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

The following equipment is nearing replacement:
Concord,NC 
Today
Partly Cloudy High 71FLow 49F
  • Temp: 57F
  • Hum: 67%
  • W: 0mph N
SATURDAY
Sunny
High 76F
Low 49F
SUNDAY
Sunny
High 80F
Low 51F
MONDAY
Sunny
High 78F
Low 55F
TUESDAY
Sunny
High 77F
Low 56F

Sunday - November 22

Bike
  • 20m
  • 5.00 miles
  • 15.00 Mi/hr

1-3 hour ride on a flat course. Keep HR in Zone 1-2.

Run
  • 20m
  • 1.90 miles
  • 10m 32s /Mi

First time doing intervals in a LONG time. Treadmill workout, 5 minute warmup, 2 minutes at 7.5, 1 minute EZ, continue until 20 minutes.

Swim
  • 45m
  • 1850.00 yards
  • 02m 26s /100 yards

20 laps free
54 laps breaststroke

Strength
  • 20m

Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.

Had the Garmin set and went to walk out the door and discovered it was raining outside.  So, decided to head to NOMAD and workout there.  Since my foot feels good, I decided to do intervals on the treadmill.  Hopefully all will be well in the a.m.


Saturday - November 21

Swim #1
  • 08m 31s
  • 500.00 yards
  • 01m 42s /100 yards

500 yard freestyle (Not official time, but close. Took at least 30" off my PB for a meet

Swim #2
  • 01m 18s
  • 100.00 yards
  • 01m 18s /100 yards

I believe I took 3" off my PB. I'll know for sure once I get the official results.

Swim #3
  • 00m 33s
  • 50.00 yards
  • 01m 06s /100 yards

50 yard Freestyle. Took 5 seconds off my PB. Not official yet.

Great day of swimming with the Masters group today.  We won our IM race and everyone had a good time with the six of us attending.  I did better in all three events than previous showing, so all the time I'm in the water is starting to pay off.  We finished the night with a trip to El Torrino's (sp?) in Chapel Hill.  We were all famished from the day of swimming with little to nothing to eat, but the food and service was great.  Perfect way to cap off the day.  Long drive back to Concord, but well worth it.  Looks like our next swim meet will be the end of January for the Sunbelt.  I'm looking forward to it.

Friday - November 20

Swim
  • 1h 00m
  • 2100.00 yards
  • 02m 52s /100 yards

4x200 100 Free, 100 Br
6x100 50 Drill, 50 Kick
8x50 Builds
8x25 1/3, fast, 2/3 EZ
CD: 100 Free

Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

Mark took it easy on us today, since we have the Chapel Hill meet tomorrow.  My heel feels okay from last nights run, so far so good.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 64 Sick: 1 Hours slept: 7 Overall Workout: 3

Thursday - November 19

Run
  • 38m 40s
  • 3.01 miles
  • 12m 51s /Mi

Another easy jog on a very foggy night, let's see how my foot feels in the a.m. Although I run in my development, I wore a reflective vest to give more visibility.

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
  • 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

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

  • Upgrade Lifestyle Race Series (Run)
    11/1/2014 Huntersville, North Carolina
  • Huntersville Half Marathon (Run)
    12/13/2014 Huntersville, North Carolina

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals