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

The following equipment is nearing replacement:
Concord,NC 
Today
Partly Cloudy High 82FLow 61F
  • Temp: 73F
  • Hum: 61%
  • W: 7mph NNE
WEDNESDAY
Partly Cloudy
High 88F
Low 61F
THURSDAY
Patchy rain nearby
High 88F
Low 67F
FRIDAY
Patchy rain nearby
High 81F
Low 62F
SATURDAY
Patchy rain nearby
High 82F
Low 68F

Tuesday - November 10

Monday - November 9

Swim
  • 1h 00m
  • 2300.00 yards
  • 02m 37s /100 yards

4x250 50Fr,50 Dr, 50 Kick, 100 Free.
4x150 50 Fast, 100 EZ (Free
4x150 Pull
CD 100 Free

Okay swim today.  Coach was focusing on the "speed" swimmers since we have a meet coming up in Chapel Hill on the 21st.  I'm going, but just doing the 500 Free and a a 100 Free and 50 Free.  Three of us are into triathlons and he's not paying too much attention to us. Might have to give him a "nudge" on Wednesday.   We're paying customers too.

The good news, for me, is my running.  I ran over the weekend (just a 5K) and today my left heel is fine.  I'll check with the BT coach, but I'll probably continue to do the 5K's for a while and slowly pick up the pace. 

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

Sunday - November 8

Day off.

Saturday - November 7

Bike
  • 51m
  • 11.30 miles
  • 13.29 Mi/hr

Trainer

Run
  • 34m 23s
  • 3.10 miles
  • 11m 05s /Mi

Slow Moss Creek run.

Strength
  • 15m

Arms and Shoulders. Just did 15 minutes worth.

Used the TacX trainer this morning with the bike.  Slow and easy run today.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 61 Sick: 1 Hours slept: 8 Overall Workout: 3

Friday - November 6

Swim
  • 1h 00m
  • 2900.00 yards
  • 02m 04s /100 yards

2x400 200 Free, 200 BrstStroke
4x300 (E) 100 Kick W/B, 50 N/B
(O) 50 N/B, 100 Kick W/B
3x300 Pull

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 61 Sick: 1 Hours slept: 7 Overall Workout: 3

Thursday - November 5

Planned on doing yoga tonight, got stuck at work late.

Wednesday - November 4

Swim
  • 1h 00m
  • 3650.00 yards
  • 01m 38s /100 yards

5x150 50 Swim, 50 Kick, 50 CH
8x200 Kick w/Fins
6x300 Pull No/ Free
CD: 100 Free

Bike
  • 20m
  • 5.40 miles
  • 16.20 Mi/hr

Trainer

Run
  • 35m 11s
  • 2.62 miles
  • 13m 26s /Mi

Slow easy run through Moss Creek. Feet feel fine so far.

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
  • LEGS - Lunges
    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 Body Pump class tonight. Squats were as brutal as ever, lunges were not too bad.

With some people defecting from North Mecklenburg Mastersand joining our Masters group, the drills are picking up a bit.  Lots of kicking today with fins.  Doing the Pull and not being allowed to do the freestyle was tough, but fun.  Lots of yardage today, no blisters from the fins either. 

Still working on my new freestyle stroke I picked up at the swim clinic last week with Karlyn.  I really like how I "feel" in the water now.  I don't feel I'm fighting the water so much, but working with it. 

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 RHR: 59 Sick: 1 Hours slept: 7 Overall Workout: 3

wsandford's Training Log


 November 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     
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals