The following equipment is nearing replacement:
Concord,NC 
Today
Light rain High 47FLow 34F
  • Temp: 45F
  • Hum: 87%
  • W: 12mph N
SUNDAY
Sunny
High 49F
Low 33F
MONDAY
Sunny
High 58F
Low 41F
TUESDAY
Cloudy
High 64F
Low 48F
WEDNESDAY
Sunny
High 69F
Low 53F
Bike
  • 2h 23m 53s
  • 36.51 miles
  • 15.22 Mi/hr

Was able to get out with Doc Farris this Saturday for a very challenging ride. It was a lot of fun.

Run
  • 59m
  • 5.44 miles
  • 10m 50s /Mi

Easy run, no issues.

Kiosk business with Daniel and Ryan. 

HOA Meeting till 10:30 p.m.
Run
  • 30m 44s
  • 3.17 miles
  • 09m 42s /Mi

  • Health data: RHR: 68 Hours slept: 8
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

wsandford's Training Log


 May 2013 
SunMonTueWedThuFriSat
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Time
Distance
Time
  • Huntersville Half Marathon (Run)
    12/13/2014 Huntersville, North Carolina
  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals