18 January 2011

training-core | spinning

7 Time
of Day
gym - 5:45 AM
spinning – 12:00 PM
7:00 AM - 180
12:00 PM - 181
Distance   Power  
Time Total (spinning) – 45 min Speed  
Breakfast 6:45 AM – cereal
8:45 AM – mandarin orange
Lunch 1:30 PM – smoothie, 3 pieces Pilot Bread w/peanut butter, pear, water
Workout Food water
Therapy stretching – hamstrings, quads, groin, hip abductors
Workout Type  
ball leg lifts 3x20 each leg
back extensions 3x30
plank 2 min, 1 min, 2 min each side
roman chair knee lifts 3x40
hip abductor 3x30 – 100 lb
push-ups - 20

I went back to an old core exercise today and it was tough. I put my hands on the floor like I'm going to do push-ups and then put my feet on an exercise ball and assume the plank position. From here I lift one foot up and out to the side while keeping my leg straight. This engages my core so my other foot doesn't fall off the ball and it works my hip abductors too. I try to do three sets of 40 (20 with each leg) and by the third set I am ready to quit.

I feel tired today... Saturday/Sunday/Monday sure wore me out. I can tell when walking up the stairs to my office is difficult.

Today was the first day of the winter quarter spin class at the IMA. Andy G told me about these and they seemed like a great idea a few weeks ago so I signed up. Now that I want to do the indoor trainer session at Seattle Multisport Monday morning it might not be so smart... we'll see how this pans out.

The class today was fine. It was not hard at all and I kinda backed off on the resistance a bit to make sure I did not dig too deep of a hole for myself. So it wasn't the active recovery it maybe should have been and it was not a hard workout. Junk workout anyone? Rats.

But it was good to walk and talk with Andy, we don't seem to have much time for that at work.

And my weight seems to have tapered off a tad – yes!

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