core | bike commute

I'm hoping to finally get in three core days this week... Day one, check.

Feeling pretty darn rested overall.

And perhaps that is why I pushed it on my ride home. There was this guy on a carbon everything in front of me and usually this kind of bike and rider can fly past me but today this guy was going kind of slow and as I turned up Lake WA Blvd just north of Leschi on my way home I decided to push and amazingly caught him. As you ride through Frink Park the road dips and he went zooming past but on the rise to I-90 I pulled past again.

The key to winning is never letting your competitors know when you are racing. Shallow am I.

Sleep	7
Waking HR
Body Weight	6:30 AM - 184 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:45 AM
Workout Type
Weather	75, sunny, dry
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 side roman chair knee lifts 50 push-ups 20/18/12 wobble disk 2 min each leg
Results
Time	core - 45 min
Distance
Pace
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing