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

The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 86FLow 62F
  • Temp: 55F
  • Hum: 100%
  • W: 0mph N
THURSDAY
Sunny
High 86F
Low 62F
FRIDAY
Light rain shower
High 76F
Low 53F
SATURDAY
Sunny
High 68F
Low 48F
SUNDAY
Sunny
High 72F
Low 50F

Friday - December 27

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.

  • Calories out: 4098 From lifestyle:2671, From activities:1428

Thursday - December 26

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.

  • Calories out: 4457 From lifestyle:2728, From activities:1729

Wednesday - December 25

Tuesday - December 24

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.

  • Calories out: 3326 From lifestyle:2795, From activities:531

Monday - December 23

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.

  • Calories out: 3380 From lifestyle:2836, From activities:544

Sunday - December 22

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.

Saturday - December 21

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.

  • Calories out: 4621 From lifestyle:2666, From activities:1955

wsandford's Training Log


 December 2013 
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

  • Huntersville Half Marathon (Run)
    12/13/2014 Huntersville, North Carolina

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals