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Training Log Archive: BStarRacing-CJ

In the 31 days ending Mar 31, 2013:

	activity	#	time	miles		km		+ft
	Bike	16	40:11:30	843.52	(21.0/h)	1357.52	(33.8/h)	34176
	Swim	20	23:18:00	48.05	(29:06)	77.33	(18:05)
	Run	19	13:55:40	122.24	(6:50)	196.73	(4:15)	3338
	Stretching	25	12:15:00
	Weights	8	6:00:00
	Mountain Bike	1	2:15:00	32.02	(14.2/h)	51.53	(22.9/h)	3550
	CrossFit	1	45:00
	Total	90	98:40:10	1045.83		1683.1		41064
averages - sleep:18.8 weight:157.7lbs

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Saturday Mar 30, 2013 #

6 AM

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

4,500 yard swim
600 warm up
6 x 300 with paddels then 300 free
cool down

1 PM

Bike 2:18:00 [4] 50.2 mi (21.8 mph) +2121ft
ahr:123 max:150 slept:7.0 weight:158lbs

2 hour ride with 2 x 35 minute efforts holding 260-275 watts.
AVG WATTS = 236

Friday Mar 29, 2013 #

6 AM

Swim 1:10:00 [3] 2.33 mi (30:02 / mi)
slept:7.0 weight:158lbs

4,100 yard swim
600 warm up
4 x 3 x 200 descend 1-3
500 paddels
400 swim
Cool Down

12 PM

Run 42:00 [3] 5.77 mi (7:17 / mi) +412ft 6:49 / mi
slept:7.0 weight:158lbs

40+ minute run in the Back Bay

7 PM

Stretching 30:00 [3]
slept:7.0 weight:158lbs

Hips and Lower legs

Thursday Mar 28, 2013 #

11 AM

Bike 2:12:00 [3] 40.3 mi (18.3 mph) +3705ft
ahr:125 max:157 slept:8.0 weight:157lbs

2 hour ride on the road bike into Laguna for some play time. Nyes, Alta Vista, Bluebird Canyon x 2 then back down PCH up Newport Coast and back through the Back Bay to home.
AVG WATTS = 260

3 PM

Run 51:00 [3] 7.35 mi (6:56 / mi) +445ft 6:34 / mi
slept:8.0 weight:157lbs

50+ minute cruise in the Back Bay

C • Alterg 3

5 PM

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

Hips and hamstrings

Wednesday Mar 27, 2013 #

6 AM

Swim 1:10:00 [3] 2.4 mi (29:10 / mi)
slept:8.0 weight:158lbs

4,200 yard swim
800 warm up
8 x 200 with paddels, buoy and band
3 x 500 with 15" rest
cool down

1 PM

Stretching 45:00 [3]
slept:8.0 weight:158lbs

Stretching and stabilization work at the clinic

Tuesday Mar 26, 2013 #

6 AM

Run 55:00 [3] 8.45 mi (6:31 / mi)
slept:6.5 weight:158lbs

55 minute run on the Alrer G @ 75% BW

10 AM

Bike 2:12:00 [4] 48.0 mi (21.8 mph) +1875ft
ahr:125 max:145 slept:6.0 weight:158lbs

2+ hour ride holding greater than 220 watts tgen 2x35 minutes holding 260-275 watts. Legs fm felt good today, no problem holding the watts and HR sitting at 139-140.
AVG WATTS = 246

4 PM

Weights 45:00 [3]
slept:6.0 weight:158lbs

Front Squats 5 x 10 last 3 sets with 105#
Press 4 x 10 with 65#
Overhead Squats 5 x 10 with 65#
Eccentric Heel Raises 8 x 20 on (R)
Regular Heel Raises 8 x 20 on (L).

