If it is important to you, you will find a way.

The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 80FLow 61F
  • Temp: 59F
  • Hum: 100%
  • W: 0mph N
WEDNESDAY
Partly Cloudy
High 82F
Low 62F
THURSDAY
Patchy rain nearby
High 80F
Low 62F
FRIDAY
Light rain
High 71F
Low 55F
SATURDAY
Sunny
High 76F
Low 48F

Saturday - May 25

Bike
  • 3h 21m 44s
  • 47.88 miles
  • 14.24 Mi/hr

Nice group today with Jody, Jeff, Peter, Kevin and Jim. Jody, Kevin and Jim will be in Raleigh next week with me. Moving speed was 17.8 mph. Morning started out very cool but worked into a very nice day to ride.

Run
  • 1h 07m 20s
  • 5.82 miles
  • 05m 11s /Mi

Slow run but for the first time I felt pretty good off the bike.

  • Calories out: 6371 From lifestyle:2623, From activities:3748

Friday - May 24

Thursday - May 23

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

Fake mileage but a great class tonight.

Strength
  • 10m

  • Calories out: 3538 From lifestyle:2772, From activities:766

Wednesday - May 22

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%

  • Calories out: 3211 From lifestyle:2793, From activities:418

Tuesday - May 21

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.

  • Calories out: 3890 From lifestyle:2748, From activities:1142

Monday - May 20

Strength
  • 1h 00m

Cassie filled in for Jose who is very sick.

  • Calories out: 3219 From lifestyle:2800, From activities:419

Sunday - May 19

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.

wsandford's Training Log


 May 2013 
SunMonTueWedThuFriSat
    1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 31 
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

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

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals