Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BStarRacing-CJ

In the 28 days ending Feb 28, 2014:

activity # timemileskm+ft
  Bike13 28:44:27 546.55(19.0/h) 879.59(30.6/h) 33817
  Mountain Bike9 27:57:18 348.75(12.5/h) 561.26(20.1/h) 47720
  Swim5 3:00:00 5.28(34:05) 8.5(21:11)
  Stretching4 2:55:00
  Run4 2:01:25 16.35(7:26) 26.31(4:37) 539
  Weights3 1:55:00
  Total38 66:33:10 916.93 1475.66 82076
averages - sleep:10.4 weight:158.1lbs

«»
5:27
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Thursday Feb 27, 2014 #

6 AM

Bike 1:06:00 [2] 20.15 mi (18.3 mph) +485ft
ahr:111 slept:7.0 weight:158lbs

Easy recovery spin on the computer trainer

Wednesday Feb 26, 2014 #

Weights 30:00 [3]
slept:8.0 weight:159lbs

Wendler Strength Training
Fromt Squats 3 x 10 warm up
3 x 5 reps ending with 150#

Push Press 3 x 10 warm up
3 x 5 ending with 75#
9 AM

Bike 2:12:30 [3] 44.6 mi (20.2 mph) +3800ft
ahr:130 max:151 slept:8.0 weight:159lbs

3 x 10 minute tempo efforts with 5 minute rest..

Tuesday Feb 25, 2014 #

7 AM

Run 25:00 [3] 3.15 mi (7:56 / mi)
slept:7.0 weight:159lbs

Run on the Alter G at 70% BW

Monday Feb 24, 2014 #

12 PM

Swim 25:00 [3] 0.7 mi (35:42 / mi)
slept:8.0 weight:159lbs

Easy recovery swim..
4 PM

Weights 35:00 [3]
slept:8.0 weight:159lbs

Back Squats 3 x 12 warm up
Then 3 x 5 reps ending with 205#

Dead Lifts 4 x 20 reps increased speed/form with 135#

Sunday Feb 23, 2014 #

11 AM

Mountain Bike 4:46:00 [3] 58.0 mi (12.2 mph) +9030ft
ahr:121 max:148 slept:7.5 weight:159lbs

Endurance miles to end this block of training with some good climbing. Legs are toast..time for some recovery

Saturday Feb 22, 2014 #

Event: Harding MTB TT
 
9 AM

Mountain Bike 30:00 [3] 6.1 mi (12.2 mph) +975ft
slept:6.5 weight:158lbs

harding tt warm up with Rob, Jon, Jonny O' Mara,..

Mountain Bike 4:30:00 [3] 55.0 mi (12.2 mph) +8300ft
ahr:135 max:173 slept:6.5 weight:158lbs

Harding TT and then some endurance up to the peak and Maple Springs. Got up Harding in 59:30...legs felt like crap but stoked to break an hour, Came 4th in the CAT 1 Masters 40-49 and 10th overall, I think I have a 55-56 minute in me...just not today. PR'd up the Peak as well from Harding gate..made it in 1:30. Lot's of solid climbing today..

Friday Feb 21, 2014 #

10 AM

Mountain Bike 1:45:00 [3] 23.3 mi (13.3 mph) +2550ft
ahr:125 slept:7.5 weight:159lbs

Endurance miles on the MTB up Dunn Road and back to the house in PS.

Thursday Feb 20, 2014 #

6 AM

Swim 40:00 [3] 1.15 mi (34:47 / mi)
slept:7.0 weight:159lbs

2,000 yard easy swim
1 PM

Bike 2:01:00 [3] 40.1 mi (19.9 mph) +2600ft
ahr:129 max:168 slept:7.0 weight:158lbs

Power Intervals on lower portion of Highway 74. 5 x 3 minutes holding 370-380 watts with 100 cadence...done with this block..

Wednesday Feb 19, 2014 #

1 PM

Bike 1:52:26 [5] 38.3 mi (20.4 mph) +2120ft
ahr:136 max:170 slept:8.0 weight:159lbs

Power intervals at the bottom of Highway 74 in PS
AVG WATTS = 217
Normalized = 252
7 PM

Stretching 1:00:00 [3]
slept:8.0 weight:159lbs

Lower body stretch over...

Tuesday Feb 18, 2014 #

6 AM

Swim 40:00 [3] 1.25 mi (32:00 / mi)
slept:7.0 weight:158lbs

2200 yard recovery swim at PS aquatic center
2 PM

Bike 1:12:00 [3] 21.2 mi (17.7 mph) +725ft
slept:7.5 weight:158lbs

Recovery spin...
4 PM

Stretching 35:00 [3]
slept:7.0 weight:158lbs

Hips and hamstrings

Monday Feb 17, 2014 #

2 PM

Run 36:00 [3] 4.6 mi (7:50 / mi) +314ft 7:21 / mi
slept:7.5 weight:158lbs

Easy recovery run...did I really use to drop 50-70 miles a week with no problem??? Have zero running legs..
3 PM

Stretching 50:00 [3]
slept:7.5 weight:158lbs

Nice stretching and abd session...