C • Raises 2

Monday Mar 25, 2013 #

6 AM

Swim 1:08:00 [3] 2.4 mi (28:20 / mi)
slept:7.5 weight:158lbs

4,200 yard swim
800 warm up
8 x 150 band, paddels, buoy
4 x 500 with 20" rest
Cool down

12 PM

Run 43:00 [3] 6.1 mi (7:03 / mi) +465ft 6:34 / mi
slept:7.5 weight:158lbs

40+ minute cruise run in the Back Bay

1 PM

Weights 15:00 [3]
slept:7.0 weight:158lbs

Abdominal work right after the run

Candlesticks 5 x 12
V-Ups 5 x12

Sunday Mar 24, 2013 #

7 AM

Run 50:30 [3] 7.26 mi (6:57 / mi) +568ft 6:29 / mi
slept:8.0 weight:158lbs

Early AM run in the Back Bay...ready to roll

2 PM

Bike 3:12:00 [3] 64.8 mi (20.3 mph) +3458ft
ahr:132 max:150 slept:8.0 weight:158lbs

Rode out towards Irvine and did some climbing routes out there by the toll road. Then up towards Santiago Canyon Road, up and over Cannon and then up Chapman, back down Jamboree and out towards Irvine again, another climb to the end of the toll road and then bike trail back home.
AVG WATTS = 241

7 PM

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

Hips and hamstring and lower legs

Saturday Mar 23, 2013 #

6 AM

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

4,500 yard swim
600 warm up
6 x 300 with paddels, then 300 cruise
Cool Down

11 AM

Bike 2:20:00 [4] 51.1 mi (21.9 mph) +2005ft
ahr:134 max:158 slept:7.0 weight:158lbs

2+ hour ride holding greater than 220 watts then 2 x 35 minutes hold 260-275 watts. GOod winds our there today and legs were a little flat. Also was sick this AM for some reason maybe some bad food, throwing early this AM before the swim.
AVG WATTS = 240

4 PM

Stretching 35:00 [3]
slept:7.0 weight:158lbs

Hips and Lower legs

Friday Mar 22, 2013 #

5 AM

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

4,200 yard swim
800 warm up
10 x 100 with paddels, buoy, and band
5 x 400 with 20" rest
Cool Down

Thursday Mar 21, 2013 #

5 AM

Swim 1:05:00 [4] 2.3 mi (28:16 / mi)
slept:6.5 weight:158lbs

4,000 yard swim
600 warm up
4 x 3x200 descend 1-3
400 paddels
400 cruise
Cool down

11 AM

Mountain Bike 2:15:00 [4] 32.02 mi (14.2 mph) +3550ft
slept:7.0 weight:157lbs

1:45 MTB ride holding 240 watts or greater over in El Moro, held 244 for the 1:45 and then did a little extra riding. Came home on a flat rear tire the last 2 miles..
AVG WATTS = 235

3 PM

Weights 1:00:00 [3]
slept:7.0 weight:158lbs

Wendler Strength Training
Press 3 x 10 with bar for warm up
then 3 x 5 ending with 85#, went lighter because of 4 swim days in a row

Back Squat
3 x 10 warm up with 135#
Then 3 x 5 ending with 200# full deep squats with much better control today.

Toes to Bars 12 x 10 reps, first 10 were unbroken

V-Up's 11 x 12 reps

Planks 5 x 45"

Wednesday Mar 20, 2013 #

5 AM

Swim 1:05:00 [3] 2.4 mi (27:05 / mi)
slept:7.5 weight:157lbs

4,200 yard swim
800 warm up
8 x 200 buoy, paddels and band
3 x 500 with 15" rest
Cool Down

12 PM

Run 51:00 [3] 7.22 mi (7:04 / mi) +486ft 6:38 / mi
slept:7.5 weight:157lbs

51 minute run in the Back Bay...progress let's say

10 PM

Stretching 15:00 [3]

Lower legs rumble roller

Tuesday Mar 19, 2013 #

6 AM

Run 50:00 [3] 8.4 mi (5:57 / mi)
slept:6.5 weight:157lbs

Run on Alter G @ 75% BW..

10 AM

Bike 2:56:30 [4] 58.35 mi (19.8 mph) +2685ft
ahr:134 max:151 slept:7.0 weight:157lbs

Ride out through Santiago Canyon and into Silverado holding > 220 watts then 2 x 35' efforts holding 260-275 watts. Good headwind all day....perfect.
AVG WATTS = 240
Road the Tarmac today, Speed Concept is getting fixed.

