08 January 2013

Howe Street stairs | core

Nice.

My left ankle is healing up pretty quick. Hopefully I don't get a nasty surprise in the next few days but I'm optimistic.

I met Jim Kodjababian at the usual house of pain (read: Howe Street stairs) and got it done. I figured this was a good workout to test my ankle with as there is not that much flexing and if needed, I could just walk all the flights. I didn't need to walk. Yes.

Then at lunch I got down to the IMA and did my core routine. Ouch. The opposite of easy today is what that was. And now I sound like Yoda.

I managed to show up early and squeeze in my five warm-up flights before Jim showed up and then he was a little bit late so if you look at my GPS file below you can see that I 'idled' by going down and up the top section of the stairs. I'm also glad that I remembered my heart rate strap. That data is fun to see.

I did the full, old-school core routine today with plank and all. And the plank was TOUGH. My fault for being irregular I suppose. But I got it done and that felt great.

Sleep  
Waking HR  
Body Weight 184
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food 5:00 AM - Hammer Gel, water
stairs - bottle w/1 scoop HEED
Injuries  
Therapy  
Time of Day stairs - 5:40 AM
core - 12:00 PM
Workout Type stairs - strength/intervals
Weather mid to upper 40s, light rain at times, light wind
Course
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 - 100/90/80 lb.
Results  
Time stairs - 1:13
Distance stairs - 17 flights
Pace  
Equipment stairs - Brooks Launch
Clothing  
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