The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 53FLow 38F
  • Temp: 37F
  • Hum: 70%
  • W: 0mph N
SUNDAY
Light rain
High 57F
Low 52F
MONDAY
Sunny
High 68F
Low 44F
TUESDAY
Partly Cloudy
High 58F
Low 43F
WEDNESDAY
Light rain
High 41F
Low 35F
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
    20
    20
  • LEGS - Squats, Rythm
    3
    25
    25
    20
    20
  • 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 #1
  • Massage
  • 30m

Rolled feet,
Wall stretches
Foam roller.
Got lucky and worked in a massage just before BP. It worked .

Sport #2
  • Stretching
  • 10m

Rolled feet,
Wall stretches
Foam roller.
Got lucky and worked in a massage just before BP. It worked .

Left hip still bruised, so I didn't run this a.m.  It flared up yesterday afternoon, so it was either caused by yesterday's morning swim or Monday night's BP.  I used the foam roller this a.m. which made it feel better.  Sitting just seems to aggravate it, walking around makes it feel better.  I'll go to BP tonight and use lighter weight hoping to work it out.Hip bothered me all day. Saw Eric and he did some deep tissue work and did a nice job with it. Took and Epsom salt bath just before bed too. We'll see what tomorrow brings.

  • Health data: Hours slept: 7
Swim
  • 1h 00m
  • 1700.00 yards
  • 03m 32s /100 yards

Group B

WU:

10 min warm up

4 x 50 - 25 drill/25 easy

MS:

300 - pull @ moderate pace - practice breathing pattern and sighting 1x/lap

2 x 150 - indian swim and drafting

4 x 75 - 50 fast/25 easy :15 sr

6 x 50 - hold pace on :15 sr

12 x 25 - sprint :30 sr

Alli, Scott G., Doc Sullivan, Marc D., Timothy, Jim, Kevin, Ryan, Chris and Peter were all there this a.m.

 

Might have injured my left hip last night with the lunge track.  Was going down a little farther than I normally do and using 25 pounds.  Seems more like I just bruised it.  I'm logging it here so I can keep track to see how long it takes to heal.  

  • Health data: Sick: 3 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

Super packed class tonight, most I've seen in awhile.

  • Health data: Hours slept: 7
Bike
  • 40m 02s
  • 12.00 miles
  • 17.99 Mi/hr
Run
  • 26m 10s
  • 3.10 miles
  • 08m 26s /Mi
Swim
  • 09m 43s
  • 500.00 yards
  • 01m 56s /100 yards

  • Health data: Hours slept: 7
Bike
  • 1h 54m 44s
  • 32.74 miles
  • 17.12 Mi/hr

  • Health data: Hours slept: 7
Swim
  • 1h 00m
  • 2300.00 yards
  • 02m 37s /100 yards

Thursday 4/25
Group B

WU:
400 - 75 swim/25 kick
6 x 50 - 25 drill/25 easy
6 x 50 - under/over

MS:
6 x 100 - 2 on 1:50
2 on 1:40
1 easy 2:30
1 fast

3 x 200 - pull descend 1-3

Sprints if time

WD:

100 easy

Had a great turnout today with Ryan, Amy, Chris, Timothy, Jeff with his daughter, Peter, Kevin Parks, Scott G. and Doc Sullivan.  I also brought in all the children's uniforms that arrived from Nimblewear yesterday.  So, all eight children will be in full uniform for this Saturday's Birkdale Animal Kid's Triathlon Series event.  They'll look very sharp with our new uniform.  

Felt good to get back into the water today, I took the last week or so off. 

  • Health data: RHR: 62 Hours slept: 6

wsandford's Training Log


 May 2013 
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Time
Distance
Time
  • Huntersville Half Marathon (Run)
    12/13/2014 Huntersville, North Carolina
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