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July 14

Bike
  • 54m
  • 14.00 miles
  • 15.56 Mi/hr

Usual ride on the iron horse

July 13

Run #1
  • 16m 19s
  • 2.00 miles
  • 08m 10s /Mi

Ran on the track at Las Lomas with Evie and Zita

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

4x100m strides

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL -
    2
    10
    10
    45
    45
  • BACK - Bent-over BB row
    2
    10
    10
    45
    45
  • BACK - Good Mornings
    2
    10
    10
    45
    45
  • BICEPS - Straight Bar Standing
    2
    10
    10
    45
    45
  • LEGS - 2 Leg Squats
    2
    10
    10
    45
    45
  • LEGS - Deadlifts
    2
    10
    10
    45
    45
  • LEGS - Front Squats
    2
    10
    10
    45
    45
  • SHOULDERS - Power Jerk
    2
    10
    10
    45
    45
  • SHOULDERS - Shrugs BB
    2
    10
    10
    45
    45
  • TRICEPS - DB Overhead Extension
    2
    10
    10
    45
    45
Sport
  • Tennis
  • 1h 30m

Played 11pts games with Bernard. Won all of them. Then we played a 7pts game and I lost.

July 12

Run #1
  • 13m 15s
  • 1.49 miles
  • 08m 53s /Mi

Ran at Varian to hill (dirt)

Run #2
  • 03m 21s
  • 0.24 miles
  • 13m 57s /Mi
Run #3
  • 01m 43s
  • 0.24 miles
  • 07m 13s /Mi
Run #4
  • 13m 13s
  • 1.51 miles
  • 08m 45s /Mi

July 11

Run
  • 54m 38s
  • 6.57 miles
  • 08m 19s /Mi

Ran 2 loops at Lafayette Res. Good pace.

9'17, 8'15, 8'12, 8'02, 7'59, 8'09, 4'39 (8'15 pace)

Strength
  • 30m

3x10 med ball thros
3x10 med ball obliques
3x6 med ball push-ups

knee strenghtening exercises
2x10 squats with balls between legs (squeeze)
2x10 push down with squat
2x10 lift leg 8 inches
2 min knee cap massage

July 9

Run #1
  • 1h 25m 09s
  • 10.00 miles
  • 08m 31s /Mi

8'25, 7'54, 8'10, 9'04, 9'17, 9', 8'50, 9'24, 7'47, 7'18

Ran by myself, then with Shelly and Jim on the Iron horse. Felt good all the way. Could have gone faster. Good run!

Run #2
  • 03m 52s
  • 0.43 miles
  • 09m 01s /Mi

Cool down

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Military DB
    3
    10
    10
    22
    22
  • SHOULDERS - Side DB raise
    3
    10
    10
    22
    22

Knee strenghtening exercises + 3x15 crunches on ball

3x10 rubber band shoulders front
3x10 rubber band shoulders side
3x10 rubber band shoulders press
3x10 rubber band back

July 8

Run #1
  • 10m 21s
  • 1.00 miles
  • 10m 21s /Mi

Warm-up before hill repeats at Mt Diablo

Run #2
  • 01m 42s
  • 0.24 miles
  • 07m 04s /Mi
Run #3
  • 01m 36s
  • 0.24 miles
  • 06m 40s /Mi
Run #4
  • 01m 43s
  • 0.24 miles
  • 07m 09s /Mi
Run #5
  • 01m 40s
  • 0.24 miles
  • 07m /Mi
Run #6
  • 01m 31s
  • 0.23 miles
  • 06m 35s /Mi

Last hill repear at Mt Diablo

Run #7
  • 12m 30s
  • 1.25 miles
  • 10m /Mi

Downhill running after hill repeats

Run #8
  • 11m 12s
  • 1.07 miles
  • 10m 28s /Mi

CD

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goran007's Training Log


 July 2011 
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