c r i m i n a l e . c o m | training - Tuesday 12 January 2010 – core

Tuesday, January 12, 2010

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Tuesday 12 January 2010 – core | stairs

Hours Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:	178
Body Fat:	8
Time of Day:	gym: 5:00 AM stairs – 6:00 AM
Distance:	stairs – 11.5 flights
Time (total):	stairs – 51:30
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Power:
Total Ascent:
Weather:	50, light rain, calm
Workout Type:	water

Breakfast:	7:15 AM - cereal
Lunch:
Dinner:
Workout Food:	water

Course:

clam knee lifts	3x40
side leg lifts	3x40
roman chair knee lifts	3x40

incline cable punch	2x20 – 20 lb
cable cross pull	2x20 – 20 lb

stairs - Howe Street

Results:

Comments:

Well, that's two days in a row that I have been able to do sets of 40 knee lifts. Good for me.

At first I was bummed about the rain but after Jim shoed up and I got out of the car I realized that it was 1) not cold at all and 2) I was not on my bike in this so my mood rapidly improved.

At the bottom of the steps we met – surprise, surprise - Justin A. I guess he didn't want to ride in the wet and dark either.

Justin sure rests less than Jim and I usually do but it was fine. He was running one at a time so we actually got to the top before him, were able to catch our breath and then descend together. He also 'walks' much faster than we usually do. :)

Luckily I felt pretty good! I was able to walk with Justin and even towards the end when he started running two at a time we got to the top together.

Jim was a great sport! We never had to wait long at the top or bottom for him even though we were picking things up a sizable notch. I am so glad he shows up for these workouts. So VERY glad.

The weather turned out to be perfect really. The light rain kept us cool, it was not excessively slippery and the only slip was probably because there is a black hole of sorts on the bottom section and it's really hard to see the stairs this time of day.

We did nine flights and then our last runner was up two, down one. Then we finished with a walker. Nice. And then Jim and I drove home and Justin ran (5.5 miles) home. Oh yeah, he ran down here too.

Equipment:

Clothing:

shorts, long sleeve Capeline shirt, running t-shirt, cap

Technorati Tags: Howe Street,stairs

core | stairs

Tuesday, January 12, 2010 2:06:00 PM (Pacific Standard Time, UTC-08:00)

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