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Training Log Archive: BStarRacing-CJ

In the 31 days ending Aug 31, 2012:

activity # timemileskm+ft
  Bike11 36:23:00 733.74(20.2/h) 1180.84(32.5/h) 30907
  Run20 19:30:12 174.53(6:42) 280.88(4:10) 8081
  Swim17 18:57:00 38.57(29:29) 62.07(18:19)
  Mountain Bike2 10:55:00 123.3(11.3/h) 198.43(18.2/h) 13685
  CrossFit4 5:25:00
  Cyclocross Bike2 5:23:00 73.7(4:23) 118.61(2:43) 7275
  Stretching3 1:50:00
  Weights1 1:00:00
  Total60 99:23:12 1143.84 1840.83 59948
averages - sleep:10.5 weight:157.6lbs

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Friday Aug 31, 2012 #

6 AM

Swim 1:15:00 [4] 2.65 mi (28:18 / mi)
weight:157lbs

4,600 yard swim
6 x 150 cruise with 50 kick
4 x 400 with buoy, band and paddles
8 x 200 cruise with 20" rest
200 relax
12 PM

Run 54:30 [3] 8.12 mi (6:43 / mi) +628ft 6:15 / mi
weight:157lbs

50 cruise with 8 hill strides

Thursday Aug 30, 2012 #

6 AM

Swim 1:15:00 [4] 2.55 mi (29:25 / mi)
weight:157lbs

4,500 yard swim
800 wu
8 x 50 descend 1-4
3 x 500 solid with 20" rest
1500 freestyle broken at will
300 relax
2 PM

Cyclocross Bike 3:20:00 [3] 45.1 mi (4:26 / mi) +4425ft 4:03 / mi
ahr:123 weight:158lbs

3:20 cyclocross ride through El Moro and Back Bay.

Wednesday Aug 29, 2012 #

6 AM

Run 50:00 [3] 8.55 mi (5:51 / mi)
weight:156lbs

50 minute run on Alter G at 75% BW
12 PM

Bike 1:31:00 [4] 33.52 mi (22.1 mph) +852ft
weight:157lbs

1:30 computrainer ride in the hot box, with 20 minutes steady then 3 minute easy spin, then 10 minutes steady.
AVG WATTS = 252

Tuesday Aug 28, 2012 #

6 AM

Swim 1:15:00 [4] 2.55 mi (29:25 / mi)
weight:158lbs

4,500 yard swim
600 wu
8 x 50 descend 1-4
3 x 400 solid (5:45,5:43,5:43)
5 x 400
300 relax
11 AM

Run 1:47:00 [3] 15.25 mi (7:01 / mi) +610ft 6:46 / mi
weight:153lbs

1:45 run hot and humid
C • Don't even talk to me about... 13
4 PM

CrossFit 1:20:00 [5]
weight:154lbs

Crossfit at home rig
Warm up
Wendler Deadlift: 3,3,3 ending at 225#

WOD
3 rounds
10 power cleans with strict form with 95#
50 double under's (ever other one)

Total time= 13:52

AB MAT Sit ups: 4 x 50 reps
9 PM

Stretching 30:00 [3]

Quads, hammy's, and hips, tight and sore tonight.

Monday Aug 27, 2012 #

6 AM

Weights 1:00:00 [4]
weight:158lbs

Wendler strength program
Press 75, 80, and 90% of Max
Back Squat 75, 80, and 90% of max
Worked on toes to bars and some pull ups as well.
12 PM

Run 55:00 [3] 8.05 mi (6:50 / mi) +654ft 6:21 / mi

50 minute cruise run with 8 hill strides

Sunday Aug 26, 2012 #

7 AM

Swim 1:15:00 [3] 2.44 mi (30:44 / mi)
weight:158lbs

4,300 yard swim
1,000 warm up with build ser
3 x 400 + 4 x 50 with 15" rest
200 free
500 with paddels, buoy and band
5000 with paddels and buoy
300 relax
11 AM

