The following equipment is nearing replacement:

    Run #1
    • 01m 08s
    • 0.40 kms
    • 02m 49s /KM
    Run #2
    • 03m 27s
    • 1.00 kms
    • 03m 26s /KM
    Run #3
    • 03m 24s
    • 1.00 kms
    • 03m 23s /KM

    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
    • 1.00 kms
    • 03m 19s /KM

    Bike
    • 2h 24m
    • 50.86 kms
    • 21.20 KM/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
    • 960.12 meters
    • -----

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

    Run
    • 1h 10m
    • 11.70 kms
    • 05m 59s /KM

    Dirt Dogs run in Walnut Creek. Hilly trails!

      Run
      • 1h 30m
      • 7.24 kms
      • 12m 26s /KM

      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

      goran007's Training Log


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      Time
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