10 January 2013

cardio | core

Not wanting to take any risks I went indoors for another easy, low-impact workout today. If nothing else I will be very well rested for Saturday's 50k.

I did some cardio at the gym in the AM and the got down to the IMA at lunch for my full core routine. I forgot any kind of watch so to time my plank I just counted. Oh man is it hard to keep counting slowly when your body is shaking... :( But I did it. The plank was pretty darn hard as were the hip abductors and adductors but it felt good to get this done.

Sleep  
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food cardio - water
Injuries  
Therapy  
Time of Day cardio - 5:15 AM
core - 12:00 PM
Workout Type active recovery/endurance
Weather  
Course cardio - elliptical trainer, 13 incline, 13 resistance
plank 3 min, 2 min each side
back extensions 3 x 40
clam knee lifts 100 each leg
side leg lifts 100 each leg
leg scissors 100
push-ups 16
twisters 50 each side - 12 lb.
hip abductors 3 x 30 - 100 lb.
hip adductors 3 x 30 - 80 lb.
Results  
Time cardio - 30 min
Distance  
Pace cardio - 140-150 rpm, heart rate 120-140
Equipment  
Clothing  

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