Thursday - August 15

Run
  • 13m 33s
  • 1.50 miles
  • 09m 01s /Mi

0.25 Walk-1.5 run-0.5 walk with the dog. He didn't want to run at first but then I couldn't get him to slow down at the end. He needs more mileage than my short run.

Bike
  • 45m
  • 12.30 miles
  • 16.40 Mi/hr

Did the 20' power threshold test. Need to find a small portable AC unit because it got hot. Probably had a tenth or two in me except I was overheating.
20' WU
20' test = 18.5 mph
5' CD

Calculated CP = 206W

  • Calories out: 3565 From lifestyle:2772, From activities:793

Wednesday - August 14

Run
  • 27m 20s
  • 3.00 miles
  • 09m 06s /Mi

AM run, waited for the school bus to leave. Nice and warm with a full sun, southerly breeze saved me from the heat. No music and didn't pay attention to the pace. At first I had on my old Mizuno running shoes and couldn't stand the feel of them. When I put on my K-Swiss shoes it was so nice. Think I'm going to be a K-Swiss wearer from now on.

Swim
  • 10m 40s
  • 500.00 yards
  • 02m 07s /100 yards

Jumped in the pool post run to cool off and decided to do some swimming, 500 yards and felt like I could have kept on going.

  • Calories out: 3233 From lifestyle:2788, From activities:444

Tuesday - August 13

Run
  • 13m 40s
  • 1.50 miles
  • 09m 07s /Mi

AM 1.5m run with the dog then ~1/4mi walk.

Bike
  • 30m
  • 7.78 miles
  • 15.56 Mi/hr

5 min power test, 20' warm up then hit it hard. Ended up with a 19.9 mph average, about 0.5 better than I thought I could do. Had to change the trainer tube before starting, not sure how that went bad yet.

  • Calories out: 3302 From lifestyle:2784, From activities:519

Monday - August 12

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Pulldowns - Medium Grip
    2
    15
    15
    88
    88
  • CHEST - Flat Bench Press
    2
    15
    20
    88
    110
  • GENERAL - Kettlebell/Dumbell Swing
    2
    15
    15
    45
    45

Quick WO at the office

  • Calories out: 2880 From lifestyle:2811, From activities:69

Sunday - August 11

Run
  • 1h 00m
  • 3.90 miles
  • 15m 22s /Mi

walk-run-walk intervals with the dog at the park trails. Very hot and humid so I kept the run intervals at 3/4 mi or less.

  • Calories out: 3254 From lifestyle:2771, From activities:484

Saturday - August 10

Friday - August 9

Donto's Training Log


 August 2013 
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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

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals