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July 7

Run
  • 33m 06s
  • 3.94 miles
  • 08m 24s /Mi

Morning run

July 6

Run #1
  • 14m 07s
  • 1.53 miles
  • 09m 14s /Mi

Warm up.

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

Run #2
  • 00m 22s
  • 0.08 miles
  • 05m 06s /Mi
Run #3
  • 00m 22s
  • 0.08 miles
  • 04m 53s /Mi
Run #4
  • 00m 21s
  • 0.08 miles
  • 04m 40s /Mi
Run #5
  • 00m 21s
  • 0.08 miles
  • 04m 40s /Mi
Run #6
  • 00m 19s
  • 0.08 miles
  • 04m 26s /Mi
Run #7
  • 00m 21s
  • 0.08 miles
  • 04m 40s /Mi
Run #8
  • 00m 22s
  • 0.08 miles
  • 04m 53s /Mi
Run #9
  • 00m 22s
  • 0.08 miles
  • 04m 53s /Mi
Run #10
  • 00m 21s
  • 0.08 miles
  • 04m 40s /Mi
Run #11
  • 00m 19s
  • 0.08 miles
  • 04m 26s /Mi
Run #12
  • 14m 51s
  • 1.35 miles
  • 11m /Mi

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
  • LEGS - 2 Leg Squats
    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

July 4

Swim
  • 30m
  • 500.00 yards
  • -----

Warm-up then 2x50m all out

Bike
  • 1h 45m
  • 25.00 miles
  • 14.29 Mi/hr

Biked in Walnut Creek with Zita and Simon

July 3

Run
  • 17m 30s
  • 2.00 miles
  • 08m 45s /Mi

1.85 run and 4x100m strides to shake off my hamstring soreness.

Sport
  • Tennis
  • 2h 30m

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goran007's Training Log


 July 2010 
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Upcoming races

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Totals

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