Thursday 6/18/2009

4-mile tempo on the lake loop: 22:26-splits were 5:33-5:38-5:40-5:35

tempo warmup exercises w/ 7 x 60 meter fast strides: 30 prisoner squats, 30 single leg squats, 30 stabilized single leg squats, 60 walking lunges, mountain climbers-singles in(30), mountain climbers-singles out(30), mountain climbers-doubles in(30), mountain climbers-doubles out(30), speed skaters(30)

Dynamic warmup

hickey routine with leg curls and hip activation with ankle weights 3 x 15

Stretching

Core: 15-minutes
60 pushups
60 situps
30 side-ups each side
60 Russian Twist
60 heel touches
30 hypers
30 prone cobra
30 crunches
1' 6"
1' Flutters
30 Toe touches
30 legs in and out
20 leg raises

General Strength: Mahogany and Helsinki routine-1 1/2 sets of eachMahogany and Helsniki routine consists of:low level leg twistsHip-UpsSeated Russian twist180 to 90 degree toe touchBack hypers (aka supermans)V-upsTwo Leg Lift over ConeBig 10(10 push-ups-10 sit-ups, 9 push-ups-9 sit-ups, etc): 16 minutes total