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Training Log Archive: BStarRacing-CJ

In the 30 days ending Apr 30, 2013:

activity # timemileskm+ft
  Bike14 30:25:00 585.6(19.3/h) 942.43(31.0/h) 28010
  Mountain Bike8 25:42:00 337.21(13.1/h) 542.69(21.1/h) 46155
  Swim19 22:30:00 45.47(29:41) 73.18(18:27)
  Run11 8:23:00 71.39(7:03) 114.89(4:23) 2880
  Weights4 4:00:00
  CrossFit3 3:00:00 4.5 7.24
  Stretching5 2:05:00
  Total64 96:05:00 1044.17 1680.43 77045
averages - sleep:15.3 weight:157.9lbs

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Tuesday Apr 30, 2013 #

6 AM

Swim 1:10:00 [3] 2.4 mi (29:10 / mi)
slept:7.0 weight:158lbs

4,100 yard swim
600 warm up
6 x 300 with paddels, buoy and band
5 x 300 with 15' rest
Cool Down
9 AM

Bike 2:30:00 [3] 45.25 mi (18.1 mph) +3005ft
ahr:128 max:152 slept:7.0 weight:158lbs

2+ hour ride with 4 x 6 minute efforts seated climbs up Newport Coast holding > 300 watts.
AVG WATTS = 235
4 PM

Weights 1:10:00 [3]
slept:7.0 weight:159lbs

Overhead press 4 x 10 with 45#
Back squat warm up 2 x 10 up to 135#
4 x 5 Back Squat ending with 190#
Clean and Jerk with 65# 3 x 10 reps high quality and quick/explosive
Deadlifts 5 x 12 with 125#
V-Ups 5 x 12
Toes to Bars 5 x 10 unbroken
Planks 3 x 45"
Supermans 4 x 12
Prone hip extensions 3 x 12
Wall Balls 2 x 10 with 14# ball and 2 x 10 with 20# ball

Monday Apr 29, 2013 #

5 AM

Run 1:00:00 [3] 8.4 mi (7:09 / mi) +450ft 6:48 / mi
slept:7.0 weight:158lbs

1 hour run on the Alter G @ 75% weight bearing. Felt good overall.

Sunday Apr 28, 2013 #

11 AM

Swim 1:10:00 [3] 2.42 mi (28:55 / mi)
slept:9.0 weight:159lbs

4,000 yard swim
600 wu
4 x 400 paddels buoy band
2 x 800 with 20" rest
Cool down
4 PM

Mountain Bike 3:50:00 [3] 48.2 mi (12.6 mph) +7405ft
slept:9.0 weight:159lbs

Long MTB ride with lot's of climbing. Felt better and better as the ride progressed.
AVG WATTS = 254

Saturday Apr 27, 2013 #

8 AM

Bike 2:45:00 [3] 55.75 mi (20.3 mph) +2205ft
ahr:132 max:160 slept:7.0 weight:159lbs

2:45 ride with Kurt through Santiago Canyon with a hard 20 minute effort mixed in holding 300 watts or greater.
AVG WATTS = 253
Max WATTS = 766
1 PM

Run 40:00 [3] 6.45 mi (6:12 / mi) +205ft 6:01 / mi
slept:7.0 weight:158lbs

40 minute run on the Alter G at 75% BW, ran the first 30 a little harder, getting in 4.67 miles in. Leg was fine but legs were tired.

