The following equipment is nearing replacement:
Bike
  • 35m
  • 7.00 miles
  • 12.00 Mi/hr

Bike at the gym

Strength
  • 45m

Bike
  • 20m
  • 7.00 miles
  • 21.00 Mi/hr

Tabata Protocol at the gym with Yousri and Melissa

Swim
  • 20m
  • 500.00 yards
  • -----

Kicks in the pool and bycicles kicks (Tabata Protocol)

Strength
  • 45m

Sport
  • Tennis
  • 2h 00m

Strength
  • 30m

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

    8x400m

    1)1:14,2)1:15, 3)1:13,4)1:13,5)1:18,6)1:16,7)1:15,8)1:12 average 1:14(High Personal Best in this workout, sub 5 minute mile is within reach..)

    1x200m
    38 seconds

    Strength
    • 1h 30m

    • EXERCISE

      Sets
      Min
      reps
      Max
      reps
      Min
      wt.(lb)
      Max
      wt.(lb)
    • ABS - Crunches, Knee Up
      2
      50
      50
      0
      0
    • BACK - To-chest pull-ups
      3
      15
      15
      0
      0
    • 3
      10
      10
      45
      80
    • BICEPS - Straight Bar Standing
      3
      15
      15
      40
      60
    • CHEST - Seated Bench Press - Machine
      3
      15
      15
      60
      80
    • CORE - Prone Planks
      1
      1
      1
      0
      0
    • TRICEPS - Rope pulldown
      3
      10
      10
      40
      60

    Swim
    • 30m
    • 950.00 yards
    • 03m 10s /100 yards

    300 warm up
    8x25 sprints
    4x50
    250 Cool down

    Run
    • 1h 20m
    • 6.00 miles
    • 13m 20s /Mi

    DIRT DOGS RUN

    goran007's Training Log


     May 2008 
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    Time
    Distance
    • August's totals
    • July's totals
    • 2021 totals
    • 2020 totals