Alki, Lincoln Park on a single speed

I'm starting to like my commuter bike with clipless pedals...

I did this ride two weeks ago and it was great fun then so I went to the well again. It is a super flat ride but sometimes that is just fine. With clipless pedals on now I can spin along pretty good. It started to drip a bit half way in but I didn't get drenched, just damp. And it was warm the whole time so no worries.

I love riding along Alki Beach Park just to people watch.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	right before ride - Hammer Bar ride - 2 large bottles each w/2 scoops HEED
Injuries
Therapy
Time of Day	12:30 PM
Workout Type	endurance
Weather	mid 70s, cloudy, light rain at the end
Course
Results
Time
Distance
Pace
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing

Technorati Tags: single speed

Howe Street stairs | bike commute

YES. I was finally able to do some exercising on my feet instead of on wheels.

Howe Street is such a constant/staple/benchmark/great workout. So glad to finally be able to do this again. I was slow and my calf is far from 100% but my glass is half full! This also gives me hope that I might be able to run on the flats in a week or two.

Saw this while walking to the dentist today, glad the job market is recovering.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	stairs - large bottle w/1.5 scoops HEED commute - water
Injuries
Therapy
Time of Day	stairs - 5:15 AM
Workout Type
Weather	stairs - low 60s, clear, dry
Course	stairs - Howe Street
Results
Time	stairs - 39:58
Distance	stairs - 1.9 miles (11 flights)
Pace
Equipment	stairs - Brooks Transcend, Garmin Fenix 2
Clothing	stairs - Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium SS shirt

Technorati Tags: Howe Street stairs

core | bike commute

News flash - I noticed yesterday and this morning that going up (mostly) and down (for sure) stairs that my calf is finally feeling better! It might be time for a little test tomorrow.

Took the long way home again. I get to ride through so many different neighborhoods on this route, I love it.

Sleep	7
Waking HR
Body Weight	6:15 AM - 184 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	gym - water commute - water
Injuries
Therapy
Time of Day	core - 5:30 AM
Workout Type
Weather
Course	on the ball leg lifts 2 x 60 twisters 50 each side - 15 lb. leg extensions 100 back extensions 3 x 40 hip raisers 3 x 20 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 20/18/12 wobble disk 2 min each leg
Results
Time	core - 45 min
Distance
Pace
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing

weights | bike commute | Breathe Hot Yoga

Another complete day of fitness! Some strength training, a little cardio and some balance/core. Not bad.

It was HOT at Breathe Hot Yoga today, total sweat fest. During one pose where my arms were clasped together in front of me, the sweat simply would not stop dripping from my elbows. Some real faucet action.

On the way home I rode past a water park and the water has finally been turned on, nice. Nothing screams summer like a water park in action.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	gym - water commute - water
Injuries
Therapy
Time of Day	gym - 5:30 AM yoga - 5:45 PM
Workout Type
Weather
Course	barbell lunges 3 x 20 each leg - 85 lb. incline leg press 20/20/30 - 180 lb. donkey kick 3 x 18 each leg - 90 lb. leg extensions 3 x 18 - 155 lb. leg curls 3 x 20 - 150 lb. calf raises 3 x 18 - 115 lb.
Results
Time	weights - 45 min yoga - 60 min
Distance
Pace
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing

Technorati Tags: breathe Hot Yoga,hot yoga