The following equipment is nearing replacement:
Strength
  • 25m

  • 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
    20
    20
    0
    0
  • 2
    20
    20
    40
    40
  • BICEPS - Hammer Rope Cable Curls
    3
    10
    10
    45
    60
  • CHEST - Standing Cable Crossovers
    3
    15
    15
    50
    70
  • 3
    10
    10
    45
    60
Sport
  • Tennis
  • 1h 30m

Played with Ken in Danville. Won 7/5 3/3.

Run
  • 54m
  • 6.20 miles
  • 08m 43s /Mi

Ran at Mt Diablo from El Molino with Andy Kadavy. Felt sick at the end.

Sport
  • Tennis
  • 2h 00m

Lost to Otto in Brentwood 6/0 6/3

Run
  • 1h 50m
  • 13.88 miles
  • 07m 56s /Mi

Ran on the Iron horse in WC with Shelly's group and Melissa.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    2
    50
    50
    0
    0
  • BICEPS - DB Curls
    2
    8
    8
    32
    32
  • FOREARMS - DB Hammercurls
    2
    10
    10
    32
    32
  • TRICEPS - DB Overhead Extension
    2
    12
    12
    32
    32
Sport
  • Tennis
  • 30m

Bike
  • 20m
  • 5.00 miles
  • 15.00 Mi/hr

Biked at the gym

Run
  • 13m 30s
  • 2.00 miles
  • 06m 45s /Mi

Warm-up with Tim and Andy

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    2
    10
    10
    15
    15
  • ABS - Crunch machine
    2
    15
    15
    60
    60
  • ABS - Knee-Raise, Hanging
    2
    20
    20
    0
    0
  • ABS - Obliques
    2
    10
    10
    30
    30

Run #1
  • 15m
  • 1.69 miles
  • 08m 53s /Mi

Did a 15 minute warm-up on the track.

Run #2
  • 05m 57s
  • 1.00 miles
  • 05m 34s /Mi

1 mile repeat on track with Luis

Run #3
  • 06m 20s
  • 1.00 miles
  • 06m 12s /Mi

1 mile repeat on track by myself

Run #4
  • 06m 10s
  • 1.00 miles
  • 06m 06s /Mi

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

Run #5
  • 10m
  • 1.00 miles
  • 10m /Mi

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

goran007's Training Log


 August 2008 
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31      
 
Time
Distance
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