c r i m i n a l e . c o m | training - Monday 22 February 2010 – core

Monday, February 22, 2010

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Monday 22 February 2010 – core | commute

Hours Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym – 5:15 AM
Distance:	11 miles (4 in the AM, 7 in the PM)
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Power:
Total Ascent:
Weather:	upper 30s in the AM, mid 50s in the PM, mostly sunny, dry, calm
Workout Type:	active rest

Breakfast:	6:30 AM – cereal
Lunch:
Dinner:
Workout Food:	water

Course:

ball leg lifts	3x10
clam knee lifts	3x40
side leg lifts	3x40
roman chair knee lifts	3x40
donkey kick	3x15 – 80 lb

Results:

Comments:

Core was fine, I think I can start doing more than 10 of these ridiculously hard leg lifts on the ball now…

I felt pretty fresh on my commute but am realizing that 1) riding all the way up Capitol Hill is probably never going to be a real rest ride and 2) this is especially the case on a single speed bike.

Sure is fun though.

Equipment:

Raleigh town bike, 36x16

Clothing:

Vans, baggy MTB shorts, knee warmers, Craft short sleeve undershirt, long sleeve running shirt

commute | core

Monday, February 22, 2010 11:49:00 AM (Pacific Standard Time, UTC-08:00)

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