September 16th 2010

PTG Core + Max Effort Calisthenics + Short LSD Run

--------------------------PTG Core---------------------------

• 3 x 20 Bridges
• 3 x 60 second planks
• 2 x 50 second side planks
• 3 x 20 birddogs
• 3 x 10 supermans
• 3 x 25 wipers

------------------------Max Effort Calisthenics-------------

2 rounds of:

• Maximum pushups in 1 minute
• Maximum situps (anchored) in 1 minute
• Maximum pullups

Round scores:

1. 90/59/20
2. 64/54/14

Notes: i have been kipping slightly when going for my maximum on pullups. I eliminated it here and my pullup scores have dropped slightly.

Hip abductor strengthening work.

----------------------Short LSD Run------------------------------------

• 5 Miles
• 90% on dirt trails
• little elevation changes
• Wore vibram five finger shoes
• Time: 38:50
• Pace: 7:46 per mile

Notes: I have to remember to tape my toes when wearing vibrams. I got some blisters.