The following equipment is nearing replacement:
Bike
  • 10m
  • 4.02 kms
  • 24.14 KM/hr

Biked at the gym to flush out the lactic acid

Run
  • 50m
  • 1.79 kms
  • 05m 31s /KM

Ran 1 mile to Ygnacio Valley HS.

Then 1 mile at 6 minute pace (6'01, 6'04, 6'28), walked one lap, did this 3 times and ran back to work (1 mile at 9 minute pace)

Sport
  • Tennis
  • 2h 30m

Practiced with Sean Peterson. We played 11 point games until we couldn't walk anymore...

Run #1
  • 28m 53s
  • 3.81 kms
  • 07m 25s /KM

Ran at Lime Ridge on my lunch break. It was sunny and hot...

Swim
  • 1h 00m
  • 1691.64 meters
  • 03m 33s /100 meters

12x25 Warm up (300)
1000 time trial (18 minutes)
6x50 fast (300)
10x25 Cool down (alternate freestyle and BS) (250)

Run #2
  • 49m
  • 8.61 kms
  • 05m 45s /KM

Ran with the dirt dogs at from Rudgear Park (off Stewart) to a trail. Good pace for being tired.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    3
    20
    20
    0
    0
  • BACK - Bench pullovers
    2
    12
    12
    60
    100
  • BACK - Pullups - Medium Grip, Supinated
    3
    12
    12
    0
    0
  • CORE - Prone Planks
    1
    1
    1
    0
    0

Run
  • 37m
  • 3.81 kms
  • 09m 35s /KM

Ran up a huge hill in Lafayette with Sasha after playing tennis. Good workout!

Strength
  • 1h 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    2
    15
    15
    60
    70
  • ABS - Incline sit-ups
    3
    10
    10
    0
    0
  • 3
    20
    20
    80
    100
  • 5
    10
    10
    35
    75
  • CHEST - Seated Bench Press - Machine
    5
    12
    15
    60
    100
  • CORE - Medicine Ball Toss
    2
    10
    10
    30
    40
  • CORE - Prone Planks
    1
    0
    0
    0
    0
  • SHOULDERS - Military DB
    3
    20
    20
    20
    25
  • TRICEPS - Assisted Dips
    3
    10
    15
    100
    100
  • TRICEPS - Rope pulldown
    2
    10
    10
    45
    65
Sport
  • Tennis
  • 2h 30m

Played 11 pointers with Sasha and then tie-breakers. She killed me. I only won 1 tie-breaker out of 4 or 5 and in one of them I was leading 5-0 and she came back and won. Felt slow on the court.

Run
  • 26m 32s
  • 4.83 kms
  • 05m 30s /KM

Ran on Lime Ridge in Walnut Creek. Twice up the hill and back. Good work out. Felt like crap afterwards because of the bfast burrito with chorizo that I ate for bfast...

Bike
  • 30m
  • 12.87 kms
  • 25.75 KM/hr

Biked at the gym

Swim
  • 45m
  • 1234.44 meters
  • 03m 39s /100 meters

12x25 Warm Up (300)
8x25 Sprints (200)
6x50 sprints (300)
2x150 Fartlek (300)
10x25 Cool Down (250)

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - DB Concentration
    2
    5
    5
    30
    35
  • FOREARMS - DB Hammercurls
    2
    10
    10
    35
    45
  • 2
    15
    15
    0
    0
  • TRICEPS - DB Overhead Extension
    2
    15
    15
    45
    45

Bike
  • 30m
  • 12.87 kms
  • 25.75 KM/hr

Biked at the gym after tennis

Sport
  • Tennis
  • 2h 00m

Played with Sean Peterson. Had a good practice session at the Moraga CC.

goran007's Training Log


 March 2008 
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