The following equipment is nearing replacement:
Concord,NC 
Today
Partly Cloudy High 66FLow 46F
  • Temp: 61F
  • Hum: 51%
  • W: 0mph N
SATURDAY
Moderate rain
High 47F
Low 33F
SUNDAY
Sunny
High 55F
Low 33F
MONDAY
Sunny
High 62F
Low 41F
TUESDAY
Sunny
High 69F
Low 46F
Swim
  • 11m 15s
  • 600.00 yards
  • 01m 53s /100 yards

Did a 100 and 500 today, learned alot and had fun.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 60 Sick: 1 Hours slept: 8 Overall Workout: 3
Swim
  • 04m 10s
  • 200.00 yards
  • 02m 05s /100 yards
Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    2
    25
    25
    0
    0
  • CHEST - Flat Press Wide Grip
    3
    25
    25
    30
    30
  • LEGS - Deadlifts
    3
    25
    25
    30
    30
  • 2
    25
    25
    0
    15
  • LEGS - Squats, Rythm
    3
    25
    25
    30
    30
  • SHOULDERS - Clean and Press
    3
    25
    25
    30
    30
  • SHOULDERS - Rotator Cuff - Front
    3
    25
    25
    7
    7
  • TRICEPS - Dumbell Kickbacks
    1
    20
    20
    7
    7
  • TRICEPS - Skull crushers
    3
    25
    25
    30
    30

Decided to do the PNB before the meet today. I'm writing this after the meet and still glad I did the workout.

Saturday, after the PNB I had a little trouble finding the Mecklenberg Aquatic Center, but finally did get there. Missed the 50 breast stroke and the 50 yard freestyle. The simple reason was that I thought I had enough time for the event and didn't. The lesson learned there is to sit next to the staging area during the prior event.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 60 Sick: 1 Hours slept: 8 Overall Workout: 3
Swim
  • 1h 00m
  • 2000.00 yards
  • 03m /100 yards

600 Free
200 Kick w/zoomers
8 x 75 Drill T=600
6 x 50 Fast, 50 Ez T=600
Practice Starts 3

Good practice this a.m. My freestyle stroke seems to be getting more comfortable and relaxed, but my speed isn't anywhere near what I would hope it would be at this point. Sunbelt meet tomorrow, Mecklenburg Aquatic Center, downtown.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 60 Sick: 1 Hours slept: 8 Overall Workout: 3
Swim
  • 1h 00m
  • 2100.00 yards
  • 02m 52s /100 yards

900 Yards Fr, Dr, Kick
300 Brstk, 300 Bkstk, 600 Free

Strength
  • 1h 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    2
    25
    25
    0
    0
  • CHEST - Flat Press Wide Grip
    3
    25
    25
    30
    30
  • LEGS - Deadlifts
    3
    25
    25
    30
    30
  • 2
    25
    25
    0
    15
  • LEGS - Squats, Rythm
    3
    25
    25
    30
    30
  • SHOULDERS - Clean and Press
    3
    25
    25
    30
    30
  • SHOULDERS - Rotator Cuff - Front
    3
    25
    25
    7
    7
  • TRICEPS - Dumbell Kickbacks
    1
    20
    20
    7
    7
  • TRICEPS - Skull crushers
    3
    25
    25
    30
    30

Good PNB class tonight, used 5 extra pounds for the deadlift portion and clean and presses.

Finally got to the pool a little early. My backstroke is still terrible, Mark suggested doing the practice drills where I kick on my back and then do a fer backstrokes, repeat. Good drill work today, I'm making positive changes in my freestyle and I'm getting more confident with the strokes.

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 2 RHR: 60 Sick: 1 Hours slept: 7.5 Overall Workout: 3
Swim
  • 1h 00m
  • 2250.00 yards
  • 02m 40s /100 yards

6x150 75 F 75 Drill T=900
2 Rds 75 K Onback
200 Drill
400 IM T= 1350
Grand Total 2250

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    2
    25
    25
    0
    0
  • CHEST - Flat Press Wide Grip
    3
    25
    25
    30
    30
  • LEGS - Deadlifts
    3
    25
    25
    30
    30
  • 2
    25
    25
    0
    15
  • LEGS - Squats, Rythm
    3
    25
    25
    30
    30
  • SHOULDERS - Clean and Press
    3
    25
    25
    30
    30
  • SHOULDERS - Rotator Cuff - Front
    3
    25
    25
    7
    7
  • TRICEPS - Dumbell Kickbacks
    1
    20
    20
    7
    7
  • TRICEPS - Skull crushers
    3
    25
    25
    30
    30
Good drill work today, stamina up, felt good. Mark said on my back, when kicking, try not to get too much knee action going. I definitely need more practice on my back kick. That's what the weekends are for.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 RHR: 60 Sick: 1 Hours slept: 6 Overall Workout: 3

wsandford's Training Log


 January 2009 
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
  • 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