Friday - October 11

Thursday - October 10

Run
  • 13m 53s
  • 1.50 miles
  • 09m 15s /Mi

Easy AM run with the dog, plus another 0.6 of walking

Swim
  • 07m 58s
  • 400.00 yards
  • 02m /100 yards

Easy swim after the run/walk.

Strength
  • 08m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Pulldowns - Medium Grip
    2
    12
    15
    44
    44
  • CHEST - Dumbell Pullover
    2
    12
    15
    40
    45
  • GENERAL - Kettlebell/Dumbell Swing
    2
    15
    20
    45
    45

Quick afternoon workout. Leaned back about 20* for the pulldowns to hit the back slightly different.

  • Calories out: 3099 From lifestyle:2795, From activities:305

Wednesday - October 9

Run
  • 33m 16s
  • 3.65 miles
  • 09m 06s /Mi

AM run with the dog. Getting a bit cooler out, can't wait until the tonight/tomorrow for the 1st fall air to fully arrive.
1mi, 9:19
2mi, 9:01
3mi, 9:05,
0.65mi, 5:51

Swim
  • 21m 40s
  • 1000.00 yards
  • 02m 10s /100 yards

BYP swim after the run. Felt good the whole time felt the catch, rotation, pull and all. Times showed it as they were consistent and are dropping.
400, 1' RI
300, 45" RI
200, 30" RI
100 cruise

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Bicycle
    1
    20
    20
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    25
    25
    0
    0
  • BICEPS - DB Curls Alternating
    3
    10
    10
    25
    40
  • CORE - Bridged Leg Lifts
    1
    20
    20
    0
    0
  • CORE - Heel Touches
    1
    40
    40
    0
    0
  • CORE - Oblique Leg Extensions
    2
    25
    25
    0
    0
  • CORE - Side Planks
    2
    15
    15
    0
    0
  • CORE - Superman
    1
    20
    20
    0
    0
  • GENERAL - Dumbell Woodchop
    2
    15
    20
    20
    30
  • TRICEPS - DB Overhead Extension
    3
    10
    15
    25
    40

Did the Curls and extensions as a superset one after another

  • Calories out: 3548 From lifestyle:2755, From activities:794

Tuesday - October 8

Bike
  • 1h 09m
  • 17.20 miles
  • 14.96 Mi/hr

Road the Hybrid cross bike to work. Biz partner wasn't in yet so I went around the airport to add some mileage. Nice SW headwind most of the ride, only about 3 miles with the tailwind, ugh!

  • Calories out: 3558 From lifestyle:2763, From activities:795

Monday - October 7

Run
  • 44m 27s
  • 5.00 miles
  • 08m 53s /Mi

Late night run home from the office. Haven't done this on a while.
8:56, 9:02, 8:55, 8:30, 9:04

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Knee Up
    2
    20
    25
    0
    0
  • BACK - Pulldowns - Medium Grip
    2
    12
    15
    88
    88
  • CHEST - Flat Bench Press
    2
    12
    20
    110
    132
  • GENERAL - Kettlebell/Dumbell Swing
    2
    15
    20
    40
    45
  • SHOULDERS - Military DB
    1
    20
    20
    15
    15

Wo before run home to get warmed up

  • Calories out: 3463 From lifestyle:2771, From activities:692

Sunday - October 6

Run
  • 27m 15s
  • 3.00 miles
  • 09m 05s /Mi

Run 2.0 - walk 0.25 - run 1.0 with the dog

  • Calories out: 3111 From lifestyle:2797, From activities:314

Saturday - October 5

Run
  • 36m 23s
  • 3.75 miles
  • 09m 42s /Mi

Took the dog to wickham park, phew It was hot. Run 2.0-walk 0.25-run 1.25-walk 0.25-run 0.5

Swim
  • 10m 14s
  • 546.81 yards
  • 01m 52s /100 yards

BYP swim after yard work

  • Calories out: 3295 From lifestyle:2781, From activities:513

Donto's Training Log


 October 2013 
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

Actual vs Planned

Time

Upcoming races

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals