Run
  • 33m 18s
  • 3.75 miles
  • 08m 52s /Mi

Was suppose to take the dog for a walk-run but he chewed through his leash last night when my wife walked him and it broke as soon as he pulled. Oh well, I enjoyed a nice run by myself instead.
1mi 9:01
2mi 8:50
3mi 8:52
0.75 mi 6:35

Bike
  • 50m
  • 13.07 miles
  • 15.68 Mi/hr

BTCP Wk2 WO1
WU: 20'
MS: 4x1' 115-120% CP, 1x1' 120-125% w/RI's 5x1', 15' 80%
CD: 5'

  • Calories out: 3769 From lifestyle:2752, From activities:1017
Run
  • 17m 30s
  • 2.00 miles
  • 08m 45s /Mi

Walk 1.0mi, run 2.0mi, walk 0.2 with the dog for a total of 3.2 miles.

Swim
  • 10m 34s
  • 500.00 yards
  • 02m 06s /100 yards

Quick swim after running the dog

  • Calories out: 3125 From lifestyle:2796, From activities:329
Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(kg)
    Max
    wt.(kg)
  • GENERAL - Dumbell Squat-Curl-Press
    2
    10
    10
    40
    40
  • GENERAL - Dumbell Woodchop
    2
    15
    15
    25
    25

WO at the office.

  • Calories out: 2849 From lifestyle:2815, From activities:35
Bike
  • 1h 00m
  • 15.51 miles
  • 15.51 Mi/hr

Trainer ride in the steamy garage:
10' wu
20' at 16.3mph
5' recovery
10' at 17.1mph
5' recovery
5' at 17.5 mph
5' cd

Run
  • 18m
  • 2.00 miles
  • 09m /Mi

With the dog; 0.25mi walk, 2mi run, 0.75 walk

  • Calories out: 3654 From lifestyle:2756, From activities:898
Run
  • 51m 10s
  • 4.25 miles
  • 12m 02s /Mi

With the dog on Wickham park trails, a very muggy morning and no breeze. Ran 2.4mi, walked 0.25, ran until 3.35mi mark where the dog had enough and started walking. Than ran last 0.4mi. Good thing I brought along two water bottles, one for each of us.

Swim
  • 11m 20s
  • 500.00 yards
  • 02m 16s /100 yards

Quick pool swim after park run once I cooled off.

Strength
  • 07m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(kg)
    Max
    wt.(kg)
  • GENERAL - Kettlebell/Dumbell Swing
    3
    15
    20
    45
    45

Swings while at the office running a long test sequence.

  • Calories out: 3387 From lifestyle:2763, From activities:624
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

Donto's Training Log


 August 2013 
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Time
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