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Training Log Archive: BStarRacing-CJ

In the 31 days ending Dec 31, 2011:

	activity	#	time	miles		km		+ft
	Swim	14	17:00:00	32.6	(31:17)	52.46	(19:27)
	Bike	11	15:58:00	287.4		462.53		1785
	Run	17	14:33:00	121.61	(7:11)	195.71	(4:28)	5733
	Mountain Bike	5	11:26:00	136.2	(11.9/h)	219.19	(19.2/h)	17073
	CrossFit	10	8:35:00
	Stretching	4	2:45:00
	Snowshoe Running	1	1:18:00	6.21	(12:34)	9.99	(7:48)	678
	Total	62	71:35:00	584.02		939.89		25269
averages - sleep:14.5 weight:158.2lbs

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Saturday Dec 31, 2011 #

7 AM

Run 32:00 [2] 3.01 mi (10:38 / mi) +225ft 9:56 / mi
slept:8.5 weight:159lbs

32 minute run with Jaz and her CF fly run group

8 AM

Run 50:30 [3] 7.05 mi (7:10 / mi) +436ft 6:46 / mi
slept:8.5 weight:159lbs

50 minute run from CDM HS through the back bay and back home.

3 PM

Run 25:00 [3] 3.5 mi (7:09 / mi)
slept:8.5 weight:158lbs

25 minute run

4 PM

Swim 1:05:00 [3] 2.0 mi (32:30 / mi)
slept:8.5 weight:159lbs

3,500 yard swimm. Easy longer sets 20 x 100
500 easy, 200 mix cool down

Friday Dec 30, 2011 #

5 AM

Bike 1:30:00 [3]
slept:6.5 weight:159lbs

1:30 CT ride with 12 x 2 ' solid efforts with 1' rest
Cool down

Thursday Dec 29, 2011 #

6 AM

Swim 1:15:00 [3] 2.3 mi (32:37 / mi)
slept:7.0 weight:159lbs

4,000 yard swim
Drills, kb sets
2 x 1,000 yards
Cool down

3 PM

Bike hills 1:05:00 [4] 18.5 mi (17.1 mph)
slept:7.0 weight:158lbs

Bike exercise test with power on CT
15 minute WU
5 minute rest
Started with 100 watts and added 20 watts every minute.
Total test time was 34:10 and ended with 780 watts. Conclusion of test was when I could not turn over the pedals anymore for more than 15".
Never have done this b4 don't know how accurate it is with wattage. Tapped out at RPE of 20.

8 PM

Stretching 45:00 [3]

Rumble roller thrashing

Wednesday Dec 28, 2011 #

12 PM

Swim 1:15:00 [3] 2.5 mi (30:00 / mi)
slept:7.0 weight:159lbs

4,400 yard swim
Drills, drills, kB sets
22 x 100 with 10" rest (in on the 1:20-1:25)

Tuesday Dec 27, 2011 #

10 AM

Run tempo 45:00 [5] 7.2 mi (6:15 / mi)
slept:10.0 weight:158lbs

RPE max TM test done
Warm up 15 minutes rest for 5 minutes then performed the test.
Went 27 minutes finishing at 5:15 pace. Speed increased by .2 every minute starting at 6.0.

It's been along time for me to go all out like this. Definitly a little harder at 40 vs 30. All good though!

Monday Dec 26, 2011 #

6 AM

Swim 1:20:00 [3] 2.6 mi (30:46 / mi)
slept:6.5 weight:157lbs

4,500 yard swim
warm up, drills, kb sets no fins, more drills
54 x 50 with 10" rest.
Cool down

C • holiday stuffin 2

2 PM

Mountain Bike 2:22:00 [3] 22.1 mi (9.3 mph) +4035ft
ahr:123 max:145 slept:6.4 weight:157lbs

2:22 MTB up Harding to 4 corners with Art. He was rocking that sweet new sworks stumpjumper 29er!

