21 June 2013

core | mini progression treadmill run | walk

Made it to the gym this AM for my core workout but I forgot to do my back extensions. Again! I am just spacing out.

Daniel Paquette told me about this workout he does called a progression run. I figured I would give it a go at lunch but tone down the duration as I just don't feel up to 10 miles on a treadmill. It went okay, the last two segments were tough but it did pick up my foot speed which was nice.

On the way home I walked from my bus stop, if it's not raining this has actually become a regular thing for me s the views are pretty cool.

Sleep  
Waking HR  
Body Weight 12:00 PM - 182 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day core - 5:45 AM
run - 12:00 PM
Workout Type run - tempo
Weather  
Course
ball leg lifts 3 x 20 each leg
plank 3 min, 2 min each side w/2 x 10 sec leg lifts each side
twisters 50 each side - 12 lb.
leg extensions 100
back extensions forgot to do these...
push-ups 20/16/10
run - treadmill
Results  
Time  
Distance run - 5 miles
walk - 1.5 miles
Pace

run
.5 miles at 8:00
.5 miles at 7:45
.5 miles at 7:30
.5 miles at 7:15
.5 miles at 7:00
.5 miles at 6:45
.5 miles at 6:30
.5 miles at 6:15
.5 miles at 6:00
.5 miles at 8:00

Equipment run - Brooks Launch
Clothing  
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