weights | core | bike commute | elliptical trainer

Today was a good day.

I managed to make it to the gym in the AM, rode my bike to and from work and got on the elliptical at lunch. I swear, trying to do rehab and maintain some semblance of fitness is a freaking job!

I was a bit bushed by the time I got on the elliptical trainer today so no heroics (as much as you can be a hero on cardio equipment anyway) but I got the job done. I did manage a tiny 'spurt' of activity there at the end of my workout, I upped the cadence to 170 for the last two minutes which jacked my heart rate up to 160.

My ride home felt awesome. I really think the sun is energizing me.

Sleep	6
Waking HR
Body Weight	7:00 AM - 178 lb. 12:00 PM - 178 lb.
Body Fat	7
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	weights - 5:00 AM elliptical trainer - 12:00 PM
Workout Type	strength endurance
Weather	low 60s, dry, sunny, calm
Course	leg extensions 3 x 22 - 115 lb. leg curls 3 x 22 - 120 lb. squats 3 x 22 - 95 lb. incline leg press 3 x 22 - 90 lb. walking lunges 3 x 52 single leg squats 3 x 20 each leg wobble disk 3 x 20 sec each leg push-ups 18/12/10 ball leg lifts 3 x 15 each leg plank 60 sec 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
Pace	Elliptical - 140-155 rpm, heart rate low 120s - 150
Equipment	Raleigh Mojave 8.0
Clothing