my training blog my training calendar my training reports
print

July 23

Run
  • 1h 19m 49s
  • 10.00 miles
  • 07m 58s /Mi

9'03, 8'16, 8'19, 8'21, 8'15, 7'40, 7'24, 7'22, 7'24, 7'39

July 22

Run #1
  • 08m 10s
  • 1.01 miles
  • 08m 05s /Mi

Warm-up on track at Irvine. 71 degrees, warm sun.

Run #2
  • 00m 18s
  • 0.07 miles
  • 04m 17s /Mi
Run #3
  • 00m 19s
  • 0.07 miles
  • 04m 31s /Mi
Run #4
  • 00m 19s
  • 0.07 miles
  • 04m 31s /Mi
Run #5
  • 00m 18s
  • 0.07 miles
  • 04m 17s /Mi
Run #6
  • 01m 28s
  • 0.25 miles
  • 05m 52s /Mi
Run #7
  • 01m 25s
  • 0.25 miles
  • 05m 40s /Mi
Run #8
  • 01m 22s
  • 0.25 miles
  • 05m 31s /Mi
Run #9
  • 01m 22s
  • 0.25 miles
  • 05m 31s /Mi
Run #10
  • 01m 22s
  • 0.25 miles
  • 05m 31s /Mi
Run #11
  • 01m 16s
  • 0.25 miles
  • 05m 04s /Mi
Run #12
  • 09m 25s
  • 1.08 miles
  • 08m 43s /Mi

CD

Strength
  • 10m

Rubber band biceps and triceps

July 21

Bike
  • 45m
  • 10.50 miles
  • 14.00 Mi/hr

Biked at the gym in Irvine

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Ab Wheel
    2
    10
    10
    0
    0
  • ABS - Crunches
    2
    10
    10
    0
    0
  • ABS - General
    2
    10
    10
    0
    0
  • SHOULDERS - Military DB
    2
    10
    10
    30
    35
  • SHOULDERS - Side DB raise
    2
    10
    10
    22
    28

Shoulders and abs

July 20

Run
  • 48m 58s
  • 6.00 miles
  • 08m 09s /Mi

8'49, 7'47, 8', 7'52, 8'09, 8'20

Ran in Irvine on a flat loop

July 19

Run #1
  • 08m 49s
  • 1.05 miles
  • 08m 24s /Mi

Warm-up. Ran on dirt track in Irvine. 2x1 mile with 8' rest. It was 80 degrees but very sunny.

Run #2
  • 05m 46s
  • 1.01 miles
  • 05m 42s /Mi
Run #3
  • 06m 10s
  • 1.04 miles
  • 05m 55s /Mi
Run #4
  • 09m 29s
  • 1.00 miles
  • 09m 28s /Mi
Strength
  • 20m

July 18

Run #1
  • 48m 33s
  • 6.00 miles
  • 08m 05s /Mi

8'45, 7'52, 7'59, 7'58, 7'54, 8'

Run #2
  • 01m 30s
  • 0.25 miles
  • 06m /Mi

4x100m strides

Strength
  • 20m

Rubber band exercises (shoulders, biceps and triceps)

show more

goran007's Training Log


 July 2011 
SunMonTueWedThuFriSat
      1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
31      
 

Volume

Time
Distance

Upcoming races

show more races (8)   

Totals

  • May's totals
  • April's totals
  • 2013 totals
  • 2012 totals