Run
  • 09m 12s
  • 1.00 miles
  • 09m 11s /Mi

Walk 1mi-run 1mi-walk with the dog before bike WO

Bike
  • 45m
  • 11.56 miles
  • 15.41 Mi/hr

BTCP wk3 wo1 on the trainer:
WU 20'
MS: 4x1 at 120-125% CP (nailed it with 19.9, 19.9, 19.7,19.9 mph)
1x1 at 125-130% CP (exceeded with 20.7 mph)
RI 1' at 60-65%
10' at 70-75%
CD: 5'

Well, when a deal for doing a central FL HIM on March 22, pops up for $100 it is almost to hard to pass up!  Will talk with my wife tonight about it.


  • Calories out: 3410 From lifestyle:2775, From activities:635
Run
  • 22m 31s
  • 2.50 miles
  • 09m /Mi

AM run with the dog in the neighborhood.

Swim
  • 14m
  • 600.00 yards
  • 02m 20s /100 yards

Swim after the run, 3x200 yards

Well the immediate work pressure is off my shoulders for now, no more +15 hour days. I can take the whole weekend off with the family and friends at Disney!

  • Calories out: 3204 From lifestyle:2790, From activities:414
Run
  • 39m 36s
  • 4.50 miles
  • 08m 48s /Mi

Evening run at the office while the DB was expanding. Beautiful night and needed to get out and do something after testing all day in the lab.
1mi 9:02, 2mi 9:05, 3mi 8:32, 4mi 8:07, 0.5mi 4:50

  • Calories out: 3311 From lifestyle:2787, From activities:524
Run
  • 14m
  • 1.50 miles
  • 09m 19s /Mi

Walk 1mi-run 1.5mi-walk 0.2mi with the dog.

Bike
  • 45m
  • 12.10 miles
  • 16.13 Mi/hr

BTCP wk2 wo3 on the trainer
WU 20'
MS 30s*10 115-120% CP with 30s RI, 10' 75% CP
CD 5'

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(kg)
    Max
    wt.(kg)
  • BACK - Pulldowns - Medium Grip
    2
    12
    12
    88
    88
  • CHEST - Flat Bench Press
    2
    12
    12
    120
    120
  • GENERAL - Dumbell Squat-Curl-Press
    3
    10
    12
    25
    30
  • GENERAL - Dumbell Woodchop
    2
    15
    15
    25
    25
  • GENERAL - Kettlebell/Dumbell Swing
    3
    12
    15
    45
    45

A quick wo while at the office this Sunday afternoon

  • Calories out: 3662 From lifestyle:2759, From activities:903
Run
  • 29m 53s
  • 3.00 miles
  • 09m 57s /Mi

A total of 3.5 miles of trail running and walking with the dog, very warm but he wanted/needed to run. 1.5mi run, 0.25mi walk, 1mi run, 0.25 walk, 0.5mi run.

  • Calories out: 3173 From lifestyle:2795, From activities:379

Donto's Training Log


 August 2013 
SunMonTueWedThuFriSat
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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
 
Time
Distance
Time
  • December's totals
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