login
View profile
Add to friends
Go to training log
Go to race log
Send a message
View albumSwim Smart, Bike Hard, Run Tough!!!
July 9
July 8
- 1h 05m 33s
- 5.50 miles
- 11m 55s /Mi
Too hot, left too late to run.
- Stretching
- 15m
Post stretching
- Calories out: 3518 From lifestyle:2787, From activities:731
- Health data: RHR: 64 Hours slept: 7
July 7
- 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.
- 15m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- GENERAL - StretchCordz612123535
1st time using the Stretchcordz.
- Stretching
- 20m
Post ride...
The Stick, adductors
Foam roller
Wall Stretch
Rolled feet
- Calories out: 4890 From lifestyle:2705, From activities:2185
- Health data: RHR: 71 Hours slept: 7
July 6
July 5
- 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)
- Calories out: 3309 From lifestyle:2817, From activities:492
- Health data: RHR: 62 Hours slept: 7
July 4
- 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.
- 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
- 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
wsandford's Training Log
Add to friends
July 2012 
Volume
Actual vs Planned
Upcoming races
- Ironman 70.3 Raleigh (Triathlon)6/2/2013 Raleigh, North Carolina
no new messages
- Tri! Ballantyne (Triathlon)7/13/2013 Charlotte, North Carolina
- Stumpy Creek International Triathlon (Triathlon)8/3/2013 Mooresville, North Carolina
Processing your request, please wait...
Interval training on treadmill.
EXERCISE
Sets
reps
reps
wt.(lb)
wt.(lb)
Second time using the cordz, first set seems easy but by the third set you get a little worn out. Although I'm right-handed, it's easier to pull with my left arm. I use a mirror to make sure my elbow is high throughout the routine. First two sets I didn't take a break, but took about a twenty second break on the third set.