09 April 2014

core | bike commute | SRC track workout

Got to the gym in the AM, rode my bike to and from work and then jogged up to the Garfield High School track for the weekly Seattle Running Club workout.

Yikes.

These track workouts are tough.

The goal was 8-10 x 800 m with 400 m easy jog between efforts. I lasted eight. Still, this workout - my 3rd track workout - felt better than the previous two.

Including the two women that showed up I am still the slowest person at these workouts! Yes. Trisha Steidl was clocking steady at 2:50-2:52. I think my pace was pretty consistent? My last four efforts were all in the 3:10-3:12 range.

Man, it is hard for me to get my ass in gear after work. I really prefer working out in the morning.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food core - water
commute - water
Injuries  
Therapy  
Time of Day core - 5:30 AM
track - 6:30 PM
Workout Type track - 800 m intervals
Weather upper 50s, sunny, dry
Course
on the ball leg lifts 2 x 30 each leg
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 60
fire hydrants 60 each side
side leg lifts 60 each leg
clam knee lifts 80 each leg
roman chair knee lifts 40
push-ups 16/14/10
wobble disk 2 min each leg
Results  
Time core - 45 min
track - 3:10-3:12
Distance  
Pace  
Equipment commute - Raleigh Mojave 8.0, Garmin Edge 500
track - Brooks Glycerin 11, Garmin Edge 500
Clothing track - Brooks 5" Essential Run Short, Brooks Podium SS shirt

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