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.