25 June 2012

core | treadmill run | bike commute

Core felt okay and my run felt pretty good, that was nice. I really have the urge to go hit the woods on foot but I know it will be a pretty big shock to the system when I finally do give it a go again. :)

My last bike race is at the end of August, then I'll focus on running.

I'm also really pumped to ride my new mountain bike... more on that soon.

Sleep 7
Waking HR
Body Weight 12:00 PM - 178 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food water
Injuries
Therapy
Time of Day core - 5:30 AM
run - 12:00 PM
Workout Type endurance
Weather mid 60s, dry, mostly cloudy, pretty calm
Course
plank 3 min, 2 min each side w/2 x 30 sec leg lifts each leg
back extensions 3 x 40
clam knee lifts 100 each leg
side leg lifts 100 each leg
leg scissors 100
twisters 50 each side - 12 lb.
push-ups 24
hip abductors 3 x 30 - 100 lb.
treadmill run - 1% incline for 25 min, 2.5% for 5 min
Results
Time run - 30 min
Distance run - 4.1 miles
Pace run - 7:30 for 5 min, 7:00 for 25 min
Equipment commute - Town Bike
run - Brooks Launch
Clothing

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