Bike
  • 52m
  • 13.90 miles
  • 16.04 Mi/hr

Trainer WO. Did a workout posted on Triathlete.Inside with some mods for the intensities.
WU 15'
MS: Pyramid; 1'@115-120% CP (RI1'), 2'@110-115% CP (RI2'), 3'@105-110% CP (RI3'), 4'@100-105% CP (RI4'), 3'@105-110% CP (RI3'), 2'@110-115% CP (RI2'), 1'@115-120% CP (RI1')
CD: 5'

  • Calories out: 3439 From lifestyle:2732, From activities:707
Run
  • 33m 07s
  • 3.76 miles
  • 08m 48s /Mi

AM mid-short run with the dog. Front has passed and it's nice for running. Fast pace today with the cooler temps and winds. Went onto Wickham Park trails for 1.5 miles.

8:55, 8:52, 8:50, 6:30

  • Calories out: 3179 From lifestyle:2747, From activities:431
Run
  • 20m 39s
  • 2.30 miles
  • 08m 58s /Mi

AM -short/mid run with the dog.

Bike
  • 30m
  • 7.90 miles
  • 15.80 Mi/hr

Post run 30' trainer session. Easy 11' WU, the 10*30" at 100-105% with 30" RI, 9' at 70-75%.

  • Calories out: 3331 From lifestyle:2733, From activities:597
Run
  • 41m 20s
  • 4.50 miles
  • 09m 11s /Mi

Early AM run, had to take the kids to swim practice. Took a bit to get moving, nice morning weather though.
1mi 9:36, 2mi 9:10, 3mi 9:04, 4mi 8:58, 0.5mi 4:32

  • Calories out: 3256 From lifestyle:2741, From activities:515
Run
  • 53m 28s
  • 5.76 miles
  • 09m 16s /Mi

Long run with the dog, went into Wickham park and did a lot of the small trails then ran back. He did great.
1mi 9:05, 2mi 9:19, 3mi 9:51, 4mi 9:18, 5mi 9:09, 0.76mi 6:45

  • Calories out: 3397 From lifestyle:2731, From activities:666
Run
  • 41m 20s
  • 4.51 miles
  • 09m 09s /Mi

AM run with the dog. Ran into the park and stopped once to get him some water and hit some trails. Nice morning post cold front, stiff north wind.

0.5mi 4:25, 1.5mi 8:55, 2.5mi 9:12, 3.5mi 9:20, 4.5mi 8:58

  • Calories out: 3256 From lifestyle:2741, From activities:515

Donto's Training Log


 November 2013 
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