20 February 2015

core | Flying Lion 5

Finally got back to the gym and had a good core session. Yes!

After work I headed over to Flying Lion Brewing for their Friday run. It was great but I pushed the pace a bit too hard I think. This is the first week I have done any fast running; Tuesday I pushed the hill, Wednesday was intervals on the track and then today I slipped into that pseudo-tempo pace that is killer. As in not good for me. Oops.

Sleep 7
Waking HR 4:30 AM - 55
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Nutrition core - water
Recovery  
Injuries  
Therapy  
Time of Day core - 5:15 AM
Workout Type  
Weather run - low 50s, calm
Course
plank 3 min, 2 min each side
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 2 x 30 each side
fire hydrants 60 each side
side leg lifts 80 each side
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 20/20/14
wobble disk 3 min each leg
Results  
Time core - 45 min
Distance  
Pace  
Equipment run - Brooks Glycerin 12
Clothing run - The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt

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