15 November 2011

core | commute | run

Ouch…! Once again I did not get enough sleep. I got all wound up last night, jumped into bed and sorta kinda drifted off to sleep. Obviously my brain was working overtime on all the stuff that had wound me up because I woke up at about 1:30 thinking about a million different things and that was pretty much all she wrote. Sucks.

My legs however felt fantastic on my ride in to work. I realize that four miles (most of it downhill) is not much of an indicator but I felt really well rested with no heaviness.

And it turns out my legs also felt fantastic on my run! As did my breathing. 7 minutes per mile felt nice and relaxed today and as I sped up for the last five minutes I still felt good. Even after that last minute I still had one more gear left - obviously because my run was so short but still, a nice confidence booster.

Riding home my legs continued to feel, you guessed it, fantastic. I gassed it up one hill (as much as you can on a single speed bike with platform pedals anyway) and then sat down on the longer climb and it all felt very comfortable. Nice.

Sleep 4
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day gym - 5:30 AM
run - 12:00 PM
Workout Type  
Weather upper 30s to mid 40s
Course
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 - 10 lb.
push-ups 16
hip abductors 3 x 30 - 100 lb.
treadmill - 1% incline
Results  
Time run - 35 min
Distance run - 5 miles
commute - 9 miles
Pace run - 5 min at 7:30 min/mile, 25 min at 6:58 min/mile, then about 15-20 seconds per mile faster for each of the last 5 minutes, the last minute was 5:30 min/mile
Equipment run - Brooks Defyance
commute - Town Bike
Clothing  

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