The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 73FLow 45F
  • Temp: 61F
  • Hum: 82%
  • W: 15mph SSW
TUESDAY
Sunny
High 54F
Low 42F
WEDNESDAY
Patchy rain nearby
High 43F
Low 31F
THURSDAY
Sunny
High 48F
Low 28F
FRIDAY
Sunny
High 49F
Low 35F
Day off.
Bike
  • 51m
  • 11.30 miles
  • 13.29 Mi/hr

Trainer

Run
  • 34m 23s
  • 3.10 miles
  • 11m 05s /Mi

Slow Moss Creek run.

Strength
  • 15m

Arms and Shoulders. Just did 15 minutes worth.

Used the TacX trainer this morning with the bike.  Slow and easy run today.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 61 Sick: 1 Hours slept: 8 Overall Workout: 3
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
Planned on doing yoga tonight, got stuck at work late.
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

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     
 
Time
Distance
Time
  • Huntersville Half Marathon (Run)
    12/13/2014 Huntersville, North Carolina
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals