c r i m i n a l e . c o m | training - Monday 15 March 2010 – core | cardio

Monday, March 15, 2010

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Monday 15 March 2010 – core | cardio | commute

Hours Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym – 5:30 AM
Distance:	15 miles
Time (total):	core – 30 min cardio – 30 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Power:
Total Ascent:
Weather:	upper 40s to low 60s, dry, mostly sunny, calm
Workout Type:	active recovery

Breakfast:	7:00 AM - cereal
Lunch:
Dinner:
Workout Food:	water

Course:

ball leg lifts	3x15
roman chair knee lifts	3x40
cable punch	3x15 – 15 lb (one foot)
cross cable pull	3x15 – 15 lb (one foot)
donkey kick	3x15 – 80 lb
hip abductor	3x20 – 90 lb

cardio – elliptical trainer
commute – straight to work and the home via Seattle waterfront and downtown

Results:

Comments:

Oh MAN was I sleepy tired this morning… and I went to get around nine! What gives? Daylight Saving Time does not affect me that much.

Once at the gym I committed to the stupid (read: hard) leg lifts while on the ball again. I can really feel how these work all the complimentary muscles in my core so would like to get better at them.

And I even did some cardio! Hoo boy, Martin is really doing it up. I was not sure if it would dry up enough for me to ride into work so figured better safe than sorry. Turns out I got lucky and was able to ride in.

While on the elliptical trainer – I'm still learning how to use these new ones – I had the resistance up too much and suddenly it was so NOT a recovery workout. I had to keep tapping it down (and then up later when it got too easy because of my adjustment) but hey, it was fine.

ASIDE – there is no place for me to 1) store a wet bike or 2) hang wet clothes at work (and don't even think about taking a shower) so I can only commute on two wheels when it's nice out. You would think the UW was super bike commuter friendly but if you did you would be wrong.

Riding home was SO nice… shorts and short sleeves. I KNOW!

Equipment:

Raleigh town bike, 36x16

Clothing:

cardio | commute | core

Monday, March 15, 2010 6:54:36 PM (Pacific Daylight Time, UTC-07:00)

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