Bike 4:20:00 [3] 82.4 mi (19.0 mph) +4100ft
ahr:130

4* hour ride on the road bike, still waiting for TT bike to get back from Kona. Road through laguna canyon, up through modjeska and Santiago canyons. Then made my way back home and around the Back Bay. Realized my rear brake was rubbing the entire ride, extra work for my legs.
AVG WATTS = 218
8 PM

Stretching 40:00 [3]
weight:157lbs

hips and lower leg work

Saturday Aug 25, 2012 #

1 PM

Run 56:00 [3] 10.08 mi (5:33 / mi)

Run #1 56 minute run on the Alter G at 75% BW. Good to back in this thing!
3 PM

Run 50:30 [3] 7.56 mi (6:41 / mi) +624ft 6:12 / mi

Run #2 50 minute cruise in the Back Bay. Almost needed a jacket compared to the Queen K.

Thursday Aug 23, 2012 #

6 AM

Swim 1:25:00 [4] 2.6 mi (32:42 / mi)
weight:157lbs

4,600 yard swim
1,000 WU
4 x (50 kick, 100 band, 250 cruise)
4 x (100 band, 300 cruise)
300 relax
10 AM

Bike 3:06:00 [3] 66.8 mi (21.5 mph) +2000ft
ahr:130

3 hour+ ride with 2 x 25 minute steady efforts. Out to Mauna Kea and back.
AVG WATTS= 212

Wednesday Aug 22, 2012 #

6 AM

Swim 1:00:00 [4] 2.04 mi (29:25 / mi)
weight:157lbs

3,600 yard swim
1,000 wu
3 x200, 4 x 100, 4 x 50. FAST
200 relax
100 cruise
200 cruise
200 relax
Had to cut short to get to crossfit
8 AM

CrossFit 1:20:00 [5]
weight:157lbs

Crossfit warm up
Practice handstand holds at wall

WOD
10,9,8,7,6,5,5,3,2,1
Dead lifts
Push ups
Power squat cleans
Weight at 64% of max, used 80#

Total time = 12:30
Sweating like a mad man in Kona!!
11 AM

Run 50:00 [3] 7.2 mi (6:57 / mi) +385ft 6:37 / mi

Run #1 50 minute cruuse on the old Honu course and up onto Queen K out of the the Mauni Lani. Ran into Macca out there.
6 PM

Run 50:00 [3] 7.18 mi (6:58 / mi) +452ft 6:34 / mi
weight:157lbs

Run #2 50 minute cruise on Alii drive finishing in the dark.

Tuesday Aug 21, 2012 #

7 AM

Bike 5:21:00 [3] 106.12 mi (19.8 mph) +3612ft
weight:157lbs

Long ride got a little longer with those winds today. Seemed like headwinds all day. Rode out to Hawi and back. At one point 250 watts going 12 mph through waikoloa. Hot on the way back as well 95 most of the way back on the Queen K.
AVG WATTS = 210
C • LOL 2
2 PM

Run 1:00:00 [3] 8.77 mi (6:50 / mi) +358ft 6:35 / mi
weight:157lbs

1 hour cruise run on Alii drive, legs felt good after that wind fest on the bike earlier.

Monday Aug 20, 2012 #

6 AM

Swim 1:20:00 [4] 2.61 mi (30:39 / mi)
weight:157lbs

4,600 yard swim
800 cruise
5 x (200 band then 200 cruise)
4x200 with paddles
4x200 cruise
200 relax
10 AM

Run 50:00 [3] 7.22 mi (6:56 / mi) +427ft 6:33 / mi

Run #1 50 mInute cruise run. Pier up Palani up onto queen K and back.
3 PM

Run 51:00 [3] 7.21 mi (7:04 / mi) +385ft 6:44 / mi
weight:157lbs

51 minute cruise run on Alii Drive
5 PM

CrossFit 1:30:00 [5]

CrissFit Kona
Warm up
Wendler Deadllifts 3x3 70%,80%, and 90% of max ended at 215#

WOD
5 reps power cleans at 80% max
400 meter run
10 reps power cleans at 65% max
400 meter run
15 reps power cleans at 50% max

Total time 6:10

Sunday Aug 19, 2012 #

7 AM

Bike 2:03:00 [3] 44.4 mi (21.7 mph) +2005ft

2 hour + ride out on the Queen K early this AM. Legs were better than yesterday.
AVG WATTS = 215
2 PM

Run 45:00 [3] 6.51 mi (6:55 / mi) +358ft 6:34 / mi
weight:157lbs

45 minute run on Alii drive. Legs are feeling better and better. Loving the island training.

