The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 49FLow 34F
  • Temp: 43F
  • Hum: 75%
  • W: 0mph N
SUNDAY
Sunny
High 49F
Low 37F
MONDAY
Light drizzle
High 42F
Low 39F
TUESDAY
Moderate or heavy rain in area with thunder
High 55F
Low 49F
WEDNESDAY
Moderate rain
High 66F
Low 38F
Run
  • 51m 09s
  • 6.20 miles
  • 08m 15s /Mi

Perfect weather, a little warmer than I expected. Maintained a decent pace I hope to stay close to at Raleigh next month.

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - DB Curls
    3
    5
    6
    60
    60
  • 6
    15
    15
    25
    25
  • CHEST - Pushups (FB)
    1
    44
    44
    188
    188
  • SHOULDERS - Standing DB Press
    3
    15
    15
    40
    40
  • TRICEPS - Overhead Cable Extensions
    3
    15
    15
    45
    45
  • 3
    15
    15
    45
    45

Worked out with oldest son Robert after the 10K. It's always good to spend some time with him there.

Finished the Ourboy''s 10k today, a race our tri club sponsored this year. Very well organized with a ton of volunteers.

  • Health data: RHR: 64 Hours slept: 7
Bike
  • 1h 20m
  • 20.00 miles
  • 15.00 Mi/hr

Fake mileage, good spin class with Wendy and Nan. Light attendance.

Sport #1
  • Chiropractic
  • 25m

Chiro: Rollers, ice pack on back for 15 minutes, 10 minutes with Doc Sullivan. I was definitely due for an adjustment, neck, hips and back. Felt great.

Massage: Seems I'm well hydrated, a first for me with a massage. Just a few trouble spots, all worked out. Left hip feels much better.

Sport #2
  • Massage
  • 1h 00m

Chiro: Rollers, ice pack on back for 15 minutes, 10 minutes with Doc Sullivan. I was definitely due for an adjustment, neck, hips and back. Felt great.

Massage: Seems I'm well hydrated, a first for me with a massage. Just a few trouble spots, all worked out. Left hip feels much better.

Ourboys 10k scheduled for Saturday morning.

  • Health data: RHR: 68 Hours slept: 5
Run
  • 40m
  • 4.00 miles
  • 10m /Mi

Warm-up for body pump.

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

Another packed class tonight. Jose has some lower back problems but he still had a great class.

Just couldn't get out of bed to run this a.m., it  wasn't raining either so no excuse.

  • Health data: RHR: 62 Hours slept: 6
Swim
  • 1h 00m
  • 1750.00 yards
  • 03m 26s /100 yards

Group A + B
WU:
600 - 200 swim/100 kick/100 drill/200 swim
4 x 50 - odd - single arm , even - finger tip drag

MS:
4 x (4 x 50 rd 1 - 1 fast, 3 moderate
( rd 2 - 2 fast, 2 moderate
( rd 3 - 3 fast, 1 moderate
( rd 4 - 4 fast
(200 - mile race pace
(:60 rest then next round

We’ll do some relays at the end.
WD:
100 easy

Bike
  • 1h 00m
  • 15.00 miles
  • 15.00 Mi/hr

Nomad spin with Wendy who did a great job with the new release. Brought Garmin but not my HR monitor.

Great showing today with Alex, Kevin B., Scott G., Doc Sullivan, Amy, Chris, Ryan, Timothy, Jeff, Kevin, and Jim.  This group setting really helps, I did not feel like swimming this a.m. but the peer pressure gives you no choice.  

Spin tonight.  

  • Health data: RHR: 63 Hours slept: 7
Bike
  • 30m
  • 4.00 miles
  • 8.00 Mi/hr

Warm-up prior to Body Pump

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
    25
    25
  • 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 tonight, most I've seen for awhile. Left hip is still bothering, more a nuisance than anything else. I'll make an appointment this Thursday to see Doc Sullivan and get some deep tissue work done there too.

  • Health data: RHR: 64 Hours slept: 7

wsandford's Training Log


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