Run
  • 31m 07s
  • 3.45 miles
  • 09m 01s /Mi

Run with the dog in the nice cool foggy morning. Left my Blades at the office and had to run in my old Waverriders. They didn't bother my feet at all but can now really tell the difference in the amount of cushioning and stiffness of the sole.

1mi 9:07, 2mi 8:51, 3mi 8:57, 0.45mi 4:12

  • Calories out: 3188 From lifestyle:2794, From activities:394
Run
  • 15m 42s
  • 1.75 miles
  • 08m 58s /Mi

AM with the dog, walk 0.25, run 1.5, walk 0.25, run 0.25, walk 0.5. Foggy and cool, dog was enjoying the weather. Too bad it wasn't a long run day.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(kg)
    Max
    wt.(kg)
  • ABS - Crunches
    1
    40
    40
    0
    0
  • ABS - Crunches, Knee Up
    1
    25
    25
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    25
    25
    0
    0
  • 1
    15
    15
    0
    0
  • CHEST - Pushups, Wide Arm
    1
    12
    12
    0
    0
  • CHEST - Pushups-Feet raised
    1
    12
    12
    0
    0
  • CHEST - Pushups-Staggered-L
    1
    10
    10
    0
    0
  • CHEST - Pushups-Staggered-R
    1
    10
    10
    0
    0
  • CORE - Bridged Leg Lifts
    1
    20
    20
    0
    0
  • CORE - Half Up Twists
    1
    30
    30
    0
    0
  • CORE - Heel Touches
    1
    40
    40
    0
    0
  • CORE - Hip lifts
    1
    20
    20
    0
    0
  • CORE - Side Planks
    2
    15
    15
    0
    0
  • CORE - Superman
    1
    25
    25
    0
    0

Evening WO with stretching between exercises.

  • Calories out: 3188 From lifestyle:2782, From activities:406
Run
  • 34m
  • 3.75 miles
  • 09m 04s /Mi

AM run with the dog thru the park for some trails and back.
1mi 9:07, 2mi 9:21, 3mi 9:03, 0.75mi 6:29

Swim
  • 09m 25s
  • 400.00 yards
  • 02m 21s /100 yards

Easy BYP swim after the run, 4*100's on ~2:30. No shoulder issue noted.

  • Calories out: 3301 From lifestyle:2784, From activities:517
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

Donto's Training Log


 October 2013 
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