core | bike commute

Went to the gym, had a good core  workout, rode to my JAMF Software training, passed my exam, went outside and it was POURING. So I took the shortest way home. It stopped raining at the exact moment I pulled up to my garage. One of those days. At least I did not get cold.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:30 AM
Workout Type	active recovery
Weather
Course	plank 3 min, 2 min each side w/3 x 20 sec leg lifts each leg back extensions 3 x 40 clam knee lifts 100 each leg side leg lifts 100 each leg leg scissors 100 twisters 50 each side - 12 lb. push-ups 20 hip abductors 3 x 30 - 100 lb.
Results
Time
Distance
Pace
Equipment	Town Bike
Clothing

treadmill run

Nothing special today… just a run with some tempo to try and get the legs turning over so my race on Sunday won't feel like a slap in the face.

I tried to accelerate the entire last 10 minutes and was unable to do so. I sorta crapped out with two minutes to go and had to throttle back a little bit. Oh well. Breathing was difficult.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries	right hamstring still feels really tight and twingy from my race last Saturday
Therapy
Time of Day	5:30 AM
Workout Type	tempo
Weather
Course	treadmill - 1% incline
Results
Time	35 min
Distance	5 miles
Pace	5 min at 7:30, 20 min at 7:00, .2 mph faster each minute for the next 7 min finishing up with 2 min at 6:00, 2 min at 7:00
Equipment	Brooks Launch
Clothing

core | bike commute

I was dragging ASS this morning… At least I had a reasonable core workout once I got to the gym. Whew.
I took a test today in my training and passed the JAMF Software CCA but it was stressful. Holy crap. I am the greenest guy in the rom when it comes to knowing this material and I was literally cut off by the buzzer and did not finish. I think I was the only one that did not finish. But I passed. Thank goodness.

On the way home I had to vent some stress so in spite of being on my Town Bike I rode down to Seward Park and then back home. And it was great! The air was absolutely still, I had music blasting and it helped unwind me from a hectic day. I was having such a good time I rode around the outside of the park and then did the upper loop. Good times.

Climbing up Capitol Hill from Mt Baker Beach through Colman Park I tried to take the foot path but when it turned to gravel and then to stairs my single speed bike with platform pedals, no suspension and slick tires was not up the challenge. That's the long way of saying I don't have skills. But in my defense I also did not have any traction.

I was taking detours like this along the entire ride. I rode up and over the pedestrian bridge that crosses Rainer Ave, took the paved trail along Lake WA, etc., etc. This bike is so fun!

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 6:00 AM
Workout Type	fun ride
Weather	mid 50s, mostly cloudy, dry, calm
Course	plank 4 min, 2 min each side w/3 x 20 sec leg lifts each side back extensions 3 x 40 clam knee lifts 100 each leg side leg lifts 100 each leg leg scissors 100 twisters 50 each side - 12 lb. push-ups 21 hip abductors 3 x 30 - 100 lb.
Results
Time
Distance
Pace
Equipment	Town Bike
Clothing

cardio | bike commute (exploring under I-5)

I'm in some training for work all week long so other than the gym in the AM and riding to and from the training I think this will be a somewhat unremarkable week. Unremarkable except for the fact that my sleep has been shit lately. Last night I woke up at 3:30 and that was it, I could not fall back asleep. Dang.
My legs were pretty darn tight this morning and slowly working them out with a zero-impact cardio machine felt pretty good.

One the way home I was looking for a novel way to go and suddenly found myself on Airport Way. Then I found myself on the dirt under I-5. So I just kept exploring.

What an eye opener…!

I always knew objectively that people lived under the freeway and had seen some go here and come from here but had never been this close. As I rode north the density of tents and bed rolls kept increasing and suddenly around Massachusetts there were about 20 men milling around. Feeling like an idiot I opted to turn around here and found my way back down to Airport Way and headed home.

Here are some things I saw.

• A Honda generator!
• Massive tents, like sleeping eight people big.
• Barbeques.
• A tree that was surrounded by soiled toilet paper. Was this the designated 'poop tree'?

Sleep	5
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	cardio - 5:30 AM
Workout Type	active recovery
Weather
Course	cardio - elliptical trainer, 12 incline, 12 resistance
Results
Time	cardio - 30 min
Distance
Pace	cardio - 140-160 rpm, heart rate was in the low 130s by the end
Equipment	Town Bike
Clothing