The following equipment is nearing replacement:
Bike
  • 16m
  • 9.66 kms
  • 36.21 KM/hr

Did a 5 min warm-up and then a Tabata Protocol of 4 min (20 seconds 100% and 10 seconds 80%), 2 min cool down

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - General
    1
    0
    0
    0
    0
  • 1
    0
    0
    0
    0
  • SHOULDERS - General
    1
    0
    0
    0
    0
  • TRICEPS - General
    1
    0
    0
    0
    0

Run
  • 32m
  • 8.05 kms
  • 03m 59s /KM

Ran at the sports basement on pavement and trail in 104 degre weather.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Crunches (FB)
    3
    50
    50
    0
    0

Run
  • 37m
  • 8.05 kms
  • 04m 36s /KM

Ran a loop in Clayton with Yousri, Dijana and Andrew Bower

Sport
  • Tennis
  • 2h 00m

Tennis with Ken 4/6 6/4 at San Ramon Valley HS

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - General
    1
    0
    0
    0
    0
  • TRICEPS - General
    1
    0
    0
    0
    0

Bike
  • 2h 10m
  • 61.16 kms
  • 28.23 KM/hr

Biked in Marin with Sam, Yousri's friend. 30 miles/hr wind. It was a very tough ride for me.

Run
  • 06m 20s
  • 1.61 kms
  • -----

Followed the bike ride with a fast mile to simulate race conditions.

Sport
  • Tennis
  • 2h 00m

Practiced with Ken. Beat him 7/6.

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

Swam just for fun at my apt complex

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - General
    1
    0
    0
    0
    0
  • CHEST - General
    1
    0
    0
    0
    0
  • 1
    0
    0
    0
    0

Run #1
  • 17m
  • 3.22 kms
  • 05m 17s /KM

Warm-up at Las Lomas track

Run #2
  • 05m 35s
  • 1.61 kms
  • 03m 28s /KM

1 mile at Las Lomas track

Run #3
  • 05m 40s
  • 1.61 kms
  • 03m 31s /KM

1 mile at Las Lomas track

Run #4
  • 06m 10s
  • 1.61 kms
  • 03m 50s /KM

1 mile at Las Lomas track

Run #5
  • 15m
  • 2.41 kms
  • 06m 13s /KM

Cool down at Las lomas track

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - General
    1
    0
    0
    0
    0
  • 1
    0
    0
    0
    0
  • SHOULDERS - General
    1
    0
    0
    0
    0
  • TRICEPS - General
    1
    0
    0
    0
    0

goran007's Training Log


 July 2008 
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