The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 49FLow 37F
  • Temp: 41F
  • Hum: 81%
  • W: 0mph N
MONDAY
Light drizzle
High 42F
Low 39F
TUESDAY
Moderate or heavy rain in area with thunder
High 55F
Low 49F
WEDNESDAY
Moderate rain
High 66F
Low 38F
THURSDAY
Sunny
High 51F
Low 38F
Run
  • 40m
  • 4.00 miles
  • 10m /Mi

Warm-up for body pump.

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

Another packed class tonight. Jose has some lower back problems but he still had a great class.

Just couldn't get out of bed to run this a.m., it  wasn't raining either so no excuse.

  • Health data: RHR: 62 Hours slept: 6
Swim
  • 1h 00m
  • 1750.00 yards
  • 03m 26s /100 yards

Group A + B
WU:
600 - 200 swim/100 kick/100 drill/200 swim
4 x 50 - odd - single arm , even - finger tip drag

MS:
4 x (4 x 50 rd 1 - 1 fast, 3 moderate
( rd 2 - 2 fast, 2 moderate
( rd 3 - 3 fast, 1 moderate
( rd 4 - 4 fast
(200 - mile race pace
(:60 rest then next round

We’ll do some relays at the end.
WD:
100 easy

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

Nomad spin with Wendy who did a great job with the new release. Brought Garmin but not my HR monitor.

Great showing today with Alex, Kevin B., Scott G., Doc Sullivan, Amy, Chris, Ryan, Timothy, Jeff, Kevin, and Jim.  This group setting really helps, I did not feel like swimming this a.m. but the peer pressure gives you no choice.  

Spin tonight.  

  • Health data: RHR: 63 Hours slept: 7
Bike
  • 30m
  • 4.00 miles
  • 8.00 Mi/hr

Warm-up prior to Body Pump

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
    25
    25
  • 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 tonight, most I've seen for awhile. Left hip is still bothering, more a nuisance than anything else. I'll make an appointment this Thursday to see Doc Sullivan and get some deep tissue work done there too.

  • Health data: RHR: 64 Hours slept: 7
Bike
  • 1h 36m 36s
  • 20.74 miles
  • 12.88 Mi/hr

Went out with Pancham and Steve this morning, both new riders. Very windy and cold and I didn't change out my Zipps. They both did fine.

  • Health data: RHR: 63 Hours slept: 7
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

wsandford's Training Log


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