Friday Apr 26, 2013 #

5 AM

Swim 1:10:00 [3] 2.4 mi (29:10 / mi)
slept:7.5 weight:157lbs

4,100 yard swim
600 warm up
6 x 300 with paddels, buoy and band
5 x 300 with 15" rest
Cool Down
12 PM

Run 52:00 [3] 7.64 mi (6:48 / mi) +275ft 6:35 / mi
slept:7.5 weight:158lbs

52 minute run on the Alter G @ 75% BW

Thursday Apr 25, 2013 #

6 AM

Run 45:00 [3] 6.41 mi (7:01 / mi)
slept:7.0 weight:158lbs

45 minute run on Alter G @75% BW
8 AM

Mountain Bike 3:03:00 [3] 38.8 mi (12.7 mph) +5870ft
slept:8.0 weight:157lbs

3 hour MTB ride holding greater than 220 watts. Ending up doing I think I can in El Moro 8 times, alternating big ring on odd, little ring on even.
AVG WATTS = 235

Wednesday Apr 24, 2013 #

6 AM

Swim 1:10:00 [3] 2.3 mi (30:26 / mi)
slept:6.5 weight:159lbs

4,000 yard swim
600 warm up
5 x 300 paddels, buoy and band
2 x 800 with 15' rest
cool down
12 PM

Bike 1:22:00 [3] 28.56 mi (20.9 mph) +1105ft
slept:6.5 weight:158lbs

1:22 CT ride averaging 220 watts or >, had to get back to work so cut it a little short

Tuesday Apr 23, 2013 #

6 AM

Swim 1:05:00 [3] 2.16 mi (30:06 / mi)
slept:7.0 weight:158lbs

3,800 yard swim
600 warm up
10 x 200 with paddels, buoy at ankles and band
5 x 200 with 20" rest (cruise pace in on 2:50-2:55)
Cool Down
11 AM

Bike 2:17:00 [4] 41.1 mi (18.0 mph) +3225ft
slept:7.0 weight:158lbs

2+ hour ride holding greater than 220 watts with 4 x 5 minute efforts holding 300 watts or greater. Ended up doing Blubird Canyon x 5 and hit Bewport Coast on the way home.
AVG WAtTS = 254
4 PM

Weights 1:10:00 [3]
slept:7.0 weight:159lbs

Press 4 x 5 ending with 85#
Back Squats 4 x 10 deep with 135#
Toes to Bars 5 x 10
Ring Dips with red band 4 x 10
TB ABS 6 x 40 reps
Overhead Squats 4 x 12 with 65#
Deadlifts with 65# 5 x 15
Lunge Walks with MB rotations with 14#'s 4 laps down and back
DL Bridge on Wall Ball various angles 5 x 20
SL Bridge on Wall Ball 3 x 12
Squat Power Cleans 4 x 5 with 65#

Monday Apr 22, 2013 #

6 AM

Run 40:00 [3] 5.52 mi (7:15 / mi) +225ft 6:59 / mi
slept:7.0 weight:159lbs

40 minute run on Alter G @75% BW...conservative plan
9 AM

Swim 1:10:00 [3] 2.31 mi (30:18 / mi)
slept:7.0 weight:158lbs

4,000 yard swim
800 warm up
3 x 300 paddels buoy band
3 x 300 buoy and band
4 x 300 free
Cool down

Sunday Apr 21, 2013 #

Swim 1:10:00 [3] 2.4 mi (29:10 / mi)
slept:7.0 weight:158lbs

4,200 yard swim
1 PM

Mountain Bike 4:05:00 [3] 51.2 mi (12.5 mph) +6900ft
slept:8.0 weight:158lbs

4 hour MTB from the house into El Moro....all over the place, goal was to avg greater then 220 watts and was able to avg 235...legs were pretty flat today.

Saturday Apr 20, 2013 #

6 AM

Run 50:00 [3] 7.37 mi (6:47 / mi) +225ft 6:36 / mi
slept:6.5 weight:158lbs

50 minute run on Alter G @ 75% BW
11 AM

Weights 35:00 [3]
slept:6.5 weight:158lbs

Overhead Press 3 x 8
Toes to Bars 4 x 10
DL Bridges with feet on MB with holding 16# Wall Ball
Abdominal Crunches with 16# Wall Ball 4 x 12
2 PM

Bike 3:30:00 [3] 70.48 mi (20.1 mph) +3200ft
ahr:132 max:168 slept:6.7 weight:158lbs

