28 November 2011

core | run | walk

Wow, after coming off a period of inactivity and over-eating (in spite of my best efforts…) this holiday season it was hard to hit the gym this AM.

Got in my first run after hurting my foot and it felt okay.

When I got home Shelley wanted to go for a walk so we grabbed our headlamps and headed out. The lake was GLASS, totally smooth. We could hear ducks and the random animal in the woods and the moon was out - amazing night.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Workout Food water
Time of Day gym - 5:30 AM
run - 12:00 PM
Workout Type active recovery
plank 3 min, 2 min each side
back extensions 3 x 40
clam knee lifts 100 each leg
side leg lifts 100 each leg
leg scissors 100
twisters 50 each side - 12 lb.
push-ups 15
hip abductors 3 x 30 - 100 lb.
run - treadmill, 1% incline
Time run - 30 min
walk - 40 min
Distance run - 4 miles
walk - 2.4 miles
Pace run - 7:30 min/mile
Equipment run - Brooks Defyance

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