The following equipment is nearing replacement:
Concord,NC 
Today
Partly Cloudy High 65FLow 44F
  • Temp: 59F
  • Hum: 55%
  • W: 6mph SSW
SATURDAY
Moderate rain
High 50F
Low 34F
SUNDAY
Sunny
High 55F
Low 32F
MONDAY
Sunny
High 62F
Low 39F
TUESDAY
Partly Cloudy
High 69F
Low 46F
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

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.

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

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

Light crowd tonight, good class by Jose.

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
  • 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.

wsandford's Training Log


 June 2013 
SunMonTueWedThuFriSat
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30      
 
Time
Distance
Time
  • Upgrade Lifestyle Race Series (Run)
    11/1/2014 Huntersville, North Carolina
  • Huntersville Half Marathon (Run)
    12/13/2014 Huntersville, North Carolina
  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals