The following equipment is nearing replacement:
Run
  • 45m
  • 6.44 kms
  • 06m 59s /KM

Ran a warm up and two hills as a interval and then some more with Antonio and Jenny.

Sport #1
  • Basketball
  • 30m

PLayed basket-ball with Tim (trainer), Yousri, Antonio, Karim and Andy.

Practice tennis for 2hrs with Sasha.

Sport #2
  • Tennis
  • 2h 00m

PLayed basket-ball with Tim (trainer), Yousri, Antonio, Karim and Andy.

Practice tennis for 2hrs with Sasha.

Bike
  • 12m
  • 6.44 kms
  • 32.19 KM/hr

Tabata Protocol with Yousri at Mavericks.

Run
  • 25m
  • 4.83 kms
  • 05m 11s /KM

Ran with Yousri

Strength
  • 30m

Swim
  • 25m
  • 731.52 meters
  • 03m 25s /100 meters
Run
  • 30m
  • 5.15 kms
  • 05m 50s /KM

Run
  • 1h 00m
  • 8.05 kms
  • 07m 27s /KM

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
  • 5.15 kms
  • 05m 34s /KM

Ran from work to the Iron horse and back.

Run #2
  • 19m 10s
  • 4.83 kms
  • 03m 58s /KM
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
  • 457.20 meters
  • 05m 28s /100 meters

Swam at Mavericks working on my technique.

Bike
  • 20m
  • 12.87 kms
  • 38.62 KM/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
  • 4.83 kms
  • 05m 11s /KM

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

Sport
  • Tennis
  • 2h 00m

goran007's Training Log


 May 2008 
SunMonTueWedThuFriSat
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Time
Distance
  • September's totals
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  • 2020 totals