07 May 2014

core | bike commute | SRC track workout

Just another banner day!

Got to the gym for core, rode my bike to work and then joined the Seattle Running Club crew at the Garfield High School track for yet another freaking awesome session.

It was awesome not because I did well or went fast but because I almost turned around half way there and didn't. Instead I had a great workout! Thanks to Shelley this time for the motivation.

Just like on Tuesday, today I was attaching WAY too much significance to this workout and I need to lighten up. After the third interval I was very motivated to finish this.

Here are some highlights from the track workout.

  • I saw Uli Steidl on my ride to work. He was running. We were practically going the same speed. After running to and from work he drilled it at the track. Damn.
  • I finished! This is only the second Wednesday night workout that I have been able to finish and it feels pretty good.
  • For the second time I was not last. Obviously I am improving.
Sleep 7
Waking HR  
Body Weight 6:30 AM - 181 lb.
Body Fat  
Workout Food core - water
commute - water
Time of Day core - 5:45 AM
track workout - 6:10 PM
Workout Type  
Weather run - mid 60s, sunny, dry, light breeze
on the ball leg lifts 2 x 60
twisters 50 each side - 15 lb.
leg extensions 100
back extensions 3 x 40
hip raisers 3 x 20 each leg
fire hydrants 60 each side
side leg lifts 60 each side
clam knee lifts 80 each side
roman chair knee lifts 50
push-ups 20/14/10
wobble disk 2 min each leg
track: ladder
2000 m on, 400 m off
1600 m on, 400 m off
1200 m on, 400 m off
1000 m on, 400 m off
800 m on, 400 m off
600 m on, 400 m off
400 m on, 400 m off
200 m on, 200 m off
200 m on
Time core - 45 min
Equipment commute - Raleigh Mojave 8.0, Garmin Edge 500
run - Brooks Glycerin 11, Garmin Fenix
Clothing run - Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium SS shirt (but I only wore it on the way home)

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