treadmill run | Expresso Exercise Bike | Breathe Hot Yoga | walk

This might look like a big day but it wasn't really.

The run was just another test like yesterday and I can now report that my right hip is fully effed up. What a drag! I have an appointment with my PT Neal Goldberg at FootWorks PT tomorrow to see what's up.

On the upside my heart rate is coming down while running!  I am 5-10 beats lower at the same speed so bonus. I also saw a couple of interesting bike on the UW campus. Just in case you didn't know what a 'fixie' was, Kent is here to help you out. One word: yikes!

And back when I was in the bicycle industry, everyone was trying to get rid of stem shifters...

Since running isn't working I hit the IMA at lunch and got on a bike.

After work I went to Breathe Hot Yoga in hopes of trying to warm up my hip. I think it helped a little bit.

Sleep	7
Waking HR	4:30 AM - 42
Body Weight	6:00 AM - 187 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition	run - water
Recovery
Injuries
Therapy
Time of Day	run - 5:15 AM ride - 1:00 PM yoga - 5:45 PM
Workout Type
Weather
Course	treadmill run - 1% incline 2 min to get up to speed 38 min at 8:00 5 min at 15:00 (0% incline)
Results
Time	yoga - 60 min
Distance
Pace
Equipment	run - Brooks Glycerin 12
Clothing	run - The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium SS shirt

Technorati Tags: Expresso Fitness,Drifters Peak,Breathe Hot Yoga

core | Expresso exercise bike

Tried core again and it still isn't happening. Today I did some balance exercises with cables & pulleys in an attempt to mix it up just so I wouldn't just turn around and go home. It worked for a few minutes.

At lunch I forced myself to hit the IMA and it was a good call. Luckily. From the first pedal revolution I could tell I was really rested and it was going to be a great ride. I broke my previous PR on this course by about 1:50 and beat the CR by four seconds. All while keeping the RPMs up and not blowing up my legs I might add. Tomorrow is a big run after all.

Sleep	5.5
Waking HR	4:30 AM - 50
Body Weight	6:00 AM - 185 lb. 12:34 PM - 185 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition	core - water
Recovery
Injuries
Therapy
Time of Day	core - 5:30 AM trainer - 12:00 PM
Workout Type
Weather
Course	core - misc. cable exercises
Results
Time	core - 30 min
Distance
Pace
Equipment	trainer - Expresso exercise bike
Clothing

Technorati Tags: Expresso Fitness,Rough Rider

Expresso Exercise Bike | Breathe Hot Yoga

The alarm went off. I woke up. I went downstairs. I did not go to the gym. Oh well.

At lunch I did head down to the IMA for a spin on the Expresso exercise bike and it never disappoints.

After work I headed over to Breathe Hot Yoga for a great session. I've been taking all these Hot Pilates classes and it felt great to finally take a Vinyasa class again. Less of a pure work out but more balance stuff and more stretching.

Sleep	6.5
Waking HR	4:30 AM - 45
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	bike - 12:15 PM yoga - 5:45 PM
Workout Type
Weather
Course
Results
Time	yoga - 60 min
Distance
Pace
Equipment	bike Expresso exercise bike
Clothing

Technorati Tags: Expresso Fitness,Pyramid Mountain,Breathe Hot Yoga

Expresso Exercise Bike | Hot Pilates | walk

Too tired to get to the gym this AM but I did manage to sneak out for a quick trainer session at lunch. It felt pretty good and for a change, I didn't race a former ghost/PR of myself. It felt great to ride at a moderate tempo for a change.

After work it was off to Breathe Hot Yoga for anther Hot Pilates class. THIS IS A GREAT CLASS! You can challenge yourself as much or as little as you want and it is kicking my butt. In a good way. As a bonus, the instructor incorporate ALL of the suggestions I gave her Wednesday. How cool is that? And she said they all made sense. :)

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	trainer - 12:15 PM Hot Pilates - 4:30 PM
Workout Type
Weather
Course	trainer - Sunday Afternoon
Results
Time	trainer - 21:55 Hot Pilates - 60 min
Distance	trainer - 7 miles
Pace
Equipment	trainer - Expresso exercise bike
Clothing

Technorati Tags: Expresso Fitness,Sunday Afternoon,Breathe Hot Yoga,Hot Pilates

Expresso Exercise Bike | Hot Pilates | walk

Excellent day at the 'office' today. On the way to said office I saw this marvel of modern machinery.

What you can't tell so well from this angle is that it also had steel cranks... and you get the picture now I suspect. I wonder why some manufacturer opted for twist shifters 1) on a road bike and 2) they must have thought it made this thing look high-tech?

Today I opted for two shorter trainer rides instead of one longer one. Variety is the spice and all that.

My streak of beating my previous PRs stayed aloe but just barely... The first effort was not so bad, I must have ridden this when I was rehabbing my knee. The second effort was HARD. I was neck-and-neck with my ghost until the very last riser when I went all in and got a small gap which I Held to the finish and 'won' by about five seconds. Whew. I better make a mental note to leave this course alone for a bit unless I'm feeling very motivated. :)

After work I headed up to Breathe Hot Yoga for another Hot Pilates class. I am finally getting the hang pacing myself for this stuff. No longer do I try to do everything the hardest way and then collapse half way through each set. :) Some people learn slower than others.

I did not sleep long at all but when I woke up it was at just the right time in my sleep cycle. Sometimes you've got to be thankful for the small favors.

Sleep	5.5
Waking HR	3:30 AM - 43
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	trainer - 12:30, 12:50 PM Pilates - 5:45 PM
Workout Type
Weather
Course
Results
Time	Pilates - 60 min
Distance
Pace
Equipment	trainer - Expresso exercise bike
Clothing

Technorati Tags: Expresso Exercise Bike,Billy Goat Falls,Moody Ambush,Breathe Hot Yoga,Hot Pilates

Expresso Exercise Bike | Breathe Hot Yoga

On the bus to work today there was this (10 year old?) kid sorting his Magic cards and putting them all into sleeves he had just purchased. He was the cutest kid! He kept chatting up this couple of women across the isle and suddenly I noticed he was wearing some Brooks Cascadia 9 shoes. Probably because they matched his pants. Super cool.

I was pretty sleepy tired this morning so no gym.

At lunch I went to the IMA for a little indoor cycling session.

Oh man, this is getting tough! Once again I raced my ghost from a previous PR. We were never more than three seconds apart and with less than one mile to go we were even. I 'sprinted' and beat myself by maybe five seconds.

As my PRs drop, this trend can't continue. :) Plus, I'm sure I will lose motivation for all these indoor TTs pretty quick. It seems every time I have hopped on this bike I have been pretty rested...

After work I headed to Breathe Hot Yoga for another Hot Pilates class. Two words: ass kicker. This was just as hard as I remembered it from last week. The class really has very little to do with yoga and instead is a high intensity workout! Awesome stuff. I need to do more of this.

Sleep	8
Waking HR	4:30 AM - 46
Body Weight	12:30 PM - 188 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	ride - 12:30 pm Pilates - 5:45 pm
Workout Type
Weather
Course
Results
Time	Pilates - 60 min
Distance
Pace
Equipment	ride - Expresso exercise bike
Clothing

Technorati Tags: Expresso Fitness,Thunderball,Breathe Hot Yoga,Hot Pilates

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
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	core - 5:30 AM trainer - 12:30 PM
Workout Type
Weather
Course	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
Results
Time	core - 45 min
Distance
Pace
Equipment
Clothing

Technorati Tags: Expresso Exercise Bicycle,Expresso Fitness,Drifters Peak

Howe Street stairs | Expresso Exercise Bike | Breathe Hot Yoga | walk

Quite the day of fitness. I seem to do this every time I'm forced to take some time off due to injury or just when I'm really well rested... And today was the first day back at the Howe Street stairs. Good times start now.

Howe Street has got to the most popular flight of stairs in Seattle for fitness. It's a very rare occurrence that I show up - no matter what time of day or year - and there isn't at least one other person there doing the same thing as me. Suffering. It's pretty cool. Every year starting in November my good friend Jim Kodjababian and I hit these stairs for 11 weeks. That time is now.

At lunch I hopped on the Expresso exercise bike at the IMA. It really is the best indoor bike I have ever ridden. If only the saddles were not so damn uncomfortable. I had no intention of going hard today but then my 'ghost' from a previous effort passed me and I sped up. :( I ended up getting a PR on this course by about 30 seconds and it was tough.

After work I headed over to Breathe Hot Yoga. More good times. My body really appreciates this.

Sleep	6.5
Waking HR	4:30 AM - 43
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	stairs - 5:40 AM trainer - 12:15 PM yoga - 5:45 PM
Workout Type
Weather
Course	stairs - Howe Street trainer - Monkey Pass
Results
Time	yoga - 60 min
Distance
Pace
Equipment	stairs - Brooks Transcend, Garmin Fenix 2 trainer - Expresso exercise bike walk - Garmin Fenix 2
Clothing	stairs - Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt

Technorati Tags: Howe Street stairs,Expresso Fitness,Monkey Pass,Breathe Hot Yoga

Expresso Exercise Bike | Breathe Hot Yoga | walk

Another day on the trainer (that's three!) and it still isn't boring. :)

And yes, that heart rate data is not accurate.

On the bus home I saw this.

That sure was a flash from the past.

Sleep	7.5
Waking HR	4:30 AM - 48
Body Weight	12:10 PM - 186 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	trainer - 12:15 PM yoga - 5:45 PM
Workout Type	trainer - a bit harder than endurance
Weather
Course	trainer - Oh Mama
Results
Time	trainer - 27:54 yoga - 60 min
Distance	trainer - 7.8 miles
Pace
Equipment	trainer - Expresso exercise bike walk - Brooks Transcend, Garmin Fenix 2
Clothing

Technorati Tags: Expresso Fitness,Oh Mama,Breathe Hot Yoga

walk | Expresso Exercise Bike | Breathe Hot Yoga | walk

Well, I missed the bus this morning so I had to walk to the bus I usually take home. Luckily it was not raining so no biggie. I forgot to record the AM walk.

At lunch I hit the Expresso Exercise Bike for the first time this fall - and it was kind of fun! This trainer really is more interactive than anything else I have used. Now if only the saddle was not such a couch. Kinda makes my butt sore.

On the way home I stopped by Breathe Hot Yoga for my second session this fall. It felt better than the first! Today was a real challenge actually, this is a great class and Ryan is a super instructor. And the class was FULL. 20+ people easy.

In addition to hanging on to the heart rate sensor on the bike I also wore my Fenix just to compare the results. Pretty close.

It was glorious going back to sleep this morning.

Sleep	8
Waking HR	4:30 AM - 44
Body Weight	12:15 PM - 187 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	trainer - 12:15 PM yoga - 5:45 PM
Workout Type	trainer - endurance
Weather
Course	trainer - Stormy Hollow
Results
Time	trainer - 25:28 yoga - 60 min
Distance	trainer - 7.4 miles
Pace
Equipment	trainer - Expresso Exercise bike
Clothing

Technorati Tags: Expresso Fitness,Stormy Hollow,Breathe Hot Yoga

core | Expresso exercise bike | walk home from bus stop

I just didn't feel like running and the weather was not conducive to riding to work so I hopped on the trainer during lunch.

I started out thinking I was just going to go steady and then really pushed it and got a PR on this course by almost two minutes! I felt pretty good obviously. And my soreness is abating.

Sleep	5
Waking HR
Body Weight	6:15 AM - 183 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	core - water
Injuries
Therapy
Time of Day	core - 5:30 AM trainer - 12:00 PM
Workout Type
Weather
Course	on the ball leg lifts 120 [Damn that was hard...!] twisters 50 each side - 15 lb. leg extensions 60/30/10 back extensions 3 x 40 hip raisers 60 each side fire hydrants 60 each side side leg lifts 60 each side clam knee lifts 80 each side roman chair knee lifts 40 push-ups 16/14/10 wobble disk 2 min each leg
Results
Time	core - 45 min
Distance
Pace
Equipment	trainer - Expresso exercise bike walk - Garmin Fenix
Clothing

Technorati Tags: Expresso Fitness,Expresso Exercise Bicycle,Thunderball

core | Expresso exercise bike | walk home from bus stop

Went to the gym in the morning and hit the IMA for a spin on an Expresso exercise bike at lunch. For some reason I'm still not feeling the urge to run so I figure best not to fight it. I did a lot of miles last week so this might just be a good thing for me? Listen to your body and all that.

On the bike I chose this very mellow course. Mellow in that there were no crazy steep climbs. For a change. It was the right call. I started out just cruising. There is a little marque at the bottom of your screen and so while you ride you get all kinds of stats. Once is the leader board and first place looked hopelessly out of reach - I think it was about four minutes faster than my PR on this route. But funny how things change once you get moving.

