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Today
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TUESDAY

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WEDNESDAY

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THURSDAY

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FRIDAY

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Sunday - November 1

Rest day.
Recovering from a horrible cough, plus I just need a rest day.  The new stroke I learned last Wednesday is hitting muscles in my shoulders I didn't know I had.  This was something Karolyn said to expect.  She was right. 

Saturday - October 31

Bike
  • 1h 00m
  • 12.40 miles
  • 12.40 Mi/hr

Trainer, spin class. Good workout.

Swim
  • 50m
  • 1740.00 yards
  • 02m 52s /100 yards

Practiced different strokes today.
Drills
Free
Actually did 200 butterfly yards, wasn't too bad.

Practiced new found stroke today.  Makes the backstroke and breast stroke much better.  I also tried the butterfly for 200 yards, need to work on it some more because it works different muscles, which I like.

First time I've been in a spin class in quite a while.  The instructor wasn't exactly interactive, but the workout was spot on.

Have a very bad cough, but seemed to be okay with both the spinning and swimming today.  Using chicken broth right now, hopefully I'll be better tomorrow. 

  • Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 2 RHR: 62 Sick: 1 Hours slept: 7 Overall Workout: 3

Friday - October 30

Swim
  • 1h 03m
  • 2075.00 yards
  • 03m 02s /100 yards

4x250 100Free, 50K, 100 CH
3x125 Dive Fast Free
3x75 EZ between 125s
3x75 Dive Fast Free
3x50 EZ between 75s
Averaged 1:67 per 100

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

Thursday - October 29

Sport
  • Yoga
  • 1h 00m

Moss Creek Clubhouse

Wednesday - October 28

Swim #1
  • 1h 00m
  • 2450.00 yards
  • 02m 27s /100 yards

WU: 200 Free Swim
6x150 50K, 50D, 50Swim
6x 100 75 Fast, 25 EZ
6x 100 50 Fast, 50 EZ
6x 50 25 Fast, 50 EZ

Swim #2
  • 1h 00m
  • 1500.00 yards
  • 04m /100 yards

Fast Freestyle Swim Clinic with Karlyn Pipes-Neilsen.
Wow! What a worthwhile class. EVERYONE was pleased with their results, most especially me!

Strength
  • 1h 00m

  • 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

Great class with Dee tonight. Squats and lunges were particularly brutal.

Mark was a "no show" today for the Masters swim.  Since he and Elaine have a newborn at the house, it's to be expected.  I have a Faster Freestyle Swim Clinic today at noon and I' looking forward to it.  Anything to help my speed would a great thing.

Karlyn Pipes-Neilsen's Fast Freestyle class was absolutely fantastic.  Karlyn goes over the reasons for her swimming technique's by having us demonstrate on each other.  This brings home where the strength lies in your arms.  In the pool it all comes together and I'll never go back to the old "S" style swim again.  She also gave us some drills to do to strengthen our stroke and also made us do the old style swim, just so we would appreciate our new found way of swimming.  The class was a lot of fun and I would recommend it to everyone.  Here's her site and she travels all over the place, but is based out of Kona, Hawaii. http://www.aquaticedge.org

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 62 Sick: 1 Hours slept: 7 Overall Workout: 3

Tuesday - October 27

Monday - October 26

Swim
  • 1h 00m
  • 2150.00 yards
  • 02m 47s /100 yards

6x150 50 F, 50 Ch, 50 Kick
8x 50 Mid pool start
4x200 Pull
CD: 50

Turns out North Meck has some coaching or lack thereof, which explains our numbers going up.  Still have my  lane, so I'm happy.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 62 Sick: 2 Hours slept: 5.5 Overall Workout: 3

wsandford's Training Log


 November 2009 
SunMonTueWedThuFriSat
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22 23 24 25 26 27 28
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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  • 2014 totals
  • 2013 totals