The following equipment is nearing replacement:
Run
  • 45m
  • 8.05 kms
  • 05m 36s /KM

Run
  • 43m
  • 8.05 kms
  • 05m 21s /KM

Ran at Mt Diablo with Yousri, Rasmus and Dijana.

Run #1
  • 10m
  • 1.93 kms
  • 05m 11s /KM

Warm up at Clayton Valley HS on the track... it was hot...95 degres and the football team was practicing.

Run #2
  • 07m
  • 1.61 kms
  • 04m 21s /KM

1st mile repeat

Run #3
  • 07m 26s
  • 1.61 kms
  • 04m 37s /KM

2nd mile repeat

Run #4
  • 07m 11s
  • 1.61 kms
  • -----

Third mile repeat

Run #5
  • 07m 24s
  • 1.61 kms
  • -----

4th mile repeat

Run #6
  • 07m 12s
  • 1.61 kms
  • 04m 28s /KM

5th mile repeat

Run #7
  • 07m 14s
  • 1.61 kms
  • -----

6th mile repeat

Strength
  • 30m

  • EXERCISE

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

Run
  • 50m
  • 9.66 kms
  • 05m 11s /KM

Run
  • 45m 20s
  • 10.46 kms
  • 04m 20s /KM

Ran with the Sports basement group and Ross especially. Ran pretty fast on the trail

Strength
  • 35m

  • 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
  • FOREARMS - DB Hammercurls
    3
    10
    10
    20
    30
  • SHOULDERS - Front DB raise
    2
    10
    10
    12
    15
  • SHOULDERS - Military DB
    2
    10
    10
    12
    15
  • SHOULDERS - Side DB raise
    2
    10
    10
    12
    15
  • TRICEPS - DB Overhead Extension
    3
    10
    10
    20
    30
Sport
  • Stairmaster
  • 20m

15 minutes at speed 15 and then progressively went slower the last 5 minutes for a cool down.

    Run
    • 40m 15s
    • 9.98 kms
    • 04m 02s /KM

    goran007's Training Log


     September 2008 
    SunMonTueWedThuFriSat
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    28 29 30    
     
    Time
    Distance
    • September's totals
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