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Tuesday - August 13

Run

13m 40s
1.50 miles
09m 07s /Mi

AM 1.5m run with the dog then ~1/4mi walk.

Bike

30m
7.78 miles
15.56 Mi/hr

5 min power test, 20' warm up then hit it hard. Ended up with a 19.9 mph average, about 0.5 better than I thought I could do. Had to change the trainer tube before starting, not sure how that went bad yet.

Calories out: 3302 From lifestyle:2784, From activities:519

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Monday - August 12

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Pulldowns - Medium Grip
2
15
15
88
88
CHEST - Flat Bench Press
2
15
20
88
110
GENERAL - Kettlebell/Dumbell Swing
2
15
15
45
45

Quick WO at the office

Calories out: 2880 From lifestyle:2811, From activities:69

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Sunday - August 11

Run

1h 00m
3.90 miles
15m 22s /Mi

walk-run-walk intervals with the dog at the park trails. Very hot and humid so I kept the run intervals at 3/4 mi or less.

Calories out: 3254 From lifestyle:2771, From activities:484

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Saturday - August 10

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Friday - August 9

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Thursday - August 8

Run

17m 55s
2.00 miles
08m 57s /Mi

Walk-run-walk with the dog. Very warm and humid out and limited his run to 2 miles.

Calories out: 3042 From lifestyle:2805, From activities:237

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Wednesday - August 7

Donto's Training Log

August 2013

Volume

Time

Distance

Actual vs Planned