26 February 2014

core | Ravenna lunch run | walk home from bus stop

Made it to the gym for some core this morning and it felt incrementally better than Monday. 'Incrementally' is a long word meaning not very much.

At lunch I was going to hit the treadmill to shake out my legs but guess what - Mother Nature cooperated and it was brilliant out so I ran outdoors. The plan was to try and pick it up in the second half of the run but I felt pretty blown! So much for that plan, I just ran it back in and hit he showers.

Still, what a beautiful day! Short sleeves no problem. Beats the treadmill every time.

Sleep 7
Waking HR  
Body Weight 6:15 AM - 183 lb.
1:00 PM - 184 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food core - water
Injuries  
Therapy  
Time of Day core - 5:30 AM
run - 1:00 PM
Workout Type  
Weather  
Course
on the ball leg lifts 3 x 20 each leg
twisters 50 each side - 15 lb.
leg extensions 75/25
back extensions 3 x 40
hip raisers 60
fire hydrants 60 each side
side leg lifts 60 each side
clam knee lifts 80 each side
roman chair knee lifts 40
wobble disk 2 min each leg
Results  
Time core - 45 min
run - 41:44
Distance run - 5.5 miles
Pace run - 7:38 min/mile
Equipment run - Brooks Glycerin 11, Garmin Fenix
walk - Garmin Fenix
Clothing run - Brooks 5" Essential Run Short, Brooks Podium SS shirt

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