The following equipment is nearing replacement:
Run #1
  • 01m 08s
  • 0.25 miles
  • 04m 32s /Mi
Run #2
  • 03m 27s
  • 0.62 miles
  • 05m 31s /Mi
Run #3
  • 03m 24s
  • 0.62 miles
  • 05m 26s /Mi

Track workout at Clayton Valley HS.

1000m repeats:

3'27
3'24
3'20

Then one 400m in 68 seconds

Core workout of 10 minutes.

Run #4
  • 03m 20s
  • 0.62 miles
  • 05m 20s /Mi

Bike
  • 2h 24m
  • 31.60 miles
  • 13.17 Mi/hr

Bike to Dublin and back on the Iron horse with John. It was very windy and cold...

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - DB Concentration
    2
    10
    10
    35
    35
  • CHEST - Pushups, Wide Arm
    2
    15
    15
    0
    0
  • FOREARMS - DB Hammercurls
    2
    10
    10
    35
    35
  • 2
    25
    25
    0
    0
  • TRICEPS - DB Overhead Extension
    2
    10
    10
    35
    35

Swim
  • 45m
  • 1050.00 yards
  • -----

300 Warm-up
8x25 Sprints (200)
6x50 relaxed (300)
250 Cool Down

Run
  • 1h 10m
  • 7.27 miles
  • 09m 38s /Mi

Dirt Dogs run in Walnut Creek. Hilly trails!

    Run
    • 1h 30m
    • 4.50 miles
    • 20m /Mi

    Track workout with Yousri
    6 laps Warm-up
    400m intervals:
    1st 1'25
    2nd 1'17
    3rd 1'16
    4th 1'15
    5th 1'14
    6th 1'15
    7th 1'17
    8th 1'05

    6 laps cool down

    Sport
    • Hiking
    • 2h 00m

    Hiking at Tennessee Valley

    Run
    • 30m
    • 3.60 miles
    • 08m 20s /Mi

    Lunch Run

    Bike
    • 1h 00m
    • 15.00 miles
    • 15.00 Mi/hr
    Strength
    • 30m

    • EXERCISE

      Sets
      Min
      reps
      Max
      reps
      Min
      wt.(lb)
      Max
      wt.(lb)
    • BICEPS - DB Curls
      2
      10
      10
      35
      35
    • 3
      25
      25
      0
      0
    • TRICEPS - DB Overhead Extension
      3
      15
      15
      35
      35

    Sport
    • Tennis
    • 1h 45m

    Lost Ultimate Tennis Match to Aleem Choudhry 6/4 6/3

    goran007's Training Log


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