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

The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 91FLow 62F
  • Temp: 82F
  • Hum: 40%
  • W: 8mph NNW
TUESDAY
Partly Cloudy
High 82F
Low 61F
WEDNESDAY
Partly Cloudy
High 83F
Low 66F
THURSDAY
Light rain shower
High 84F
Low 65F
FRIDAY
Light rain shower
High 81F
Low 65F

Sunday - June 16

Run
  • 1h 04m 13s
  • 5.48 miles
  • 11m 43s /Mi

Slow run, felt good to get out again.

/Users/williamsandford/Downloads/979925_10201177738507240_498460237_o.jpg

  • Calories out: 3451 From lifestyle:2782, From activities:669

Saturday - June 15

Went out to the Tri Latte Plantation sprint to not only support our club but to see how the relay teams worked out. Well, turns out the relay team idea was a total success. We not only had 1st and 3rd finishes, but it built some strong camaraderie. We'll see if we can do the same for Stumpy Creek and B2B this year. All the pics are posted on FB.

Friday - June 14

Thursday - June 13

Swim
  • 50m
  • 1500.00 yards
  • 03m 19s /100 yards

Got to the pool a little late because I had to write checks for the relay teams we have out at Tri Latte this weekend

Group B

400 Choice/300 Pull/200 Kick/100 Tarzan Drill

8x25 w/:10 rest (1 Drill/1 FAST!, repeat)

200 pull (3/5 breathing pattern by 50)

3 x [use fins:

100 kick w/:15 rest

100 swim w/:15 rest (build to FAST!)]

200 Pull (3/5 breathing pattern by 50)

100 cool down

  • Calories out: 3207 From lifestyle:2801, From activities:406

Wednesday - June 12

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
  • LEGS - Lunges
    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

Light crowd tonight, good class by Jose.

  • Calories out: 3194 From lifestyle:2778, From activities:416

Tuesday - June 11

Monday - June 10

Run
  • 15m
  • 0.88 miles
  • 17m 03s /Mi

Made the mistake of trying to run with Rocky this a.m., then on the second loop his sister Roxi wanted to come along. Next time, I'll just take them both out after my run like I normally do.

Dropped some weight since last Wed and it's the first time I can remember actually eating to gain some weight. I wish I can say this was due to my training, but it's mostly due to stress. I think I should be back to "normal" by next week.

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
  • LEGS - Lunges
    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

Good class tonight with a ton of folks. With my weight at 184 and my strength training coming along, I'm pretty happy with how things are going.

  • Calories out: 3268 From lifestyle:2737, From activities:531

wsandford's Training Log


 June 2013 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals