September 1st 2010

Trail Running + Swimming + PTG core

Trail Running: LSD (Long Slow Distance)

• 8 miles
• 80% on dirt trails, some of them pretty technical
• not much elevation change
• Hot and humid morning
• Time: 1:03:07
• Pace: 7:52

Pool Swimming: LSD (Long Slow Distance)

• 2550 meters (2805 yards)
• In 25 meter pool, not 25 yards
  
• Time: 54:04
• Pace per 500 yards: 9:38

Notes: This was a really fast LSD. Normally my pace sits really close to 10 minutes.

Total Distance Swam: 2805 yards (1.59 miles)

PTG Core + some hip abductor work

• 2 x 50 4 count bridges
• 3 x 50 second planks
• 2 x 50 second side planks (each side)
• 2 x 50 4 count bird dogs
• 3 x 10 4 count supermans
• 3 x 25 wipers

22.5lb weight used
11rep /15rep abduction/induction each leg