The following equipment is nearing replacement:
Concord,NC 
Today
Light rain shower High 82FLow 66F
  • Temp: 79F
  • Hum: 61%
  • W: 8mph SSW
MONDAY
Patchy light rain in area with thunder
High 84F
Low 65F
TUESDAY
Moderate or heavy rain shower
High 76F
Low 59F
WEDNESDAY
Overcast
High 74F
Low 51F
THURSDAY
Sunny
High 66F
Low 47F
Swim
  • 50m
  • 1950.00 yards
  • 02m 18s /100 yards

With IMR around the corner, lets warm up and then get a long distance swim in. Focus mainly on your sighting and technique. You can throw some speed play in there to get the heart rate going. See you guys in the morning.

Tuesday 5/28
Group A + B
WU:

500 - choice
400 - 50 drill/50 swim
300 - pull
200 - kick
100 - IM
MS:

1200 - do some speedplay throughout

focus on technique and practice sighting

WD:

100 easy

We had Jeff, Ian, Amy, Scott G., Kevin P., Chris, Doc S and Marc there this a.m.

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

Spin Class, fake miles, legs didn't feel strong at all in the beginning. I believe it was from the weekend and the workout I did with my son on Monday.

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%

wsandford's Training Log


 May 2013 
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Time
Distance
Time
  • Augusta 70.3 (Triathlon)
    9/25/2016 Augusta, Georgia
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