03 January 2011

training-core | cardio | run

Hours
Sleeping
6 Time
of Day
gym – 5:30 AM
run – 12:15 PM
Body
Weight
12:15 PM - 182 Body
Fat
 
Distance run – 3.3 miles Power  
Time Total (cardio) – 30 min
Total (run) – 25 min
Speed Overall (run) – 7:35 min/mile
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 6:45 AM – cereal
10:00 AM – 4 figs
11:00 AM – orange juice, Promax bar
Lunch 1:15 PM – almonds, veggies & rice, Stonewall's Jerquee, pear, water
Dinner  
Workout Food gym - water
Injuries  
Therapy  
Workout Type  
Weather 40, sun, dry, calm
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
cardio – elliptical trainer, 14 incline, 14 resistance, 140+ rpm
Results  
Equipment Brooks road shoes
Clothing shorts, short sleeve active t, 2 long sleeve active ts, OR Gripper gloves

As one might expect, 10 days away from core exercises does not make them any easier. :) In particular the plank. Tough. But it felt good to get back at it.

Cardio was fun too. Funny how something can be the most boring activity in the world and then when you can't have it, you crave it. The human brain is way to complicated! The elliptical trainer also made my calves sore, I have not felt that doing anything else in ages.

I'm resolved (but this is NOT a New Year's resolution) to try and do something during my lunch hour most days so today it was a run. The route I chose was a bit shorter than I intended but that's okay, I need to learn how long these UW loops are and then I can fine tune them. Today felt fine, I just kind of slotted into whatever pace felt natural and there you go. That dumb protein bar I ate one hour before did sit a little heavy in my stomach (won't do that again). I'd still like to ramp up the running just a tad before cycling takes over... funny how much I miss trail runs with company.

No comments: