The following equipment is nearing replacement:
Run
  • 1h 00m
  • 6.44 kms
  • 09m 19s /KM

1.5 MILE Warm-Up
4x100 strides in 14 to 16 seconds

1 mile in 5'28 (lungs were burning bad)

2x100 (14 seconds and 12 seconds)

1 mile cool down

Bike
  • 19m
  • 11.27 kms
  • 35.58 KM/hr

10 MIN WARM-UP
4 MINUTE TABATA PROTOCOL
5 MIN COOL DOWN

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Flat Bench Press
    3
    8
    25
    45
    115
  • CHEST - Seated Bench Press - Machine
    3
    15
    15
    80
    100
  • SHOULDERS - Military DB
    2
    10
    10
    12
    12
  • SHOULDERS - Side DB raise
    2
    10
    10
    12
    12

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - DB Concentration
    2
    10
    10
    35
    35
  • BICEPS - DB Curls
    2
    10
    10
    35
    35
  • 2
    25
    25
    0
    0
  • TRICEPS - DB Overhead Extension
    2
    10
    15
    35
    35

Run
  • 1h 10m
  • 11.27 kms
  • 06m 13s /KM

Dirt Dogs Run

Bike
  • 30m
  • 9.66 kms
  • 19.31 KM/hr

Biked at the gym

Strength
  • 30m

Run
  • 20m
  • 2.41 kms
  • 08m 17s /KM

Jogged with Cory and Yousri at Clayton Valley HS

Sport
  • Tennis
  • 2h 00m

Warm-up for 45 minutes then played a doubles match against Pleasanton. Lost 7/6 6/2 with Ken Reinaas.

goran007's Training Log


 June 2008 
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Time
Distance
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