Thursday - August 29

Run

22m 31s
2.50 miles
09m /Mi

AM run with the dog in the neighborhood.

Swim

14m
600.00 yards
02m 20s /100 yards

Swim after the run, 3x200 yards

Well the immediate work pressure is off my shoulders for now, no more +15 hour days. I can take the whole weekend off with the family and friends at Disney!

Calories out: 3204 From lifestyle:2790, From activities:414

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Wednesday - August 28

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Tuesday - August 27

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Monday - August 26

Run

39m 36s
4.50 miles
08m 48s /Mi

Evening run at the office while the DB was expanding. Beautiful night and needed to get out and do something after testing all day in the lab.
1mi 9:02, 2mi 9:05, 3mi 8:32, 4mi 8:07, 0.5mi 4:50

Calories out: 3311 From lifestyle:2787, From activities:524

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Sunday - August 25

Run

14m
1.50 miles
09m 19s /Mi

Walk 1mi-run 1.5mi-walk 0.2mi with the dog.

Bike

45m
12.10 miles
16.13 Mi/hr

BTCP wk2 wo3 on the trainer
WU 20'
MS 30s*10 115-120% CP with 30s RI, 10' 75% CP
CD 5'

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Pulldowns - Medium Grip
2
12
12
88
88
CHEST - Flat Bench Press
2
12
12
120
120
GENERAL - Dumbell Squat-Curl-Press
3
10
12
25
30
GENERAL - Dumbell Woodchop
2
15
15
25
25
GENERAL - Kettlebell/Dumbell Swing
3
12
15
45
45

A quick wo while at the office this Sunday afternoon

Calories out: 3662 From lifestyle:2759, From activities:903

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Saturday - August 24

Run

29m 53s
3.00 miles
09m 57s /Mi

A total of 3.5 miles of trail running and walking with the dog, very warm but he wanted/needed to run. 1.5mi run, 0.25mi walk, 1mi run, 0.25 walk, 0.5mi run.