Swim Smart, Bike Hard, Run Tough!!!

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Concord,NC 
Today
Sunny High 71FLow 40F
  • Temp: 63F
  • Hum: 88%
  • W: 0mph N
SATURDAY
Sunny
High 75F
Low 48F
SUNDAY
Sunny
High 74F
Low 53F
MONDAY
Sunny
High 76F
Low 61F
TUESDAY
Sunny
High 76F
Low 62F

July 16

Run
  • 1h 30m
  • 8.00 miles
  • 11m 15s /Mi

No Garmin, decided to run after body pump because I knew I wouldn't go out once I got home. Ran from Nomad to Bridge Rd and back.

Strength
  • 1h 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - StretchCordz
    3
    14
    15
    35
    35
  • 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

Managed to work in my stretchcordz this a.m.
Good class with Jose tonight, packed class too.

Sport
  • Stretching
  • 05m

Rolled feet
Wall Stretches

Body pump tonight and a long run scheduled.

  • Calories out: 4321 From lifestyle:2750, From activities:1571
  • Health data: RHR: 68 Hours slept: 6

July 14

Run
  • 26m 34s
  • 3.10 miles
  • 08m 34s /Mi

Here I did better than I thought. Anytime I break 9 min miles am happy. Now if I can just work some speed work in slowly, I might be set for Stumpy Creek.

Swim
  • 05m 43s
  • 300.00 yards
  • 01m 54s /100 yards

Thought I did better than this on the swim, which wasn't particularly enjoyable with Robert right on my heals doing the breast stroke.

Bike
  • 36m 46s
  • 12.70 miles
  • 20.73 Mi/hr

This was TOTALLY enjoyable and really didn't want it to end. No crazy hills like I see on my Saturday rides. Just rolling ones. Nice!

Strength
  • 15m

The YMCA had a masseuse there that was great! I thought I would be okay with my massage the day before, but she found a couple adhesions in my left hamstring.

Try Sports hasn't posted the results as of 7:05.

My time was 1:11:15 overall.  Robert said he could have passed me on the swim, but didn't.  Ha! Robert saw me on the bike for a the very first part of the bike leg and that was it.  He did well considering he spends most of his time "training" in the gym.  It's always good just to have him out there with me.

  • Calories out: 4011 From lifestyle:2799, From activities:1213
  • Health data: Hours slept: 7

July 13

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - StretchCordz
    3
    12
    12
    35
    35

Took a :30 break between sets today.

Sport
  • Massage
  • 1h 00m

Went to see Annie today for a massage. My back had some minor problems that she worked out, so due to the new band work I've been doing. Flexibility was much better than last time.

I decided to taper for the race tomorrow, seems that has worked out for the best in the past.  I'll have to get back in action for the upcoming Stumpy Creek International coming up.

  • Calories out: 2988 From lifestyle:2812, From activities:176
  • Health data: Hours slept: 7

July 12

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

Group B
WU:
400 - 100 free/100 kick/100 stroke/100 free
4 x 50 - over/under
MS:
200 - swim brth 3 / 5 by 50 (push off past flags on each turn)
8 x 25 - w/fins - 12.5 underwater/12.5 fast
2 x 100 - 25 stroke/75 free (moderate pace)
Super 400 - 25/50/75/100/75/50/25
(15 sec rest after each distance)
odd lengths- fast
even lengths- easy
8 x 25 - sprint w/5 push outs
WD:
100 easy

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - StretchCordz
    3
    12
    12
    35
    35

This seemed to help me today with my swim.

Intense drill work today and it really does help with other club members in the pool with you.  Big difference from today and yesterday.  

  • Calories out: 3380 From lifestyle:2816, From activities:563
  • Health data: RHR: 62 Hours slept: 7

July 11

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

WU: 200 Kick w/board
MS: 500 Pull Buoy w/ paddles
200 Pause Drill
200 Catch up w/ snorkel
200 Free
200 Breast stroke
4x50 Fast Free
2x100 Fast Free
CD: 100 Pull Buoy

Run
  • 20m
  • 1.70 miles
  • 11m 45s /Mi

Interval training

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

New instructor, very new.

Mark O. and Eric were in the lane next to me, but I just wanted to do some easy drill work. 

Body Pump tonight and got up too late to do my StretchCordz workout, so I'll have to do it tonight when I get home.

My best time for the 100 this a.m. was 1:30, so I'm still "stuck" in that spot.  Focused most of the drill work on the high elbow and the snorkel allows me to do that, along with the pull buoy.  The only time it's "off" is when I breath to my left side, something I'll have to concentrate more on.

  • Calories out: 3869 From lifestyle:2747, From activities:1122
  • Health data: RHR: 62 Hours slept: 8

July 10

Thunderstorms early morning, no swim.

  • Calories out: 2860 From lifestyle:2860, From activities:0
  • Health data: Hours slept: 7
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wsandford's Training Log


 July 2012 
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Volume

Time
Distance

Actual vs Planned

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Totals

  • May's totals
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  • 2013 totals
  • 2012 totals