Sunday Dec 25, 2011 #

1 PM

Run 1:20:00 [3] 11.2 mi (7:09 / mi) +508ft 6:51 / mi
slept:7.5 weight:159lbs

1:20 run

4 PM

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

Crossfit warm up and drills

WOD
7x through

7 db snatches single arm, each with 15#
7 rkb swings single arm with 35#
7 burpees
1 minute rest

Total time = 18:06

Saturday Dec 24, 2011 #

2 PM

Bike hills 1:45:00 [4] 35.4 mi (20.2 mph)
slept:7.5 weight:158lbs

2.5 hrs of snowboarding this AM then drove home and got on trainer a short while after.

1:45 total ride on computrainer.
Warm up
4 x 16 minutes big gears, 50-60 RPM's
Cool down

Friday Dec 23, 2011 #

2 PM

CrossFit 20:00 [4]
slept:9.0 weight:158lbs

WOD. Modified (done in Big Bear @ 6,800 feet)

3x through

400 meter snowshoe run
10 rkb swings with 62#
10 push ups on swinging chain at a gait

4 PM

Snowshoe Running 1:18:00 [4] 6.21 mi (12:34 / mi) +678ft 11:23 / mi
slept:9.0 weight:158lbs

Snowshoe run @ 6,800-7,200 feet

20 minutes cruise
10 x 20" hard efforts with 2 minute trek back
25 minute cruise

8 PM

Stretching 30:00 [3]
slept:9.0 weight:158lbs

30 minute rumble roller session

Thursday Dec 22, 2011 #

6 AM

Swim 1:10:00 [3] 2.3 mi (30:26 / mi)
slept:7.0 weight:158lbs

4,000 yard swim
Drills, KB sets
2x1000
Cool down

Wednesday Dec 21, 2011 #

6 AM

Swim 1:20:00 [3] 2.5 mi (32:00 / mi)
slept:7.15 weight:158lbs

4,400 yard swim
Lot's of drills, KB sets
22 x 100
Cool Down

12 PM

Run 1:15:00 [4] 12.18 mi (6:09 / mi)
slept:7.15 weight:158lbs

1:15 run on Alter G @75% BW, varying pace

Tuesday Dec 20, 2011 #

6 AM

Run hills 1:12:30 [3] 8.43 mi (8:36 / mi) +786ft 7:54 / mi
slept:7.15 weight:158lbs

1:12:30 run
20 minute cruise, 20 x 20" fast up steep hill with 2 minute walking rest, 20 minute cruise.

Did extra as I misread my workout, doubled the hill repeats....oops

C • plan... 2

12 PM

Bike intervals 1:31:00 [4] 34.1 mi (22.5 mph)
slept:7.15 weight:159lbs

1:31 computrainer ride with 32 x 1 minute hard efforts and 30" easy spin and a cool down

3 PM

CrossFit 1:00:00 [4]
slept:7.15 weight:158lbs

Olympic lift training session, coaching, warm up
Lots of power clean hangs and jerks.
Feeling better but coordination is off on power clean hangs because my lack of shoulder mobility.

Monday Dec 19, 2011 #

12 PM

Swim 1:15:00 [3] 2.5 mi (30:00 / mi)
slept:8.0 weight:158lbs

4,400 yard swim
Drills and kick board without fins.
54 x 50 first 10 were fast for first 10 m then slow the next 40 m
Cool down

Sunday Dec 18, 2011 #

1 PM

Swim 1:05:00 [3] 2.0 mi (32:30 / mi)
slept:8.0 weight:158lbs

3,500 yard swim
Main set 25 x 100

3 PM

Mountain Bike 2:03:00 [3] 21.1 mi (10.3 mph) +3625ft
slept:8.0 weight:158lbs

2+ hour MTB ride in El Moro
No dogs, I think I Can x 3, Poles, BFI were the climbs, came back in the dark.

Saturday Dec 17, 2011 #

6 AM

Run 50:00 [3] 7.06 mi (7:05 / mi) +425ft 6:42 / mi
slept:6.5 weight:157lbs

50 minute run

1 PM

CrossFit 45:00 [5]
slept:6.5 weight:157lbs

Warm up and drills

WOD 5x through

7 Split Jerks with 40# DB's
4 x 50 meter sprints

Total time = 10:09

2 PM

Bike 36:00 [4] 9.3 mi (15.5 mph)

2 x 18 minute efforts 50-60 RPM's

AVG 270 WATTS for each

Did this right after Crossfit WOD

Friday Dec 16, 2011 #

6 AM

Run hills 1:01:00 [4] 7.2 mi (8:28 / mi) +523ft 7:56 / mi
slept:7.0 weight:157lbs

1:01 total run
20 minute run then 9 x 20 " FAST efforts with 12% grade (dirt hill) with 2 minute walking rest.
20 minute run
4 x 100 strides

9 PM

Stretching 45:00 [3]
slept:7.0 weight:157lbs

Stretching and rumble roller session

Thursday Dec 15, 2011 #

6 AM

Swim 1:10:00 [3] 2.3 mi (30:26 / mi)
slept:7.0 weight:158lbs

4,000 yard swim
Lot's of drills and kicking
2 x 1000
cool down

2 PM

Mountain Bike 1:01:00 [3] 16.2 mi (15.9 mph) +645ft
slept:7.0 weight:158lbs

Attempted to MTB from the house to El Moro, but it was closed so I headed back to finish my workout on the computrainter....

3 PM

Bike 1:10:00 [4] 18.2 mi (15.6 mph)
slept:7.0 weight:158lbs

Jumped off the MTB and onto the computrainer

4 x 16 minutes at 50-60 RPM's with 6% climb in the big ring.

AVG WATTS 1 = 295
AVG WATTS 2 = 300
AVG WATTS 3 = 305
AVG WATTS 4 = 301

Cool Down

Wednesday Dec 14, 2011 #

5 AM

Swim 1:15:00 [4] 2.5 mi (30:00 / mi)
slept:6.5 weight:158lbs

4,400 yard swim

Lot's of drills, kick board sets
22 x 100 main set

12 PM

Run 1:11:00 [3] 10.15 mi (7:00 / mi) +585ft 6:38 / mi
slept:6.5

1:11 run around the Back Bay

Tuesday Dec 13, 2011 #

10 AM

Run 45:00 [3] 6.31 mi (7:08 / mi) +456ft 6:40 / mi
slept:8.5 weight:158lbs

45 minute run with stroller with 9 x 20" fast efforts up hill.

11 AM

Bike 1:30:00 [4] 32.2 mi (21.5 mph)
slept:8.5 weight:158lbs

1:30 computrainer ride with 31 x 1 minute hard efforts with 30" rest

4 PM

CrossFit 1:00:00 [4]
slept:8.5 weight:158lbs

lot's of russian KB swings, review of hang clean lifts other drills.

Modified DT workout.

Monday Dec 12, 2011 #

5 AM

Swim 1:20:00 [4] 2.5 mi (32:00 / mi)
slept:7.0 weight:158lbs

4,400 yard swim
Warm and drills and 50's with accelerations x 10
44 x 50 with 10"
Cool down

Sunday Dec 11, 2011 #

2 PM

Mountain Bike 3:00:00 [3] 38.4 mi (12.8 mph) +4603ft
slept:8.5 weight:159lbs

3 hour MTB ride in El Moro with 90 minute tempo effort mixed throughout.

8 PM

CrossFit 1:00:00 [5]
slept:8.5 weight:159lbs

WOD 5x unbroken
10 db deadliest with 40#
10 db hang clean with 35#
10 db push press with 35#
10 db squat with 40#
10 burpees
1 minute rest

Total time = 21:28

Friday Dec 9, 2011 #

6 AM

Run 40:00 [3] 5.5 mi (7:16 / mi) +358ft 6:51 / mi
slept:7.0 weight:158lbs

40 minute cruise

Thursday Dec 8, 2011 #

5 AM

Swim 1:05:00 [3] 2.0 mi (32:30 / mi)
slept:7.0 weight:158lbs

3,600 yard swim drills and some sets

2 PM

Bike 1:30:00 [4] 30.3 mi (20.2 mph)
slept:7.0 weight:158lbs

1:30 computrainer ride, stuck in meeting couldn't get out on MTB.
4 x 16 minutes big ring steady climbs at 50-60RPM's

7 PM

CrossFit 50:00 [5]
slept:7.0 weight:158lbs

WOD For Time

30 walking db lunges with 35#
30 pull ups with purple band
90 jump ropes
30 ring dips
30 knees to elbows
30 russian KBS with 62#
30 sit ups
30 db hand squat cleans with 35#
30 supermans
30 db thrusters with 35#

Total time = 23:43
WORKED!

