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The following equipment is nearing replacement:

Trek Equinox 7 - Trek: 3462.17 / 3000 miles

Concord,NC

Today

Partly cloudy High 68FLow 52F

Temp: 45F
Hum: 87%
W: 0mph N

MONDAY

Moderate or heavy rain shower
High 59F
Low 54F

TUESDAY

Light rain
High 67F
Low 54F

WEDNESDAY

Light drizzle
High 70F
Low 52F

THURSDAY

Moderate or heavy rain shower
High 65F
Low 50F

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Sunday - November 22

Bike

20m
5.00 miles
15.00 Mi/hr

1-3 hour ride on a flat course. Keep HR in Zone 1-2.

Run

20m
1.90 miles
10m 32s /Mi

First time doing intervals in a LONG time. Treadmill workout, 5 minute warmup, 2 minutes at 7.5, 1 minute EZ, continue until 20 minutes.

Swim

45m
1850.00 yards
02m 26s /100 yards

20 laps free
54 laps breaststroke

Strength

Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.

Had the Garmin set and went to walk out the door and discovered it was raining outside. So, decided to head to NOMAD and workout there. Since my foot feels good, I decided to do intervals on the treadmill. Hopefully all will be well in the a.m.

inspire me (4)

Saturday - November 21

Swim #1

08m 31s
500.00 yards
01m 42s /100 yards

500 yard freestyle (Not official time, but close. Took at least 30" off my PB for a meet

Swim #2

01m 18s
100.00 yards
01m 18s /100 yards

I believe I took 3" off my PB. I'll know for sure once I get the official results.

Swim #3

00m 33s
50.00 yards
01m 06s /100 yards

50 yard Freestyle. Took 5 seconds off my PB. Not official yet.

Great day of swimming with the Masters group today. We won our IM race and everyone had a good time with the six of us attending. I did better in all three events than previous showing, so all the time I'm in the water is starting to pay off. We finished the night with a trip to El Torrino's (sp?) in Chapel Hill. We were all famished from the day of swimming with little to nothing to eat, but the food and service was great. Perfect way to cap off the day. Long drive back to Concord, but well worth it. Looks like our next swim meet will be the end of January for the Sunbelt. I'm looking forward to it.

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Friday - November 20

Swim

1h 00m
2100.00 yards
02m 52s /100 yards

4x200 100 Free, 100 Br
6x100 50 Drill, 50 Kick
8x50 Builds
8x25 1/3, fast, 2/3 EZ
CD: 100 Free

Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

Mark took it easy on us today, since we have the Chapel Hill meet tomorrow. My heel feels okay from last nights run, so far so good.

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 64 Sick: 1 Hours slept: 7 Overall Workout: 3

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Thursday - November 19

Run

38m 40s
3.01 miles
12m 51s /Mi

Another easy jog on a very foggy night, let's see how my foot feels in the a.m. Although I run in my development, I wore a reflective vest to give more visibility.

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Wednesday - November 18

Swim

1h 00m
2400.00 yards
02m 30s /100 yards

3x300 200F, 100 Kick
8x150 75 Drills, 75 Build
4x50 Bucket Drag
CD: 100 Free

Bike

20m 21s
5.00 miles
14.74 Mi/hr

Strength

1h 00m

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Crunches
3
25
25
0
0
ABS - Obliques
2
1
1
0
0
CHEST - Flat Press Wide Grip
3
25
25
35
35
LEGS - Deadlifts
3
25
25
40
40
LEGS - Lunges
2
25
25
15
15
LEGS - Squats, Rythm
3
25
25
45
45
LEGS - Walking Lunges
2
15
15
0
0
SHOULDERS - Clean and Press
3
25
25
35
35
SHOULDERS - Rotator Cuff - Front
3
25
25
8
8
TRICEPS - Reverse Grip Bench
1
25
25
0
0
TRICEPS - Skull crushers
3
25
25
30
30

Great Body Pump class tonight as usual, never gets any easier.

Had about half the Masters there today, must be the holidays approaching. Didn't to my run last night, after walking Rocky and Roxi and cooking dinner, didn't want to get to bed too late. My PF has never been better, so the plan tonight is just to bike for 30 minutes and do the Body Pump class.

Read in the Triathlete magazine about taking caffeine before races. They also said to experiment with the dosage beforehand, so I took 400 mg this a.m. an hour before I started to swim. Didn't feel much of a difference. I'll try it again on Friday and this Saturday's swim meet in Chapel Hill.

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 62 Sick: 1 Hours slept: 7 Overall Workout: 3

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Tuesday - November 17

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Monday - November 16

Swim

1h 00m
1800.00 yards
03m 20s /100 yards

500 Free
400 Mix
300 Kick
4x50 1 Arm Drill
4x50 Stroke Drill
4x50 Pause Drill
100 PVC w/ball bearing (Hip Drill)
With the meet this weekend, Mark is taking it easy on us.

Easy swim today. Did do the one arm drill, both L and R and I'm beginning to get the hang of it. The biggest thing, that is helping me, is to just relax when doing it. Makes a big difference.