So today, I did a double this morning: run and core/strength training.
I hit the beach by about 7:00 and jogged for 30 minutes. 30 minutes straight for me this time, no walk intervals. It was great! I ran "within myself" listening to music, focusing on breathing and not trying to run faster than I needed. I kept my HR well within a nice average for me. My max was 163 and my average was 150. It felt great to sustain it the whole time. It was also nice to be the only one out and around (except for the occasional surfer).
Then I hit Malibu Fitness for some strength and core work. It lasted 40 minutes and if you are not a fan of "gym speak" then by all means, be done with this post. :)
I did:
Straight arm pulldowns on a core disc: 15x20#, 20x20#, 20x35#
Torso twists with my arm static at hip on half ball: (12x30#, 15x20#x3) x2 (one sided)
Diagonal single arm cross body pulls to hip on ball: (20x20#x2) x3
Bent position Pull backs on ball: 15x20#x3, 10x20
Lat pulldowns: 10x95#, 3x125#, Dropset: 2x155, 2x140, 3x125, 5x110, 7x95, 8x80, 10x65
Chest press: 10x110, 3x155, Dropset: 2x170, 3x155, 3x140, 4x125,4x110,5x95, 6x80, 10x65
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