Sunday Feb 16, 2014 #

6 AM

Bike 5:27:00 [3] 104.0 mi (19.1 mph) +8400ft
ahr:140 max:170 slept:7.0 weight:158lbs

Long ride out in PS..rode from the house in PS proper to Laquinta cove..up highway 74...on the 111 for a bite then finished with a climb up the Tram.
AVG WATTS = 239
Normalized = 271
C • damn... 2

Saturday Feb 15, 2014 #

7 AM

Bike 1:05:00 [2] 18.3 mi (16.9 mph) +1076ft
ahr:102 max:118 slept:7.6 weight:157lbs

Easy recovery spin in PS...
C • Annenberg Mansion 2
10 AM

Stretching 30:00 [3]

Hips and lower legs...its been a little while..

Friday Feb 14, 2014 #

8 AM

Mountain Bike 2:06:00 [3] 31.0 mi (14.8 mph) +3700ft
slept:7.0 weight:158lbs

Endurance miles in el moro

Thursday Feb 13, 2014 #

5 AM

Bike 1:51:31 [3] 33.7 mi (18.1 mph) +2070ft
slept:7.0 weight:158lbs

Intervals at the crack of dawn..

Wednesday Feb 12, 2014 #

9 AM

Bike 2:40:00 [4] 50.6 mi (19.0 mph) +3241ft
ahr:131 max:166 slept:9.0 weight:158lbs

Power intervals up Jamboree and then some extra miles at the end..
AVG WATTS = 213
Normalized = 261
MAX WATTS = 990

Tuesday Feb 11, 2014 #

5 AM

Bike 1:21:00 [2] 23.2 mi (17.2 mph) +890ft
ahr:112 slept:7.0 weight:158lbs

Easy recovery spin in the fog...

Monday Feb 10, 2014 #

6 AM

Swim 40:00 [3] 1.13 mi (35:23 / mi)
slept:7.0 weight:158lbs

Easy swim to shake out the legs and back
2 PM

Weights 50:00 [3]
slept:7.0 weight:158lbs

Front squats warm up 3 x 12 with 65#
3 x 5 reps ending with 155#
Box Jumps 3 x 10 20" box height
Dead Lifts 4 x 10 with 135#
TB Abs 4 x 100 reps

Sunday Feb 9, 2014 #

8 AM

Bike 4:20:00 [3] 81.1 mi (18.7 mph) +6100ft
slept:7.0 weight:158lbs

Endurance miles in PS with Gritters for most of the ride.

Saturday Feb 8, 2014 #

10 AM

Mountain Bike 4:14:00 [3] 48.5 mi (11.5 mph) +4875ft
ahr:131 max:162 slept:7.0 weight:157lbs

BlackStar training camp day #2....single track madness in PS. Challenging single track routes out in PS...amazing ride with the crew today.

Friday Feb 7, 2014 #

12 PM

Mountain Bike 3:20:00 [3] 35.2 mi (10.6 mph) +5000ft
ahr:137 max:172 slept:7.0 weight:157lbs

Team camp Ride #1 in PS... good climbing. Good technical down hills.

Thursday Feb 6, 2014 #

6 AM

Mountain Bike 37:18 [2] 9.35 mi (15.0 mph) +175ft
slept:7.0 weight:158lbs

Easy spin on Epic WC...team camp tomorrow in PS.
C • WC 2

Wednesday Feb 5, 2014 #

10 AM

Bike 1:58:00 [4] 38.8 mi (19.7 mph) +1785ft
weight:157lbs

Power intervals up jamboree 5 x 3 minutes with 3i minute rest..

Tuesday Feb 4, 2014 #

5 AM

Bike 1:38:00 [4] 32.5 mi (19.9 mph) +525ft
slept:7.5 weight:157lbs

Power intervals at the crack of dawn... 5 x 3 minutes
12 PM

Run 20:25 [3] 3.1 mi (6:35 / mi)
slept:7.5 weight:158lbs

Run on alter g with altitude training mask

Monday Feb 3, 2014 #

6 AM

Swim 35:00 [3] 1.05 mi (33:20 / mi)
slept:7.0 weight:158lbs

Easy recovery swim..1,800 yard swim

Sunday Feb 2, 2014 #

6 AM

Run 40:00 [3] 5.5 mi (7:16 / mi) +225ft 7:00 / mi
slept:6.5 weight:158lbs

Run on the Alter G @ 75% with altitude training mask..
2 PM

Mountain Bike 2:09:00 [3] 33.1 mi (15.4 mph) +4250ft
ahr:127 max:167 slept:6.5 weight:158lbs

Ride on the new EPIC S-works WC.....straight up the bomb! Fine tuneing the suspension but close to being dialed in.

Saturday Feb 1, 2014 #

7 AM

Mountain Bike 4:00:00 [4] 49.2 mi (12.3 mph) +8865ft
slept:7.0 weight:158lbs

In the Santa Ana Mountains with Kurt, Derek, Greg and Stan. Ran into lot's of peeps out there today. Windy and cold out there but always a blast in the SA mountains.

« Earlier | Later »