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March 23

Run
  • 20m
  • 3.00 miles
  • 06m 40s /Mi

Lactate Threshold trial

March 22

Swim
  • 40m
  • 1200.00 yards
  • 03m 19s /100 yards
Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-over DB row
    2
    10
    10
    30
    30
  • BACK - Upright row
    2
    10
    10
    30
    30
  • CHEST - Flat Dumbell Press
    2
    10
    10
    50
    50
  • LEGS - Hamstring curl
    2
    10
    10
    50
    50
  • LEGS - Seated calf raises
    2
    10
    10
    45
    45
  • LEGS - Squats
    2
    10
    10
    115
    115
  • SHOULDERS - Military DB
    2
    10
    10
    30
    30

March 21

Bike
  • 45m
  • 15.00 miles
  • 20.00 Mi/hr
Run
  • 30m
  • 3.00 miles
  • 10m /Mi

March 20

Swim
  • 40m
  • 1200.00 yards
  • 03m 19s /100 yards

March 19

Bike
  • 30m
  • 10.00 miles
  • -----
Run
  • 50m
  • 4.50 miles
  • 11m 06s /Mi

March 18

Swim
  • 30m
  • -----
  • -----

Floating on back

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Knee Up
    2
    15
    15
    1
    1
  • ABS - Medicine Ball Twist
    2
    15
    15
    1
    1
  • BACK - Lateral pull-downs
    2
    10
    10
    12
    12
  • BICEPS - DB Curls
    2
    10
    10
    6
    6
  • CHEST - Fitball DB Press
    2
    10
    10
    12
    12
  • CHEST - Flat Dumbell Press
    2
    10
    10
    12
    12
  • CHEST - Pushups
    2
    10
    10
    1
    1
  • CORE - Swiss Ball (Weighted) Crunches
    2
    10
    10
    4
    4
  • CORE - Swiss Ball, Roll-Under
    2
    8
    8
    1
    1
  • LEGS - Lunges
    2
    10
    10
    4
    4
  • LEGS - Lunges, Side
    2
    10
    10
    4
    4
  • LEGS - Squats
    2
    10
    10
    4
    4
  • SHOULDERS - Power Cleans
    2
    10
    10
    4
    4
  • SHOULDERS - Seated Fitball DB Press
    2
    10
    10
    12
    12
  • TRICEPS - Dumbell Kickbacks
    2
    10
    10
    6
    6

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VeganMan's Training Log


 March 2007 
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