Swim Smart, Bike Hard, Run Tough!!!

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The following equipment is nearing replacement:
Concord,NC 
Today
Partly Cloudy High 84FLow 63F
  • Temp: 70F
  • Hum: 88%
  • W: 0mph N
THURSDAY
Partly Cloudy
High 83F
Low 60F
FRIDAY
Light rain shower
High 83F
Low 63F
SATURDAY
Sunny
High 86F
Low 68F
SUNDAY
Cloudy
High 88F
Low 65F

May 12

Bike
  • 2h 06m 04s
  • 32.64 miles
  • 15.53 Mi/hr

  • Calories out: 4237 From lifestyle:2761, From activities:1475
  • Health data: Hours slept: 7

May 11

Run
  • 28m 31s
  • 2.73 miles
  • 10m 27s /Mi

Decided to run this a.m. to see how I handled it. So far no issues.

  • Calories out: 3175 From lifestyle:2841, From activities:334
  • Health data: RHR: 58 Hours slept: 7

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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27 28 29 30 31  
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • June's totals
  • May's totals
  • 2013 totals
  • 2012 totals