Saturday Aug 18, 2012 #

7 AM

Bike 4:30:00 [3] 92.1 mi (20.5 mph) +3002ft
ahr:130 weight:157lbs

4.30 cruise ride no specific intervals mixed in just getting back into the IM flow of training. Rode with Chris for awhile today as well as some other Kona locals including De la Torre in the group. Went half way up to Hawi and back home. Windy as all get up all the way to Kawaihae. Hit 104 on nine computer on the stretch from Kawaihae back to the Queen K. Took it easier today as legs are getting back into run/bike shape on back to back days.
AVG WATTS = 208
3 PM

Swim 52:00 [3] 2.0 mi (26:00 / mi)
weight:157lbs

Open water swim in the Kona aquarium. Switched it up since I don't swim open water much. Late in the afternoon so it was pretty choppy and windy....#sharkweek. Rough estimate on distance

Friday Aug 17, 2012 #

8 AM

Swim 1:00:00 [3] 2.0 mi (30:00 / mi)

Open water swim on IM swim course just shy of the turnaround buoy. Swam with local Kona crew and Lieto as well. Great groups of peeps out here.
2 PM

Run 1:36:00 [3] 13.41 mi (7:10 / mi) +775ft 6:47 / mi
weight:157lbs

1:36 run up on the Queen K and 2 loops through the energy lab. 7.5 or so miles done in the lab. Windy windy windy....hot hot hot....luv it luv it luv it
4 PM

Stretching 40:00 [3]
weight:157lbs

Hips and lower leg work

Thursday Aug 16, 2012 #

6 AM

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

4,000 yard strength paddle and band session
3,000 yards with paddles and band mixed in
2 PM

Bike 3:09:00 [3] 70.41 mi (22.4 mph) +2200ft
ahr:139 weight:157lbs

3:09 ride to climb right before Hawi and back. Kawaihae was the turn around. 25.7 mph down to there. Good steady winds on the way back. Bike position is feeling better and better.
AVG WATTS = 237

Wednesday Aug 15, 2012 #

4 PM

Run 1:12:00 [3] 10.05 mi (7:10 / mi) +625ft 6:46 / mi
weight:158lbs

1:12 run on Alii drive. Return to structure tomorrow!

Tuesday Aug 14, 2012 #

6 AM

Swim 35:00 [3] 1.25 mi (28:00 / mi)
weight:158lbs

2,200 yard recovery swim
9 AM

CrossFit 1:15:00 [5]
weight:158lbs

CrossFit Kona
Standard warm up
Wendler press 3 x 5, 75,85,95

12 MInute AMRAP
15 toes to bars
30 wall ballls with 20#

3 rounds and 10 reps of toes to bars
2 PM

Bike 2:20:00 [3] 50.43 mi (21.6 mph) +1293ft
ahr:127 weight:158lbs

2:20 easy cruise out to Waikoloa and back. Some good winds new position is helping cut through those winds with less effort.
AVG WATTS = 211

Monday Aug 13, 2012 #

4 PM

Swim 45:00 [3] 1.53 mi (29:25 / mi)
weight:158lbs

2,700 yard swim at Kona aquatic center. All recovery stuff and drills.
C • LTD 2
5 PM

Run 45:00 [3] 6.4 mi (7:02 / mi) +325ft 6:43 / mi
weight:158lbs

45 minute cruise up on the Queen K.

