2010-03-10 Runing Interval training + training with Trainer

Lunch time:
- Using GymBoss interval timer did the following outside:
: Warm up run
: Warm up interval : 30 seconds at slow jog, 30 seconds at marathon pace, 30 seconds at 10 pace, 30 seconds as fast as possible
: 5 more intervals like warm up interval.

After work workout with trainer:
A lot of new things here:
1) Functional fitness exercise: 15? x 5KG, ? x 8KG, 8 x 9KG
- Press up holding db
- db row
- legs in to squat to standing
- db curl to overhead press
- lower db to sides to squat
2) Squat on reverse of Bosu ball holding plate: 15 x 10KG, 15 x 15KG, 15 x 15KG
3) bb curl - 20KG x 15, 22.5KG? x ?, 25KG x ?
4) bb curl on lying on ground, torso raised so when curling feet come slightly off the ground (focus on abs)
5) db row on bench - 3 sets, 27.5KG for 2 sets
6) Lying on back, pelvic tilt holding trainer's ankles, raise legs up and backwards towards trainer, resist push and lower.
7) db tricep extension on bench.

Could feel some of these exercises in the lower back. Did a good bit of lower back stretching aftewards (2 sets each):
- resting abs/hips on swiss ball, raise leg (toes pointing) up and to the side. Issue on right hip bring leg to the side.
- resting on bosu ball, looking at ground, raised head.

Nutrition - had a sandwich from Morton's around 4:00 that may have help with all the exericse as could do all the exercises without feeling too bad.

2010-03-11/12 - abs mildly sore for two days; could feel it where by ribs meet my abs.