05 October 2011

core | run

Yeah, I did the plank again AND had my first fast run after my last mountain bike accident. Good times. And I was able to hold the plank for 2:30. Nice.

Today I was smart and brought my own water bottle to the gym so I could drink while running. I know, genius. Seriously, it really helped. Gotta remember to do that again.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day 5:15 AM
Workout Type  
Weather  
Course
plank 2:30
back extensions 3 x 40
clam knee lifts 100 each leg
side leg lifts 100 each leg
leg scissors 100
twister machine 50 each side - 80 lb.
hip abductors 3 x 30 - 100 lb.
run - treadmill, 1% incline
Results  
Time run - 30 min
Distance run - 4.2 miles
Pace run - 5 min at 8.5 mph (7:30 min/mile), 24 min at 9.1 mph (6:58 min/mile), 1 min faster and faster finishing at 6:30 min/mile
Equipment Brooks Defyance
Clothing  

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