The following equipment is nearing replacement:
Concord,NC 
Today
Patchy rain nearby High 43FLow 40F
  • Temp: 37F
  • Hum: 100%
  • W: 8mph NNE
TUESDAY
Light drizzle
High 53F
Low 49F
WEDNESDAY
Light rain
High 68F
Low 46F
THURSDAY
Sunny
High 56F
Low 35F
FRIDAY
Sunny
High 58F
Low 38F
Swim
  • 30m
  • 1200.00 yards
  • 02m 30s /100 yards

Long course pool Moss Creek.

Strength
  • 1h 00m

Worked out with Robert for an hour at Nomad, one-leg squats, dumb bell bench, incline dumb bell bench, curl machine, tricep push outs, pushups.

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.

wsandford's Training Log


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