Site:
http://www.facebook.com/j.sipat
Miles:
1476 total / 201 in 2014
Goal:

1/2 Marathons and myself- For 2011, run a Full Marathon w/ my mom.

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  • 22 miles
  • 03:40 time
  • 1633 calories
  • 5 workouts
  •  
  • This Week time period

Entries

  1. RUN
    great Tredmill "track" workout 4 mi 00:30 07:30 pace

    warm-up
    4x1000 @8:30pace
    3/2/1minute recovery
    warm-down

  2. RUN
    good Track 6 mi 00:40 06:40 pace

    10 min warm-up
    2x800, 800 rec : 3:30
    2x1000, 800 rec: 4:30
    10 min warm down

  3. RUN
    great Piedmont Track 6 mi 00:40 06:40 pace

    10 warm-up
    2x800
    2x1000
    10 min warm-down

  4. FIT
    great Old good times at Arques 1 mi 01:00 60:00 pace

    Came back to my old gym, love it! A place I can focus and get a full completed workout!!!

    Leg press -> dumb bell straight leg d-lift
    Hack squat -> reverse push-ups
    Cable macine: Leg adductio... read more

  5. RUN
    great 49er faithful miles 5 mi 00:50 10:00 pace

    Ran the stadium trail. I hadn't gotten to run this trail since it had been closed for construction. It feels nice to come back home and run the streets!

  6. RUN
    good Guadalupe Trail 10.57 mi 01:40 09:27 pace

    Went well... Ran with my Pops who encourages me through these long runs. Helps a lot! At the end of the runs, the last 2 miles he has be do a quick tempo to use other muscles and help with recovery... read more

  7. RUN
    great Track piedmont high school 6 mi

    10 min w-up
    Drills
    2x400
    2x800
    2x400
    Warm-down

  8. RUN
    good Lafayette Resevoir 4.5 mi 00:45 10:00 pace

    rolling hills...

  9. RUN
    great Trestle Glenn 3.75 mi 00:35 09:20 pace

    Ran a slow slow pace... I think my legs were feeling it from the hills yesterday and morning's workout. But as long as I was out running, thats all that counts to me!!!

  10. FIT
    great Super Sport Pleasenton 02:00

    <Legs and back>
    Ham curl --> kick ups
    Abd. Cable Leg raise --> Cable kick out
    Lbs single legged step --> Later shoulder raises
    Lat pull --> cable upright row
    Rows --> declined ... read more

  11. FIT
    good 24 hour fitness 01:30

    <Legs>
    One legged squats on stepper--> Dead lifts
    Front squats
    Abduction --> Adduction
    Single leg dead lift
    Strecth

  12. RUN
    good Trestle Glen 3.33 mi 00:40 12:00 pace

    Hill repeats! I'm spent...

  13. RUN
    Lafayette Reservoir 4.5 mi 00:40 08:53 pace

    2 rounds around Lafayette reservoir... I like running here because people "actually" like what they are doing. Opposed from Lake Merritt, where you get looks and no "power" ackn... read more

  14. FIT
    great Upper body 00:45

    Shoulders : upright cable row -> later full range w/ 5lbs plates

    Tricep: cable extension -> close & wide chest press -> pronation tricep xtn -> supination bar hold tricep xtn ->... read more

  15. FIT
    Early AM workout 3 mi

    Chest: hulk --> mt. Climbers
    Bicep barbell angel hold --> tricep over hand grip
    Back squat --> sumo dead left with plate
    Abs: liners--> boat --> bosu crunch
    Run 30 min

  16. FIT
    Two workouts in one 3 mi 00:30 10:00 pace

    Slow and steady on the treadmill

    Max rep back squat
    Back rows
    Abs

  17. FIT
    good Early Am Gym 1 mi

    Abd/Adductors
    Box jump --> Single leg dead lift
    Bosu ball taps --> Straight leg dead lift ---> Bosu Crunches
    Mt. Climbers in between each ab set--> planks, reverse crunch, bicycles, elb... read more

  18. RUN
    good Free parking at Lafayette Res... 4 mi 00:30 07:30 pace

    Took my time... Ez run to shake the cob webs out from the weekend.

  19. FIT
    good Gym 1.5 mi 00:10:00 06:40 pace

    Back
    Bi's
    shoulders
    quads
    gluteus
    hamstring

  20. RUN
    good Park Blvd 00:05:00

    LSD run