The following equipment is nearing replacement:
Bike
  • 15m
  • 6.44 kms
  • 25.75 KM/hr

Tabata Protocol at the gym

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

Swim
  • 20m
  • 457.20 meters
  • -----

Swim
  • 20m
  • 548.64 meters
  • 03m 39s /100 meters

Swam at the Crossings

Run
  • 1h 00m
  • 8.05 kms
  • -----

2 mile warm-up
3x100 strides

8x400m repeats
Frenchie 1:27,1:27,1:26,1:20,1:22,1:13,1:12,1:10

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - Straight Bar Standing
    2
    15
    15
    50
    60
  • CHEST - Flies - Flat
    2
    15
    15
    42
    42
  • SHOULDERS - Front DB raise
    2
    10
    10
    15
    22
  • SHOULDERS - Military DB
    2
    10
    10
    15
    22
  • SHOULDERS - Side DB raise
    2
    10
    10
    15
    22
  • TRICEPS - Machine Extensions
    2
    15
    15
    50
    60

      Bike
      • 1h 27m
      • 40.23 kms
      • 27.75 KM/hr
      Run
      • 49m 36s
      • 9.98 kms
      • 04m 58s /KM
      Swim
      • 28m 32s
      • 1371.60 meters
      • 02m 05s /100 meters

      Run
      • 30m
      • 5.15 kms
      • 05m 50s /KM

      Ran in the morning to get the legs ready for Wildflower

      goran007's Training Log


       May 2008 
      SunMonTueWedThuFriSat
           1 2 3
      4 5 6 7 8 9 10
      11 12 13 14 15 16 17
      18 19 20 21 22 23 24
      25 26 27 28 29 30 31
       
      Time
      Distance
      • November's totals
      • October's totals
      • 2021 totals
      • 2020 totals