core | bike commute

Another descent day in the gym in spite of not getting as much sleep as I wanted.

On my ride home I felt pretty spent. Probably due to the aforementioned lack of sleep and not eating enough during the day.

Still, awesome day out. And I still took the long way home. :)

Sleep	6
Waking HR	50
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	core - 5:30 AM
Workout Type
Weather	low 80s, sunny, dry, calm
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

Howe Street stairs | bike commute | Breathe Hot Yoga

Whew...! The efficiency of a stair workout never fails to become obvious when you are on Howe Street. I managed to survive for one hour today and my calf didn't bother me in the least. That's some exciting shit.

I'm test driving the Samsung S Health app specifically because my new phone has a heart rate sensor and it's been ages since I knew what my waking heart rate was.

Sleep	7
Waking HR	48
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	stairs - large bottle w/1 scoop HEED commute - water
Injuries
Therapy
Time of Day	stairs - 5:00 AM yoga - 5:45 PM
Workout Type
Weather	stairs - mid 60s and it got into the upper 80s today, sunny, dry, calm
Course	stairs - Howe Street
Results
Time	stairs - 1:00
Distance	stairs - 2.9 miles (17 flights)
Pace
Equipment	stairs - Brooks Transcend, Garmin Fenix 2 commute - Raleigh Mojave 8.0, Garmin Edge 500
Clothing	stairs - Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium SS shirt

Technorati Tags: Howe Street stairs,Breathe Hot Yoga,hot yoga

core | bike commute

I was a little sleepy tired from staying up late last night but core went well and my right calf is feeling better all the time. Going to try another stair workout this week and if that goes well then perhaps an actual run...?!

Sleep	6
Waking HR
Body Weight	6:15 Am - 185 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	gym - 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 20/20/12 wobble disk 2 min each leg
Results
Time	core - 45 min
Distance
Pace
Equipment	Raleigh Mojave 8.0, Garmin Edge 500
Clothing

weights | Grand Ridge + Duthie MTB ride

Got to the gym this morning for what has become my standard leg routine and then rode over Grand Ridge to the Duthie Hill MTB park for three quick laps with Tony Callen.

It was a freaking fantastic day! At Duthie I was impressed by the number of children riding in the park. How cool that so many kids are doing this instead of playing video games or some other sedentary activity. Hanging out in positive/healthy circles has to be so crucial to growing up healthy and active.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	gym - water ride - 2 bottles each w/1.5 scoops HEED, Hammer Bar
Injuries
Therapy
Time of Day	gym - 8:00 AM ride - 10:45 AM
Workout Type
Weather	upper 70s, sunny, dry, calm
Course	barbell lunges 3 x 20 - 95 lb. (this felt pretty heavy) incline leg press 20 - 180 lb., 2 x 20 - 200 lb. donkey kick 3 x 18 each leg - 90 lb. leg extensions leg curl - 3 x 20 - 150 lb. leg curls leg extension - 3 x 20 - 155 lb. calf raises 3 x 20 - 95 lb.
Results
Time	gym - 45 min
Distance
Pace
Equipment	Performance Access XCL, Garmin Edge 500
Clothing

Technorati Tags: Grand Ridge,Duthie Hill