c r i m i n a l e . c o m | training - Thursday 7 January 2010 – core

Thursday, January 07, 2010

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Thursday 7 January 2010 – core | weights

Hours Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 AM
Distance:
Time (total):	60 min?
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Power:
Total Ascent:
Weather:
Workout Type:

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:

clam knee lifts	3x40
side leg lifts	3x40
hip raisers (ball)	3x10
leg extensions (ball)	3x10
roman chair knee lifts	3x35

incline press	3x16 – 25 lb
incline pull down	3x16 – 65 lb

Results:

Comments:

Well, for the first time I was able to do the side leg lifts without a wall to run my heel up and down on. I guess that's progress.

The on-the-ball stuff is TOUGH. I can hardly balance myself and all tipsy. Nothing like a huge spotlight illuminating my weaknesses…! I sure hope all this stuff helps my back and makes my time on the bike more enjoyable. There were some rides and races last year where I was so sore and stiff and hurt after that even getting off my bike was a chore. Not so much fun.

Equipment:

Clothing:

core | weights-upper body

Thursday, January 07, 2010 10:01:00 PM (Pacific Standard Time, UTC-08:00)

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