The following equipment is nearing replacement:
Run #1
  • 12m 46s
  • 2.20 kms
  • 05m 47s /KM

Warm-up before race

Run #2
  • 01m 15s
  • 0.40 kms
  • 03m 06s /KM

4x100m strides

Run #3
  • 18m 33s
  • 4.99 kms
  • 03m 43s /KM

5k race at Deschutes Dash in Bend

Run
  • 26m 58s
  • 4.84 kms
  • 05m 34s /KM

Run at SP

Run #1
  • 19m 55s
  • 3.33 kms
  • 05m 59s /KM

Morning run at SP

Run #2
  • 35m 06s
  • 6.44 kms
  • 05m 27s /KM

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
  • 4.07 kms
  • 05m 37s /KM

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

Run #2
  • 09m 03s
  • 1.79 kms
  • 05m 04s /KM

Warm-up at Summit HS

Run #3
  • 01m 33s
  • 0.42 kms
  • 03m 42s /KM
Run #4
  • 00m 18s
  • 0.10 kms
  • 03m 06s /KM

100m

Run #5
  • 00m 20s
  • 0.10 kms
  • 03m 27s /KM

100m

Run #6
  • 00m 13s
  • 0.08 kms
  • 02m 41s /KM

100m all out (13.2)

Run #7
  • 00m 29s
  • 0.21 kms
  • 02m 19s /KM

200m all out

Run #8
  • 00m 30s
  • 0.10 kms
  • 05m 11s /KM
Run #9
  • 18m 25s
  • 3.22 kms
  • 05m 43s /KM

Cool down

Run
  • 34m 46s
  • 6.44 kms
  • 05m 24s /KM

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
  • 4.83 kms
  • 05m 27s /KM
Run #2
  • 08m 02s
  • 1.38 kms
  • 05m 48s /KM
Run #3
  • 04m 23s
  • 1.06 kms
  • 04m 08s /KM
Run #4
  • 04m 36s
  • 1.08 kms
  • 04m 16s /KM
Run #5
  • 04m 32s
  • 1.03 kms
  • 04m 24s /KM
Run #6
  • 04m 35s
  • 1.03 kms
  • 04m 27s /KM
Run #7
  • 04m 31s
  • 1.01 kms
  • 04m 27s /KM
Run #8
  • 04m 08s
  • 0.69 kms
  • 05m 58s /KM

Cool down with Evie

Run #1
  • 27m 02s
  • 4.83 kms
  • 05m 36s /KM

Morning run

Run #2
  • 24m 42s
  • 4.83 kms
  • 05m 07s /KM

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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