The following equipment is nearing replacement:
Run
  • 38m
  • 6.76 kms
  • 05m 37s /KM

Ran with John at Forward Motion. Not doing too much because of the 10k race this week-end.

Bike
  • 38m
  • 18.51 kms
  • 29.23 KM/hr

Rode on the Iron Horse. Tried to go fast but had to stop everytime at the intersections. Went up to 25mph.

Strength
  • 2h 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • 3
    20
    20
    60
    80
  • BICEPS - Pulley Curls
    2
    30
    30
    50
    50
  • BICEPS - Straight Bar Standing
    3
    15
    15
    50
    70
  • CHEST - Flat Bench Press
    3
    20
    20
    50
    70
  • LEGS - Glut/Ham Machine
    3
    20
    20
    30
    50
  • 2
    20
    20
    115
    195
  • LEGS - Seated calf raises
    2
    15
    15
    45
    90
  • LEGS - Squats, Wide Stance
    4
    10
    15
    115
    375
  • SHOULDERS - Military DB
    3
    20
    20
    15
    25
  • TRICEPS - Machine Extensions
    2
    30
    30
    50
    50

Run
  • 48m
  • 8.85 kms
  • 05m 25s /KM

Run at the Sports Basement

Swim
  • 50m
  • 1508.76 meters
  • 03m 19s /100 meters

12x25 Warm Up (300)
6x50 fast (300)
3x200 (600)
2x100 (200)
250 Cool down

Bike
  • 10m
  • 4.83 kms
  • 28.97 KM/hr

Biked at the gym to flush the lactice acid

Sport
  • Tennis
  • 1h 30m

Beat Wayne Hagstrom 6/3 6/1 for the Ultimate Tennis League

Run
  • 58m
  • 9.66 kms
  • 06m 01s /KM

Ran at the Lafayette Reservoir (top rim)

Bike
  • 25m
  • 9.66 kms
  • 23.17 KM/hr

Biked at the gym

Sport
  • Tennis
  • 1h 30m

Lost to Otto Vejsada 6/2 7/5. Played well in the second set.

Bike
  • 45m
  • 19.31 kms
  • 25.75 KM/hr

Biked at the gym

Swim
  • 50m
  • 1280.16 meters
  • 03m 54s /100 meters

300 W-UP
8x25 Sprints (200)
5x50 (250)
2x100 (200)
1x200 (200)
250 Cool down

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • 3
    20
    20
    50
    70
  • CHEST - Flies - Flat
    2
    20
    20
    30
    30
  • 3
    20
    20
    30
    40
  • LEGS - Standing calf raises
    2
    20
    20
    50
    50
  • SHOULDERS - Military DB
    3
    20
    20
    15
    20

goran007's Training Log


 March 2008 
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