08 October 2014

core | bike commute | SRC XC workout

Well, sometimes you just have to double check to be sure you really are tired. Turns out I am tired.

Tuesday I felt a bit sluggish and had to slow down during my run. Today I just could not go 100% and kept running out of steam during the intervals. I don't regret trying, sometimes you start out feeling bad and you end up coming good. Not today.

Regardless, these Seattle Running Club Cross Country workouts are super. I just need to show up a bit better rested.

I jogged down to Genesee Park, did the workout on grass and gravel and jogged home. Today I could not keep up with the group (Herbert Sitz, etc.) that I usually run with. It was kind of fun running home on the little dirt trail next to Lake WA in the dark with my headlamp.

Sleep 7
Waking HR  
Body Weight 6:15 Am - 180 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food core - water
commute - water
Injuries  
Therapy  
Time of Day core - 5:30 AM
run - 6:10 PM
Workout Type run - intervals
Weather run - upper 60s, dry, calm
Course
on the ball leg lifts 2 x 60
twisters 50 each side - 15 lb.
back extensions 3 x 40
hip raisers 3 x 20 each leg
fire hydrants 60 each side
side leg lifts 80 each side
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 20/14/12
wobble disk 3 min each leg
run - Genesee Park
6 x 800 m w/2:30 jog between efforts
4 x 200 m w/200 m jog between efforts
Results  
Time  
Distance  
Pace run
3:18
---
3:18
3:15
3:15
3:14
---
44
44
42
41
Equipment commute - Kona Paddy Wagon, Garmin Edge 500
run - Brooks PureGrit, Garmin Fenix 2
Clothing run - Injinji Run Original Weight Mini-Crew, Brooks 5" Essential Run Short, Brooks short sleeve EZ T III

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