My 'steady' pace was not that slow and by the half way point I was at least 30 seconds up on my PR.

ASIDE - another cool feature of this bike is you get to ride against your PR 'ghost' every time in addition to a generic pacer so you always see how you are stacking up that day.

With perhaps five miles left I guess I got inspired and picked up the pace. Right away I was one minute up on my PR so kept pushing. Soon I was two minutes up and with about two miles left I started to entertain thoughts of beating the leader but it turns out that wasn't going to happen. Still, by the end I took two minutes off of my best time. It felt good to good hard.

On a whim I weighed myself before and after this ride. Water continues to amaze me. And surprisingly, I am keeping off the weight that I lost while sick for more than the two days I predicted! I'm okay with that.

Sleep	7
Waking HR
Body Weight	6:00 AM - 178 lb. 12:00 PM - 180 lb. 12:45 PM - 178.5 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	core - water
Injuries
Therapy
Time of Day	core - 5:15 AM trainer - 12:00 PM
Workout Type
Weather
Course	on the ball leg lifts 40/20 each leg twisters 50 each side - 15 lb. leg extensions 50/50 [These are getting harder...?!] back extensions 3 x 40 hip raisers 60 fire hydrants 60 each side side leg lifts 60 each side [60! Finally!] clam knee lifts 80 each side roman chair knee lifts 40 push-ups 12/12/10 wobble disk 2 min each leg trainer - Pyramid Mountain
Results
Time	core - 45 min trainer - 38:37
Distance	trainer - 13.5 miles
Pace
Equipment	trainer - Expresso exercise bike walk - Garmin Fenix
Clothing

Technorati Tags: Expresso Fitness,Expresso Exercise Bicycle,Pyramid Mountain

core | Expresso exercise bike | City League ski racing

Finally, core. About time. Then at lunch I went to the IMA and hopped on an Expresso exercise bike. Good times. I'm actually serious, these trainers are about as much fun as you can have indoors.

After work I headed up to Alpental for my first night ever of CityLeague ski racing. Last week I qualified and today was the beginning of the season. It was FUN. And the snow was soft. We had to slip constantly in an effort to keep the ruts down.

After racing I had much too much beer and got home way too late.

Sleep	6
Waking HR
Body Weight	7:00 AM - 186 lb. 12:30 PM - 187 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:30 AM trainer - 12:30 PM skiing - 7:00 PM
Workout Type
Weather
Course	plank 4 min, 2 min each side w/3 x 20 sec leg lifts each side twisters 50 each side - 15 lb. leg extensions 80/20 back extensions 3 x 40 hip raisers 60 fire hydrants 60 each side side leg lifts 40/20 each side clam knee lifts 60 each side roman chair leg lifts 30 push-ups 14/14/10 wobble disk 2 min each leg
Results	CityLeague
Time	core - 45 min trainer - 38:29 skiing - 2 hours
Distance	trainer - 12.2 miles
Pace
Equipment	trainer - Expresso exercise bike
Clothing

Technorati Tags: Expresso Exercise Bicycle,Expresso Fitness,Vindicator,CityLeague,ski racing

core | Expresso exercise bike | walk home from bus stop

Core in the AM, a little trainer action at lunch and then the usual walk home.

I had planned on hitting up Breathe Hot Yoga on the way home but turns out the 5:45 class that I am used to attending was not offered today... not sure if this is the deal every Friday but there I was staring at a locked door. I would have had to wait until 6:30 so just went home.

I was able to go a little longer on the trainer today but still not very far. At least I'm making some progress.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:15 AM
Workout Type
Weather
Course	plank 4 min, 2 min each side w/3 x 20 sec leg lifts each side twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 40 hip raisers 60 fire hydrants 60 each side side leg lifts 60 each side clam knee lifts 60 each side roman chair leg lifts 25 push-ups 14/14/14 wobble disk 2 min each leg
Results
Time	core - 45 min
Distance
Pace
Equipment	trainer - Expresso exercise bike
Clothing

Technorati Tags: Expresso Exercise Bike,Ravens Roost

Howe Street stairs | Expresso exercise bike | walk home from bus stop

Nice. Today went much better than last week. Last week I had purposely tired myself out because I knew Jim Kodjababian was going to be tired from his power test but this week I came off of a rest day and I felt way, way better. Four runners this week, next week it gets serious with five.

