core

Holy cow. Had to call in sick today because of a massive headache that has been building ever since Monday afternoon. Not sure how I went to the gym but this sucks.

Sleep	6
Waking HR	4:30 AM - 55
Body Weight	6:15 AM – 183 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition	water
Recovery
Injuries
Therapy
Time of Day	5:15 AM
Workout Type
Weather
Course	plank 3:30 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 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 16/16/12 wobble disk 3 min each leg
Results
Time	45 min
Distance
Pace
Equipment
Clothing

Technorati Tags: core

strengthening (legs + hip) | PT | bike commute | treadmill run

It's spring at the UW and that means ducks are falling in love.

Whew, based on my gym numbers I'm getting a little stronger. And I'm realizing that my hips are way out of balance when it comes to strength.

I saw Neal Goldberg at FootWorks PT this morning for another checkup and he worked me pretty good for 30 minutes. Sometimes PT is just learning and sometimes it's a real workout.

No pain during my run again! I am liking this trend for sure. My heart rate monitor continues to entertain, once it settled down I started at 126 and finished around 141.

Today was a banner day so I had a treat when I got home.

Sleep	7.5
Waking HR	4:30 AM - 43
Body Weight	6:15 AM – 183 lb.
Body Fat
Breakfast
Lunch
Dinner
Nutrition	water
Recovery
Injuries
Therapy
Time of Day	gym – 5:15 AM
Workout Type
Weather
Course	incline leg press 20/20/20 – 230 lb. donkey kick 14/14/14 each leg – 110 lb. leg extensions 14/14/14 – 175 lb. leg curls 14/14/14 – 165 lb. calf raises 14/14/14 – 155 lb. adductors 14/14/16 – 140 lb. abductors 14/14/16 – 100 lb. hip bungee forward 80 each side hip bungee 45 degree 70 each side leg lifts 100 wobble disk 3 min each leg
Results
Time	gym – 60 min PT – 30 min of work
Distance
Pace	treadmill 30 min at 8:15, 1% incline 5 min at 15:00, 0% incline
Equipment	run - Brooks Glycerin 12 ride - Raleigh Mojave 8.0
Clothing

Technorati Tags: bike commute,single speed,treadmill run,Neal Goldberg,FootWorks PT

bike commute | treadmill run

Another day of testing my body, this time with an actual run albeit indoors. I got a passing grade again. Yes.

This is the start of comeback #3. This year! And yes, I do want to do it right this time.

Saw this bike at the UW today, I love finding stuff like this.

Sleep	7.5
Waking HR	4:30 AM - 45
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition
Recovery
Injuries
Therapy
Time of Day
Workout Type
Weather
Course	treadmill 30 min at 8:30, 1% incline 5 min at 15:00, 0% incline
Results
Time
Distance
Pace
Equipment	run - Brooks Glycerin 12 ride - Raleigh Mojave 8.0
Clothing

Technorati Tags: treadmill run,bike commute,single speed

Howe Street stairs

I tested my left hip and it passed, no pain of any kind! And I was sure to pull the plug after 30 minutes as I know my tendency is to overdo it.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition	large Water Bottle w/2 scoops Hammer HEED
Recovery
Injuries
Therapy
Time of Day
Workout Type
Weather
Course
Results
Time
Distance
Pace
Equipment	Brooks Transcend
Clothing

Technorati Tags: Howe Street stairs