The following equipment is nearing replacement:
Run #1
  • 15m
  • 2.72 kms
  • 05m 31s /KM

Did a 15 minute warm-up on the track.

Run #2
  • 05m 57s
  • 1.61 kms
  • 03m 28s /KM

1 mile repeat on track with Luis

Run #3
  • 06m 20s
  • 1.61 kms
  • 03m 51s /KM

1 mile repeat on track by myself

Run #4
  • 06m 10s
  • 1.61 kms
  • 03m 47s /KM

Last mile repear on track by myself. I pushed it at the end with Andy leading.

Run #5
  • 10m
  • 1.61 kms
  • 06m 13s /KM

Cool down on the grass with socks and no shoes!

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    3
    10
    20
    50
    70
  • ABS - Crunches, Jackknife
    2
    50
    50
    0
    0
  • ABS - Crunches, Knee Up
    2
    50
    50
    0
    0
  • ABS - Knee-Raise, Hanging
    2
    20
    20
    0
    0
  • BICEPS - Hammer Rope Cable Curls
    3
    10
    10
    40
    50
  • BICEPS - Straight Bar Standing
    3
    10
    10
    40
    50
  • CHEST - Seated Bench Press - Machine
    3
    15
    15
    60
    80
  • SHOULDERS - Front DB raise
    2
    10
    10
    15
    20
  • SHOULDERS - Side DB raise
    2
    10
    10
    15
    20
  • SHOULDERS - Standing DB Press
    2
    10
    10
    15
    20
  • 3
    10
    10
    40
    50

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - General
    2
    50
    50
    0
    0

Run
  • 45m
  • 8.05 kms
  • 05m 36s /KM

15 minute warm-up (2 miles)
5x300m (51 or 52 seconds)
7 minutes cool down (0.7 miles)

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Jackknife
    2
    50
    50
    0
    0
  • ABS - Crunches, Knee Up
    2
    50
    50
    0
    0
  • ABS - Knee-Raise, Hanging
    2
    15
    15
    0
    0
  • 3
    15
    15
    60
    80
  • BACK - Straight Arm Lat Pulldowns
    2
    10
    10
    60
    60
  • BICEPS - DB Split Curls
    1
    10
    10
    25
    25
  • 2
    10
    10
    50
    60
  • CHEST - Seated Bench Press - Machine
    3
    15
    15
    60
    80
  • CORE - Prone Planks
    1
    1
    1
    0
    0
  • FOREARMS - DB Hammercurls
    3
    10
    10
    25
    35
  • SHOULDERS - Military DB
    2
    10
    10
    30
    35
  • TRICEPS - DB Overhead Extension
    3
    12
    12
    40
    50

Bike
  • 2h 15m
  • 41.84 kms
  • 18.60 KM/hr

Biked up Mt Diablo from John Behring's house, close to Athenian school. Then we ran a mile all out.

Run
  • 06m 40s
  • 1.61 kms
  • 04m 09s /KM

Ran a mile all out after biking.

Strength
  • 10m

Run
  • 1h 30m
  • 15.90 kms
  • 05m 40s /KM

Ran up Mt Diablo from Macedo staging aera with Shelly's group

Sport
  • Tennis
  • 1h 30m

Played a doubles match with Pat, Erik and Simon in Richmond. We won 6/4 7/6 with Pat.

Swim
  • 15m
  • -----
  • -----

Did a few warm-up laps and then a few sprints. Nothing serious though as my tri season is probably over.

Strength
  • 10m

Bike
  • 45m
  • 18.51 kms
  • 24.67 KM/hr

Biked on the Iron Horse

Strength
  • 1h 30m

  • EXERCISE

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

goran007's Training Log


 August 2008 
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31      
 
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