Friday - October 11

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Thursday - October 10

Run

13m 53s
1.50 miles
09m 15s /Mi

Easy AM run with the dog, plus another 0.6 of walking

Swim

07m 58s
400.00 yards
02m /100 yards

Easy swim after the run/walk.

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Pulldowns - Medium Grip
2
12
15
44
44
CHEST - Dumbell Pullover
2
12
15
40
45
GENERAL - Kettlebell/Dumbell Swing
2
15
20
45
45

Quick afternoon workout. Leaned back about 20* for the pulldowns to hit the back slightly different.

Calories out: 3099 From lifestyle:2795, From activities:305

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Wednesday - October 9

Run

33m 16s
3.65 miles
09m 06s /Mi

AM run with the dog. Getting a bit cooler out, can't wait until the tonight/tomorrow for the 1st fall air to fully arrive.
1mi, 9:19
2mi, 9:01
3mi, 9:05,
0.65mi, 5:51

Swim

21m 40s
1000.00 yards
02m 10s /100 yards

BYP swim after the run. Felt good the whole time felt the catch, rotation, pull and all. Times showed it as they were consistent and are dropping.
400, 1' RI
300, 45" RI
200, 30" RI
100 cruise

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Crunches, Bicycle
1
20
20
0
0
ABS - Crunches, Lying Oblique
2
25
25
0
0
BICEPS - DB Curls Alternating
3
10
10
25
40
CORE - Bridged Leg Lifts
1
20
20
0
0
CORE - Heel Touches
1
40
40
0
0
CORE - Oblique Leg Extensions
2
25
25
0
0
CORE - Side Planks
2
15
15
0
0
CORE - Superman
1
20
20
0
0
GENERAL - Dumbell Woodchop
2
15
20
20
30
TRICEPS - DB Overhead Extension
3
10
15
25
40

Did the Curls and extensions as a superset one after another

Calories out: 3548 From lifestyle:2755, From activities:794

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Tuesday - October 8

Bike

1h 09m
17.20 miles
14.96 Mi/hr

Road the Hybrid cross bike to work. Biz partner wasn't in yet so I went around the airport to add some mileage. Nice SW headwind most of the ride, only about 3 miles with the tailwind, ugh!