Started out on the treadmill this time, instead of jumping straight into the workout like I did last week. I did about 5 minutes of walking, some stretching, and then ran for a mile - .5 at 8:00, .25 at 7:30, and .25 at 6:00. The 7:30 pace felt pretty comfortable, although still something that’s not casual for me. The 6:00 pace was, again, a cardoi stretch although it felt really good for my legs. My HR was 175 at the end of it (up from 72 after the walk/stretch), but dropped to 130 within the first minute of cooldown and was at around 110 after two more minutes when I went to get a drink and hit the exercise machines. My ankle felt 100% the whole time, so I think that the RICE was all that I needed there. Again, these were all two sets of 20 reps:

Abs - straight leg lifts
Abs - weighted curl-downs - 80 lbs
Back - lifts - 25lbs
Abs - situps
Abs - straight crunches, left oblique crunches, right oblique crunches

Hamstrings - single leg prone curls - 30 lbs
Hamstrings - single leg seated curls - 40 lbs
Quads - single leg seated extensions - 50 lbs
Pecs - chest press - 90 lbs
Pecs - incline presss - 60 lbs
Quads - single leg seated extensions (again) - 50 lbs

Calves - dual leg seated raises - 90 lbs, 65 lbs
Calves - dual leg seated raises, toes angled in - 90 lbs, 65 lbs
Calves - dual leg seated raises, toes angled out - 90 lbs, 65 lbs
Tibia - single leg curls - 50 lbs

Hip abductors - single leg multi-hip - 100 lbs
Hip adductors - single leg multi-hip - 100 lbs
Hip flexors - single leg multi-hip - 100 lbs
Hip extensors - single leg multi-hip - 100 lbs

I took it easier in general than I did last week, because I don’t want to be too tired tomorrow morning (we’re doing the 800m strength circuit). Other than that, it was a good and uneventful workout - the best kind. By the end of it I was feeling pretty weak, which is a good thing.

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