How can I test my internet/bandwidth usage over the course of 1 week? - Time Warner Internet

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This question is about "How can I test my internet/bandwidth usage over the course of 1 week?", with Time Warner Cable internet and apps. Spectrum technician I talked to said he no longer has access to a testing tool he used to use for this purpose. My router is basic and doesn't provide any bandwidth monitoring tools either. Is there a safe and effective third-party app that I could use?

How can I test my internet/bandwidth usage over the course of 1 week??
 
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