C • Awesome... 4

Wednesday Dec 7, 2011 #

5 AM

Swim 1:10:00 [4] 2.3 mi (30:26 / mi)
slept:7.0 weight:158lbs

4,100 yard swim, warm up, kick board no fins, drills and more drills
20 x 100 on 10 sec then cool down

12 PM

Run 1:10:00 [3] 10.87 mi (6:26 / mi)
slept:7.0 weight:158lbs

1:10 run on Alter G ;@75% BW

Tuesday Dec 6, 2011 #

6 AM

Run 45:00 [3] 6.3 mi (7:09 / mi) +425ft 6:43 / mi
slept:8.5 weight:159lbs

40 minute run with 7 x 20 second intervals up dirt hill about 10-12% incline

11 AM

Bike 1:30:00 [4] 33.8 mi (22.5 mph)
slept:8.5 weight:158lbs

1:30 computrainer ride
Mixed in 28 x 1 minute hard efforts with 30 second rest.
AVG WATTS = 270

4 PM

CrossFit 1:05:00 [5]
slept:8.5 weight:158lbs

WOD was Elizabeth

21,15,9
Power clean with 75 pounds
Dips with purple band

Power clean coaching, drills, review form/technique

Monday Dec 5, 2011 #

6 AM

Swim 1:15:00 [4] 2.3 mi (32:37 / mi)
slept:6.0 weight:158lbs

4,100 yard swim set
Drills and mixed sets and cool down
40x50 on 10 second rest (main set)

12 PM

Stretching 45:00 [3]

mobility WOD for hips and shoulders

Sunday Dec 4, 2011 #

9 AM

Mountain Bike 3:00:00 [3] 38.4 mi (12.8 mph) +4165ft
slept:8.5 weight:159lbs

MTB ride with Kurt in El Moro and up Stair Step into Aliso

2 PM

CrossFit 50:00 [5]
slept:8.5 weight:158lbs

WOD
1 Round (10:40)

1 400 meter run
50 DB lunge walks with 35#
50 DB front squats with 35#
50 sit ups
1 400 meter run

Push ups, jump rope, dips on rings more lunges, mobility stuff

Saturday Dec 3, 2011 #

6 AM

Run 40:00 [3] 5.65 mi (7:05 / mi) +358ft 6:41 / mi
slept:7.0 weight:159lbs

40 minute early AM run in the Back Bay

2 PM

Bike 1:40:00 [4] 35.1 mi (21.1 mph)

1:40 computrainer ride as I blew out my MTB tire on the way to El Moro. Nice 2 inch cut that could not be fixed.

4 x 12 minutes in the big ring 50-60 RPMS with 1 minute rest

4 PM

Run 30:00 [3] 4.3 mi (6:59 / mi) +290ft 6:33 / mi
slept:7.0 weight:159lbs

30 minute run

Friday Dec 2, 2011 #

6 AM

Run 41:00 [3] 5.7 mi (7:12 / mi) +358ft 6:47 / mi
slept:6.5 weight:159lbs

20 minute run, 4 x 20 seconds hard up 12% incline, 20 minute run

Thursday Dec 1, 2011 #

6 AM

Bike 2:11:00 [3] 40.5 mi (18.5 mph) +1785ft
slept:7.0 weight:159lbs

Velo 605 group ride

4 PM

CrossFit 1:00:00 [4]
slept:7.0 weight:159lbs

Cross Fit WOD
3 rounds
10 Manmakers with 20# DB's
25 Double Unders (every 3-5 jump)

Total Time = 12:04

Sit ups, Pull Ups, Dips with rings, Jump rope for extra stuff along with warm up and dynamic stretching.

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