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March 8

Run
  • 44m 23s
  • 5.99 miles
  • 07m 09s /Mi

Trail run in Marin (China Camp.)

March 7

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Seated row
    3
    20
    20
    40
    60
  • BICEPS - Machine Curls
    3
    10
    15
    50
    70
  • CHEST - Flat Bench Press
    3
    19
    20
    45
    95
  • LEGS - Leg Extensions
    2
    20
    20
    30
    40
  • LEGS - Leg Press
    2
    20
    20
    135
    135
  • SHOULDERS - Military DB
    3
    20
    20
    15
    22
Sport
  • Tennis
  • 2h 00m

Practice at the Crossings with Otto Vejsada and Wayne Hagstrom. Ken was there too with Kevin.

March 6

Swim
  • 1h 00m
  • 1950.00 yards
  • 03m 04s /100 yards

300 Warm up
8x25 sprints (200)
6x200 tempo (1200)
250 Cool down

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • FOREARMS - DB Hammercurls
    2
    10
    10
    40
    40
  • TRICEPS - DB Overhead Extension
    2
    15
    15
    40
    40

Did weights at home while watching TV

My legs are really sore this morning, especially my right quad. My left foot is really hurting and I started icing it. I'm going to ice it throughout the day and see how it feels.

March 5

Run
  • 38m
  • 4.20 miles
  • 09m 03s /Mi

Ran with John at Forward Motion. Not doing too much because of the 10k race this week-end.

March 4

Bike
  • 38m
  • 11.50 miles
  • 18.16 Mi/hr

Rode on the Iron Horse. Tried to go fast but had to stop everytime at the intersections. Went up to 25mph.

Strength
  • 2h 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Seated row
    3
    20
    20
    60
    80
  • BICEPS - Pulley Curls
    2
    30
    30
    50
    50
  • BICEPS - Straight Bar Standing
    3
    15
    15
    50
    70
  • CHEST - Flat Bench Press
    3
    20
    20
    50
    70
  • LEGS - Glut/Ham Machine
    3
    20
    20
    30
    50
  • LEGS - Leg Press
    2
    20
    20
    115
    195
  • LEGS - Seated calf raises
    2
    15
    15
    45
    90
  • LEGS - Squats, Wide Stance
    4
    10
    15
    115
    375
  • SHOULDERS - Military DB
    3
    20
    20
    15
    25
  • TRICEPS - Machine Extensions
    2
    30
    30
    50
    50

March 3

Run
  • 48m
  • 5.50 miles
  • 08m 43s /Mi

Run at the Sports Basement

Swim
  • 50m
  • 1650.00 yards
  • 03m 01s /100 yards

12x25 Warm Up (300)
6x50 fast (300)
3x200 (600)
2x100 (200)
250 Cool down

March 2

Bike
  • 10m
  • 3.00 miles
  • 18.00 Mi/hr

Biked at the gym to flush the lactice acid

Sport
  • Tennis
  • 1h 30m

Beat Wayne Hagstrom 6/3 6/1 for the Ultimate Tennis League

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goran007's Training Log


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