16 May 2014

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  
Workout Food core - water
commute - water
Time of Day core - 5:30 AM
Workout Type  
Weather upper 60s, mostly sunny, light breeze
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
Time core - 45 min
Equipment Raleigh Mojave 8.0, Garmin Edge 500

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