Not much sleep but my left knee hardly complained. Of course I almost asphyxiated after the last runner but hey, my legs were fresh enough to be able to go that hard. My glass is half full.

I took a new pair of shoes out for a spin on the stairs today and they felt great! I got the Brooks Glycerin 11 just last night from Fleet Feet Sports; I was looking for a durable, meat-and-potatoes trainer and they seem to fit the bill. And they're comfy.

At the IMA I was hoping for two short trainer sessions but my knee piped up after just one so I pulled the plug. Hey, at least I am pulling the plug instead of forging ahead.

It is still COLD in Seattle. man. Too bad there isn't any precipitation, I love the snow.

Sleep	5
Waking HR
Body Weight	7:15 AM - 183 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	stairs - large bottle w/2 scoops HEED
Injuries
Therapy
Time of Day	stairs - 5:40 AM trainer - 12:00 PM
Workout Type
Weather	mid 20s, dry, calm
Course	stairs - Howe Street
Results
Time	stairs - 1:05:09
Distance	stairs - 2.7 miles (14 flights)
Pace
Equipment	stairs - Brooks Glycerin 11, Garmin Fenix trainer - Expresso exercise bike
Clothing

Technorati Tags: Howe Street stairs,Howe Street,Brooks Glycerin 11,Fleet Feet Sports Seattle

weights | Expresso exercise bike | stretching | sauna

I was (naively?) hoping to get in more than just one short session on the trainer today but after the first one my knee was not happy so I called it quits. Oh well.

I did lift some weights at the gym so it's not surprising that two days of weights plus one day of stairs is all I can handle. Since I had time I did some dedicated stretching and then hit the sauna.

Sleep	7
Waking HR
Body Weight	6:15 AM - 184 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	weights - 5:30 AM trainer - 12:00 PM
Workout Type
Weather
Course	barbell lunges 3 x 15 each leg - 75 lb. incline press 3 x 15 - 180 lb. donkey kick 3 x 15 each leg - 90 lb. leg extensions 3 x 15 - 155 lb. leg curls 3 x 15 - 150 lb. calf raises 3 x 12 each leg wobble disk 2 min each leg
Results
Time	weights - 45 min
Distance
Pace
Equipment
Clothing

Technorati Tags: Expresso Exercise Bike,Broken Spoke

weights | Expresso exercise bike | hot yoga | walk home from bus stop

This week Jim Kodjababian had asked me if we could move our stair workout to Thursday as he was doing a FTP test on the trainer today and wanted to be fresh. That was no problem for me and in an effort to be similarly tired I tried to work hard today.

Weights in the AM, trainer session at lunch and yoga after work to top it off.

Everything went pretty well except at Breathe Hot Yoga I ended up directly under a heat lamp and kind of cooked myself. I felt positively wilted during class.

Sleep	5
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	weights - 5:30 AM trainer - 12:00 PM yoga - 5:45 PM
Workout Type
Weather
Course	lunges 3 x 15 - 65 lb. incline press 3 x 12 - 180 lb. donkey kick 3 x 12 - 70 lb. leg extensions 3 x 12 - 135 lb. leg curls 3 x 15 - 135 lb. calf raises 3 x 12 each leg
Results
Time	weights - 30 min yoga - 60 min
Distance
Pace
Equipment	walk - Garmin Fenix
Clothing

Technorati Tags: Breathe Hot Yoga,hot yoga,Expresso Exercise Bike,Outlaw Rock

weights | Expresso exercise bike | hot yoga | walk

Today was my first day of trying to lift weights like my PT told me to. The goal is to maximize the eccentric contraction so I push with both legs and then return the weight with one leg. How did it go?

I. Am. Weak.

On the bright side, when you start at the bottom it's easy to improve.


I think I must have tweaked my back doing squats as it felt vulnerable all day and then when I got to Breathe Hot Yoga it felt positively awful.  I took it easy, moved slowly, tried to engage my core and by the end of class I felt a little better than when I started so that's good at least.

At lunch I hit the Expresso exercise bike again, that's where I first noticed my back. I selected a flat course to try and get a sustained, consistent effort and that worked. I also went pretty hard and beat my previous effort on this course by about 1:30... it's going to be much harder to get a PR next time. :) There is this guy named, "P. Crusher" that seems to have the top times for just about every course. Today's effort put me in 2nd place on this one about 60 seconds back.

