core | bike commute | massage

On my way to work I got another massage. Living the dream for sure. This time it was from David Wilson at Evergreen Chiropractic.

On my way home I took a really long route. I love exploring Seattle neighborhoods.

Sleep	6
Waking HR	4:30 AM - 47
Body Weight	6:00 AM – 183 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition
Recovery
Injuries
Therapy
Time of Day	core – 5:15 AM massage – 9:00 AM
Workout Type
Weather
Course	plank 3:30 min, 2 min each side twisters 50 each side - 15 lb. leg extensions 80/20 back extensions 3 x 40 hip raisers 2 x 30 each side fire hydrants 60 each side side leg lifts 80 each side clam knee lifts 80 each side roman chair knee lifts 50 push-ups 14/14/14 wobble disk 3 min each leg
Results
Time	core – 45 min massage – 60 min
Distance
Pace
Equipment	Raleigh Mojave 8.0
Clothing

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