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View albumSwim Smart, Bike Hard, Run Tough!!!
April 7
April 6
- 58m 36s
- 5.12 miles
- 11m 27s /Mi
Slow run, not sure I'm completely over my ITB problem, but at least for now it's very minor and didn't really have an issue after the run. MY HR isn't exactly working right though.
- Stretching
- 20m
Neck
Wall Stretches
The Stick
Rolled Feet
- Calories out: 3517 From lifestyle:2778, From activities:739
- Health data: RHR: 60 Hours slept: 7
April 5
- 1h 00m
- 2050.00 yards
- 02m 55s /100 yards
200- free
2 x 150 - Pull 1- brth 3rd, 2- brth 5th
6 x 75 - Kick w/fins- 25 under ½ / 25 kick/ 25 hands out of water
3x( 4 x 25- rd 1- sighting drill
rd 2- tarzan drill
rd 3- midpool 25’s w/ no turn
MS:
4 x 100- 1- 25 fast/75 build down to easy
2- 50 fast/50 build down to easy
3- 75 fast/25 build down to easy
4- 100 fast
4 x 50- 1- 50 easy
2- 8 strokes sprint/then build down to easy
3- 25 sprint/25 easy
4- 50 sprint
4 x 25- 1- easy
2- 6 strokes sprint/then easy
3- 10 strokes fast/then easy
4- All out
WD:
100 easy
- Stretching
- 20m
Wall Stretches
Neck Routine
Rolled Feet
Foam Roller
The Stick
Psoas Stretch
Groin Stretch
- Calories out: 3349 From lifestyle:2799, From activities:550
- Health data: RHR: 64 Hours slept: 7
April 4
- Stretching
- 20m
Shoulder Stretch
Rolled Feet
Calve Stretch
Foam Roller Routine
The Stick (Adductors, calves, hamstrings)
Wall Stretch foam pad psoas
Groin stretch, getting better with this one.
- Calories out: 2892 From lifestyle:2833, From activities:58
- Health data: RHR: 64 Hours slept: 7
April 3
- 1h 00m
- 2250.00 yards
- 02m 40s /100 yards
WU:
4 min swim- mix it up (free/kick/stroke)
4 x 25 - Stroke count. 1- 4 - take 1 less stroke per lap
200 - Pull- brth every 3rd for 50 and 5th for 50- repeat
6 x 25 - Buckets
8 x 25 - Even- ½ Under/ ½ Fast
Odd- 2 breaths or less
MS:
5 x 100 - Fast w/ 1 lap run around
100 easy
2 x 200 - Fast w/ 2 lap run around
WD:
100 easy
- Calories out: 3281 From lifestyle:2793, From activities:488
- Health data: Hours slept: 7
April 2
- 30m
- 6.20 miles
- 12.40 Mi/hr
Nice warm up prior to body pump.
- 1h 00m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- BACK - Deadlifts325253535
- BACK - Upright row325255050
- BICEPS - Straight Bar Standing325254040
- CHEST - Flat Press Wide Grip325254545
- CORE - Back Bridges11100
- CORE - Crunch, Alternate Knee Lift3101000
- CORE - Elbow Bridge (FB)25500
- LEGS - Lunges225254040
- LEGS - Squats, Rythm325255050
- SHOULDERS - Alternate Standing DB Press125252020
- SHOULDERS - Clean and Press325255050
- SHOULDERS - Rotator Cuff - Front125251515
- TRICEPS - Back Dips1202000
- TRICEPS - Skull crushers325254545
Went into the class very tired from Sunday's race. As usual Jose did a lot of impromptu, which always makes the class harder and usually like.
- Stretching
- 15m
Wall Stretches
Neck Routine
Groin Stretch
Rolled Feet
Foam Roller Routine
The Stick, adductors.
Feet and legs feel fine this a.m., no ITB problems to report.
Body Pump tonight and I hope to get there early for some treadmill work.
- Calories out: 3497 From lifestyle:2757, From activities:740
- Health data: RHR: 66 Hours slept: 7
April 1
- 23m 43s
- 3.10 miles
- 07m 39s /Mi
NEVER run barefoot with the Nike Free +. I had four very raw areas on both feet. I didn't feel it until after I was walking around afterward.
- 04m 31s
- 250.00 yards
- 01m 48s /100 yards
Very comfortable with this swim, had a good time and wanted to just keep going...
- 37m 36s
- 12.00 miles
- 19.14 Mi/hr
Loved the weather, very little wind and my cadence was 95 which surprised me. Just wish I was surprised by a faster time that is supposed to go with it!
- Stretching
- 20m
Pre Race Stretches
Neck Routine
Wall Stretches
Rolled Feet
Foam Roller Routine
The Stick, worked more on adductors.
Pre Race Meal: INFINIT Nutrition, INFINIT Mud and a banana.
Used Heed in my aero bottle but drank very little of it.
My polar watch wasn't set correctly, something I should check on before REV3.
I only used the Garmin with the bike leg, mostly interested in my cadence in which I was trying increase.
My peers are really stepping up the competitiveness, which gives me hope that I can still improve on my existing numbers.
Overall this was a great sprint for me and I wouldn't really change much.
I have kept my running to a minimum the past two weeks to try and "shake" my ITB injury. Which is why I'm concentrating more on my adductors with The Stick. I really do believe it is helping.
- Calories out: 3686 From lifestyle:2772, From activities:914
- Health data: RHR: 64 Hours slept: 7
wsandford's Training Log
My friends
April 2012 
Volume
Actual vs Planned
Upcoming races
- Tri! Ballantyne (Triathlon)7/13/2013 Charlotte, North Carolina
- Stumpy Creek International Triathlon (Triathlon)8/3/2013 Mooresville, North Carolina
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Great ride from Moss Creek out to Salisbury and back. We had Doc, Stephan, Jason, Kevin and John along for a tough hilly course. The weather started out at 36 but quickly warmed up. Luckily I fueled correctly so I could hang with the crew. Great training ride though; no issues to report.
Rolled feet
Wall Stretches
Foam Roller
The Stick
Adductor's are still a little tender, I hope this eventually subsides.