morning ride - Lakeshore! pretty and fun, one beautiful weinheimer dog! Talked about morphometrics of the Saber Tooth tigers and cats.
Cross training4:00 [3]
10 push ups. 6 rolly outs.
Cycling52:00 [2] 14.3 km (3:38 / km)
Elm to ossington .... then biking date! :)
stopped at a burger joint fended off the birds from our dirty fries, it was a nice warm evening, .... then up a pretty steep hill to visit some friends.
PHYSIO Day1 !! 2min balance on bosu - eyes closed (concentrate on non-moving) 15x Squats on bosu ball - eyes closed --- keep legs farther apart 15x Squats on bosu ball - eyes closed --- +10lbs 15x Squats on bosu ball - eyes closed --- +10lbs - fast
Calf raise, looking for max --- finally got to 50/50 60x ' (50/50) --- Fast 10 kettlebell - 20kg 60x ' (50/50) --- Slow 10 kettlebell - 20kg 60x ' (50/50) --- stay up as much as can !!
One legged calf raise 30x ' weight on bad leg (anything i can muster) 15x ' weight on good leg 15x ' weight on bad full lift --- (anything i can muster) 15x ' weight on good leg 15x ' weight on bad full lift --- very supported - 60%arm - 40%calf
40x ' weight on pointed toe - very slow/ very supported descent --- to be worked on/ very weak ---
Calf raise with toes out!! --- full range of motion 20x full weight 50/50