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

The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 64FLow 42F
  • Temp: 45F
  • Hum: 70%
  • W: 4mph NNW
THURSDAY
Sunny
High 69F
Low 44F
FRIDAY
Sunny
High 74F
Low 47F
SATURDAY
Sunny
High 72F
Low 46F
SUNDAY
Sunny
High 74F
Low 44F

Wednesday - May 1

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.

  • Calories out: 3250 From lifestyle:2767, From activities:483
  • Health data: Hours slept: 7

Tuesday - April 30

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.  

  • Calories out: 3289 From lifestyle:2800, From activities:489
  • Health data: Sick: 3 Hours slept: 7

Monday - April 29

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.

  • Calories out: 3219 From lifestyle:2800, From activities:419
  • Health data: Hours slept: 7

Sunday - April 28

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

  • Calories out: 3818 From lifestyle:2780, From activities:1039
  • Health data: Hours slept: 7

Saturday - April 27

Bike
  • 1h 54m 44s
  • 32.74 miles
  • 17.12 Mi/hr

  • Calories out: 4369 From lifestyle:2763, From activities:1606
  • Health data: Hours slept: 7

Friday - April 26

Thursday - April 25

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. 

  • Calories out: 3312 From lifestyle:2819, From activities:492
  • Health data: RHR: 62 Hours slept: 6

wsandford's Training Log


 May 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

  • 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