Run
  • 29m 01s
  • 3.11 miles
  • 09m 19s /Mi

Holy hot run in the Park with the dog. Man at 2.5 miles it was all I could do to finish it up.

  • Calories out: 3163 From lifestyle:2796, From activities:368
Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Pulldowns - Medium Grip
    2
    12
    15
    88
    88
  • BICEPS - DB Curls Alternating
    2
    10
    10
    30
    30
  • CHEST - Flat Bench Press
    2
    12
    15
    110
    121
  • GENERAL - Dumbell Woodchop
    2
    12
    15
    25
    30
  • GENERAL - Kettlebell/Dumbell Swing
    2
    12
    15
    45
    45
  • SHOULDERS - Military DB
    2
    10
    10
    20
    20
  • TRICEPS - DB Overhead Extension
    2
    10
    10
    40
    40

WO before heading home from the office

Sport
  • Inversion Table
  • 05m

Splitting the strength WO

Haven't felt well the last two days, fatigue and GI issues.  Wife has GI issues too.

  • Calories out: 2911 From lifestyle:2807, From activities:104
Run
  • 37m 23s
  • 3.90 miles
  • 09m 35s /Mi

Walked 1/4 mi than ran with the dog 3.9mi into Wickham Park. Stopped once in the park to visit Copper that Red Merle Aussie, than walked 0.15 mile at 2.61 when the dog had enough for a bit. After 3.9mi walked 0.8mi back home. I need to wear my trail shoes if I'm going run to the park as the drainage hole are letting sand/dirt in the bottoms and getting dirty, had to wash the shoes out.

Swim
  • 14m 31s
  • 600.00 yards
  • 02m 25s /100 yards

Post run swim in BYP:
300y, 1' RI, 200y, 1' RI, 100

Focused on my core doing more of the work in this swim which lead to better streamlining and rotation.

  • Calories out: 3384 From lifestyle:2777, From activities:607
Run
  • 16m 20s
  • 1.80 miles
  • 09m 04s /Mi

Walk-1.8mi run-walk with the dog for a warmup before the bike trainer test.

Bike
  • 40m
  • 10.10 miles
  • 15.15 Mi/hr

BTCP wk5 Phase 2 5' power test
WU: 20'
MS: 5' all out, 20.4 mph or 269.7 watts. Kept a pretty even pace, bit faster 1st min, bit slower last minute.
WD: 3.5' recovery, 11.5' steady 70%

Result increased 0.5 mph or 15W from phase 1 test

  • Calories out: 3441 From lifestyle:2774, From activities:668
Strength
  • 16m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Pulldowns - Medium Grip
    3
    88
    88
    10
    15
  • BICEPS - DB Curls Alternating
    2
    15
    15
    20
    30
  • CHEST - Flat Bench Press
    3
    143
    143
    10
    15
  • GENERAL - Kettlebell/Dumbell Swing
    3
    10
    15
    45
    45
  • SHOULDERS - Side DB raise
    3
    10
    15
    15
    15
  • TRICEPS - DB Overhead Extension
    2
    12
    15
    30
    45

Quick WO at the office. Superset the Bi-Triceps with 4 consecutive sets

  • Calories out: 2917 From lifestyle:2806, From activities:111
Run
  • 40m 38s
  • 4.50 miles
  • 09m 01s /Mi

Nice hot run after yard work. Full sun but a nice breeze, found lots of shade! Need new earphones, lots my right side.

Swim
  • 08m 20s
  • 400.00 yards
  • 02m 05s /100 yards

BYP swim after running.

Oh boy Oh boy Oh boy, I'm in trouble.  Just had my friend in DC sold me his bike.  A 2012 B16 with less than 200 miles on it with upgraded crank, chain and cassette plus a LG aero helmet. HIM here I come.

 

  • Calories out: 3371 From lifestyle:2779, From activities:591

Donto's Training Log


 September 2013 
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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     
 
Time
Distance
Time
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