Swim Smart, Bike Hard, Run Tough!!!

my training blog my training calendar my training reports
print
The following equipment is nearing replacement:
Concord,NC 
Today
Light rain shower High 78FLow 67F
  • Temp: 66F
  • Hum: 88%
  • W: 0mph N
SUNDAY
Light rain shower
High 77F
Low 63F
MONDAY
Moderate or heavy rain shower
High 78F
Low 64F
TUESDAY
Sunny
High 78F
Low 64F
WEDNESDAY
Sunny
High 79F
Low 65F

July 7

Bike
  • 2h 24m 42s
  • 44.30 miles
  • 18.37 Mi/hr

This was to be an easy ride since I have an event next week, so instead of taking a lot of hills, we just did a few hills. Very humid today and we started with 10 riders. Two dropped out because of the pace (non-club members) and Nicole got sick about five miles out. So her husband came out to pick her up. Good ride overall. Max Speed 41.8 mph, so yes, some crazy hill work.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - StretchCordz
    6
    12
    12
    35
    35

1st time using the Stretchcordz.

Sport
  • Stretching
  • 20m

  • Calories out: 4890 From lifestyle:2705, From activities:2185
  • Health data: RHR: 71 Hours slept: 7

July 5

Swim
  • 1h 00m
  • 2300.00 yards
  • 02m 36s /100 yards

WU:
400 - 50 swim/25 (6 kick/side) /25 kick - 10:00
4 x 25 Buckets or inner tubes - :45
4 x 50 under/over - :50
(16:20)
(700)

MS:
4 x 25 - 12.5 fast/12.5 easy - :30
4 x 50 - 25 fast/25 easy - 1:00
3 x 100 - 50 fast/50 easy - 1:50
200 - Pull brth 3 / 5 by 50 - 4:00
3 x 100 - 50 fast/50 easy - 1:50
4 x 50 - 25 fast/25 easy - 1:00
4 x 25 - 12.5 fast/12.5 easy - :30
(27:00)
(1500)

WD:
100 easy
(2:00)

(45:20)
(2300)

We had quite a few of us there this a.m.:  Ryan, Jason, Jeff, Chris, Eric, Scott G., and Kevin.  I've found that using the snorkel is a good way to practice the high elbow recommended in Swim Speed Secrets.  I also feel we're on to something with it because today I felt I was improving and keeping up with the pack.  

  • Calories out: 3309 From lifestyle:2817, From activities:492
  • Health data: RHR: 62 Hours slept: 7

July 4

Run
  • 1h 31m 43s
  • 7.97 miles
  • 11m 30s /Mi

Ran with Ryan, Jason, Alli, Roger, Kevin B and Doc Sullivan this a.m. My first mile was an 8.01, second 9:30 and that's when I lost the pack. Great morning to run, no problems to report.

Swim
  • 30m
  • 1000.00 yards
  • 03m /100 yards

Moss Creek 50-meter pool. Still working on the high elbow with my pool and it isn't exactly coming naturally. Still work to do, plus the strength training, bands should be in soon.

  • Calories out: 3971 From lifestyle:2761, From activities:1210
  • Health data: RHR: 64 Hours slept: 7

July 3

Swim
  • 1h 00m
  • 2800.00 yards
  • 02m 08s /100 yards

Group A+B

WU:
200 - 75 free/25 srtoke 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/300 moderate/50 hard w/fins
5- Sighting drill - moderate pace
6- 2 x 100 IM
WD:
100 easy
(2800)

I would have NEVER survived this workout without the group there this a.m. and they were there in force.  I also gave Ryan my "Swim Speed Secrets" book and I'll just order another one for me.  I want him to go through it so he can start having classes on Sundays for our members and put our Go Pro camera to work.  

And yes, we used fins this a.m.

  • Calories out: 3349 From lifestyle:2792, From activities:557
  • Health data: RHR: 66 Hours slept: 7

July 2

Run
  • 30m
  • 2.80 miles
  • 10m 42s /Mi

Interval on a treadmill, warmup 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 class tonight with Jose.

Sport
  • Stretching
  • 20m

  • Calories out: 3567 From lifestyle:2745, From activities:822
  • Health data: RHR: 64 Hours slept: 8

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
Moss Creek pool.

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

wsandford's Training Log


 July 2012 
SunMonTueWedThuFriSat
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31    
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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