The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 50FLow 37F
  • Temp: 48F
  • Hum: 62%
  • W: 0mph N
MONDAY
Light drizzle
High 41F
Low 38F
TUESDAY
Moderate or heavy rain in area with thunder
High 53F
Low 49F
WEDNESDAY
Moderate rain
High 66F
Low 43F
THURSDAY
Sunny
High 51F
Low 37F
Swim
  • 1h 00m
  • 2475.00 yards
  • 02m 25s /100 yards

2x300 Free, Kick, Breast Stroke
10 Min Kick = 375 yards w/board
2x550 Pull
1x300 Pull (Was supposed to do 550, ran out of time)
CD: 100 Free

Bike
  • 30m 23s
  • 7.00 miles
  • 13.82 Mi/hr

TacX

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 Body Pump class tonight, new session. Shoulder workout is a KILLER.

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

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     
 
Time
Distance
Time
  • December's totals
  • November's totals
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  • 2013 totals