Swim Smart, Bike Hard, Run Tough!!!

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The following equipment is nearing replacement:
Concord,NC 
Today
Light rain shower High 82FLow 66F
  • Temp: 73F
  • Hum: 78%
  • W: 6mph S
THURSDAY
Moderate or heavy rain shower
High 82F
Low 58F
FRIDAY
Sunny
High 72F
Low 43F
SATURDAY
Sunny
High 74F
Low 47F
SUNDAY
Partly Cloudy
High 74F
Low 52F

June 17

Swim
  • 1h 00m
  • 2187.23 yards
  • 02m 44s /100 yards

Did 1500 meters in the Oly pool on Sunday and finished up another 500 in the lap pool. Sure was a great day to swim outside.

Father's Day swim with my oldest, Robert.  That boy can sure move along with that breast stroke!  Robert brought little Kohen along and he had a blast out there.  

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

June 16

Bike
  • 3h 43m 33s
  • 50.05 miles
  • 13.43 Mi/hr

According to Garmin Connect we averaged 16.3, but we had a new rider out with us who wasn't use to the hills we ride. Perfect weather and a very enjoyable ride.

Run
  • 1h 03m 21s
  • 5.12 miles
  • 12m 22s /Mi

Although slow, I still wanted to get some miles logged.

We had Kenny and Shawn with us for about 15 minutes and then Kenny's chain broke, so that took out Kenny and Shawn.  We also had Kevin B., Alex, Leslie, John, Daniel along for the ride.  I feel much better and stronger out there today and I have GOT to start using my trainer.

  • Calories out: 5288 From lifestyle:2616, From activities:2672
  • Health data: RHR: 68 Hours slept: 7

June 14

Swim
  • 1h 00m
  • 1850.00 yards
  • 03m 14s /100 yards

Group B:
200 choice warm up
4×50 (3: kick, 3: drill w/:20 sec rest)
4×25 @ :50 drill (finger tip drag drill)
4×75 w/:30 sec rest (swim descend 1-3, 4-6)
4×25 @ :50 drill (single arm drill)
4×75 w/:45 rest (swim all FAST)
4×25 @ :45 pull (smooth)
4×75 w/:30 rest (pull)
2x25 Superman w/ Snorkel
2x50 Swim w/ Snorkel
100 cool down
(1700)

Ryan, Mark O., Marc D., David, Kenny, Kevin B., Ron, and Jason were there this a.m.   Great workout with a tough crowd.  

I might consider doing B2B this year, Kenny's thinking about it too. 

 

  • Calories out: 3324 From lifestyle:2830, From activities:494
  • Health data: RHR: 62 Hours slept: 7

June 13

Bike
  • 30m
  • 1.50 miles
  • 3.00 Mi/hr

Fake mileage, warm-up prior to BP.

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
    35
    35
  • 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

Went lighter on the squat track. Going in my lower back had pain, but after BP it felt pretty good. I think I'll stay with the lighter weight for a couple weeks until this back pain goes away.

  • Calories out: 3370 From lifestyle:2805, From activities:565
  • Health data: RHR: 68 Hours slept: 7

June 12

Swim
  • 1h 00m
  • 1800.00 yards
  • 03m 19s /100 yards

Group B
WU:
200 - Choice
4 x 75 - Drill/Kick/Drill by 25
2 x 100 - Pull brth 5/7 by 50
4 x 25 - underwater
MS:
100 Free for time
*All :20 sec rest*
8 x 100 - 1: Pull with paddles
2-4: +:15 sec from 100 time

5: Stroke easy
6-8: +:10 sec from 100 time
WD:
100 easy
(1800)

  • Calories out: 3298 From lifestyle:2808, From activities:490
  • Health data: RHR: 68 Hours slept: 7

June 11

Run
  • 20m
  • 1.80 miles
  • 11m 06s /Mi

Interval: 5 minute walk, 2 min max, 1 min rest, repeat.. I did better than I expected after a bp session.

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
    35
    35
  • 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

Lowered the amount of weight on the squat track since it has caused some lower back pain in the past. Even with the lower weight, I still have pain in my lower back from last night's session. I'll use less weight on Wednesday's class.

Before bp I ran into Scott W. who I haven't seen for awhile so I just did so light reps with dips, curls and shoulder work before bp and then after bp worked in an interval on the treadmill. 

  • Calories out: 3445 From lifestyle:2792, From activities:654
  • Health data: RHR: 66 Hours slept: 7
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wsandford's Training Log


 June 2012 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • May's totals
  • April's totals
  • 2013 totals
  • 2012 totals