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November 4

Bike

1h 00m 13s
33.80 kms
33.68 KM/hr

Calories out: 3114 From lifestyle:2224, From activities:891
Health data: Hours slept: 8

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November 3

Swim

45m
700.00 meters
-----

Run

28m 01s
5.09 kms
05m 30s /KM

Strength

40m

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
GENERAL - Behind neck lat pulldown
2
10
20
25
30
ABS - Knee-Raise, Hanging
2
15
18
0
0
BACK - Bent-over DB row
1
15
15
6
6
BACK - Lateral pull-downs
2
10
10
20
25
BICEPS - DB Curls
1
15
15
7
7
CHEST - Incline Bench - Machine
2
8
10
28
32
TRICEPS - Rope pulldown
2
8
10
10
12

includes 10 min on the bike

Sport

Run warm-up and cool-down
20m

Calories out: 3042 From lifestyle:2190, From activities:853
Health data: Hours slept: 8

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November 2

Bike

45m
25.02 kms
33.36 KM/hr

Swim

1h 00m
1100.00 meters
-----

lots of balance and kick drlls

Sport

Hiking
45m

Calories out: 3524 From lifestyle:2166, From activities:1359
Health data: Hours slept: 8

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November 1

Swim

30m
600.00 meters
-----

Strength

40m

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
GENERAL - Behind neck lat pulldown
2
10
10
25
30
ABS - Knee-Raise, Hanging
2
15
15
0
0
BACK - Bent-over DB row
1
15
15
6
6
BACK - Lateral pull-downs
2
10
10
20
25
BICEPS - DB Curls
1
15
15
7
7
CHEST - Incline Bench - Machine
2
8
10
28
32
TRICEPS - Rope pulldown
2
8
10
10
12

includes 10 min on the bike

Calories out: 2661 From lifestyle:2217, From activities:444
Health data: Hours slept: 8

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October 31

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October 30

Run

1h 44m 22s
21.10 kms
04m 57s /KM

Calories out: 3401 From lifestyle:2195, From activities:1206
Health data: Hours slept: 8

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October 29

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dcon's Training Log

November 2011

Volume

Time

Distance

Upcoming races

Totals

May's totals

April's totals

2013 totals

2012 totals