The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 52FLow 33F
  • Temp: 52F
  • Hum: 40%
  • W: 0mph N
FRIDAY
Sunny
High 53F
Low 40F
SATURDAY
Patchy rain nearby
High 42F
Low 36F
SUNDAY
Sunny
High 54F
Low 41F
MONDAY
Moderate rain
High 45F
Low 41F
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.  

  • Health data: RHR: 66 Hours slept: 7
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.  

  • Health data: RHR: 62 Hours slept: 7
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.  

  • Health data: Hours slept: 7
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.  

  • Health data: Hours slept: 7
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.

  • 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    
 
Time
Distance
Time
  • December's totals
  • November's totals
  • 2014 totals
  • 2013 totals