Tuesday - October 22

Run
  • 14m 23s
  • 1.63 miles
  • 08m 49s /Mi

Afternoon run with the dog after picking him up from day care.

Swim
  • 15m 23s
  • 700.00 yards
  • 02m 12s /100 yards

Quick swim after the run

  • Calories out: 3127 From lifestyle:2795, From activities:332

Monday - October 21

Run
  • 33m 27s
  • 3.68 miles
  • 09m 05s /Mi

AM run with the dog. Warm and muggy out today, can't wait for the fall arrive to arrive again later in the week. 1mi 9:15, 2mi 8:57, 3mi 9:10, 0.68mi 6:05

Changing this weeks run schedule from 5x to 4x since Friday I have to take off for my son's districts swim meet in Orlando.

Weekly mileage now up to 16 and feeling fitter each week.

  • Calories out: 3216 From lifestyle:2792, From activities:424

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

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

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals