The following equipment is nearing replacement:
Run
  • 33m 07s
  • 6.34 kms
  • 05m 14s /KM

Morning run

Run #1
  • 14m 08s
  • 2.46 kms
  • 05m 44s /KM

Warm up.

Repeats were done on a hill at Stowe Lake in GG Park in SF

Run #2
  • 00m 23s
  • 0.13 kms
  • 03m 11s /KM
Run #3
  • 00m 22s
  • 0.13 kms
  • 03m 02s /KM
Run #4
  • 00m 21s
  • 0.13 kms
  • 02m 54s /KM
Run #5
  • 00m 21s
  • 0.13 kms
  • 02m 54s /KM
Run #6
  • 00m 20s
  • 0.13 kms
  • 02m 46s /KM
Run #7
  • 00m 21s
  • 0.13 kms
  • 02m 54s /KM
Run #8
  • 00m 22s
  • 0.13 kms
  • 03m 02s /KM
Run #9
  • 00m 22s
  • 0.13 kms
  • 03m 02s /KM
Run #10
  • 00m 21s
  • 0.13 kms
  • 02m 54s /KM
Run #11
  • 00m 20s
  • 0.13 kms
  • 02m 46s /KM
Run #12
  • 14m 51s
  • 2.17 kms
  • 06m 50s /KM

cd

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL -
    3
    6
    6
    45
    45
  • BACK - Bent-over BB row
    3
    6
    6
    45
    45
  • BACK - Good Mornings
    3
    6
    6
    45
    45
  • BICEPS - Straight Bar Standing
    3
    6
    6
    45
    45
  • 3
    6
    6
    45
    45
  • LEGS - Deadlifts
    3
    6
    6
    45
    45
  • LEGS - Front Squats
    3
    6
    6
    45
    45
  • SHOULDERS - Power Jerk
    3
    6
    6
    45
    45
  • SHOULDERS - Shrugs BB
    3
    6
    6
    45
    45
  • TRICEPS - DB Overhead Extension
    3
    3
    3
    45
    45

3 sets of 6 reps

Stiff Dead Lifts, Shrugs, High Pulls, Front Squats, Push Jerks, b/o Rows, Back squats, Good mornings, Triceps, Biceps (3 sets of 6)

Rubber band exercises for shoulders and biceps (3 sets of 10)

Sport
  • Tennis
  • 1h 30m

Practiced with Sean at Thor's.

goran007's Training Log


 July 2010 
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