c r i m i n a l e . c o m | training - Tuesday 21 JUly 2009 - core | cardio | commute

Tuesday, July 21, 2009

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Tuesday 21 JUly 2009 - core | cardio | commute | walk

Hours Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym - 5:30 AM walk - 12:00 PM
Distance:	commute - 9 miles walk - 2 miles
Time (total):
Time (moving):	cardio - 30 min walk - 45 min
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	mid 80s, sunny, dry
Workout Type:	core \| cardio

Breakfast:	7:00 AM - smoothie 10:00 AM - Zone Perfect bar (blech…)
Lunch:	1:30 PM - 3 pieces Pilot Bread w/peanut butter and jam, Odwalla Citrus C Monster 2:00 PM - Promax bar
Dinner:	Quinoa, greens, sauce, beer
Workout Food:	water

Course:

plank	180 sec, 120 sec, 60 sec to each side
other core	2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb
back extensions	20 straight and 20 twisting - 25 lb

cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm (barely!)

Results:

Comments:

I had a super low day this morning at the gym and then got home, tuned in the Tour and watched Bradley Wiggins climb like an insane man. And look totally calm doing it! What a superstar.

Equipment:

Clothing:

not much, it's hot

cardio | commute | core | walk

Tuesday, July 21, 2009 12:19:00 PM (Pacific Daylight Time, UTC-07:00)