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Concord,NC 
Today
Sunny High 49FLow 29F
  • Temp: 32F
  • Hum: 74%
  • W: 0mph N
SATURDAY
Sunny
High 51F
Low 40F
SUNDAY
Heavy rain
High 57F
Low 52F
MONDAY
Sunny
High 68F
Low 46F
TUESDAY
Sunny
High 65F
Low 37F
Run
  • 29m 46s
  • 3.14 miles
  • 09m 28s /Mi

Was supposed to do a light swim but decided to run instead. Legs feel very good, no issues to report.

Bike
  • 1h 10m
  • 12.00 miles
  • 10.29 Mi/hr

Nomad spin class, fake miles.

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
    35
    35
  • BICEPS - Straight Bar Standing
    3
    25
    25
    40
    40
  • CHEST - Flat Press Wide Grip
    3
    25
    25
    35
    35
  • 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
    35
    35
  • SHOULDERS - Rotator Cuff - Front
    1
    25
    25
    15
    15
  • TRICEPS - Back Dips
    1
    20
    20
    0
    0
  • TRICEPS - Skull crushers
    3
    25
    25
    35
    35

Classes are still packed. Went very light on the weights tonight.

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.

wsandford's Training Log


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Time
Distance
Time
  • Huntersville Half Marathon (Run)
    12/13/2014 Huntersville, North Carolina
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