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Training Log Archive: BStarRacing-CJ

In the 30 days ending Nov 30, 2013:

	activity	#	time	miles		km		+ft
	Bike	12	20:58:30	400.55	(19.1/h)	644.62	(30.7/h)	18210
	Mountain Bike	6	8:33:49	116.4	(13.6/h)	187.33	(21.9/h)	15360
	Swim	8	5:34:00	10.59	(31:32)	17.04	(19:36)
	Weights	5	4:55:00
	Cyclocross Bike	5	4:18:56	72.8	(3:33)	117.16	(2:13)	1322
	Run	4	2:55:40	24.36	(7:13)	39.2	(4:29)	1846
	CrossFit	2	2:25:00
	Stretching	3	1:40:00
	Total	45	51:20:55	624.7		1005.35		36738
averages - sleep:11.9 weight:159.7lbs

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Saturday Nov 30, 2013 #

Bike 2:48:00 [3] 54.6 mi (19.5 mph) +3800ft
ahr:131 max:161 slept:7.5 weight:160lbs

Endurance miles on the road bike..
AVG WATTS = 207

6 AM

Swim 55:00 [3] 1.7 mi (32:21 / mi)
slept:7.5 weight:164lbs

3,000 yard swim

Friday Nov 29, 2013 #

8 PM

Stretching 35:00 [3]

hips and hamstring work...laser to the leg and neck

Thursday Nov 28, 2013 #

7 AM

Bike 3:37:00 [3] 65.8 mi (18.2 mph) +2800ft
ahr:123 max:165

Thanksgiving Day ride in Lake Havasu with my Dad. Great wether and great company.

Thursday Nov 21, 2013 #

9 AM

Bike 1:32:30 [3] 31.0 mi (20.1 mph) +1450ft
slept:8.0 weight:161lbs

Ride on the computrainer...

Wednesday Nov 20, 2013 #

6 AM

Swim 35:00 [3] 1.14 mi (30:42 / mi)
slept:7.5 weight:160lbs

2,000 yard swim

Tuesday Nov 19, 2013 #

CrossFit 1:15:00 [4]
slept:7.0 weight:160lbs

warm up with 500 meter row

Wendler: Back Squat and Dead Lifts
Back Squat 3 x 12 warm up then 3 x 5 reps ending with 215#
Dead Lifts 3 x 12 warm up then 3 x 5 ending with 210#

WOD
4 rounds
1,000 meter row
15 reps shoulder taps from handstand position at wall

about 17 minutes, timer messed up on me

6 AM

Run 41:00 [3] 5.34 mi (7:41 / mi) +458ft 7:06 / mi
slept:7.0 weight:161lbs

Run in the Back Bay

9 AM

Mountain Bike 1:47:30 [3] 27.1 mi (15.1 mph) +2800ft
slept:7.0 weight:160lbs

Cruise on the MTB into El Moro and back

8 PM

Stretching 35:00 [3]

Hips and hamstrings

Monday Nov 18, 2013 #

6 AM

Swim 55:00 [3] 1.8 mi (30:33 / mi)
slept:7.0 weight:160lbs

3,200 yard swim

12 PM

Run 41:00 [3] 5.51 mi (7:26 / mi) +425ft 6:56 / mi
slept:7.0 weight:160lbs

Run in the Back Bay...leg = mediocre

Sunday Nov 17, 2013 #

9 AM

Cyclocross Bike 41:00 [3] 8.5 mi (4:49 / mi) +200ft 4:43 / mi

Cx warm up in el dorado park

10 AM

Cyclocross Bike 38:26 [5] 8.0 mi (4:48 / mi) +152ft 4:43 / mi

5th place masters 35+ B...brutal gopher hole infested course. Tons of turns and roots along with pine needles. Crash at the end cost me 4th place. Time for a break from the bike now...

2 PM

Weights 1:15:00 [4]

Push press 4 x 5 with 65%
Pulls ups 5 x 10 with red band
Front squats 4 x 8 with 95#

WOD
5 rounds
10 dread lifts with 105
5 hang power cleans with 105
5 RKBS with 62#

Candle sticks 5 x 20
Toes to bars 2 x 10
Overhead Squats with 75# 4 x 10

Saturday Nov 16, 2013 #

5 AM

Cyclocross Bike intervals 1:35:30 [4] 33.0 mi (2:54 / mi) +300ft 2:52 / mi
ahr:136 max:155

Early AM on the cx bike. 3 10 minute tempo efforts with 5 minute recovery.

Friday Nov 15, 2013 #

6 AM

Cyclocross Bike 42:00 [3] 11.8 mi (3:34 / mi) +345ft 3:28 / mi
slept:7.0 weight:160lbs

Easy spin on the Cx Bike...race in long beach on Sunday

1 PM

Weights 30:00 [3]
slept:7.0 weight:160lbs

Candle sticks 4 x 15
TB abs with MB 4 x 15
Side Plank with MB 3 x 1 minute each side
Pigeon Stretch 3 x 1 minute
Hamstring Stretch 3 x 1 minute each

Thursday Nov 14, 2013 #

6 AM

Swim 25:00 [3] 0.7 mi (35:42 / mi)
slept:7.0 weight:160lbs

Easy swim for the legs

10 AM

Bike 2:24:00 [3] 47.0 mi (19.6 mph) +2250ft
ahr:132 max:160 slept:7.0 weight:159lbs

2+ hour endurance miles.
AVG WATTS = 218

Wednesday Nov 13, 2013 #

5 AM

Bike 2:02:00 [4] 40.6 mi (20.0 mph) +1878ft
ahr:140 max:162

2 hour ride with 3 x 20 of 15" on then 15" off with 10 minutes rest in between sets.

AVG WATTS = 238
Normalized = 270

C • is that 3

12 PM

Weights 1:10:00 [3]
slept:7.5 weight:160lbs

Hamstring stretch at wall 2 x 1 minute
Candle sticks 4 x 15 reps
TB ABS with 4 kg MB 4 x 15 reps
Step Downs with running form 3 x 15 each with 8" box
RKBS 4 x 15
Side Plank with airex and 4 kg MB 3 x 1 minute each side
SB SL hamstring Curls 3 x 15 each side
SL Biodex Jump Transfers 3 x 12 with 110#
SL Biodex 3 x 15 with 110#
Pigeon Stretch 3 x 1 minute each on table

Tuesday Nov 12, 2013 #

6 AM

Weights 1:15:00 [3]
slept:7.5 weight:160lbs

Elliptical 5 minutes
Side plank with med ball and airex 3 x 1'
TB Abs with 4 KG MB 4 x 25
SL dead lifts with row with t-band 3 x 12
Step down with run form 3 x 12 with 8" box
SL SB hamstring curls 3 x 15
SB hand-feet exchange 3 x 10
Dead lifts 40# DB's
Russian KB swings 3 x 15 with 12 kg
SL transfer jumps on bios ex 3 x 12 with 110#
TB walks with green band

9 AM

Bike 1:15:00 [3] 21.8 mi (17.4 mph) +1175ft
ahr:112 max:128 slept:7.0 weight:159lbs

Easy spin

Monday Nov 11, 2013 #

6 AM

Swim 32:00 [3] 1.0 mi (32:00 / mi)
slept:7.5 weight:159lbs

Recovery swim

12 PM

CrossFit 1:10:00 [4]
slept:7.5 weight:159lbs

1,000 meter row
2 x 10 air squats, rotations and push ups
Pass throughs with TB
Lung walks with rotations

2 rounds
2 x 50 reps back squats with 95#
2 x 20 wall balls with 14# Ball

2 rounds
2 x 20 dead lifts with 95#
2 x 15 box jumps

5 rounds
10 toes to bars
10 ring dips with red band

Sunday Nov 10, 2013 #

11 AM

Run 31:40 [3] 4.48 mi (7:04 / mi) +345ft 6:35 / mi
slept:7.0 weight:159lbs

Run into the back bay and back

3 PM

Bike 1:15:00 [3] 24.75 mi (19.8 mph) +875ft
ahr:112 max:124

easy spin on cimputrainer

Saturday Nov 9, 2013 #

Event: 6 hours of Temecula

10 AM

Mountain Bike 38:57 [5] 8.7 mi (13.4 mph) +1270ft
ahr:164 max:172

Lap 1 of 12 hours of Temecula relay

12 PM

Mountain Bike 39:43 [3] 8.7 mi (13.1 mph) +1280ft
ahr:166 max:173

Lap 2 of 12 hours of Temecula

3 PM

Mountain Bike 40:11 [5] 8.7 mi (13.0 mph) +1260ft
ahr:161 max:171

Lap 3 of 12 hours of Temecula

5 PM

Mountain Bike 45:28 [3] 8.8 mi (11.6 mph) +1250ft
ahr:148 max:165

Lap 4 in the dark..we stopped at 6 o'clock with 14 laps done..had enough to the win the series for Blackstar so we called it a might. I was going to ride for the rest of the 3 hours but did not want to crash out there in the dark.