core | errands by bike

Yes! Today was day three of core work this week, mission accomplished. Too often I only get in two or even one day and I can tell the difference. Three is better.

Since my calf has been bothering me so much and since I still want to run the Beacon Rock 50k this weekend I did something I thought I never would. I bought some compression sleeves for my calves.

Thanks to The Balanced Athlete for stocking these! Here's hoping they help.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	core - water ride - water
Injuries
Therapy
Time of Day	core - 5:30 AM
Workout Type
Weather	upper 60s, 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 each side roman chair knee lifts 50 push-ups 20/16/14 wobble disk 2 min each leg
Results
Time
Distance
Pace
Equipment	Kona Paddy Wagon, Garmin Edge 500
Clothing

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