The following equipment is nearing replacement:
Concord,NC 
Today
Heavy rain High 56FLow 51F
  • Temp: 41F
  • Hum: 87%
  • W: 0mph N
MONDAY
Sunny
High 70F
Low 45F
TUESDAY
Sunny
High 55F
Low 39F
WEDNESDAY
Light rain
High 39F
Low 30F
THURSDAY
Sunny
High 53F
Low 30F
Run
  • 31m 21s
  • 3.20 miles
  • 09m 48s /Mi

Wanted to get an easy run in before the boys came over.

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.

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.

wsandford's Training Log


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