22 March 2012

cardio | core

Another active recovery day. If you need it you need it and pushing through rarely makes sense.

The elliptical trainer at my gym has handles that you can grab to measure your heart rate and interestingly mine was 5-10 beats lower today than Tuesday. Normally I would say that a lower heart rate means you are not as recovered but in this case I'm fairly sure it means the opposite as the work felt easier today than Tuesday and my cadence was slightly higher.

But I'm no doctor/trainer/sports physiologist and so this is just guessing on my part.

Core felt good. As good as it can anyway. My leg lifts while doing the side plank are coming along and hopefully soon I can try for 30 seconds. I recall vividly the first time I tried this maneuver and how freaking hard it was… I think I was able to hold my leg up for about three seconds. Literally.

Sleep 7
Waking HR  
Body Weight 12:00 PM - 181
Body Fat  
Workout Food water
Time of Day cardio - 5:30 AM
core - 12:00 PM
Workout Type active recovery
Course cardio - elliptical trainer, 12 incline, 12 resistance
plank 3 min, 2 min each side w/2 x 20 sec leg lift on 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 21
hip abductors 3 x 30 - 100 lb.
Time cardio - 30 min
Pace cardio - 140 rpm to start, 150 soon after, low 160s for the last 10 min, heart rate in the upper teens for the last half

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