The following equipment is nearing replacement:
Concord,NC 
Today
Partly Cloudy High 49FLow 30F
  • Temp: 43F
  • Hum: 56%
  • W: 6mph N
FRIDAY
Sunny
High 45F
Low 31F
SATURDAY
Sunny
High 55F
Low 37F
SUNDAY
Sunny
High 59F
Low 44F
MONDAY
Sunny
High 63F
Low 48F
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. Pancham is doing much better and he's staying with it.

  • Health data: RHR: 68 Hours slept: 5
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

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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  • 2013 totals