# Thursday, November 05, 2009
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Thursday 5 November 2009 - core | cardio | run
posted by: Martin Criminale
Hours Sleeping: 5
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:15 AM
Distance:  
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: low 50s, light to heavy rain, breezy
Workout Type:  

Breakfast: 7:00 AM - cereal
9:00 AM - banana, 2 pieces Halloween candy
Lunch: 12:30 PM - veggie chili, tortilla chips, 2 beers
1:30 PM - banana, dark chocolate, water
2:00 PM - Odwalla Superfood
Dinner: 8:00 PM - 21 pieces pizza, cookies, water, grapes
Workout Food:  

Course: core - 3x30 leg lifts - 5 lb, 3x25 twisting sit-ups on incline board, 3x30 leg extensions - 10 lb, 1 drop set on crunch machine
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm
run - adventX interval workout at SPU track
Results:  
Comments: Core with Thom again! We hit it hard today and it was great to have the company/encouragement as usual. WE did some leg lifts and extensions with a small weight and they were fantastic. And by fantastic I of course mean hard.

On the elliptical I was finally able to maintain 75 rpm, whew! And it felt better too.

After work I headed over to the SPU track for my second ever running interval workout and it rocked. Tonight I was joined by Martin, Nick and Pamela and after we jogged a couple of laps and did some light calisthenics our workout consisted of the following:

- one fast tempo 400 m lap
- 10 steam engines
- 10 push-ups
- rest for 30 sec

Repeat for 20 minutes. Ouch.

In that 20 minutes we managed to get in 7 repetitions of everything. As usual (the other) Martin was running like a maniac and 'won' every lap. Nick is also really fast but seemed to hang back a tad and about half way around I would pass him. Then with 100 m to go Martin would storm by and leave me for dead. Those were the shortest 30 second rests I have ever experienced!

When we caught our breath after the 7th rep Nick announced he wanted to run one more. I joined him and he absolutely killed it. He MUST have been holding something back… :)

Finally we all jogged one last lap and high-tailed it to our cars as the rain was really picking up. Thank goodness it was never cold, even in the wind. The temperature was just warm enough and I was never uncomfortable. From the weather that is. :| The workout had me gasping for air…
Equipment:  
Clothing: long sleeve wicking undershirt, short sleeve wicking t-shirt, SmartWool socks

I brought a cycling cap but ditched it after the 2nd rep as I was plenty warm and it was distracting me.
cardio | core | run
Thursday, November 05, 2009 8:09:00 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  |  Related posts:
Wednesday 28 July 2010 – pushups | core | commute
Tuesday 27 July 2010 – core | Pacific Raceways CR
Monday 26 July 2010 – pushups | core | commute
Friday 23 July 2010 – pushups | core | commute
Wednesday 21 July 2010 – pushups | core | spinning | commute
Tuesday 20 July 2010 – core | Pacific Raceways CR

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