12/15 Run and Workout

Well, the Seattle weather is back to normal. Went out on Tuesday in the rain. Good solid rain, no mizzle (misty drizzle, the more typical Seattle precipitation). Reasonably comfortable at 45 for a quick counterclockwise loop around the lake.
My left calf was tight again, down near the achilles. Definitely need to keep an eye on this one.
Did some pushups and situps at home Monday night, and my lower abs were still pretty sore/weak. My lower back to a lesser degree. My lower abs mumbled on the run, but nothing serious.

6.1 miles in 56:36 (8:50/mile) @ 155 bpm
(within a second total time of last week, 4 points lower in HR, maybe I'm recovering from Seattle.) :)

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Evening Workout

C2 Rowing Machine - 500 meters on 5.5 in 2:15.
Slow and easy for a warmup.

Initial Pushup Set: 14
what the hell?

2 sets as supersets
Front Planks - 60 seconds
Side Planks - 40 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps

really felt my lower abs on the ball forward rolls, very tight, still sore. Surely not doing full range of motion on these

2 sets as supersets
18" PlyoBox Step and Hold - Front - 10 reps each leg
18" PlyoBox Step and Hold - Sideways - 10 reps each leg
18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
18" PlyoBox Jumps - 3 sets - 10 reps

12" PlyoBox Single Leg Jumps- 1 set - 10 reps each leg

2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 25#
SC2: Pushups - 15 reps
pushups were on the knees after the first two or three

SB1: Dumbbell Rows - 10 Reps @ 25#
SB2: Free Motion Pulldowns - 12 Reps @ 25#

SS1: Overhead (Shoulder) Press - 10 reps @ 20#
SS2: Shoulder Abduction - 12 reps @ 8#
on the second set of shoulder presses my left arm started to fail

SL1: Dumbell Squats - 10 reps @ 45#
SL2: Stability Ball Leg Extension - 12 reps

Standing Bicep Curls - Alternating Arms - 2 sets, 10 reps/arm @ 20#