Walking home was great. We just had a really windy day and so all these fall colors are on the ground now instead of up in the trees. Unfortunately it won't last, the rains are coming and soon all this orange and red will turn to brown soup. But we have snow to look forward to!

Sleep	7
Waking HR
Body Weight	6:00 AM - 182 lb. 12:00 PM - 183 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	weights - 5:15 AM exercise bike - 12:00 PM yoga - 5:45 PM
Workout Type
Weather
Course	squats 3 x 20 - 95 lb. incline press 3 x 10 each leg - 90 lb. leg extensions 3 x 10 each leg - 115 lb. leg curls 3 x 20 - 120 lb. donkey kick 3 x 10 each leg - 70 lb. calf raisers 3 x 15 each leg
Results
Time	exercise bike - 24:13
Distance	exercise bike - 8.3 miles
Pace	exercise bike - 20.7 mph
Equipment	trainer - Expresso exercise bike walk - Garmin Fenix
Clothing

Technorati Tags: Breathe Hot Yoga,hot yoga,Expresso Fitness,Expresso Exercise Bicycle,Falcon Flight

weights | bike commute | Expresso exercise bicycle | hot yoga

Big Monday! Or something like that. Fitness, fitness, and more fitness. Yeah fitness. Yeah me. Yeah positive self-affirmation.

I went to the gym this morning for my second session of lifting weights in I don't know how long. I added one exercise and increased the weight just a hair on three as well. Bonus.

I rode my bike to work and then got on the Expresso exercise bicycle at lunch. I was a touch short on time so was looking for a shorter course and saw that I had done one fun one just a few days earlier. Bingo. My only goal going in was to beat my previous time and I did it. No doubt because I was sandbagging some last time. But that's how I roll, set the bar low and then step over it with ease.

After riding home I want to Breathe Hot Yoga again and today was the second day that this stuff is clicking. Nice. Only NOW am I starting to improve... all the previous practices were just getting to the starting line.

Weight hurt my IT band just a little. I didn't notice it until I hopped on my bike to ride to work. Luckily it had calmed down by the time I got on the trainer at lunch and riding home was fine. Whew.

I had a meeting right after my trainer session so didn't get to eat 'lunch' until about 2:30 PM. It ended up being this giant (24 oz.?) Bolthouse Protein Plus drink and I was burping that up all the way home. Glad it finally settled down before I got to my yoga class.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	weights - 5:30 AM Expresso exercise bike - 12:00 PM yoga - 5:45 PM
Workout Type
Weather
Course	squats 3 x 20 - 95 lb. incline press 3 x 30 - 90 lb. donkey kick 3 x 30 each leg - 40 lb. leg extensions 3 x 30 - 75 lb. leg curls 3 x 30 - 75 lb.
Results
Time	weights - 35 min trainer - 23:27 yoga - 60 min
Distance	trainer - 7.6 miles
Pace	trainer - 19.4 mph
Equipment	trainer - Expresso exercise bicycle commute - Raleigh Mojave 8.0, Garmin Edge 500
Clothing

Technorati Tags: Expresso Exercise Bicycle,Expresso Fitness,Odyssey,Breathe Hot Yoga,hot yoga

cardio | Expresso exercise bike | walk home from bus stop

Back to the elliptical trainer for me this morning and I had a reasonable session so bonus.

At lunch I got on the Expresso Exercise bike for a crazy entertaining ride... it was called 'Odyssey' and I was riding through a land filled with giants, sea monsters (which were battling the giants!) and Minotaurs. It was cool.

On the way home I went up and over my new favorite set of stairs again.

I just could not maintain a faster cadence today on the elliptical trainer... but my back did feel better.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	elliptical trainer - 5:35 AM Expresso exercise bike - 12:00 PM walk - 7:00 PM
Workout Type
Weather
Course	elliptical trainer - 14 incline, 14 resistance
Results
Time	elliptical trainer - 30 min Expresso exercise bike - 24:16
Distance	Expresso exercise bike - 7.6 miles
Pace	elliptical trainer - cadence 140-150s, heart rate 160 by the end
Equipment	walk - Garmin Fenix
Clothing

Technorati Tags: Expresso Exercise Bicycle,Expresso Fitness,Odyssey