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

The following equipment is nearing replacement:
Concord,NC 
Today
Cloudy High 69FLow 58F
  • Temp: 66F
  • Hum: 88%
  • W: 0mph N
MONDAY
Partly Cloudy
High 85F
Low 67F
TUESDAY
Sunny
High 83F
Low 62F
WEDNESDAY
Light rain shower
High 74F
Low 59F
THURSDAY
Partly Cloudy
High 76F
Low 61F

Friday - November 6

Swim
  • 1h 00m
  • 2900.00 yards
  • 02m 04s /100 yards

2x400 200 Free, 200 BrstStroke
4x300 (E) 100 Kick W/B, 50 N/B
(O) 50 N/B, 100 Kick W/B
3x300 Pull

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 61 Sick: 1 Hours slept: 7 Overall Workout: 3

Thursday - November 5

Planned on doing yoga tonight, got stuck at work late.

Wednesday - November 4

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

Tuesday - November 3

Monday - November 2

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

Sunday - November 1

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. 

Saturday - October 31

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

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

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals