Training Log Archive: TomNIn the 7 days ending Jan 7, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Friday Jan 6, 2012 #
Road running 36:00 [3] 3.8 mi (9:28 / mi)
shoes: Brooks Adrenaline
Drumm loop
Wednesday Jan 4, 2012 #
Road running 45:00 [3] 4.7 mi (9:34 / mi)
shoes: Brooks Adrenaline
Perimeter Road http://www.gmap-pedometer.com/?r=5243372
Monday Jan 2, 2012 #
9 AM
Road running 30:00 [3] 3.8 mi (7:54 / mi)
shoes: Brooks Adrenaline
Drumm loop http://www.gmap-pedometer.com/?r=5236884
Sunday Jan 1, 2012 #
Core strength (1 circuit) 15:00 [0]
Here are the details of my core strength circuit training. I got most of these from the P90X "Core Synergistics" video, but I found a lot of that workout unappealing, so I dropped a bunch of it and added a few from other places including a little bit of leg work. Probably ought to add some kind of push-up exercise for completeness.
1. Simultaneous opposite arm and leg raises in modified plank position. 20 reps, hold for 5, alternating sides.
2. Side hip raises from modified plank position, with leg lifts. 15x per side.
3. 3-position banana rolls (center-left-center-right). Hold for 5, 3 reps, ending on center.
4. Alternating knee raises from supine bent-leg position, feet off the floor. 40 reps, alternating sides.
5. Reverse lunges (start from elevated platform, step back and down, hold, step up). 40 reps, alternating sides.
6. Lunge and reach, 15 lb weight (weight in both hands, lower to floor outside, raise overhead on opposite side), 20 reps per side.
7. Steam engine (alternating knee to elbow raises in standing position), 100 reps, alternating sides.
1. Simultaneous opposite arm and leg raises in modified plank position. 20 reps, hold for 5, alternating sides.
2. Side hip raises from modified plank position, with leg lifts. 15x per side.
3. 3-position banana rolls (center-left-center-right). Hold for 5, 3 reps, ending on center.
4. Alternating knee raises from supine bent-leg position, feet off the floor. 40 reps, alternating sides.
5. Reverse lunges (start from elevated platform, step back and down, hold, step up). 40 reps, alternating sides.
6. Lunge and reach, 15 lb weight (weight in both hands, lower to floor outside, raise overhead on opposite side), 20 reps per side.
7. Steam engine (alternating knee to elbow raises in standing position), 100 reps, alternating sides.