14 May 2014

core | bike commute | SRC track workout

I was still a bit sleepy tired this morning but ended up having a good core workout.

Even better, I had really good track workout! Here (I think) are my keys to success.

  • Get enough sleep. Duh.
  • Jog to the tack slowly! Those first three blocks from our house are straight up...
  • Start the workout at a reasonable speed. I'm still learning what that is and today I got it pretty much spot on. Previously I was perhaps starting too fast - easy to do when you are the slowest person at the workout!
  • Don't let the workout get inside your head too much. It's going to be long so just take it one interval or set of intervals at a time.

The goal was 3 x 200 m followed by 3 x 400/800/400 m followed by 3 x 200 m.

Ran my first 200s in 43/42/41 and my last 200s in 42/41/38 and all my other intervals were pretty consistent. I think I am slowly getting the hang of this.

I should have brought some water, it was 80 degrees!

Sleep 7
Waking HR  
Body Weight 6:15 AM - 183 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food core - water
Injuries  
Therapy  
Time of Day core - 5:30 AM
track workout - 6:30 PM
Workout Type  
Weather 80, sunny, dry
Course
on the ball leg lifts 2 x 60
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 3 x 20 each leg
fire hydrants 60 each side
side leg lifts 60 each leg
clam knee lifts 80 each leg
roman chair knee lifts 50
push-ups 20/14/10
wobble disk 2 min each leg

track
200 m on, 200 m off
200 m on, 200 m off
200 m on, 200 m off
400 m on, 400 m off
800 m on, 400 m off
400 m on, 400 m off
400 m on, 400 m off
800 m on, 400 m off
400 m on, 400 m off
400 m on, 400 m off
800 m on, 400 m off
400 m on, 400 m off
200 m on, 200 m off
200 m on, 200 m off
200 m on

Results  
Time core - 45 min
Distance  
Pace  
Equipment commute - Raleigh Mojave 8.0, Garmin Edge 500
run - Brooks Glycerin 11, Garmin Fenix
Clothing run - Injinji Run Original Weight Mini-Crew, Brooks Infinity Short III

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