Tuesday, July 04, 2006

Tonight was a fartlek with the running group. Since my hip has been *still* acting weird/hurting (ITBS??), I decided to just take it easy. My intervals got messed up because I forgot to set my Garmin and couldn't hear our leader calling out when we were to speed up/slow down. So this is what I got:

Warm-up: 0.42 miles | 4:16 | 10:19 min/mi
1 minute easy: 0.1 miles | 9:46 min/mi
1 minute faster: 0.14 miles | 8:29min/mi
3 minutes easy: 0.31 miles | 9:50 min/mi
2 minutes faster: 0.23 miles | 8:43 min/mi
5.5 minutes easy: 0.55 miles | 9:53 min/mi
3.5 minutes faster: 0.45 miles | 7:48 min/mi
3 minutes easy: 0.34 miles | 8:47 min/mi
3 minutes faster: 0.38 miles | 7:50 min/mi
1 minute easy: 0.11 miles | 9:11 min/mi
1 minute faster: 0.13 miles | 7:38min/mi
Total: 3.25 miles | 29:17 | 9:01min/mi


Weights:
Hip adductors: 3 x 15 @ 90/90/100 lbs
Glute kickbacks: 3 x 10/leg @ 50/50/60 lbs
Sumo side squat on bosu: 1 x 10/leg
Squats on bosu: 3 x 10
Lunges on bosu: 3 x 10/leg

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