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

The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 75FLow 46F
  • Temp: 54F
  • Hum: 94%
  • W: 0mph N
WEDNESDAY
Sunny
High 64F
Low 43F
THURSDAY
Sunny
High 68F
Low 44F
FRIDAY
Partly Cloudy
High 75F
Low 46F
SATURDAY
Sunny
High 73F
Low 50F

Tuesday - April 16

Sport
  • Stretching
  • 15m

Rolled feet, wall stretches, foam roller and band work. Starting to lose the soreness in the calves and was able to walk down the stairs almost normally this a.m.

Lost my right toe nail on Sunday, it peeled off from the left after an epson salt bath.  

  • Calories out: 2895 From lifestyle:2852, From activities:44
  • Health data: RHR: 66 Hours slept: 7

Monday - April 15

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
Sport
  • Stretching
  • 15m

Rolled feet, foam roller, wall stretches and band stretches.

Still sore in calves from Saturday's run, but decided to do body pump tonight anyway.  It worked out, I just knocked the weight down a little.  

  • Calories out: 3259 From lifestyle:2795, From activities:464
  • Health data: RHR: 62 Hours slept: 7

Sunday - April 14

Saturday - April 13

Run
  • 1h 54m 52s
  • 13.17 miles
  • 08m 43s /Mi

Used my Garmin virtual buddy for the first time, only problem was I didn't know who was who. Turned out to be the most hilly course I've done a 1/2 on but I was strong the entire race. The UCAN is definitely working and I'll continue its use.

Sport #1
  • Massage
  • 20m

Post race stretches: Rolled feet, foam roller, band stretches Dr. M.

Dr. Greenapple was there today. Got some good advice too, something I'll try to work on. He said my quads were more engaged today because of the hill work. He can tell I do a lot of squats and lunges, but recommended I use a towel under my heels to get the glutes engaged more. The one leg squats I occasionally do during dry land need to be done WAY more often, something he also recommended. Good day today.

Sport #2
  • Stretching
  • 20m

Post race stretches: Rolled feet, foam roller, band stretches Dr. M.

Dr. Greenapple was there today. Got some good advice too, something I'll try to work on. He said my quads were more engaged today because of the hill work. He can tell I do a lot of squats and lunges, but recommended I use a towel under my heels to get the glutes engaged more. The one leg squats I occasionally do during dry land need to be done WAY more often, something he also recommended. Good day today.

Post:  Half bagel w/peanut butter, banana, 1 scoop of INFINIT Mud w/ decaf coffee.  Once to race site used 1 packet of UCAN.  During race I drank only water and skipped two stations, didn't drink a lot of water on the run, maybe a 1/4 cup at each.  

  • Calories out: 4364 From lifestyle:2737, From activities:1627
  • Health data: Hours slept: 7

Friday - April 12

Sport
  • Massage
  • 30m

Decided to go to the mall to get my feet massaged, no issues, I'd just like to keep it that way.

Took a couple days off because I was getting a little too  tired after work.  

  • Calories out: 2874 From lifestyle:2839, From activities:35
  • Health data: Hours slept: 7

Thursday - April 11

Wednesday - April 10

Run
  • 34m 45s
  • 3.21 miles
  • 10m 50s /Mi

Forgot my HR, not that it mattered.

Another slow run but I felt good, no issues.  It's nice not to wear heavy clothing again.

  • Calories out: 3225 From lifestyle:2821, From activities:404
  • Health data: RHR: 66 Hours slept: 7

wsandford's Training Log


 April 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    
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Upgrade Lifestyle Race Series (Run)
    11/1/2014 Huntersville, North Carolina
  • Huntersville Half Marathon (Run)
    12/13/2014 Huntersville, North Carolina

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals