22 April 2013

strengthening | core | bike commute | cardio | treadmill run

I finally slept well last night; it felt really good. I was still dragging a bit at they gym in the morning but that might be because I did nothing physical all weekend and sometimes starting back up is hard for me.

The big news for today is I ran on the treadmill again, this time for 10 minutes and I was totally pain-free. In fact, once again it felt great! Nice.

It's progress but oh so slow...

In spite of dragging a tad at the gym I felt super on my commute.

Sleep 7+
Waking HR
Body Weight 12:00 PM - 181 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food water
Injuries
Therapy
Time of Day strengthening - 5:15 AM
elliptical trainer - 12:00 PM
treadmill run - 12:30 PM
Workout Type strength
endurance
Weather
Course
leg extensions 3 x 22 - 115 lb.
leg curls 3 x 22 - 120 lb.
squats 3 x 22 - 90 lb.
incline leg press 3 x 24 - 140 lb.
single leg squats 3 x 20 each leg
calf raises 3 x 10 each leg
wobble disk 2 x 60 sec each leg
push-ups 20/14/10
ball leg lifts 3 x 15 each leg
plank 2:00, 60 sec each side
twisters 50 each side - 10 lb.
leg extensions 100
back extensions 3 x 30
elliptical trainer - 13 incline, 13 resistance
Results
Time elliptical trainer - 30 min
treadmill run - 10 min
Distance elliptical trainer - 3.8 miles
treadmill run - 1.3 miles
Pace elliptical trainer - 140-155 rpm
treadmill run - 7:47
Equipment elliptical/run - Brooks Launch
commute - Raleigh Mojave 8.0
Clothing

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