If it is important to you, you will find a way.

The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 65FLow 43F
  • Temp: 52F
  • Hum: 62%
  • W: 6mph NW
THURSDAY
Sunny
High 69F
Low 44F
FRIDAY
Sunny
High 72F
Low 47F
SATURDAY
Sunny
High 73F
Low 54F
SUNDAY
Sunny
High 80F
Low 53F

Wednesday - October 21

Swim
  • 1h 00m
  • 2500.00 yards
  • 02m 24s /100 yards

WU: 3x200 100 Free, 100 Kick
MS:
6x150 Pull Buoy
9x100 Free Fast :20 rest
CD: 100 BS

Strength
  • 1h 00m

Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.

Sport
  • Elliptical Training
  • 30m
Used the elliptical machine tonight to warm-up before the Body Pump class.  The bike, I normally use, was out of commission.  Heal still a problem.  Wearing the HTP heal inserts for two days now, hopefully it will start to get better.  Laying off the running until it does.  Still stretching. :(

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 62 Sick: 2 Hours slept: 7 Overall Workout: 3

Tuesday - October 20

Monday - October 19

Swim
  • 1h 00m
  • 2100.00 yards
  • 02m 52s /100 yards

6x200 Fr 100 Kick 100 Even
IM 100 Kick 100 Odd
(My IM = Fr, Breast Stroke and some Back Stroke.

Dry Land:

2x 100 Free 30 Squats
2x 100 Free 75 ABS
2x 100 Free 25 Push Ups
2x 100 Free 30 Step Ups

CD: 100 Free EZ

Water was warm, temp outside was 30 degrees COLD!

Bike
  • 45m
  • 12.30 miles
  • 16.40 Mi/hr

WU: 10'
MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time:
90" right leg, then 90" left leg.
45" right, 45" left, vice versa 2x.
30" left, 30" right increase cadence each 5" to maximum.
20" right, 20" left for 2'.
15" right, 15" left for 1',
10" right, 10" left, for 40"
5"right, 5" left for 20".
3-4 x 1' at max cadence, RI 1'.
3-4 x 15" at max cadence to spinout, RI 45"
CD: 10'

Strength
  • 1h 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    3
    25
    25
    0
    0
  • ABS - Obliques
    2
    1
    1
    0
    0
  • CHEST - Flat Press Wide Grip
    3
    25
    25
    35
    35
  • LEGS - Deadlifts
    3
    25
    25
    40
    40
  • 2
    25
    25
    15
    15
  • LEGS - Squats, Rythm
    3
    25
    25
    45
    45
  • LEGS - Walking Lunges
    2
    15
    15
    0
    0
  • SHOULDERS - Clean and Press
    3
    25
    25
    35
    35
  • SHOULDERS - Rotator Cuff - Front
    3
    25
    25
    8
    8
  • TRICEPS - Reverse Grip Bench
    1
    25
    25
    0
    0
  • TRICEPS - Skull crushers
    3
    25
    25
    30
    30

Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.

Did PNB, plus used the TACX tonight.  Great workouts, very tired, must go to bed.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 62 Sick: 1 Hours slept: 8 Overall Workout: 3

Sunday - October 18

Day Off.

Saturday - October 17

Swim #1
  • 38m 13s
  • 1850.00 yards
  • 02m 04s /100 yards

1850 Free style non-stop with flip turns. Felt good just to swim and not deal with the drills. Water temp was perfect.

Swim #2
  • 10m
  • 300.00 yards
  • 03m 20s /100 yards

100 Kick
CD: 200 Breaststroke

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 62 Sick: 2 Hours slept: 8 Overall Workout: 3

Friday - October 16

Run
  • 1h 00m
  • -----
  • -----

Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low medium effort except for middle section where you do 3 x (3' slightly over LT/5K pace, 3' very easy).

Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently. This run can be from 60-90' long depending on fitness level.

Swim
  • 1h 00m
  • 1700.00 yards
  • 03m 32s /100 yards

WU: 6x150 75 Free (Odd)
75 Kick (Even)
75 Drill
7x100 75 Free Fast, 25 Kick
CD: 100 Free Ez

Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 60 Sick: 1 Hours slept: 7 Overall Workout: 3

Thursday - October 15

Sport
  • Yoga
  • 1h 00m

Moss Creek Club House

wsandford's Training Log


 October 2009 
SunMonTueWedThuFriSat
     1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Upgrade Lifestyle Race Series (Run)
    11/1/2014 Huntersville, North Carolina
  • Huntersville Half Marathon (Run)
    12/13/2014 Huntersville, North Carolina

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals