The following equipment is nearing replacement:
Run
  • 44m 06s
  • 9.66 kms
  • 04m 34s /KM

Training at Wildflower

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    2
    25
    25
    0
    0
  • ABS - Knee-Raise, Hanging
    2
    15
    15
    0
    0
  • BICEPS - DB Preacher
    4
    5
    5
    45
    90
  • BICEPS - Straight Bar Standing
    2
    12
    15
    50
    60
  • FOREARMS - DB Hammercurls
    3
    10
    10
    25
    35
  • TRICEPS - Assisted Dips
    3
    10
    10
    100
    100
  • 2
    35
    35
    12
    15

Bike
  • 2h 12m 15s
  • 40.73 kms
  • 18.48 KM/hr
Run
  • 2h 05m
  • 21.34 kms
  • 05m 52s /KM

    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

    goran007's Training Log


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