The following equipment is nearing replacement:
Bike
  • 12m
  • 4.00 miles
  • 20.00 Mi/hr

Tabata Protocol with Yousri at Mavericks.

Run
  • 25m
  • 3.00 miles
  • 08m 20s /Mi

Ran with Yousri

Strength
  • 30m

Swim
  • 25m
  • 800.00 yards
  • 03m 08s /100 yards
Run
  • 30m
  • 3.20 miles
  • 09m 23s /Mi

Run
  • 1h 00m
  • 5.00 miles
  • 12m /Mi

1 mile warm-up

5'55 first mile
5'55 second mile
5'44 third mile

1'09 400m

800m cool down

Run #1
  • 28m 42s
  • 3.20 miles
  • 08m 58s /Mi

Ran from work to the Iron horse and back.

Run #2
  • 19m 10s
  • 3.00 miles
  • 06m 23s /Mi
Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-over DB row
    2
    15
    15
    35
    35
  • BICEPS - DB Curls
    2
    10
    10
    35
    35
  • FOREARMS - DB Hammercurls
    2
    10
    10
    35
    35
  • 2
    25
    25
    0
    0
  • TRICEPS - DB Overhead Extension
    2
    15
    15
    35
    35

Swim
  • 25m
  • 500.00 yards
  • 05m /100 yards

Swam at Mavericks working on my technique.

Bike
  • 20m
  • 8.00 miles
  • 24.00 Mi/hr

Did Tabata Protocol with Yousri.

5 min warm up
20 seconds hard
10 seconds 80%
20 seconds hard
10 seconds 80%
20 seconds hard
10 seconds 80%
20 seconds hard
10 seconds 80%
3 MIN COOL DOWN

Run
  • 25m
  • 3.00 miles
  • 08m 20s /Mi

Ran first mile in 9'30, then 9' and then 6'

Sport
  • Tennis
  • 2h 00m

Bike
  • 4h 20m
  • 58.00 miles
  • 13.38 Mi/hr

Biked with the Diablo Cyclists

goran007's Training Log


 May 2008 
SunMonTueWedThuFriSat
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Time
Distance
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