The following equipment is nearing replacement:

    Swim
    • 35m
    • 960.12 meters
    • 03m 39s /100 meters

    300 W UP
    8X25 (SPRINTS) 200
    6X50 (MEDIUM FAST)300
    250 CD

    Run
    • 32m 15s
    • 3.81 kms
    • 04m 58s /KM

    Ran on the Iron horse to Lime Ridge Open stage.

    Run #1
    • 26m 19s
    • 3.81 kms
    • 06m 54s /KM

    Lunch run. Was feeling tired

    Run #2
    • 52m 12s
    • 9.77 kms
    • 05m 18s /KM

    Ran with Paul and John with the Forward Motion Group. Felt good because I took a little nap after work.

    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.

    goran007's Training Log


     March 2008 
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    Time
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