The following equipment is nearing replacement:
Concord,NC 
Today
Light rain High 51FLow 33F
  • Temp: 41F
  • Hum: 87%
  • W: 14mph N
SUNDAY
Sunny
High 50F
Low 30F
MONDAY
Sunny
High 64F
Low 42F
TUESDAY
Sunny
High 65F
Low 47F
WEDNESDAY
Sunny
High 68F
Low 46F
Swim
  • 1h 00m
  • 2100.00 yards
  • 02m 52s /100 yards

Tomorrow will be Chris's workout from Friday. It was originally 4k so I changed it a little bit. It's still a long set, so try to get as much in as possible. Maybe group B can do 400's and group C can do 300's. See you all in the morning.

1000 w/u
-600 swim choice
-300 kick, alternative flutter & dolphin/breast

-100 scull

4x500
1) 5x100 trying to keep same pace (pull buoy or not) 80%
2) 4x125 alternate hard/easy by 125 (compare time to #1)
3) Kick w. fins, alternate by 100s
4) 2x250 pull full gear build each 250
5) 500 swim keeping same stroke count on each 25

100 easy wd

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

Good spin class with Wendy tonight. Barely made it to the class.

My female dog Roxi was diagnosed with diabetes today.  She hasn't been herself for the past week and is sitting in the hospital tonight.  Hopefully I can get her home tomorrow.  It really pulls at the heartstrings to see her there.  

  • Health data: RHR: 62 Hours slept: 6
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

wsandford's Training Log


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