Swim Smart, Bike Hard, Run Tough!!!

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The following equipment is nearing replacement:
Concord,NC 
Today
Patchy rain nearby High 84FLow 64F
  • Temp: 77F
  • Hum: 61%
  • W: 11mph NE
THURSDAY
Sunny
High 85F
Low 62F
FRIDAY
Sunny
High 84F
Low 63F
SATURDAY
Sunny
High 85F
Low 65F
SUNDAY
Light rain shower
High 80F
Low 66F

May 24

Swim
  • 45m
  • 1900.00 yards
  • 02m 22s /100 yards

WU:

300 - 200 swim/100 kick

MS:
6 x 50 - descend 1-3
200 - Pull brth 3 / 5 by 50
8 x 75 w/fins - 25 underwater kick/25 Easy/25 Fast swim
200 - Pull brth 3 / 5 by 50
8 x 25 - Evelyn’s style

WD:

100 Easy

(1900)

Run
  • 59m 10s
  • 5.03 miles
  • 11m 45s /Mi

With my Garmin broken, I used my Endomundo to track. Slow run but felt great the entire way, no nagging pains a very good sign.

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Pullups - Wide Grip, Pronated
    3
    7
    7
    190
    190
  • CHEST - Pushups (FB)
    3
    15
    15
    190
    190
  • CORE - Elbow Bridge (FB)
    3
    0
    0
    190
    190
  • LEGS - Back Steps W/Band Around Ankles
    2
    20
    20
    190
    190
  • LEGS - Lunges
    3
    40
    40
    190
    190
  • LEGS - Side Steps W/Band Around Ankles
    2
    20
    20
    190
    190

Good dry land workout today. Had to miss body pump last night, lower back was very painful. Will run tomorrow night and hopefully work it out.

  • Calories out: 3979 From lifestyle:2759, From activities:1220
  • Health data: Hours slept: 7

May 23

My Garmin is dead again, have to decide whether it's time to upgrade.  

  • Calories out: 2857 From lifestyle:2857, From activities:0
  • Health data: Hours slept: 7

May 22

Swim
  • 1h 00m
  • 1700.00 yards
  • 03m 31s /100 yards

WU:
200 - 100 swim/50 kick repeat
8 x 25 - drill
300 - Pull brth 3 / 5 / 7 by 50 repeat
4 x 25 - inner tubes or buckets
(800)
MS:
4 x 200 - swim w/ 2 lap run around
(800)


WD:
100 Easy

  • Calories out: 3298 From lifestyle:2808, From activities:490
  • Health data: Hours slept: 7

May 21

Bike
  • 35m
  • 7.30 miles
  • 12.51 Mi/hr

Warm up before body pump.

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 to be back in class with Jose.

  • Calories out: 3526 From lifestyle:2780, From activities:747
  • Health data: Hours slept: 7

May 20

Run
  • 55m 42s
  • 5.30 miles
  • 10m 30s /Mi

I'll load Garmin tonight. Nice slow run, a little stiff from yesterdays Warrior.

  • Calories out: 3462 From lifestyle:2812, From activities:650
  • Health data: Hours slept: 7

May 19

Run
  • 41m 28s
  • 3.10 miles
  • 13m 22s /Mi

Warrior Dash

Sport
  • Stretching
  • 20m
Great time today with Robert and Danny. We all had a great time.

  • Calories out: 3204 From lifestyle:2807, From activities:397
  • Health data: Hours slept: 7
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wsandford's Training Log


 May 2012 
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Volume

Time
Distance

Actual vs Planned

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