The following equipment is nearing replacement:
Concord,NC 
Today
Light rain High 56FLow 50F
  • Temp: 45F
  • Hum: 66%
  • W: 0mph N
MONDAY
Sunny
High 71F
Low 43F
TUESDAY
Sunny
High 56F
Low 43F
WEDNESDAY
Light rain
High 46F
Low 37F
THURSDAY
Sunny
High 52F
Low 30F
Bike
  • 1h 15m
  • 15.00 miles
  • 12.00 Mi/hr

Nan didn't show for the spin, but luckily Cassie was in the class so she taught it. Kept an eye on my heart rate, which helped me crank it up.

Run
  • 30m
  • 2.00 miles
  • 15m /Mi

Only got 3 HIIT intervals and I thought we had a power outage. Turns out the guy's treadmill next to me died too. The outlet mine was plugged into was burnt, so I have to think I was just going too fast! I finally found another treadmill that worked to get my "brick" in.

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

Packed class, but that was to be expected. Kind of pushed the envelope today and felt myself getting a little dizzy towards the end. Used the max weights on all sets, but Sherri made it a very tough class.

Not the direction I want to go with my weight. Winter isn't helping. I had a meeting last night with the new club officers going over our website. It went well and I'll stay in the background to help keep the site fresh. Not getting out on the street running isn't helping me, so I need to get back in gear.

Swim
  • 1h 00m
  • 2050.00 yards
  • 02m 59s /100 yards

B
WU 400 choice (ie 150 pull/100 kick/150 drills)
4 x 50 kick
200 pull
9 x 100 free (1 good stroke, 2 faster, 3 fastest) x 3
4 x 50 tarzan down, drill back
CD 100 choice w/ some drills

Having a tough time getting jump started in the New Year. Garmin seems to be working okay. Went to swim on Tuesday morning only to find Nomad didn't open till 8, too late for me because I had to get to work. Yesterday I just got lazy.

Lower back is much better but not 100%, I'll try to see Sullivan tomorrow. I have a club meeting tonight to go over the website, so no spin class or run.

Run
  • 25m
  • 2.00 miles
  • 12m 30s /Mi

HIIT 5 intervals. Still only getting my HR up to 145 at 3 for elevation and 7.0 for speed. I'll bump up the elevation next time.

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

Jose made the class a lot tougher than usual.
Lower back feels better. Il know for sure tomorrow.

Lower back is still an issue and I'll see Dr. Sullivan this week. It's not bad enough where I can't do BP or hit the treadmill tonight. I also need to nail down my goals for 2014.

Swim
  • 1h 00m
  • 2250.00 yards
  • 02m 40s /100 yards

Reese was a no-show, my guess is he was watching football. I'm still glad I committed to meeting him, otherwise I most likely wouldn't have gone. I did a lot more kicking (w/ snorkel) than I normally do and was able to practice some technique I normally don't think about with our group drills. One is pushing my chest out and the other angling my hand entry more outward from my head. Both were pointed out to me by Matt Lee, a Nomad swim coach and very fast swimmer. I'm still having problems with my Garmin loading, so I'll give them a call tomorrow at lunch time.

Still having lower back pain. In thinking about it, I believe it was caused by last week's Body Pump class. It was during the ab side plank exercise I decided to lift my left leg, something I don't normally try to do. Pretty sure that's the cause and I'll see Dr. Sullivan (chiro) next week if it doesn't get any better. I was able to do flip turns on my last swim, where I couldn't on the previous swim. I'm meeting Reese at 1:30 to help him with his swimming, so hopefully I can work some of the pain out. I also don't think sleeping so much the last few days is helping my back.

wsandford's Training Log


 January 2014 
SunMonTueWedThuFriSat
    1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 31 
 
Time
Distance
Time
  • Huntersville Half Marathon (Run)
    12/13/2014 Huntersville, North Carolina
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals