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

The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 94FLow 71F
  • Temp: 70F
  • Hum: 94%
  • W: 0mph N
SUNDAY
Sunny
High 95F
Low 74F
MONDAY
Patchy light rain in area with thunder
High 95F
Low 63F
TUESDAY
Sunny
High 83F
Low 62F
WEDNESDAY
Partly Cloudy
High 86F
Low 62F

Monday - November 30

Swim
  • 1h 00m
  • 2700.00 yards
  • 02m 13s /100 yards

WU: 2x300 Even Free, Odd Choice
6x100 Kick 50 Board, 50 No/B
2x500 Pull Buoy
4x100 E Fast Free, O EZ Breast
CD: 100 EZ Free

Felt good this morning, still a bit of a sore throat.  This past Saturday's Body Pump class with Sherri kicked my butt.  They changed the shoulder routine and it as a killer.  My son did the class with me and he was very sore in the shoulders.  Great class for sure.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 RHR: 64 Sick: 1 Hours slept: 7 Overall Workout: 3

Sunday - November 29

Sick most of the day.   Sore throat, but other than that just tired.

Saturday - November 28

Swim
  • 45m 03s
  • 1900.00 yards
  • 02m 07s /100 yards

Mile swim with Robert this a.m.
Did 100 Fast and raced Robert with a 50 yard dash. He gave me a bit of a lead and he only beat me by maybe two seconds. We had fun.

Bike
  • 1h 42m 21s
  • 26.09 miles
  • 15.29 Mi/hr

The weather was perfect for a bike ride today, so I decided to head to Morrisville. Most of the drivers were nice, left a little late, but got home in time before the sun went down. Since this was my first venture to Morrisville, I met some serious hills but the ride was very enjoyable. Just had to get a long ride in before winter sets in.

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

Body Pump with Sherri today, b-brutal. She has a different routine than Dee and it was very tough, good, but tough. Won't use quite the weight I used this a.m. with her next class.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 64 Sick: 1 Hours slept: 8 Overall Workout: 3

Friday - November 27

Swim
  • 1h 00m
  • 2200.00 yards
  • 02m 44s /100 yards

1x600 Free
4x200 Pull/Buoy
100 Free/ 50 Breast
50 Back
14x50 Fast 50, Fast Breast
CD: 100 Free
The 50's this a.m were intense, rast out of time to do the suggested 16 sets.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 64 Sick: 1 Hours slept: 8 Overall Workout: 3

Thursday - November 26

Run
  • 35m 08s
  • 3.01 miles
  • 11m 40s /Mi

Lost my Garmin time, overrode it with a bike ride.

Since my left foot still gets sore after a day of easy running, I don't plan on running till the end of January and replace the running with elliptical training.  I need to be fully healed by March and feel the running is preventing the proper healing to take place.  I will continue to do my stretches and also wear the night splint.  Hopefully in 8 weeks I'll have this behind me.  I will also step up the biking and swimming. 

Wednesday - November 25

Swim
  • 1h 00m
  • 2050.00 yards
  • 02m 56s /100 yards

WU: 3x300 Free, Ch, Kick
MS:
7x150: Drill, Build, Fast

CD: 50 Kick / on back
50 Free EZ
*Rest between intervals: 15"
**Rest between sets: 30"

Bike
  • 20m
  • 5.80 miles
  • 17.40 Mi/hr

Trainer.

Strength
  • 50m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL -
    3
    0
    0
    0
    0
  • BACK - Back extensions
    3
    12
    12
    0
    0
  • CHEST - Pushups (FB)
    3
    10
    10
    8
    8
  • CORE - Elbow Bridge (FB)
    3
    2
    2
    0
    0
  • LEGS - Inner thigh
    4
    12
    12
    12
    12
  • LEGS - Side Leg Lifts
    3
    0
    0
    0
    0
  • LEGS - Single Leg DB Squats
    3
    15
    15
    8
    8
  • LEGS - Sled Drag
    2
    15
    15
    0
    0
  • LEGS - Squats, Bulgarian Split DB
    3
    20
    20
    20
    20
  • LEGS - Step Ups
    3
    20
    20
    20
    20
  • LEGS - Walking Lunges
    3
    20
    20
    0
    0

No Body Pump tonight, so I decided to do the P90X.

Since no Body Pump class tonight, I'll work out in the gym first and then bike and run. 

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

Tuesday - November 24

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