Saturday Aug 11, 2012 #

Event: LEADVILLE 100 MTB RACE
 
6 AM

Mountain Bike race 9:20:00 [4] 104.0 mi (11.1 mph) +11100ft
weight:158lbs

LV 100 mtb race. Had a blast! Only issue was we started in the last group literally only 10 people behind us at the start. Probably lost 30-40 minutes and the big belt buckle. Next year we are going to do a qualifier to start closer to the front. I had to pass 1,700-2,00 people, got hammered at the start and was only going 1.6 mph on first climb because of all the people.
C • LOL 10

Friday Aug 10, 2012 #

Mountain Bike 1:35:00 [3] 19.3 mi (12.2 mph) +2585ft
weight:159lbs

1:35 mtb little pre-run of power line for LV

Wednesday Aug 8, 2012 #

6 AM

Swim 1:05:00 [3] 2.27 mi (28:38 / mi)

4,000 yard swim
400 warm up
4 x 150 descend
2 x 400 then 6 x 200 on 30"
800 cruise
200 relax
12 PM

Run 50:00 [3] 8.8 mi (5:41 / mi)

50 minute run on Alter G @ 75% BW with 8 strides. 2 runs on Alter G this week to save the legs for Leadville.

Tuesday Aug 7, 2012 #

6 AM

Swim 1:15:00 [4] 2.5 mi (30:00 / mi)
slept:7.0

4,500 yard swim
600 warm up
10 x 25 LA, 25 swim, 25 RA, 25 swim with paddels
8 x 200 with paddels, buoy, and band
10 x 100 with 20" rest (1:20-1:25)
209 easy
2 PM

Bike 2:03:00 [3] 45.7 mi (22.3 mph) +585ft
ahr:130 max:150 slept:7.0 weight:159lbs

2:03 ride on PCH with 3 x 4 minute hard efforts. Legs felt really good today. Crack seat post today though...bummer

AVG WATTS = 245
C • post 3

Monday Aug 6, 2012 #

12 PM

Run 48:00 [3] 8.2 mi (5:51 / mi)
weight:160lbs

40 minute run on Alter G with 8 strides at 75% BW

Sunday Aug 5, 2012 #

7 AM

Bike 6:00:00 [3] 98.7 mi (16.4 mph) +10000ft
ahr:132 weight:158lbs

6 hour road ride in Big Bear, HOT HOT!! Got stuck on highway 38 after a truck turned over and road closure.

Saturday Aug 4, 2012 #

6 AM

Swim 1:05:00 [4] 2.27 mi (28:38 / mi)
weight:159lbs

4,000 yard swim
600 wu
8 x 50 25 fast 25 easy
8 x 50 I hard 1 easy
20 x 50 with 20" rest ( in on 32-35")
2 x 300 with paddles
800 cruise
200 relax
1 PM

Run 55:00 [3] 7.82 mi (7:02 / mi) +568ft 6:35 / mi
weight:159lbs

55 minute cruise
2 PM

Cyclocross Bike 2:03:00 [3] 28.6 mi (4:18 / mi) +2850ft 3:56 / mi
weight:159lbs

Ride from the house to el Moro, legs are feeling better and better

Friday Aug 3, 2012 #

6 AM

Swim 1:00:00 [4] 2.37 mi (25:19 / mi)
weight:160lbs

4,000 yard swim
400 wu
4 x 150 build
2 x 400 the 6 x 200 with 20" rest
800 with paddels, band, and buoy
200 relax

Thursday Aug 2, 2012 #

5 AM

Bike 2:00:00 [3] 43.16 mi (21.6 mph) +1258ft
weight:159lbs

2 hour computrainer cruise ride
AVG WATTS = 234
2 PM

Run 1:20:00 [4] 11.63 mi (6:53 / mi) +550ft 6:35 / mi
weight:158lbs

1:20 run with 30 minutes steady mixed in

Wednesday Aug 1, 2012 #

6 AM

Swim 1:25:00 [3] 2.64 mi (32:12 / mi)
slept:7.0 weight:159lbs

4,600 yard swim
600 WU
10 x 50 with 25 fast 25 easy
10 x 50 fast then easy
3 x 600
200 relax
10 x 100 with paddles and buoy on the 1:30
12 PM

Run 45:12 [3] 6.52 mi (6:56 / mi) +358ft 6:35 / mi
weight:159lbs

40 minute cruise with 8 hill strides

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