Run
  • 18m 27s
  • 2.00 miles
  • 09m 13s /Mi

AM walk-run with the dog. Did 1/2mi walk then two 1 mile runs with 1/2 mile walks in-between and again after.

  • Calories out: 3038 From lifestyle:2804, From activities:234
  • Health data: Injury: 2
Run
  • 26m 55s
  • 3.00 miles
  • 08m 58s /Mi

Am run with the dog. Lower back was tight at first but loosened up and was fine, until I stopped!
9:10, 8:51, 8:54

  • Calories out: 3138 From lifestyle:2797, From activities:341
  • Health data: Injury: 2
Bike
  • 1h 00m
  • 15.78 miles
  • 15.78 Mi/hr

Spent sometime dialing in the new bike position and then did an easy hour long trainer ride. BTCP wk5 wo2:
WU: 10'
MS" 2x20' at 80-85% CP, 5' RI
CD: 5'

Threw out my back yesterday afternoon, still sore but not as bad as it was yesterday.  OK sitting and walking better.  I think I'll hop on the bike trainer with the new bike and pedal easy to get a feel for the bike positioning.  I don't like the B16 cockpit and think I need to remove the shifters to be able to move the arm pads up front more.  Long term either a new AB setup or find me a B12.

  • Calories out: 3462 From lifestyle:2771, From activities:691
  • Health data: Injury: 3
Run
  • 31m 22s
  • 3.50 miles
  • 08m 57s /Mi

AM run with the dog. He and I both felt good this morning, had to hold him back some. We found 2 sprinklers for him to stop and "play" in along the way, that always energizes him too.

Swim
  • 22m 40s
  • 1000.00 yards
  • 02m 16s /100 yards

BYP swim after the run, felt good, can tell that the strength workouts are helping me.
400 8:10, 1' RI
300 5:56, 1' RI
200 3:53, 30" RI
100 2:14 cd

  • Calories out: 3400 From lifestyle:2775, From activities:624
  • Health data: Injury: 5
Strength
  • 02m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(kg)
    Max
    wt.(kg)
  • GENERAL - Kettlebell/Dumbell Swing
    4
    12
    15
    30
    40

Each Left & Right side

  • Calories out: 2831 From lifestyle:2817, From activities:14
Run
  • 30m
  • 2.50 miles
  • 14m /Mi

Walk-run repeats with the dog, a bit hungover so didn't push it. First 0.5 run then rest were 0.25 walk & runs.

  • Calories out: 3037 From lifestyle:2795, From activities:242
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

Donto's Training Log


 September 2013 
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Distance
Time
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