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

The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 96FLow 69F
  • Temp: 73F
  • Hum: 69%
  • W: 0mph N
FRIDAY
Sunny
High 91F
Low 67F
SATURDAY
Sunny
High 93F
Low 70F
SUNDAY
Light rain shower
High 91F
Low 73F
MONDAY
Patchy rain nearby
High 95F
Low 73F

Friday - May 31

Thursday - May 30

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.

  • Calories out: 3628 From lifestyle:2760, From activities:868

Wednesday - May 29

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
  • LEGS - Lunges
    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.

  • Calories out: 3211 From lifestyle:2793, From activities:418

Tuesday - May 28

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.

  • Calories out: 3773 From lifestyle:2752, From activities:1021

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

wsandford's Training Log


 May 2013 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • August's totals
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  • 2014 totals
  • 2013 totals