Swim Smart, Bike Hard, Run Tough!!!

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The following equipment is nearing replacement:
Concord,NC 
Today
Overcast High 77FLow 64F
  • Temp: 73F
  • Hum: 83%
  • W: 6mph SE
MONDAY
Light rain shower
High 85F
Low 62F
TUESDAY
Patchy rain nearby
High 88F
Low 66F
WEDNESDAY
Patchy rain nearby
High 82F
Low 67F
THURSDAY
Patchy rain nearby
High 85F
Low 64F

May 10

Swim
  • 1h 00m
  • 2100.00 yards
  • 02m 51s /100 yards

WU:
5 min choice
8 x 25 drill
300 Pull brth 3/5/7 by 50

MS:
4 x 100 - 25 fast/50 easy/25 fast :15 sec rest
8 x 50 - Hold pace :20 sec rest
16 x 25 - 1-4 Sprint w/run around
5-8 Bucket or inner tube :15 sec rest
8-12 Stroke :15 sec rest
13-16 Sprint w/run around
(Optional)
400 Pull - 200 build/200 build

WD:
100 Easy

(2100)
(2500)

Felt good to get back in the water today.  No issues to report, didn't feel I lost that much with my "break".  

  • Calories out: 3307 From lifestyle:2815, From activities:491
  • Health data: Hours slept: 7

May 9

Run
  • 30m
  • 2.30 miles
  • 13m 02s /Mi

Walked for 5 min to warm up and then did my 2 min fast, 1 min rest interval. I was surprised that I was doing as well as I did. Legs and feet both feel good, no issues.

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Deadlifts
    3
    25
    25
    35
    35
  • BACK - Upright row
    3
    25
    25
    50
    50
  • BICEPS - Straight Bar Standing
    3
    25
    25
    40
    40
  • CHEST - Flat Press Wide Grip
    3
    25
    25
    45
    45
  • CORE - Back Bridges
    1
    1
    1
    0
    0
  • CORE - Crunch, Alternate Knee Lift
    3
    10
    10
    0
    0
  • CORE - Elbow Bridge (FB)
    2
    5
    5
    0
    0
  • LEGS - Lunges
    2
    25
    25
    40
    40
  • LEGS - Squats, Rythm
    3
    25
    25
    50
    50
  • SHOULDERS - Alternate Standing DB Press
    1
    25
    25
    20
    20
  • SHOULDERS - Clean and Press
    3
    25
    25
    50
    50
  • SHOULDERS - Rotator Cuff - Front
    1
    25
    25
    15
    15
  • TRICEPS - Back Dips
    1
    20
    20
    0
    0
  • TRICEPS - Skull crushers
    3
    25
    25
    45
    45

Good class although we were all very quiet which drove Dee crazy. I hung in there just fine. Now if I can just do BP twice a week, I think I will be ready for Stumpy Creek in early August.

  • Calories out: 3458 From lifestyle:2791, From activities:667
  • Health data: Hours slept: 7
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wsandford's Training Log


 May 2012 
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Time
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Actual vs Planned

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  • May's totals
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