14 April 2015

strengthening (legs + hip) | PT | bike commute | treadmill run

It's spring at the UW and that means ducks are falling in love.

Whew, based on my gym numbers I'm getting a little stronger. And I'm realizing that my hips are way out of balance when it comes to strength.

I saw Neal Goldberg at FootWorks PT this morning for another checkup and he worked me pretty good for 30 minutes. Sometimes PT is just learning and sometimes it's a real workout.

No pain during my run again! I am liking this trend for sure. My heart rate monitor continues to entertain, once it settled down I started at 126 and finished around 141.

Today was a banner day so I had a treat when I got home.

Sleep 7.5
Waking HR 4:30 AM - 43
Body Weight 6:15 AM – 183 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Nutrition water
Recovery  
Injuries  
Therapy  
Time of Day gym – 5:15 AM
Workout Type  
Weather  
Course
incline leg press 20/20/20 – 230 lb.
donkey kick 14/14/14 each leg – 110 lb.
leg extensions 14/14/14 – 175 lb.
leg curls 14/14/14 – 165 lb.
calf raises 14/14/14 – 155 lb.
adductors 14/14/16 – 140 lb.
abductors 14/14/16 – 100 lb.
hip bungee forward 80 each side
hip bungee 45 degree 70 each side
leg lifts 100
wobble disk 3 min each leg
Results  
Time gym – 60 min
PT – 30 min of work
Distance  
Pace treadmill
30 min at 8:15, 1% incline
5 min at 15:00, 0% incline
Equipment run - Brooks Glycerin 12
ride - Raleigh Mojave 8.0
Clothing  

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