08 September 2011

core | run | commute | stairs

First day of core post-tumble, yeah for me.

I was not able to do all the exercises I usually do but was surprised that I could accomplish what I did. Obviously I'm a huge whiner and should just get to it.

it was interesting to note how leisurely this run felt compared to yesterday. 30 seconds is obviously a huge difference in pace.

My commute was broken up into four segments today. I rode to work, back up to Capitol Hill during lunch, back to work and then home. I am constantly amazed how quickly I can make it to the top of the hill…! I keep thinking it will take about 45 minutes and it only takes 25 and that's on my Town Bike and I am not killing it by any means.

When I got home Shelley wanted to hit the stairs so I said sure! Oh man was that first flight tough… but I did warm up and it got easier. By the end I looked like someone had sprayed me with water except it was sweat.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day gym - 5:30 AM
stairs - 6:30 PM
Workout Type  
Weather low 80s, sunny, dry, calm
Course
back extensions 3 x 40
clam knee lifts 100 each leg
side leg lifts 100 each leg
twisters 50 each side - 12 lb.
leg scissors 50
hip abductors 3 x 30 - 100 lb.
run - treadmill, 1% incline, 8 mph
stairs - Howe Street
Results  
Time run - 30 min
stairs - 29:30
Distance run - 4 miles
commute - 20 miles
stairs - 8 flights
Pace run - 7:30 min/mile
Equipment run - Brooks Cascadia
commute - Town Bike
stairs - Brooks Cascadia
Clothing  

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