16 April 2014

core | walk home from bus stop | SRC track workout

Got into the gym this morning and had a pretty good core workout even though it was a chore getting started.

After work I headed up to Garfield High School for another session at the track with the Seattle Running Club. Let me tell you, these are not easy. I sure hope they help.

The goal at the track was 16 x 400 m with 200 m of easy running (that means faster than a jog) between efforts. I managed 14 x 400 but only my first eight were quality and then the speed dropped off. Plus I had to jog really slow just to recover. Here's to improving!

As you can see, not only did my speed drop off after eight intervals, I also had to walk a little just to recover after 12. Oops... That little bit of running after my 12th interval is just some cooling down.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Workout Food core - water
Time of Day core - 5:30 AM
run - 6:10 PM
Workout Type run - intervals
Weather run - low 50s, light rain, light wind
on the ball leg lifts 2 x 30 each leg
twisters 50 each side - 15 lb.
leg extensions 110
back extensions 3 x 40
hip raisers 3 x 12 each leg
fire hydrants 60 each side
side leg lifts 60 each side
clam knee lifts 80 each side
roman chair knee lifts 40
push-ups 20/16/12
wobble disk 2 min each leg
Time run
Then the guy who had the watch that I was running with dropped me.
Equipment Brooks Glycerin 11, Garmin Fenix
Clothing Injinji Run Original Weight Mini-Crew, Brooks 5" Essential Run Short, Adidas undershirt, long sleeve Patagonia Capilene shirt, Patagonia Nine Trails Jacket, Patagonia Capilene 4 Expedition Weight Beanie

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