3:30 ride on the rode bike out to Silverado Canyon and then did hard 20 minute interval up Silverado holding 300 watts or >, actually got to the end in 18:30. Then messed around a little in Orange then back home on bike trail and loop through Back Bay.
AVG WATTS = 237

Friday Apr 19, 2013 #

6 AM

Swim 1:10:00 [3] 2.4 mi (29:10 / mi)
slept:7.0 weight:158lbs

4,200 yard swim
800 warm up
6 x 200 with paddels buoys and bands
2 x 800 with 20"
Cool Down

Thursday Apr 18, 2013 #

7 AM

Bike 2:21:00 [3] 41.8 mi (17.8 mph) +3180ft
slept:7.5 weight:158lbs

2+ hour ride averaging greater than 220 watts. Alta vista, Bluebird Canyon x 4 or 5, Newport Coast..then windy PCH ride..Rode with Mike from Surf City Cycling Team for a bit...
AVG WATTS = 250
8 AM

Mountain Bike 15:00 [3] 4.71 mi (18.8 mph) +425ft
slept:7.5 weight:157lbs

Headed out in MTB but got a flat up Jamboree had to go back and get road bike...bummer

Wednesday Apr 17, 2013 #

5 AM

Bike 1:30:00 [3] 31.54 mi (21.0 mph) +1105ft
slept:6.5 weight:159lbs

1:30 CT ride holding > 220 WATTS
AVG WATTS = 237
12 PM

Run 50:00 [3] 7.26 mi (6:53 / mi) +325ft 6:36 / mi
slept:6.5 weight:158lbs

50 minute run on Alter G @ 75% BW varying the incline 0-2%

Tuesday Apr 16, 2013 #

6 AM

Swim 1:00:00 [3] 1.82 mi (32:58 / mi)
slept:6.0 weight:158lbs

3,800 yard swim
800 warm up
12 x 150 paddels, buoy and band
5 x 200 with 15" rest
Cool Down
10 AM

Bike 2:25:00 [3] 43.5 mi (18.0 mph) +3750ft
ahr:119 max:162 slept:6.0 weight:158lbs

2+ hour ride holding greater than 220 watts with 4 x 5 minutes holding 300 watts. Did the 5 minutes on Newport Cost, last 2 went all the way so interval was a little longer.
AVG WATTS = 248
4 PM

CrossFit 1:00:00 [5]
slept:6.0 weight:158lbs

Crossfit
1,000 meter row, air squats, rotations, push ups 2x10, lunge walks with rotations, high knees, butt kickers.
RKBS 2 x 10 with 35#
Pulls ups 2 x 5

WOD MODIFiED HELEN
3 rounds
500 meter row
21 RKBS with 35#
12 pull ups

Total Time = 12:51

Monday Apr 15, 2013 #

6 AM

Swim 1:10:00 [3] 2.4 mi (29:10 / mi)
slept:7.0 weight:158lbs

4,200 yard swim
800 warm up
8 x 150 with paddels,buoy and band
3 x 500 with 20" rest
500 paddels, buoy band
Cool Downn
12 PM

Run 1:02:00 [3] 8.56 mi (7:15 / mi) +425ft 6:55 / mi
slept:7.0 weight:158lbs

1:02 run on the Alter G @ 75% BW varying 1-2% incline

Sunday Apr 14, 2013 #

2 PM

Mountain Bike 3:54:00 [3] 51.8 mi (13.3 mph) +7050ft
slept:8.0 weight:157lbs

Long MTB into El Moro then over to Aliso, No Dogs, I think I Can, Canyon Acres, Meadows, Mustard, Big Bend, I think I Can, Mach ! then back home.
AVG WATTS = 283

Saturday Apr 13, 2013 #

7 AM

Swim 1:15:00 [3] 2.44 mi (30:44 / mi)
slept:7.5 weight:157lbs

4,300 yard swim
800 warm up
10 x 100 with paddels, buoys and band
5 x 400 with 20" rest
Cool down
4 PM

Bike 2:47:00 [3] 50.8 mi (18.3 mph) +2775ft
slept:7.5 weight:157lbs

2:47 ride in PS...windy and hot...climbed up to the tram brutal climb 3.5 miles average grade about 10% or slightly more and I think it was just under 1900 feet in 3.5 miles. Did it less than half way up again but was to sketchy coming down had the wrong deep dish wheels. Then into la Quinta and back to hotel.
AVG WATTS = 231
10 PM

Stretching 15:00 [3]
slept:7.5 weight:156.5lbs

ITB, quads and hamstrings

Friday Apr 12, 2013 #

5 AM

Swim 1:15:00 [3] 2.61 mi (28:44 / mi)
slept:8.0 weight:157lbs

4,600 yard swim
800 warm up
6 x 300 paddles then 300 free
Cool down
12 PM

Run 55:00 [3] 7.43 mi (7:24 / mi) +425ft 7:01 / mi
slept:8.0 weight:157lbs

55 minute run on Alter G @ 75% BW with 2-3% incline
9 PM

Stretching 20:00 [3]
slept:8.0 weight:157lbs

Hamstrings and quads

Thursday Apr 11, 2013 #

7 AM

Run 30:30 [2] 4.05 mi (7:32 / mi) +325ft 7:00 / mi
slept:8.0 weight:159lbs

30+ minute run on the Alter G @ 70% BW, easy cruise, no pain, no stress, no races coming up.....
9 AM

Mountain Bike 3:45:00 [3] 50.8 mi (13.5 mph) +6650ft
slept:8.0 weight:156lbs

Great fun on the MTB today...all through El moro set some PR's on the climbs and moved up on the Strava climbs...getting closer
AVG WATTS = 215
3 PM

Weights 1:05:00 [3]
slept:8.0 weight:156lbs

Air Squats 5 x 15
Push ups 4 x 10
Press with 65# 3x10, 2 x 5, 75# 3 x 5
Toes to Bars 10 x 10 un broken
V ups 5 x 15
SL squat and Touch 3 x 12 each side
T/S mobilization stretching 3 x 1 minute

Wednesday Apr 10, 2013 #

6 AM

Swim 1:05:00 [3] 2.0 mi (32:30 / mi)
slept:7.5 weight:159lbs

3,000 yard swim
600 warm up
6 x 4 x 100 descend 1-4
400 with paddels
Cool Down
12 PM

Bike 1:05:00 [3] 20.7 mi (19.1 mph) +1055ft
slept:7.5 weight:158lbs

Quick bike ride at lunch...up Rideline x 2 in Turtle Rock then back to the clinic
AVG WATTS 239

Tuesday Apr 9, 2013 #

6 AM

Swim 1:15:00 [3] 2.4 mi (31:15 / mi)
slept:5.5 weight:159lbs

4,300 yard swim
800 warm up
12 x 100 with paddels, buoy and band
10 x 100 cruise with 15" rest
500 with paddels
500 free
Cool Down
4 PM

Bike 1:42:00 [3] 35.45 mi (20.9 mph) +1150ft
slept:5.5 weight:158lbs

1:42 ride on computrainer after 5 hours of meetings today.
AVG WATTS = 232
8 PM

Stretching 30:00 [3]
slept:5.0 weight:158lbs

Hips, quads, hamstrings, lower legs

Monday Apr 8, 2013 #

5 AM

Swim 1:15:00 [3] 2.56 mi (29:18 / mi)
slept:7.0 weight:158lbs

4,500 yard swim
800 warm up
12 x 150 with paddels buoy and band
3 x 500 with 15" rest
Cool Down
12 PM

Bike 1:13:00 [3] 23.67 mi (19.5 mph) +925ft
slept:7.0 weight:158lbs

Cruise on the Tarmac at lunch, 2 1/2 x around back bay. Nice and windy!
AVG WATTS = 239

Sunday Apr 7, 2013 #

2 PM

Mountain Bike 2:50:00 [4] 40.3 mi (14.2 mph) +5205ft
slept:8.0 weight:158lbs

Just under 3 hour ride from the house and all about in El Moro. Legs felt good, lot's of PR's today out there. Leg was fine, mystery to me how I can AVG 280 watts for 2 hours and 30 minutes on a MTB with no hamstring issues but can't run because of hamstring pain.....
AVG WATTS = 269 for the ride
9 PM

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

Hips, glutes, hip flexors, quads and lower legs

Saturday Apr 6, 2013 #

Event: Vision Quest
 
2 PM

Bike 2:40:00 [2] 49.6 mi (18.6 mph) +685ft
ahr:118 max:132 slept:8.0 weight:158lbs

2:37 ride out in Palm Springs with my Dad. For 65 he can throw it down, 89-90+ degrees for the ride
9 PM

Stretching 30:00 [3]
slept:8.0 weight:158lbs

Hips, hams, and quads

Friday Apr 5, 2013 #

5 AM

Swim 1:10:00 [3] 2.56 mi (27:21 / mi)
slept:7.0 weight:157lbs

4,500 yard swim
1000 warm up
12 x 150 buoy, band, and paddels
10 x 100 with 15" rest
400 Paddels, buoy, and band
Cool Down

Thursday Apr 4, 2013 #

8 AM

Mountain Bike 4:00:00 [3] 51.4 mi (12.9 mph) +6650ft
slept:7.5 weight:156lbs

4 hour mtb ride to try and clear my mind...solo mission all over El Moro..one with nature.
AVG WATTS = 226

Wednesday Apr 3, 2013 #

5 AM

Swim 1:15:00 [3] 2.55 mi (29:25 / mi)
slept:7.0 weight:158lbs

4,500 yard swim
800 warm up
4 x 300 with paddels then 300 free
500 with paddels, buoy and band
500 free cool down
12 PM

Run 18:30 [3] 2.3 mi (8:03 / mi)
slept:7.0 weight:158lbs

Quick test on the Alter G at 40% BW...feels different than previous injury...not as bad but still very limiting.....feeling is this early and mid season is over. Looking into endurance mtb series which I can jump into in May. Then do Ceder City in July for LV qualifier. I am signed up for IM COZ...but time will tell.

Tuesday Apr 2, 2013 #

6 AM

Swim 1:20:00 [3] 2.67 mi (29:58 / mi)
slept:7.0 weight:158lbs

4,700 yard swim
1,000 warm up
20 x 100 with paddels, band, buoy with 15" rest
3 x 500 with 15" rest
cool down
11 AM

Bike 2:18:00 [3] 47.4 mi (20.6 mph) +645ft
ahr:120 max:136 slept:7.0 weight:158lbs

2+ hour cruise on the road bike along PCH into Long Beach and back. Took it easy on the leg. Got me in a complete mystery here. Can't run but can ride with no problem. Considering putting Leadville back on the map for the season along with some endurance mountain biking events.
AVG WATTS = 211
4 PM

CrossFit 1:00:00 [3] 4.5 mi (13:20 / mi)
slept:7.0 weight:158lbs

Warm up with 1,000 meter row, then some other warm up drills

WOD
5 rounds
5 minute row
25 V rocker sit ups
1) 1200 meters
2) 1300 meters
3) 1300 meters
4) 1215 meters
5) 1265 meters

4.5 miles on the rower concept 2

Monday Apr 1, 2013 #

CrossFit 1:00:00 [4]
slept:7.0 weight:158lbs

1,000 meter row to warm up then other warm up drills avoiding what bothered the hamstring

WOD
5 rounds
500 meter row
10 push ups
10 Toes to Bars

Total TIme 17:53

Ab Mat sit ups 5 x 25
V Rockers 4 x 12
Press 3 x 10 with 65#
6 AM

Swim 1:15:00 [3] 2.67 mi (28:05 / mi)
slept:7.0 weight:158lbs (injured)

4,700 yard swim
1,000 warm up
10 x 200 with band,buoy, and paddels
3 x 500 with 15" rest
Cool Down

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