core | bike commute

Got to the gym and checked the core box.

And even though it was not quite as stellar outside as the last two days it was still plenty fabulous so I opted for the long way home which I have not taken in way too long. As a bonus I stopped by my friend Tony Callen's house on the way to drop something off and he decided to join me for most of the loop! Not often I get company on a towny, platform pedal bike ride. Nice.

I was reminded how many, unique, diverse neighborhoods you see on this route!

• UW campus
• University District
• Fremont
• Ballard
• The Locks
• Discovery Park
• Magnolia
• Seattle waterfront
• Belltown
• Downtown
• Pioneer Square
• China Town
• Rainier Ave
• Leschi/Mt Baker

Sleep	6
Waking HR
Body Weight	6:15 AM - 184 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	core - water commute - water
Injuries
Therapy
Time of Day	core - 5:30 AM
Workout Type
Weather	upper 60s, mostly sunny, light breeze
Course	on the ball leg lifts 2 x 60 twisters 50 each side - 15 lb. leg extensions 100 back extensions 3 x 40 hip raisers 3 x 20 each leg fire hydrants 60 each side side leg lifts 60 each side clam knee lifts 80 each side roman chair knee lifts 50 push-ups 20/14/10 wobble disk 2 min each leg
Results
Time	core - 45 min
Distance
Pace
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing