23 June 2014

core | bike commute

Core and bike commute! It's a staple.

I managed to do more push-ups than usual today, I must have been chatting with my friends a bit more than usual and thus resting more.

On the way to work I stopped off at FootWorks PT to see Neal Goldberg about my calf. He worked quite aggressively until I was sore and gave me some toe exercises to do. I'd by lying if I said I wasn't losing enthusiasm for rehab. I mean I already have to do all this extra work for my back, I still do work for my ankle, I just got done working like hell to help my knee and now this? Poop.

Did I mention that riding to and from work with clipless pedals is WAY easier than with platform pedals? It's true.


Sleep 7
Waking HR  
Body Weight 6:15 AM - 183 lb.
Body Fat  
Workout Food core - water
commute - water
Time of Day core - 5:30 AM
Workout Type  
Weather mid 70s, sunny, dry
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 80 each side
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 20/20/20
wobble disk 2 min each leg
Time core - 45 min
Equipment Raleigh Mojave 8.0, Garmin Edge 500
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