The following equipment is nearing replacement:
Concord,NC 
Today
Patchy rain nearby High 43FLow 39F
  • Temp: 39F
  • Hum: 93%
  • W: 9mph NNE
TUESDAY
Light drizzle
High 52F
Low 49F
WEDNESDAY
Moderate rain
High 67F
Low 48F
THURSDAY
Sunny
High 56F
Low 35F
FRIDAY
Sunny
High 58F
Low 38F
Swim
  • 1h 00m
  • 2300.00 yards
  • 02m 56s /100 yards

Matt Lee was there and he told me my form looked good, but I was bringing my hands too close to the center line past my head. He told me I needed to go out more of an angle.
WU:
500 EZ Free, Kicking and Breast stroke.
MS:
300 Kicking w/ snorkel
5x100 :30
6x50 :30
3x 200 Pull buoy w/ paddles
CD: 100
EZ Breast Stroke

Run
  • 30m
  • 3.00 miles
  • 10m /Mi

HIIT workout on treadmill. My Polar HR strap must not be working or it's the machine at Nomad. Not sure yet. Anyway, I did 5 sessions starting at 7.5 and on the 5th set 8.0. I don't believe I got anywhere near 90% on my HR, more likely 85%. So, next time I'll set the elevation to 3 and work up to 8.5 and where my Garmin.

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
  • 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

Packed class, can Cass was there so I wasn't the only guy. Sherri really pushed everyone today and I used max weight.

Sport
  • Yoga
  • 1h 00m

I was worn out from BP, but hung in for 1 hour of a 1.5 hour class.

Swim
  • 57m 13s
  • 2125.00 yards
  • 02m 42s /100 yards

Tolga, Jim, Doc & son and myself were the only ones there this a.m.

Bike
  • 1h 00m
  • 12.00 miles
  • 12.00 Mi/hr

Packed spin class, two people turned away because not enough bikes. Nan did a great job.

Run
  • 1h 05m 32s
  • 5.50 miles
  • 11m 54s /Mi

Nice slow run to try and burn off some of the holiday over eating.

Swim
  • 57m 10s
  • 2250.00 yards
  • 02m 32s /100 yards

We had Chris, Jim, Scott & daughter, and Tonga. I've never met Tonga and only corresponded via email. Super nice guy and it was fun having him there. He likes 8 a.m. workouts but has promised to make at least one of our 5:30 a swims. He now knows the value of our group swims.
My Garmin clocked me at 2250, it was a tough workout.

Tis the season!
12 25 WU pull
11 25 odd drill even k
10 25 free swim
9 25 stroke swim
8 25 IM
7 25 free swim
6 25 stroke swim
5 25 odd tarzan even under
4 25 IM
3 25 free swim
2 25 drill WD
1 100 WD

2025

I downloaded my 70.3 training plan this morning. I like it, but the only way I'm going to make the cycling requirement is either spin or Trainer Road. I like biking on the road, but the indoor stuff will be a challenge, not to mention the running (bricks) that go along with it.

Run
  • 10m
  • 1.00 miles
  • 10m /Mi

Warm-up on treadmill, got there too late to get the 30-minutes I wanted.

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
  • 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

Used normal weight, Jose only had about ten people in his class. Glad I went. Lower back pain is still there but it didn't effect bp.

Ate way too much yesterday and my weight is going in the wrong direction. I'll make a point of getting back on target after this Wednesday. Body pump and treadmill work tonight. Raining very hard this a.m. and with my new rain jacket I don't plan to let the rain stop me from running in the new year, unless it's pouring down.

Went over to my youngest son's house and helped him shovel dirt out of his crawl space for 2 hours. The rain didn't help, but it's always good to spend time with him.

Bike
  • 2h 11m 47s
  • 33.14 miles
  • 15.09 Mi/hr

Explored a different bike route today since I didn't have to worry about anyone else with me. Nice easy ride, great to get out on the road in December.

Run
  • 24m 01s
  • 2.01 miles
  • 11m 56s /Mi

Brick work! Short run, but I had to get back in time to make the Nomad Yoga class.

Sport
  • Yoga
  • 1h 00m

Jen was a no show, so Alain did the best she could with a lot os stretch work.

wsandford's Training Log


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