10 November 2014

core | Expresso Exercise Bike | walk

Man, I really got after it today on the Expresso exercise bike, not sure what got in to me. Just another case of Martin is well rested.

If you create an account (which I have) then each time you Ride these bikes your effort is recorded. When you repeat a route, your 'ghost' (which is based on your PR for that route) appears on the screen and you can try to beat yourself if you wish.

I honestly had no intention of going hard today but not five seconds after starting my ghost passed me and the chase was on. I know, kind of reminds you of Strava doesn't it? :)

Apparently I was feeling pretty spunky the last time I tackled this course because racing myself was tough! For the first 10 minutes or so my ghost was 1-3 seconds ahead of me. Around half way in I pulled ahead just slightly.

This route is basically a big climb and then a big descent. I tend to slack off on the descents and that is the only reason I was able go faster than my previous effort today. Today I kept the gas on/watts up when the road tipped downhill. At one point I had a 12 second lead but then near the end I started to fade and only 'won' by seven seconds. Whew. Good workout for sure.

Sleep 7
Waking HR  
Body Weight 6:15 AM - 188 lb.
12:30 PM - 187 lb.
Body Fat  
Workout Food  
Time of Day core - 5:30 AM
trainer - 12:30 PM
Workout Type  
plank 4 min, 2 min each side
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 2 x 30 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 20/16/12
wobble disk 3 min each leg
Time core - 45 min

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