workout Type	strength endurance
Weather	AWESOME. It hit 60 in the afternoon and I was walking around in short sleeves.
Course	leg extensions 3 x 22 - 115 lb. leg curls 3 x 22 - 120 lb. donkey kick 3 x 22 - 70 lb. walking lunges 3 x 52 single leg squats 3 x 20 each leg calf raises 3 x 10 wobble disk 3 x 15 sec each leg push-ups 14/12/9 ball leg lifts 3 x 15 each leg twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 25 Elliptical trainer - 13 incline, 13 resistance
Results
Time	Elliptical - 30 min
Distance	Elliptical - 3.7 miles (whatever that means...)
Pace	Elliptical - 140 - upper 140s rpm, heart rate topped out in the mid 140s today
Equipment	Raleigh Mojave 8.0
Clothing