core | stretching | bike commute

Core continues to go well and riding my bike today was almost pain-free so things are starting to look up. My knee felt good enough that I added the Magnolia loop to the ride home.

We had an all-school retreat at work today and it was in Ballard so perfect for riding to and from. Going over the locks is always fun and today fish were jumping everywhere!

Sleep	7
Waking HR
Body Weight	6:00 AM - 180 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:15 AM stretching - 6:00 AM
Workout Type	endurance
Weather	mid 60s, mostly cloudy, humid, windy in the afternoon
Course	plank 4 min, 2 min each side w/3 x 20 sec leg lift each side twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 40 hip raisers 60 fire hydrants 30 each side clam knee lifts 60 each side side leg lifts 50 each side push-ups 20/17/12 wobble disk 2 min each leg
Results
Time	core - 45 min stretching/foam roller - 20 min
Distance
Pace
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing