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Training Log Archive: BStarRacing-CJ

In the 29 days ending Feb 29, 2012:

activity # timemileskm+ft
  Bike12 25:48:20 494.14(19.1/h) 795.24(30.8/h) 21938
  Run22 22:43:25 203.31(6:42) 327.2(4:10) 7522
  Swim16 20:16:00 38.89(31:16) 62.58(19:26)
  CrossFit6 5:30:00
  Weights8 4:40:00
  Cyclocross Bike2 3:45:00 51.0(4:25) 82.08(2:44) 6210
  Mountain Bike2 3:35:00 51.1(14.3/h) 82.24(22.9/h) 4716
  Stretching3 1:50:00
  Total68 88:07:45 838.44 1349.34 40386
averages - sleep:18.4 weight:156lbs

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Wednesday Feb 29, 2012 #

5 AM

Bike 1:30:00 [4] 33.06 mi (22.0 mph)
slept:7.0 weight:154lbs

1:30 computrainer ride
45 minute cruise
4 x 6 minute solid efforts with 1 minute rest
15 minutes cruise

AVG WATTS = 240
12 PM

Run 40:00 [3] 6.17 mi (6:29 / mi)
slept:7.0 weight:155lbs

40 minute run on Alter G at 75% BW
1 PM

Stretching 30:00 [3]
slept:7.0 weight:154lbs

30 minute hip mobility WOD with band

Tuesday Feb 28, 2012 #

5 AM

Swim 1:20:00 [4] 2.55 mi (31:22 / mi)
slept:7.0 weight:155lbs

4,500 yard swim
WU
Drills
2 sets of 4 x 300 descend 1-4 with 30" rest
800
Cool down
8 AM

CrossFit 1:10:00 [5]
slept:7.0 weight:154lbs

Warm up 1,000 meter row, lunges, rotations, hip swings, push ups, punter kicks, pass through with PVC

WOD
4 rounds

3 power clean hangs with #105
30 meter prowler push low and high position with #165
200 meter run

4 minute rest
11 AM

Run 1:10:00 [4] 10.07 mi (6:57 / mi) +505ft 6:38 / mi
slept:7.0 weight:154lbs

1:10 total run
30 minute cruise
20 x hard for 30" with 30" jog up Ciiff Drive
15 minute cruise
4 PM

Weights 1:00:00 [4]
slept:7.0 weight:155lbs

Wendler Strength Training

Front Squat 5,5 7
Deadl Lift 5,5,7

260 abd mat sit ups
50 pull ups
50 dips

Monday Feb 27, 2012 #

5 AM

Swim 1:10:00 [3] 2.38 mi (29:25 / mi)
slept:7.0 weight:155lbs

4,200 yard swim
Band paddle work
12 PM

Run 1:15:00 [3] 12.15 mi (6:10 / mi)
slept:7.0 weight:155lbs

1:15 run On Alter G at 75% BW

Sunday Feb 26, 2012 #

11 AM

Weights 35:00 [3]
slept:7.0 weight:157lbs

Wendler Strength Training

Press. 5,5,8
Back Squat. 5,5,11
1 PM

Bike 2:52:00 [3] 58.05 mi (20.2 mph) +2805ft
slept:7.0 weight:157lbs

2:52 ride with 45 tempo effort mixed in. Rode the Speed Concept today since I might be racing on Sunday at the Desert Triathlon.
AVG WATTS = 230
4 PM

Run 53:12 [3] 7.72 mi (6:53 / mi) +389ft 6:35 / mi
ahr:140 slept:7.0 weight:156lbs

50 minute cruise with 8 hill strides with jog back. Windy and cold out there.

Friday Feb 24, 2012 #

6 AM

Swim 1:20:00 [4] 2.5 mi (32:00 / mi)
slept:7.0 weight:154lbs

4,400 swim
WU
Drills
20 x 100 on 1:35
8 x 100cool down
10 AM

Run 1:27:00 [4] 13.0 mi (6:42 / mi) +465ft 6:28 / mi
slept:7.0 weight:153lbs

1:27 total run
30 minute cruise
3 x 12 minutes steady with 2' rest
15 minute cruise

Thursday Feb 23, 2012 #

10 AM

Mountain Bike 1:50:00 [4] 27.3 mi (14.9 mph) +2358ft
slept:7.0 weight:156lbs

Mtb ride in el Moro. 6 x 6 minute hard efforts. Mixed in.
AVG WATTS = 250
1 PM

Weights 35:00 [4]
slept:7.0 weight:156lbs

Wendler strength training
Front Squats 5,5,12
Dead Lifts 5,5,15

CrossFit 1:00:00 [5]
slept:7.0 weight:156lbs

Warm up drills, squats, pull ups, lung with rotation, front squats with 135 nice and easy and deep 3x15

WOD
12 minutes AMRAP
12 box jumps 24"
9 squat thrusters with 85#
6 burpees

Completed 5 rounds and 4 reps of box jumps
3 PM

Bike 1:25:00 [3] 30.15 mi (21.3 mph)
slept:7.0 weight:154.8lbs

1:25 cruise on CT, after strength and crossfit session. Had my mtb cut short today so road the trainer some more.
AVG WATTS = 220
8 PM

Swim 1:10:00 [3] 2.33 mi (30:02 / mi)
slept:7.0 weight:154lbs

4,100 yard swim, lots of band around ankle swimming. Good times!

Wednesday Feb 22, 2012 #

7 AM

Run 1:13:00 [4] 10.15 mi (7:12 / mi) +1046ft 6:33 / mi
slept:7.5 weight:156lbs

1:13 total run
30 minute cruise on Alii drive then
24 x 30" hard with 30" jog up Palani Hill
Total times up Palani was 8
then 10 minute cruise

Tuesday Feb 21, 2012 #

8 AM

Swim 1:18:00 [4] 2.44 mi (31:58 / mi)
slept:8.5 weight:156lbs

4,300 yard swim at Kona Aquatic Center.
3 PM

Swim 1:20:00 [3] 2.55 mi (31:22 / mi)
slept:8.5 weight:156lbs

4,500 yard swim, 2nd swim of the day
9 PM

Stretching 40:00 [3]
slept:8.5 weight:156lbs

Lower body, legs, hips, lacrosse ball to the shoulders, pecs, Lats., ITB and quads

Monday Feb 20, 2012 #

7 AM

Run 1:20:00 [3] 11.5 mi (6:57 / mi) +671ft 6:36 / mi
slept:8.0 weight:156lbs

1:20 run on Alii drive out to the Pitt and back
3 PM

Bike 2:40:00 [4] 38.8 mi (14.5 mph) +5205ft
slept:8.5 weight:156lbs

2:40 ride in Kona Mountains, truely epic on this route. 12,400 feet of climbing in 5:45 of riding in the last 2 days over here in Kona.
C • sick! 3

Sunday Feb 19, 2012 #

9 AM

Run 54:00 [3] 8.05 mi (6:42 / mi) +421ft 6:24 / mi
slept:9.0 weight:156lbs

50 minute run on Alii drive
8 x 30" hill strides on Alii Drive on hill before town
2 PM

Bike 3:15:00 [4] 42.3 mi (13.0 mph) +7205ft
slept:9.0 weight:156lbs

EPIC ride in the Kona mountains. 6-22% grades for hours. Tops Big Bear easy!
C • waimea mountain range 7

Saturday Feb 18, 2012 #

4 PM

Swim 1:20:00 [3] 2.45 mi (32:39 / mi)
slept:7.0 weight:156lbs

4,200 yard swim

Friday Feb 17, 2012 #

5 AM

Run 1:25:00 [4] 14.12 mi (6:01 / mi)
slept:6.5 weight:156lbs

1:25 run on alter G
30 minute run
3 x 12 minute intervals with 2 minute rest
15 minute run

Thursday Feb 16, 2012 #

6 AM

Swim 1:05:00 [4] 2.3 mi (28:16 / mi)
slept:6.5 weight:156lbs

4,000 yard swim
Lots of band and paddle work
9 AM

Bike 1:30:00 [4] 32.4 mi (21.6 mph) +389ft
slept:6.5 weight:156lbs

!: ride on TT bike along PCH
6 x 6 minute hard efforts with 1' rest in between
Windy!
AVG WATTS : 240
11 AM

Run 50:00 [3] 7.5 mi (6:40 / mi) +325ft 6:24 / mi
slept:6.5 weight:156lbs

50 minute run, ended up being right off the bike because of time.
WINDY!
3 PM

Weights 30:00 [4]
slept:6.5 weight:156lbs

Wendler Strength Training

Press : 5,5,15
Back Squat: 5,5,20
C • monster 4

Wednesday Feb 15, 2012 #

5 AM

Swim 1:20:00 [3] 2.44 mi (32:47 / mi)
slept:7.0 weight:157lbs

4,300 yard swim
12 PM

Bike 1:15:00 [3] 26.1 mi (20.9 mph)
slept:7.0 weight:157lbs

1:15 computrainer ride

Tuesday Feb 14, 2012 #

6 AM

Run 40:00 [3] 5.5 mi (7:16 / mi) +225ft 7:00 / mi
slept:7.5 weight:157lbs

40 minute run
8 AM

CrossFit 1:10:00 [5]
slept:7.5 weight:156.8lbs

Warm up row, squats, push ups, rotations

WOD
3 rounds

400 meter run
1 minute rest
KB swings with 44# as many reps in 1 minute
1 minute rest
Burpees as many reps in 1 minute
1 minute rest
500 meter row
3 minute rest and start over

79, 78, 79 seconds for the run
26,25,26 On KB swings
20,21,19.5 on the burpees
1:49, 1:48 1:46 on the rows
11 AM

Run hills 1:08:00 [4] 9.52 mi (7:09 / mi) +680ft 6:41 / mi
slept:7.5 weight:154.8lbs

30 minute run
22 x up cliff drive, 30" hard then 30" easy
15 minute run
4 PM

Weights 30:00 [3]
slept:7.5 weight:154.8lbs

Wendler Strength Training Program

Dead Lift: 5,5,20
Front Squat: 5,5,18

Monday Feb 13, 2012 #

6 AM

Swim 1:15:00 [3] 2.35 mi (31:55 / mi)
slept:7.5 weight:156lbs

4,200 yard swim
12 PM

Run 1:10:00 [3] 9.72 mi (7:12 / mi) +385ft 6:56 / mi
slept:7.5 weight:156lbs

1:10 run

Sunday Feb 12, 2012 #

1 PM

Run 54:13 [3] 8.01 mi (6:46 / mi) +476ft 6:24 / mi
slept:6.0 weight:157lbs

50 minute run with 8 hill strides
3 PM

Bike 2:07:00 [3] 41.1 mi (19.4 mph) +508ft
slept:6.5 weight:157lbs

2+ hour ride with 45 minutes steady. Legs felt heavy and like they were working extra hard then I realized the bake brakes were rubbing, go figure
AVG WATTS = 221

Saturday Feb 11, 2012 #

6 AM

Swim 1:25:00 [3] 2.5 mi (34:00 / mi)
slept:7.0 weight:157lbs

4,400 yard swim
Warm up x 600
Drills x 400
8 x 50
20 x 100 on 1:40
8 x 100
Cool down
10 AM

Bike 3:04:00 [3] 60.83 mi (19.8 mph) +2568ft
slept:7.0 weight:157lbs

3 hour windy ride

Friday Feb 10, 2012 #

5 AM

Run 1:27:00 [4] 15.04 mi (5:47 / mi)
slept:7.0 weight:156lbs

1:27 total run on Alter G @ 75% BW
30 minute run
6 x 6 minutes hard with 1 minute rest
15 minute run
8 PM

CrossFit 40:00 [4]
slept:7.0 weight:157lbs

Warm up stretching ue's with bands

WOD
5 rounds
18 double unders
15 toes to bars
12 pull ups with purple band

Total time = 19:12

Thursday Feb 9, 2012 #

11 AM

Cyclocross Bike 1:45:00 [3] 28.2 mi (3:43 / mi) +2345ft 3:27 / mi
slept:7.5 weight:156lbs

1:45 cross ride from house to el moro, played in the park and back home.
1 PM

Weights 30:00 [4]
slept:7.5 weight:156lbs

Wendler strength training

Back Squats 5,5,6 (ended at 200#)
Press 5,5,6 (ended at 95#)

CrossFit 45:00 [4]
slept:7.5 weight:156lbs

Crossfit home action
Warm up drills, pulls ups....

WOD on the minute for 10 minutes

15 burpees
10 Push Jerks with 95#

Ended up with 4 rounds of both and 7 burps
4 PM

Run 54:00 [3] 7.77 mi (6:57 / mi) +289ft 6:43 / mi
slept:7.5 weight:156lbs

54 minute run with some strides

Wednesday Feb 8, 2012 #

6 AM

Swim 1:15:00 [3] 2.5 mi (30:00 / mi)
slept:6.5 weight:156lbs

4,300 yard swim
Drills (lot's)
2 x 500 descending with 30" rest
800
Cool down
12 PM

Bike 1:30:00 [4] 34.65 mi (23.1 mph)
slept:6.5 weight:155lbs

1:30 computrainer ride
9 x 4 minute hard efforts keeping the WATTS with 1 minute rest
Cool Down
AVG WATTS 262

Tuesday Feb 7, 2012 #

6 AM

Run 40:00 [3] 5.51 mi (7:16 / mi) +335ft 6:52 / mi
slept:8.0 weight:157lbs

40 minute run pretty windy out there, the rain is coming
8 AM

Stretching 40:00 [3]
slept:8.0 weight:157lbs

Hips and lower legs
4 PM

Run hills 1:07:00 [4] 9.4 mi (7:08 / mi)
slept:8.0 weight:157lbs

Treadmill workout
30 minute cruise
20 x 30" hard with 30" easy @ 7% incline
15 minute cruise

Monday Feb 6, 2012 #

6 AM

Swim 1:15:00 [3] 2.4 mi (31:15 / mi)
slept:7.0 weight:157lbs

4,200 yard swim
Lot's of band work
12 PM

Run 1:00:00 [3] 9.26 mi (6:29 / mi)
slept:7.0 weight:157lbs

1 hour run on the Alter G @75% BW

Sunday Feb 5, 2012 #

1 PM

Weights 30:00 [4]
slept:8.0 weight:157lbs

Winder strength training

Back squats 5,5 10
Press 5,5 5
3 PM

Cyclocross Bike 2:00:00 [3] 22.8 mi (5:16 / mi) +3865ft 4:32 / mi
slept:8.0 weight:157lbs

Rode over at el Moro, first time on x bike. Had an absolute blast! Climbed I think I can x 4 and no dogs x 2.
5 PM

Run 21:00 [3] 3.02 mi (6:57 / mi) +250ft 6:27 / mi
slept:8.0 weight:156lbs

Transition run of 21 minutes, missed my run this AM so I decided to run off x bike

Saturday Feb 4, 2012 #

6 AM

Run 1:00:00 [3] 8.65 mi (6:56 / mi) +375ft 6:40 / mi
slept:7.0 weight:157lbs

1 hour cruise felt great nice and easy
2 PM

Bike 3:10:00 [4] 62.7 mi (19.8 mph) +3258ft
slept:7.0 weight:156lbs

3 and some change ride. 3 x 20 minute steady efforts.
AVG WATTS = 236
MAX WATTS = 969

Friday Feb 3, 2012 #

5 AM

Swim 1:18:00 [3] 2.5 mi (31:12 / mi)
slept:7.0 weight:157lbs

4,400 yard swim
600 WU
drills single arm drills
8 x 50 descend 1-4, 5-8
20 x 100 solid with @ 1:40 (came in on 1:20-25)
8 x 100
Cool Down
12 PM

Run intervals 1:15:00 [4] 11.48 mi (6:32 / mi) +685ft 6:11 / mi
slept:7.0 weight:157lbs

1:15 run
30 minute cruise
6 x 5 minute hard efforts with 1 minute jog recovery
15 minute cruise

Thursday Feb 2, 2012 #

6 AM

Swim 1:10:00 [4] 2.3 mi (30:26 / mi)
slept:7.0 weight:157lbs

4,100 yard swim
600 wu
3x (8x50 with band, 400 paddels only, 200 cruise)
400 cruise
100 easy
2 PM

Mountain Bike 1:45:00 [3] 23.8 mi (13.6 mph) +2358ft
slept:7.5 weight:157lbs

1:45 mtb ride from house to el Moro and back
5 PM

Weights 30:00 [4]
slept:7.5 weight:157lbs

Winder strength training

Front Squats: 5,5,11
Dead Lifts: 5,5,10

CrossFit 45:00 [5]
slept:7.5 weight:157lbs

Warm up drills

WOD
21,18,15,12,9,6,3

Russian KB swings with 62#
Push ups
Alternating each

Total time= 8:19

Wednesday Feb 1, 2012 #

6 AM

Swim 1:15:00 [3] 2.4 mi (31:15 / mi)
slept:7.0 weight:157lbs

4,300 yard swim
Drills and drills
2x (5 x 200) descending 1-5
800 cruise straight
100 easy
12 PM

Bike 1:30:20 [4] 34.0 mi (22.6 mph)
slept:7.0 weight:157lbs

1:30+ computrainer ride
35 minute cruise
12 x 3 minutes hard holding 315-340 watts with 1 minute easy
Cool Down
AVG WATTS = 255

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