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

The following equipment is nearing replacement:
Concord,NC 
Today
Patchy light rain High 76FLow 64F
  • Temp: 66F
  • Hum: 88%
  • W: 0mph N
SUNDAY
Partly Cloudy
High 90F
Low 65F
MONDAY
Sunny
High 94F
Low 69F
TUESDAY
Partly Cloudy
High 95F
Low 67F
WEDNESDAY
Sunny
High 94F
Low 65F

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