Run
  • 35m 33s
  • 4.00 miles
  • 08m 53s /Mi

Early morning run with the sunrise as I had to take my son to swim practice. Nice a cool out and it took me a bit to get the body warmed up and going. Negative split the run: 1mi 9:23, 2mi 9:17, 3mi 8:44, 4mi 8:08

Swim
  • 28m 32s
  • 1093.61 yards
  • 02m 36s /100 yards

Did a swim after running and a quick shower to rinse off. Left shoulder bothered me so I avoided reaching out too much, just let the hand enter and drop so it didn't aggravate it more. Did a pyramid set with ~1min RI: 100, 200, 300, 200, 100, 50, 50.

  • Calories out: 3468 From lifestyle:2767, From activities:701
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.(kg)
    Max
    wt.(kg)
  • 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
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.(kg)
    Max
    wt.(kg)
  • 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
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
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.(kg)
    Max
    wt.(kg)
  • 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

Donto's Training Log


 October 2013 
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