Swim Smart, Bike Hard, Run Tough!!!

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The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 86FLow 62F
  • Temp: 70F
  • Hum: 83%
  • W: 0mph N
FRIDAY
Sunny
High 83F
Low 62F
SATURDAY
Sunny
High 84F
Low 64F
SUNDAY
Patchy rain nearby
High 87F
Low 68F
MONDAY
Partly Cloudy
High 87F
Low 70F

July 1

Run
  • 1h 39m 20s
  • 8.20 miles
  • 12m 06s /Mi

Too hot to run this morning since I left too late. Son called, talked longer than I thought and wiped out my cell battery within an hour. So, my Endomondo only clocked 4.5 miles. It's only 84, but it feels much hotter. Glad I was able to get out there, so now I'll try to get some laps in...

Swim
  • 45m
  • 1093.61 yards
  • 04m 06s /100 yards

I'm 3/4 the way through the Swim Speed Secrets book and I tested out some of the drill and high elbow work. I also tested the push off versus flip turn and I like the push off. You just need to have enough speed going into the wall, which should be a problem at practice or a race.

Sport
  • Stretching
  • 15m

Adductors w/ The Stick
Foam roller
Rolled feet
Neck exercise
Wall Stretch

Moss Creek pool.

  • Calories out: 4068 From lifestyle:2728, From activities:1340
  • Health data: RHR: 64 Hours slept: 7

June 30

Bike
  • 3h 04m 18s
  • 50.63 miles
  • 16.48 Mi/hr

Went with Gerry today and that alone should be a good indicator of ride difficulty. To make matters "worse" we had Jason and Scott W out there with us today so the steps up the "game". Gerry took us on a very challenging course today and it's the best bike workout I've had in a long time.

  • Calories out: 5232 From lifestyle:2678, From activities:2554
  • Health data: RHR: 65 Hours slept: 7

June 29

Run
  • 58m 24s
  • 5.13 miles
  • 11m 22s /Mi

Easy morning run, no pains, no strains.

This run makes up for the one I missed last night due to the TOA board meeting.

  • Calories out: 3497 From lifestyle:2814, From activities:683
  • Health data: RHR: 67 Hours slept: 7

June 28

Swim
  • 1h 00m
  • 1900.00 yards
  • 03m 09s /100 yards

Group B
WU:
200 - 50 swim/25 kick/25 catch up repeat
4 x 50 - Drill 1- 6 kicks/side

2- 25 R arm/25 L arm

3- Exaggerated finish

4- Catch up
200 - Pull brth 3 / 5 by 50
8 x 25 - 1-4- buckets

5- 8- 2 brth or less
MS:
4 x 100 - Free 1-2- 1:45
3-4- 1:40
8 x 25 w/1 lap run around odd- fast
even- sighting drill
(Dryland or the following set)
4 x 100 - even - 75 stroke/25 free :30 sr
odd- Pull brth 3 / 5 by 50 :30 sr
WD:
100 easy
(1900)

Sport
  • Stretching
  • 05m

Rolled feet
Neck exercise
Wall stretches

Great drill session today and I was able to do a 1:30 for 100 yards off the wall, might even have been 1:29.  Not too bad.  We then had three for 100 yards to do and I was able to keep them all under 1:40, which is great for me.  We had Dr. Sullivan, Scott G., Alli, Jeff, Jason, Kevin B., Ryan and Kevin P there this a.m.   Kenny I sure had to sleep in with his birthday party last night.

Last night I had a smoothie, 2 hard boiled eggs and some watermelon.  After eating the watermelon I felt sick and lost everything I ate.  I didn't get to the point of any stomach bile, but it was all over after 5 trips to the bathroom.  After that I was fine.  Strange.    

  • Calories out: 3317 From lifestyle:2811, From activities:506
  • Health data: RHR: 64 Hours slept: 7

June 27

Run
  • 45m 04s
  • 4.06 miles
  • 11m 06s /Mi

Nice run with no sun and a cool morning. I was supposed to do this run last night, but we had our club meeting and just got home too late.

Bike
  • 31m
  • 5.60 miles
  • 10.84 Mi/hr

Trainer bike, fake mileage. Ran out of time, should have been on the. Bike for 45 minutes.

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

Okay class tonight with Dee.

  • Calories out: 3920 From lifestyle:2753, From activities:1166
  • Health data: RHR: 57 Hours slept: 7

June 26

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

Group A & B
WU:
300 Choice
8 x 50 - 25 drill/25 build (kick on wall between 50’s)
MS: All :20 sr
6 x (50 - drill choice Sets- 1-3 pull
(100 - moderate 4-6 swim choice
(150 - fast
8 x Run arounds or buckets (didn't do)
WD:
100 easy

Sport
  • Stretching
  • 05m

Wall Stretch
Neck Exercise
Rolled feet, busy morning so that was it.

Swam in Kenney's lane this a.m., always makes it a bit more challenging.  

  • Calories out: 3398 From lifestyle:2820, From activities:578
  • Health data: Hours slept: 7

June 25

Run
  • 30m
  • 2.00 miles
  • 15m /Mi

Planned on running outside but it's just too hot. Did interval training but forgot my Polar strap and I was up to 7.7 and the machine only registered 134 for my HR, which had to be wrong. Anyway, I warmed up for 10 minutes and did 2 min hard, 1 min easy.

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

Great body pump class tonight with Dee. Dee's moving to NJ July 9th, she'll be tough to replace.

  • Calories out: 3454 From lifestyle:2788, From activities:666
  • Health data: RHR: 64 Hours slept: 8
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wsandford's Training Log


 July 2012 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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