Swim Smart, Bike Hard, Run Tough!!!

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Concord,NC 
Today
Light rain shower High 78FLow 65F
  • Temp: 72F
  • Hum: 78%
  • W: 0mph N
SUNDAY
Moderate or heavy rain shower
High 77F
Low 64F
MONDAY
Light rain shower
High 78F
Low 63F
TUESDAY
Sunny
High 79F
Low 69F
WEDNESDAY
Patchy light rain in area with thunder
High 79F
Low 65F

June 24

Run
  • 1h 00m 03s
  • 5.02 miles
  • 11m 57s /Mi

Chris warned me the Garmin would be off by a mile with the trails being so close together. This was a very different run for me because it was dense woods and I had to be on a constant lookout for tripping hazards. The nice thing was that it was an early morning run, tree cover and Fisher Farm is just a nice area by itself.

Bike
  • 40m
  • 9.00 miles
  • 13.50 Mi/hr

Finished up the Bear Mountain DVD. Good stuff! Still have to figure out using intervals with the Garmin. It showed 1 minute and some seconds, which was obviously wrong. I have to go into work this afternoon, so I had to cut it short.

Couldn't find my HR strap for my Gamin this a.m., so I left without it.  I had brought my iPod with me to use with my Nike sensor, but of course it was DEAD!  Luckily I had my phone and Endomondo to use along with Pandora so I was good to go.

  • Calories out: 3715 From lifestyle:2780, From activities:936
  • Health data: Hours slept: 7

June 23

Bike
  • 2h 22m 15s
  • 40.67 miles
  • 17.15 Mi/hr
Swim
  • 45m
  • 1500.00 yards
  • 03m /100 yards

Moss Creek Pool
Freestyle swimming 50m pool.

  • Calories out: 5075 From lifestyle:2710, From activities:2365
  • Health data: RHR: 57 Hours slept: 7

June 22

Sport
  • Stretching
  • 15m

Managed to get my stretching in this morning.  

Day off.

  • Calories out: 2916 From lifestyle:2872, From activities:44
  • Health data: RHR: 57 Hours slept: 6.5

June 21

Swim
  • 1h 00m
  • 2000.00 yards
  • 03m /100 yards

Group B:
WU:
200 - Choice
4 x 75 - drill/kick/swim by 25
MS: All :30 sr
300 - Pull- negative split
6 x 50 - 12.5 sprint/12.5 easy/25 build
300 - 100 Free/50 Stroke repeat
8 x 25 - 25 buckets or inner tubes
300 - Pull - 150 build/150 build (optional set) or Dryland
WD:
100 easy
(2000)
(1700)

Run
  • 1h 01m 25s
  • 5.14 miles
  • 11m 57s /Mi

Training plan called for a slow run so that's what I did. The humidity felt like it was 100% and I was drenched by the time I got home.

Sport
  • Stretching
  • 15m

Great swim workout this a.m. and I was in between Kenny and Marc D.  Ryan's coming up with some great and intense plans for us.  We also had Scott W., Eric, David, Ryan, Kevin P., Kevin B., Ron, Scott Schafer has recovered, and Chris P.

 

The run tonight was slow but I felt great the entire way, great in the sense nothing hurt and was actually enjoyable.  I also appreciated that the sun was not out. 

  • Calories out: 3966 From lifestyle:2774, From activities:1192
  • Health data: RHR: 60 Hours slept: 7

June 20

Run
  • 30m
  • 2.20 miles
  • 13m 38s /Mi
Bike
  • 50m 15s
  • 15.00 miles
  • 17.91 Mi/hr

Endurance: Assault on Bear Mountain. First time using an Endurance DVD and I like it. Took the boredom out of the workout.

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
Sport
  • Stretching
  • 10m
Warmed up on the treadmill before BP tonight, something I like to do before all the BP classes.  It just warms you up and gives you a good sweat walking into the class.  Good crowd tonight, Dee was in great form and her last day will be July 9th.  She's by far the best instructor they have at Nomad, tough to replace her.

  • Calories out: 4133 From lifestyle:2734, From activities:1398
  • Health data: RHR: 57 Hours slept: 7

June 19

Swim
  • 1h 00m
  • 2600.00 yards
  • 02m 18s /100 yards

Tuesday 6/19
Group A+B

WU:
200 - 75 free/25 stroke repeat
4 x 75 - 25 drill/25 kick/25 build

MS: (all :30 sr)
6 x 400 -
1- Drafting (pass every 4th lap)
2- Negative split w/paddles and bouy
3- 50 Drill/50 Build to moderate
4- 50 hard/200 moderate/50 hard w/fins
5- Sighting drill - moderate pace
6- 4 x 100 IM
WD:
100 easy
(3000)

I didn't do the sighting drill, ran out of time :-(

Sport
  • Stretching
  • 10m
Lower back feels much better than it did in the past week or so.  The lower weights I'm using in BP plus the little amount of running I'm doing is helping.  Today my back feels great.  

  • Calories out: 3398 From lifestyle:2807, From activities:591
  • Health data: RHR: 64 Hours slept: 7

June 18

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

Still using the lighter weights on the squat track and I believe I'll keep it that way for a while. Besides, my form is great all the way through that track and I am able to go all the way down to parallel the entire time. Jose had a tough class last night, walked around a lot, which always means we do extra reps.

Sport
  • Stretching
  • 15m

  • Calories out: 3268 From lifestyle:2803, From activities:465
  • Health data: RHR: 60 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
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  • 2013 totals
  • 2012 totals