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

The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 91FLow 62F
  • Temp: 73F
  • Hum: 61%
  • W: 6mph N
TUESDAY
Partly Cloudy
High 82F
Low 61F
WEDNESDAY
Partly Cloudy
High 85F
Low 64F
THURSDAY
Patchy rain nearby
High 83F
Low 67F
FRIDAY
Light drizzle
High 79F
Low 64F

Monday - December 21

Swim
  • 45m
  • 1600.00 yards
  • 02m 49s /100 yards

WU: 4x200 Free
4x50 Kick
4x75 Drills
2x100 Fast Free
CD: 1x100 Breast

Yardage was a little on the short side today because I someone, yes me, forget to bring his swim suit this a.m.  Luckily I'm not that far from Nomad.

  • Health data: Sleep: 5 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 64 Sick: 1 Hours slept: 6 Overall Workout: 3

Sunday - December 20

Saturday - December 19

Bike
  • 1h 00m
  • 21.60 miles
  • 21.60 Mi/hr

TacX Trainer this a.m

Swim
  • 40m
  • 1350.00 yards
  • 02m 58s /100 yards

500 Free
250 Kick
500 Pull Buoy
CD: 100 Breaststroke
Did this swim after the bike and after hitting the weights, very tired. Should take tomorrow off.

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Assisted Pullups
    3
    12
    12
    50
    50
  • BICEPS - DB Split Curls
    3
    15
    15
    35
    35
  • CHEST - Incline DB
    3
    15
    15
    35
    35
  • SHOULDERS - Alternate Seated DB Press (FB)
    3
    15
    15
    35
    35

Worked out at Nomad this a.m. for about twenty minutes. Body Pump was canceled due to the weather.

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

Friday - December 18

Swim
  • 1h 30m
  • 3100.00 yards
  • 02m 54s /100 yards

WU: 800 Mix
8x75 Odd Drill: Kickbacks, PUs
Even Swim: Lunges, Squats
8x100 75 Build/ Ez
8x100 Pull Buoy
CD: 100 Free

Bike
  • 1h 00m
  • 16.20 miles
  • 16.20 Mi/hr

WU: 10'
MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time:
90" right leg, then 90" left leg.
45" right, 45" left, vice versa 2x.
30" left, 30" right increase cadence each 5" to maximum.
20" right, 20" left for 2'.
15" right, 15" left for 1',
10" right, 10" left, for 40"
5"right, 5" left for 20".
3-4 x 1' at max cadence, RI 1'.
3-4 x 15" at max cadence to spinout, RI 45"
CD: 10'

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - Machine Curls
    3
    12
    12
    50
    50
  • CORE - Standing Twist w/ Dumbbell
    3
    12
    12
    45
    45
  • SHOULDERS - Shrugs DB
    3
    12
    12
    45
    45
  • TRICEPS - Dumbell Kickbacks
    3
    12
    12
    15
    15
  • TRICEPS - Machine Extensions
    3
    12
    12
    50
    50

With today off from work, decided to work-in a short workout. Felt good.

A few of use (4) have decided to do the HIM at White Lake, NC in May of 2010.  So, the pressure is now on.  Kellie is going to bring in a listing of the local triathlons in the area, so we can coordinate for the January 5th shootout.

I've decided to place the FlashPoints on lay-a-way today, so I'll have them for March.  Don't really need them right now and it will make it a little less painful on my wallet.  I almost have to buy them for the $1099 price.  Plus, I've bought 5 bikes for the folks at Right Gear and they have always treated me right.  Right now I'm at Starbucks in Concord and after this I'm going over to Right Gear.

  • Health data: Sleep: 5 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 64 Sick: 1 Hours slept: 7 Overall Workout: 3

Thursday - December 17

Wednesday - December 16

Swim
  • 1h 00m
  • 2400.00 yards
  • 02m 30s /100 yards

WU: 3x250 100F, 50K, 100CH
MS: 6x250 100F Fast, 100CH Fast and 50 EZ
CD: 150 Pull Buoy
I tried my new paddles (Speedo Contour) this a.m. and like them much better than my old ones.

Bike
  • 15m
  • 3.00 miles
  • 12.00 Mi/hr

Warmup on bike trainer, prior to Body Pump with Dee

Strength

  • 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
    20
    20
  • 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

Added some extra weight on the lunges for the first time ever tonight and I'm also keeping the weight "heavy" on the clean and presses. Great workout tonight with Dee and a super great core ending.

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

Tuesday - December 15

wsandford's Training Log


 December 2009 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals