The following equipment is nearing replacement:
Concord,NC 
Today
Partly Cloudy High 97FLow 68F
  • Temp: 75F
  • Hum: 78%
  • W: 4mph SW
TUESDAY
Partly Cloudy
High 95F
Low 70F
WEDNESDAY
Sunny
High 101F
Low 70F
THURSDAY
Sunny
High 101F
Low 69F
FRIDAY
Sunny
High 100F
Low 74F

Bike
  • 1h 15m
  • 15.00 miles
  • 12.00 Mi/hr

Fake mileage but a great class tonight.

Strength
  • 10m

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

Packed class again, Jose still not 100%

Swim
  • 54m 49s
  • 2075.00 yards
  • 02m 38s /100 yards

Doc Sullivan was not there, which was unusual. Kevin B., Scott G., Ryan, Ian, Jeff, Amy and Jim.

Group B

WU:

10 min choice

4 x 50 - kick

4 x 50 - drill

4 x 50 - build

MS:

6 x 100 - 1 - 3 - 2:00

4 - 6 - 1:50

300 - Pull brth 3 / 5 by 50

4 x 50 - hold pace - 1:15


Sprints

WD:

100 easy

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

Fake mileage in spin class.

Strength
  • 1h 00m

Cassie filled in for Jose who is very sick.

My son and his wife came over today, so we decided to clean, wax and detail the cars.  Soon after it poured and continued to pour rain all day.  Looks like it will do the same for most of the week, so if it's not raining in the a.m. I plan to run.
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.

wsandford's Training Log


 May 2013 
SunMonTueWedThuFriSat
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26 27 28 29 30 31 
 
Time
Distance
Time
  • July's totals
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