core | run

Yeah, I did the plank again AND had my first fast run after my last mountain bike accident. Good times. And I was able to hold the plank for 2:30. Nice.

Today I was smart and brought my own water bottle to the gym so I could drink while running. I know, genius. Seriously, it really helped. Gotta remember to do that again.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	5:15 AM
Workout Type
Weather
Course	plank 2:30 back extensions 3 x 40 clam knee lifts 100 each leg side leg lifts 100 each leg leg scissors 100 twister machine 50 each side - 80 lb. hip abductors 3 x 30 - 100 lb. run - treadmill, 1% incline
Results
Time	run - 30 min
Distance	run - 4.2 miles
Pace	run - 5 min at 8.5 mph (7:30 min/mile), 24 min at 9.1 mph (6:58 min/mile), 1 min faster and faster finishing at 6:30 min/mile
Equipment	Brooks Defyance
Clothing