core | Flying Lion 5

Finally got back to the gym and had a good core session. Yes!

After work I headed over to Flying Lion Brewing for their Friday run. It was great but I pushed the pace a bit too hard I think. This is the first week I have done any fast running; Tuesday I pushed the hill, Wednesday was intervals on the track and then today I slipped into that pseudo-tempo pace that is killer. As in not good for me. Oops.

Sleep	7
Waking HR	4:30 AM - 55
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition	core - water
Recovery
Injuries
Therapy
Time of Day	core - 5:15 AM
Workout Type
Weather	run - low 50s, calm
Course	plank 3 min, 2 min each side twisters 50 each side - 15 lb. leg extensions 100 back extensions 3 x 40 hip raisers 2 x 30 each side fire hydrants 60 each side side leg lifts 80 each side clam knee lifts 80 each side roman chair knee lifts 50 push-ups 20/20/14 wobble disk 3 min each leg
Results
Time	core - 45 min
Distance
Pace
Equipment	run - Brooks Glycerin 12
Clothing	run - The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt

Technorati Tags: Flying Lion Brewing,FLB5,Flying Lion 5