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

The following equipment is nearing replacement:
Concord,NC 
Today
Patchy rain nearby High 81FLow 62F
  • Temp: 70F
  • Hum: 88%
  • W: 0mph N
FRIDAY
Patchy rain nearby
High 81F
Low 60F
SATURDAY
Sunny
High 82F
Low 61F
SUNDAY
Sunny
High 86F
Low 66F
MONDAY
Sunny
High 83F
Low 56F

Thursday - November 12

Wednesday - November 11

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

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

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

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals