The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 44FLow 32F
  • Temp: 36F
  • Hum: 60%
  • W: 0mph N
SATURDAY
Sunny
High 49F
Low 36F
SUNDAY
Sunny
High 57F
Low 43F
MONDAY
Sunny
High 64F
Low 40F
TUESDAY
Light drizzle
High 39F
Low 35F
Swim
  • 1h 00m
  • 1800.00 yards
  • 03m 20s /100 yards

500 Free
400 Mix
300 Kick
4x50 1 Arm Drill
4x50 Stroke Drill
4x50 Pause Drill
100 PVC w/ball bearing (Hip Drill)
With the meet this weekend, Mark is taking it easy on us.

Easy swim today.  Did do the one arm drill, both L and R and I'm beginning to get the hang of it.  The biggest thing, that is helping me, is to just relax when doing it.  Makes a big difference. 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 64 Sick: 1 Hours slept: 7 Overall Workout: 3
Run
  • 35m 09s
  • 3.02 miles
  • 11m 38s /Mi
Swim
  • 39m
  • 1900.00 yards
  • 02m 03s /100 yards

Swim
  • 1h 00m
  • 1675.00 yards
  • 02m 24s /100 yards

WU: 12 min. swim 500 yards
8x75 K n/b, Drill, Swim
Speed Work 15x25 on blocks 30 sec rest.
CD: 200 EZ

Bought a book off of Amazon and read it last night.  It's called:  The 5-Minute Plantar Fasciitis Solution (Paperback) ~ Jim Johnson (Author) Easy read and his method sounds sound.  He has one particular method, one by which you cross one leg over the other (while sitting on your bed or chair) and pull all your toes towards your shin.  Supposed to do this 10 times and hold for 10 seconds with each foot.  Before getting out of bed is the most important and then two other times during the day.  If sitting down for awhile, you should do the stretch again.  He covers the controlled test groups in a way that it gives you confidence that the stretches you are doing will work.  5 months seems to be the "average" recovery time for PF.  Still going to do a 5K tonight and see how things go. 

Did speed work today, off the blocks and my best time for 25 yards was 14.9.  I'm just happy that my goggles don't come off anymore!  15 rounds wasn't quite as bad as I thought it would be.  We have a race in Chapel Hill next weekend and I plan on doing the 500 free, 100 free, and 50 free.  Should be fun. 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 62 Sick: 1 Hours slept: 6 Overall Workout: 3
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

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
  • Huntersville Half Marathon (Run)
    12/13/2014 Huntersville, North Carolina
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals