Sunday - October 20

Saturday - October 19

Run
  • 47m 05s
  • 5.00 miles
  • 09m 25s /Mi

AM run with my wife and the dog. I made her sleep in after the kids left for swim practice at 6:30 so we didn't leave until 9am when it was already a cloudless sky with a full sun and light breeze so it was a hot run.

  • Calories out: 3377 From lifestyle:2781, From activities:596

Friday - October 18

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

AM walk-run-walk with the dog.

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Deadlifts
    2
    12
    12
    110
    110
  • BACK - Pulldowns - Medium Grip
    2
    15
    15
    88
    88
  • CHEST - Dumbell Pullover
    2
    12
    15
    40
    45
  • CHEST - Flat Bench Press
    2
    12
    15
    110
    143
  • GENERAL - Dumbell Woodchop
    4
    15
    20
    25
    30
  • GENERAL - Kettlebell/Dumbell Swing
    2
    15
    20
    40
    45

Quick strength WO at the office

  • Calories out: 3136 From lifestyle:2788, From activities:349

Thursday - October 17

Swim
  • 32m 55s
  • 1500.00 yards
  • 02m 12s /100 yards

Afternoon swim in the BYP. Picked up the dog from the kennel and he stank so I washed him and decided to get in a swim. I have had a very bad headache today originating from teh top of my neck. Hoping this helps to relieve some of the tension back there.

500, 400, 300, 200, 100 on RI of ~15s per hundred.

  • Calories out: 3096 From lifestyle:2792, From activities:303

Wednesday - October 16

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

Tuesday - October 15

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.(lb)
    Max
    wt.(lb)
  • 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
  • CHEST - Pushups
    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

Monday - October 14

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

Donto's Training Log


 October 2013 
SunMonTueWedThuFriSat
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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

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals