The following equipment is nearing replacement:
Run #1
  • 12m 46s
  • 1.37 miles
  • 09m 19s /Mi

Warm-up before race

Run #2
  • 01m 15s
  • 0.25 miles
  • 05m /Mi

4x100m strides

Run #3
  • 18m 33s
  • 3.10 miles
  • 05m 59s /Mi

5k race at Deschutes Dash in Bend

Run
  • 26m 58s
  • 3.01 miles
  • 08m 58s /Mi

Run at SP

Run #1
  • 19m 55s
  • 2.07 miles
  • 09m 37s /Mi

Morning run at SP

Run #2
  • 35m 06s
  • 4.00 miles
  • 08m 47s /Mi

Run at SP

Strength
  • 30m

Training for 100 pushups (23+28+23+23+33)
3x10 bench flies on ball (25lbs)
3x10 bench flies with 10lbs weights

Run #1
  • 22m 54s
  • 2.53 miles
  • 09m 03s /Mi

Morning run at SP. Felt really tired in the beginning and pushed it a little at the end.

Run #2
  • 09m 03s
  • 1.11 miles
  • 08m 09s /Mi

Warm-up at Summit HS

Run #3
  • 01m 33s
  • 0.26 miles
  • 05m 58s /Mi
Run #4
  • 00m 18s
  • 0.06 miles
  • 05m /Mi

100m

Run #5
  • 00m 20s
  • 0.06 miles
  • 05m 34s /Mi

100m

Run #6
  • 00m 13s
  • 0.05 miles
  • 04m 20s /Mi

100m all out (13.2)

Run #7
  • 00m 29s
  • 0.13 miles
  • 03m 43s /Mi

200m all out

Run #8
  • 00m 30s
  • 0.06 miles
  • 08m 20s /Mi
Run #9
  • 18m 25s
  • 2.00 miles
  • 09m 13s /Mi

Cool down

Run
  • 34m 46s
  • 4.00 miles
  • 08m 41s /Mi

Run in the afternoon at SP

Strength
  • 30m

5x perfect pushups sets to reach goal of 100 in 2 weeks
(20+25+20+20+25)
3x10 military presses (25)
3x10 side dumbbell raises (10)
3x10 front dumbbell raises (10)
3x10 ab rolls

Run #1
  • 26m 21s
  • 3.00 miles
  • 08m 47s /Mi
Run #2
  • 08m 02s
  • 0.86 miles
  • 09m 20s /Mi
Run #3
  • 04m 23s
  • 0.66 miles
  • 06m 38s /Mi
Run #4
  • 04m 36s
  • 0.67 miles
  • 06m 52s /Mi
Run #5
  • 04m 32s
  • 0.64 miles
  • 07m 05s /Mi
Run #6
  • 04m 35s
  • 0.64 miles
  • 07m 10s /Mi
Run #7
  • 04m 31s
  • 0.63 miles
  • 07m 10s /Mi
Run #8
  • 04m 08s
  • 0.43 miles
  • 09m 37s /Mi

Cool down with Evie

Run #1
  • 27m 02s
  • 3.00 miles
  • 09m 01s /Mi

Morning run

Run #2
  • 24m 42s
  • 3.00 miles
  • 08m 14s /Mi

Run to the Deschutes brewery in 90 degree weather.

Strength
  • 25m

Started 100 push-ups training
18+22+16+16+26
3x10 hammer curls (25)
3x10 biceps (25)
3x10 triceps (25)

goran007's Training Log


 July 2012 
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