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

The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 64FLow 42F
  • Temp: 46F
  • Hum: 76%
  • W: 6mph NNW
THURSDAY
Sunny
High 69F
Low 44F
FRIDAY
Sunny
High 74F
Low 47F
SATURDAY
Sunny
High 72F
Low 46F
SUNDAY
Sunny
High 74F
Low 44F

Monday - May 27

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.

  • Calories out: 3465 From lifestyle:2768, From activities:696

Sunday - May 26

Run
  • 31m 21s
  • 3.20 miles
  • 09m 48s /Mi

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

  • Calories out: 3216 From lifestyle:2816, From activities:400

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

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

  • Upgrade Lifestyle Race Series (Run)
    11/1/2014 Huntersville, North Carolina
  • Huntersville Half Marathon (Run)
    12/13/2014 Huntersville, North Carolina

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals