weights | core | exploring Frink Park

Another session in the gym and another step closer to my regular core routine!

It seems my back is getting a bit stronger as the squats are not bothering me as much as they did the first time I tried them. That's a HUGE relief because the first couple of times I was honestly worried I would not be able to continue.

The workout took me longer than ever, partly because I have increased the reps for one exercise and added a couple of exercises but also because I had too much wine and chocolate last night (which resulted in not enough sleep). Again. Some people learn lessons slower than others obviously.

After almost calling it quits for the day (I was on the couch watching television having eaten a big lunch with dessert and having had two beers) I rallied and went for a spirited walk in Frink Park. It was a blast. I gently jogged up all the hills and walked the flats and the descents. My ankle felt fine thank goodness.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast	6:00 AM - lots of water 7:15 AM - banana
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	gym - 8:15 AM walk - 4:30 PM
Workout Type	strength, rehab
Weather	walk - upper 40s, cloudy, some light rain
Course	leg extensions 3 x 22 - 115 lb. leg curls 3 x 22 - 120 lb. squats 3 x 22 - 95 lb. incline leg press 3 x 25 - 140 lb. walking lunges 156 (3 x 52 back-to-back-to-back) single leg squats 3 x 20 each leg calf raises 2 x 20 wobble disk 2 30 sec each leg push-ups 20/14/12 ball leg lifts 3 x 15 each leg plank 2 min, 60 sec each side twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 25
Results
Time	gym - 1:10? walk - 57:27
Distance	walk - 3.8 miles
Pace	walk - 15:15/mile
Equipment	walk - Brooks Launch, Garmin fenix
Clothing	walk - Brooks 5" Essential Run Short, Brooks Podium SS shirt, long sleeve fleece shirt, Patagonia Capilene 4 Expedition Weight Beanie, Polypropylene gloves

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