If it is important to you, you will find a way.

The following equipment is nearing replacement:
Concord,NC 
Today
Light rain High 75FLow 67F
  • Temp: 70F
  • Hum: 88%
  • W: 7mph NNE
SATURDAY
Patchy light drizzle
High 80F
Low 68F
SUNDAY
Light rain shower
High 87F
Low 67F
MONDAY
Light rain shower
High 83F
Low 69F
TUESDAY
Partly Cloudy
High 87F
Low 68F

Wednesday - December 18

Left ankle still not 100%, but it does seem to be improving each day.

Tonight is my last meeting as President of the H-CTC and I'm handing it off into very capable hands and it's long overdue.

I won't be able to make BP tonight because of the meeting, so this week's going to be weak as far as training goes. I'm afraid to run until my ankle pain is gone. Perhaps it's time to get on my dreaded trainer along with Trainer Road.

Tuesday - December 17

Swim
  • 57m
  • 1850.00 yards
  • 03m 05s /100 yards

B Group
WU: 400 choice
150 pull
4 x 50 kick down/drill back
MS: 5 x 150 neg split (75 get time, go on next :10, 2nd 75 faster)
6 x 50 (odd: under down/swim back, even: tarzan down, swim back)
CD: 200

David, Doc S. Jim and Amy were there this a.m. That works out because Jim and Amy are VERY fast and Doc and I are about the same.

Took a Voltaren last night because my left Achilles was in very bad shape. This morning I was able to walk normally, went swimming with no problem and walked to the car with no problem. At work it's starting to act up slightly, sitting seems to aggravate it. If I walk on the outside of my left foot no pain. If I walk "normal" I can feel it slightly. I won't run again until the pain is gone. Not sure if a spin class will help or hurt.

I do like having the Garmin with me on my swims, it's nice to know your exact yardage.

  • Calories out: 3258 From lifestyle:2795, From activities:463

Monday - December 16

Calves still sore, to the point I'm still not walking right. I plan to do body pump tonight which will help workout whatever remaining soreness I have. I hope to hop on the treadmill beforehand. We'll see how the day goes.

Left Achilles is acting up a little and I don't plan on it stopping me from BP tonight. I think it's mostly from sitting down too much today.

Sunday - December 15

Calves are still sore, not a good idea to run.

Saturday - December 14

Run
  • 2h 04m
  • 13.10 miles
  • 09m 27s /Mi

Felt good the whole run, did well up until mile 10 and slowed down. Dressed appropriately and was comfortable with what little rain we had. Missed seeing Pete and Maria out there, except when they both passed me! Didn't recognize them and when I did there was no way I could catch them. But I did have breakfast with Scott, Peter and Roger. Eggs Benedict and Meck Brewing Company draft beer. Good stuff!

  • Calories out: 4324 From lifestyle:2741, From activities:1583
  • RACE DAY: Huntersville Half Marathon

Friday - December 13

Swim
  • 30m
  • 1150.00 yards
  • 02m 37s /100 yards

WU:
200 Free/Breast
500 Pull n/paddles
200 Pull w/paddles
150 Kick
WD: Easy w/ Buoy

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

Easy weights, no weights on the lunges.

Sport
  • Stretching
  • 30m

Nomad Stretching Class. It was okay, then went on to swim 30 mn.

  • Calories out: 3493 From lifestyle:2744, From activities:749

Thursday - December 12

Swim
  • 57m
  • 1700.00 yards
  • 03m 21s /100 yards

Garmin indicated a 2:08 pace, but we used fins for the kick drill and on another set. Very good crowd there this a.m. with Scott G., David, Eric & wife, Matt, Marc, Doc S., Jim, Chris and Evelyn. Jim's doing a great job with sending out the drills and also coaching.

A
WU: 500 choice
300 pull
4 x 50k
4 x 75 dr/sw/dr
10 x 100 (1-3 each faster) x 3, #10 fastest
CD: 200 drill

B
WU: 400 choice
200 pull
4 x 50k
4 x 50 sw/dr
10 x 75 (1-3 each faster) x 3, #10 fastest
CD: 150 drill

C
WU: 300 choice
150 pull
4 x 50k
4 x 50 sw/dr
10 x 50 (1-3 each faster) x 3, #10 fastest
CD: 100 drill

  • Calories out: 3258 From lifestyle:2795, From activities:463

wsandford's Training Log


 December 2013 
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Volume

Time
Distance

Actual vs Planned

Time

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Totals

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  • 2013 totals