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

The following equipment is nearing replacement:
Concord,NC 
Today
Moderate or heavy rain shower High 90FLow 69F
  • Temp: 73F
  • Hum: 89%
  • W: 0mph N
FRIDAY
Patchy rain nearby
High 89F
Low 69F
SATURDAY
Sunny
High 94F
Low 71F
SUNDAY
Sunny
High 96F
Low 74F
MONDAY
Sunny
High 89F
Low 63F

Wednesday - November 18

Swim
  • 1h 00m
  • 2400.00 yards
  • 02m 30s /100 yards

3x300 200F, 100 Kick
8x150 75 Drills, 75 Build
4x50 Bucket Drag
CD: 100 Free

Bike
  • 20m 21s
  • 5.00 miles
  • 14.74 Mi/hr
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 as usual, never gets any easier.

Had about half the Masters there today, must be the holidays approaching.  Didn't to my run last night, after walking Rocky and Roxi and cooking dinner, didn't want to get to bed too late.  My PF has never been better, so the plan tonight is just to bike for 30 minutes and do the Body Pump class.

Read in the Triathlete magazine about taking caffeine before races.  They also said to experiment with the dosage beforehand, so I took 400 mg this a.m. an hour before I started to swim.  Didn't feel much of a difference.  I'll try it again on Friday and this Saturday's swim meet in Chapel Hill.

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

Tuesday - November 17

Monday - November 16

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

Sunday - November 15

Saturday - November 14

Run
  • 35m 09s
  • 3.02 miles
  • 11m 38s /Mi
Swim
  • 39m
  • 1900.00 yards
  • 02m 03s /100 yards

Friday - November 13

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

Thursday - November 12

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