The following equipment is nearing replacement:
Concord,NC 
Today
Patchy rain nearby High 43FLow 39F
  • Temp: 37F
  • Hum: 100%
  • W: 8mph NNE
TUESDAY
Light drizzle
High 52F
Low 49F
WEDNESDAY
Moderate rain
High 67F
Low 48F
THURSDAY
Sunny
High 56F
Low 35F
FRIDAY
Sunny
High 58F
Low 38F
Swim
  • 1h 00m
  • 3650.00 yards
  • 01m 38s /100 yards

5x150 50 Swim, 50 Kick, 50 CH
8x200 Kick w/Fins
6x300 Pull No/ Free
CD: 100 Free

Bike
  • 20m
  • 5.40 miles
  • 16.20 Mi/hr

Trainer

Run
  • 35m 11s
  • 2.62 miles
  • 13m 26s /Mi

Slow easy run through Moss Creek. Feet feel fine so far.

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. Squats were as brutal as ever, lunges were not too bad.

With some people defecting from North Mecklenburg Mastersand joining our Masters group, the drills are picking up a bit.  Lots of kicking today with fins.  Doing the Pull and not being allowed to do the freestyle was tough, but fun.  Lots of yardage today, no blisters from the fins either. 

Still working on my new freestyle stroke I picked up at the swim clinic last week with Karlyn.  I really like how I "feel" in the water now.  I don't feel I'm fighting the water so much, but working with it. 

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 RHR: 59 Sick: 1 Hours slept: 7 Overall Workout: 3
Swim
  • 1h 00m
  • 2500.00 yards
  • 02m 24s /100 yards

WU: 3x300 100F, 100K, 100CH
12x50 Drills 50 Strk, 50 Pause and 50 Fist
6x100 25 Kick on back, 25 CH, 50 Build
2x200 Pull
CD: None

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 RHR: 62 Sick: 2 Hours slept: 8 Overall Workout: 3
Rest day.
Recovering from a horrible cough, plus I just need a rest day.  The new stroke I learned last Wednesday is hitting muscles in my shoulders I didn't know I had.  This was something Karolyn said to expect.  She was right. 
Bike
  • 1h 00m
  • 12.40 miles
  • 12.40 Mi/hr

Trainer, spin class. Good workout.

Swim
  • 50m
  • 1740.00 yards
  • 02m 52s /100 yards

Practiced different strokes today.
Drills
Free
Actually did 200 butterfly yards, wasn't too bad.

Practiced new found stroke today.  Makes the backstroke and breast stroke much better.  I also tried the butterfly for 200 yards, need to work on it some more because it works different muscles, which I like.

First time I've been in a spin class in quite a while.  The instructor wasn't exactly interactive, but the workout was spot on.

Have a very bad cough, but seemed to be okay with both the spinning and swimming today.  Using chicken broth right now, hopefully I'll be better tomorrow. 

  • Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 2 RHR: 62 Sick: 1 Hours slept: 7 Overall Workout: 3
Swim
  • 1h 03m
  • 2075.00 yards
  • 03m 02s /100 yards

4x250 100Free, 50K, 100 CH
3x125 Dive Fast Free
3x75 EZ between 125s
3x75 Dive Fast Free
3x50 EZ between 75s
Averaged 1:67 per 100

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 62 Sick: 2 Hours slept: 7 Overall Workout: 3
Sport
  • Yoga
  • 1h 00m

Moss Creek Clubhouse

wsandford's Training Log


 November 2009 
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