c r i m i n a l e . c o m | training - Tuesday 2 February 2010 – core

Tuesday, February 02, 2010

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Tuesday 2 February 2010 – core | stairs

Hours Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym – 5:15 AM stairs – 6:00 AM
Distance:	stairs – 13.5 flights
Time (total):	stairs – 1:05
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Power:
Total Ascent:
Weather:	mid 40s, dry, calm
Workout Type:

Breakfast:	7:30 AM – smoothie
Lunch:	12:00 PM – orange 12:30 PM – 3 pieces Pilot Bread w/peanut butter and jam, Stonewall's Jerquee, mini Kit Kat bar, water
Dinner:
Workout Food:	gym – water

Course:

clam knee lifts	3x40
side leg lifts	3x40
ball hip raisers	3x15
ball leg extensions	3x15
roman chair knee lifts	3x40

stairs - Howe Street

Results:

Comments:

Core was low key and not hard, I didn't have too much time as I was trying to meet Jim K at the stairs later.

It's official, we are going up and down slower than in years past! We're also resting more at the top. To be clear, I guess only I am resting more as Jim had an off day and was quite a bit behind me every flight except the first one. :( This made the stairs relatively easy. As easy as this kind of exercise can get anyway.

Once again we alternated walking two at a time with running two at a time. As usual it took two runners for my legs to wake up but then I felt fine and my speed remained pretty constant.

The great thing about doing stairs with Jim is we talk about stuff other than cycling. It might be skiing, kids or like today it was all about cars; specifically the new Ferrari 458. Jesus, what an automobile!

After completing 11 flights we threw in a doubler (run up two sections, walk down one, repeat all the way to the top) for our last runner and then cooled off with a walker. One more week left! I am so ready to quit this…

Man did I get thirsty today at the stairs – I gotta remember to bring water bottle next time.

Equipment:

Clothing:

shorts, Craft short sleeve undershirt, long sleeve running shirt

core | stairs

Tuesday, February 02, 2010 12:24:02 PM (Pacific Standard Time, UTC-08:00)

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