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The following equipment is nearing replacement:

Trek Equinox 7 - Trek: 3462.17 / 3000 miles

Concord,NC

Today

Partly cloudy High 65FLow 49F

Temp: 64F
Hum: 32%
W: 0mph N

SUNDAY

Patchy rain possible
High 68F
Low 52F

MONDAY

Moderate rain
High 59F
Low 54F

TUESDAY

Light rain
High 61F
Low 54F

WEDNESDAY

Mist
High 68F
Low 52F

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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

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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.

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Friday - June 14

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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

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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.

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Tuesday - June 11

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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