The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 51FLow 37F
  • Temp: 55F
  • Hum: 19%
  • W: 0mph N
SUNDAY
Patchy rain nearby
High 55F
Low 50F
MONDAY
Sunny
High 71F
Low 43F
TUESDAY
Partly Cloudy
High 56F
Low 41F
WEDNESDAY
Light rain
High 46F
Low 35F
Run
  • 29m 32s
  • 3.10 miles
  • 09m 32s /Mi

Having some trouble uploading my info to BT, Garmin Connect works fine.

Sport
  • Stretching
  • 10m

Rolled feet
Band stretches, all post run.

  • Health data: RHR: 63 Hours slept: 7
Swim
  • 1h 00m
  • 2900.00 yards
  • 02m 04s /100 yards

Coach Franci recommended our swim group do longer swims to prepare for the upcoming Raleigh event. It wasn't as boring swimming with our group and the hour still went quick.

Bike
  • 1h 15m
  • 16.00 miles
  • 14.77 Mi/hr

Got there a little early to warm up. I also stretched in the weight room prior.
Fake mileage.

Run
  • 05m
  • 0.67 miles
  • 07m 28s /Mi

Short brick, but a brick nevertheless.

Sport
  • Stretching
  • 10m

Rolled feet.
Wall stretch.
Foam roller.

Doc Sullivan, Scott G., Marc D., Jim, Kevin, Ryan, Amy, and Jeff were there.

The combination of a 30 minute massage, lightweight in BP and my T.E.N.S unit running all night on my left hip did the trick.  No pain at all today.  The plan is to spin tonight at Nomad and run.

  • Health data: Hours slept: 7
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
    20
    20
  • LEGS - Squats, Rythm
    3
    25
    25
    20
    20
  • 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
Sport #1
  • Massage
  • 30m

Rolled feet,
Wall stretches
Foam roller.
Got lucky and worked in a massage just before BP. It worked .

Sport #2
  • Stretching
  • 10m

Rolled feet,
Wall stretches
Foam roller.
Got lucky and worked in a massage just before BP. It worked .

Left hip still bruised, so I didn't run this a.m.  It flared up yesterday afternoon, so it was either caused by yesterday's morning swim or Monday night's BP.  I used the foam roller this a.m. which made it feel better.  Sitting just seems to aggravate it, walking around makes it feel better.  I'll go to BP tonight and use lighter weight hoping to work it out.Hip bothered me all day. Saw Eric and he did some deep tissue work and did a nice job with it. Took and Epsom salt bath just before bed too. We'll see what tomorrow brings.

  • Health data: Hours slept: 7
Swim
  • 1h 00m
  • 1700.00 yards
  • 03m 32s /100 yards

Group B

WU:

10 min warm up

4 x 50 - 25 drill/25 easy

MS:

300 - pull @ moderate pace - practice breathing pattern and sighting 1x/lap

2 x 150 - indian swim and drafting

4 x 75 - 50 fast/25 easy :15 sr

6 x 50 - hold pace on :15 sr

12 x 25 - sprint :30 sr

Alli, Scott G., Doc Sullivan, Marc D., Timothy, Jim, Kevin, Ryan, Chris and Peter were all there this a.m.

 

Might have injured my left hip last night with the lunge track.  Was going down a little farther than I normally do and using 25 pounds.  Seems more like I just bruised it.  I'm logging it here so I can keep track to see how long it takes to heal.  

  • Health data: Sick: 3 Hours slept: 7
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

Super packed class tonight, most I've seen in awhile.

  • Health data: Hours slept: 7
Bike
  • 40m 02s
  • 12.00 miles
  • 17.99 Mi/hr
Run
  • 26m 10s
  • 3.10 miles
  • 08m 26s /Mi
Swim
  • 09m 43s
  • 500.00 yards
  • 01m 56s /100 yards

  • Health data: Hours slept: 7
Bike
  • 1h 54m 44s
  • 32.74 miles
  • 17.12 Mi/hr

  • Health data: Hours slept: 7

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
  • October's totals
  • 2014 totals
  • 2013 totals