4 PM

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

Overhead Squats 4 x 10 with 65#
Press 4 x 10 with 65#
Eccentric heels raises off box 4 x 20
Toes to Bar 5 x 15, sets 1-4 unbroken
Ab Mat sit ups 5 x 20
V Up's 4 x 12

Monday Mar 18, 2013 #

6 AM

Swim 1:08:00 [3] 2.4 mi (28:20 / mi)
slept:7.0 weight:157lbs

4,200 yard swim
800 warm up
8 x 150 band, buoy, and paddels
4 x 500 with 20" rest
cool down

1 PM

Run 31:00 [3] 4.25 mi (7:18 / mi) +185ft 7:00 / mi
slept:7.0 weight:157lbs

30+ run in the Back Bay, achillies felt ok, but then got sore later in the day...

Sunday Mar 17, 2013 #

Event: Superseal Triathlon

6 AM

Run 50:00 [3] 7.15 mi (7:00 / mi)
slept:7.0 weight:157lbs

50 minute run on the Alter G just cruising at 60% BW, no irritation of achillies.

10 AM

Weights 40:00 [3]
slept:7.0 weight:158lbs

Wendler Strength training with back squats
Warmed up 3 x 12 reps
Then 3 x 5 ending with 185#
Then did another 4 x 10 reps with 135#

Toes to Bars 10 x 10 unbroken with the 10

Push Ups 4 x 10

3 PM

Bike 2:45:00 [3] 56.2 mi (20.4 mph) +2710ft
ahr:130 max:144 slept:7.0 weight:157lbs

2:45 ride holding greater than 220 watts. Half loop out through Santiago Canyon, up to Silverado Canyon and back home.
AVG WATTS = 233

Saturday Mar 16, 2013 #

7 AM

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

4,500 yard swim
600 warm up
6 x 300 with paddels then 300 cruise
Cool down

8 AM

Bike 2:40:00 [4] 55.5 mi (20.8 mph) +2750ft
slept:7.0 weight:157lbs

Ride out through Santiago Canyon holding >220 watts then 2 x 30 minute efforts holding 260-274 watts. Achillies was great all day.
AVG WATTS = 247

8 PM

Stretching 30:00 [3]
slept:7.0 weight:157lbs

rumble roller to lower legs

Friday Mar 15, 2013 #

5 AM

Swim 1:10:00 [3] 2.44 mi (28:41 / mi)
slept:7.5 weight:158lbs

4,200 yard swim
800 warm up
10 x 100 with buoy, paddels and band
5 x 400 with 15" rest
cool down

12 PM

Run 35:00 [3] 5.06 mi (6:55 / mi)
slept:7.5 weight:158lbs

easy run on Alter G plan is by monday to get back running on land

9 PM

Stretching 40:00 [3]
slept:7.5 weight:158lbs

Lower leg and rumble roller mash session...

Thursday Mar 14, 2013 #

6 AM

Swim 1:10:00 [4] 2.44 mi (28:41 / mi)
slept:7.5 weight:158lbs

4,200 yard swim
600 wu
4 sets 3 x 200 descend 1-3
400 paddels
400 cruise
Cool down

11 AM

Bike 2:07:00 [3] 48.45 mi (22.9 mph) +710ft
ahr:134 max:150 slept:7.5 weight:158lbs

2+ hour ride total holding greater than 240 watts for 1:45, held around 252, HR in the lie 140's, 23.1 mph avg. Out and back on PCH.
AVG WATTS Total = 250

9 PM

Stretching 20:00 [3]
slept:7.5 weight:158lbs

Lower legs with rumble roller and hips

Wednesday Mar 13, 2013 #

5 AM

Swim 1:10:00 [3] 2.44 mi (28:41 / mi)
slept:7.5 weight:158lbs

4,300 yard swim
800 warm up
8 x 200 with paddels, buoy, and band
3 x 500 with 20" rest
Cool Down

12 PM

Run 50:00 [3] 7.65 mi (6:32 / mi)
slept:7.5 weight:158lbs

45 minute run on the Alter G at 70% BW, achillies better...probably overdid it a little bit.

9 PM

Stretching 20:00 [3]
slept:7.5 weight:158lbs

Hips and lower leg work rumble roller....goodness

Tuesday Mar 12, 2013 #

Weights 1:00:00 [3]
weight:158lbs

Warm up with press with barbell 3 x 10
Then Wendler
Press 3 x 5 ending with 95#

Front squat warm up 3 x 10 with light weights
Front Squat 3 x 5 ending with 140#

More back squats 4 x 10 light weight but deep end range squats
Ring DIps with red band 3 x 10

Eccentric heel raises 4 x 15

Toes to Bars 5 x 10

6 AM

Run 42:00 [3] 6.05 mi (6:57 / mi)
slept:7.0 weight:158lbs

Run on the Alter G healing but not race ready...probably pulling the plug on Superseal....bigger fish to fry

10 AM

Bike 2:20:00 [4] 50.58 mi (21.7 mph) +175ft
ahr:132 max:151 weight:158lbs

2 hour + ride with 2 x 30' efforts holding 260-275 watts.
AVG WATTS = 242

7 PM

Stretching 40:00 [3]

Hips and lower legs, calf work with rumble roller...

Monday Mar 11, 2013 #

6 AM

Swim 1:15:00 [3] 2.4 mi (31:15 / mi)
slept:6.5 weight:158lbs

4,200 yard swim
800 warm up
8 x 150 buoy, band, paddels
4 x 500 with 20" rest
Cool down

12 PM

Stretching 50:00 [3]
weight:158lbs

Biodex DL 3 x 15
Biodex SL 3 x 15
TB abs 5 x 25
Clam circuit with green TB, 3x10 each
Eccentric heel raises 3 x 15
V up's 4 x 12
Candlesticks 3 x 12
Cross over stretch 2 x 1 minute each side

9 PM

Stretching 15:00 [3]
weight:158lbs

hips, glutes and hip flexors..

Sunday Mar 10, 2013 #

7 AM

Bike 3:33:30 [3] 71.5 mi (20.1 mph) +2700ft
ahr:127 max:148 slept:8.5 weight:158lbs

3 hour ride that went a little longe. Rode down towards San 0, surf was pumping out there today. Took it was much easier today to take some pressure off the achilies. Did all the climbs in the the little ring as well. Still was able to hold over 220 watts for the ride, which was the goal. Felt way easy today and little effort.
AVG WATTS = 224

5 PM

Run 42:00 [3] 5.75 mi (7:18 / mi)
slept:8.5 weight:158lbs

42 minute run on Alter G up to 75% BW

9 PM

Stretching 15:00 [3]
slept:8.5 weight:158lbs

Hip flexors and quads....after 30 minute laser session

Saturday Mar 9, 2013 #

6 AM

Swim 1:22:00 [3] 2.84 mi (28:52 / mi)
slept:8.0 weight:158lbs

5,000 yard swim
600 warm up
7 x (300 paddels 10" rest then 300 cruise 20" rest)
Cool down

8 AM

Bike 2:00:00 [3] 43.58 mi (21.8 mph) +1652ft
ahr:136 max:158 slept:8.5 weight:158lbs

2 hour ride greater than 220 watts then 2 x 30 minute holding 260-275 watts.
Avg watts = 241

9 PM

Stretching 30:00 [3]
weight:158lbs

Quads, hip flexors, Lower legs

Friday Mar 8, 2013 #

6 AM

Run 50:00 [3] 7.82 mi (6:24 / mi)
slept:8.5 weight:158lbs

50 minute run on the Alter G

9 PM

Stretching 15:00 [3]
weight:158lbs

Hips and glutes..

Thursday Mar 7, 2013 #

6 AM

Swim 1:10:00 [3] 2.33 mi (30:02 / mi)
weight:159lbs

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

9 AM

Bike 1:55:30 [4] 43.01 mi (22.3 mph) +550ft
ahr:136 max:148 weight:158lbs

1:45 ride out on PCH into Los Alamitos and back. Goal to hold greater than 240 watts. Good winds today and able to sustain a solid effort today with a pretty low HR.
AVG WATTS = 244

8 PM

Stretching 30:00 [3]
weight:158lbs

hips, itb, quads, hams and lower legs with rumble roller

Wednesday Mar 6, 2013 #

6 AM

Swim 1:05:00 [3] 2.33 mi (27:54 / mi)
weight:158lbs

4,100 yard swim
800 warm up
8 x 150 paddels, buoy, band
3 x 500 with 30" rest
Cool down

12 PM

Run 50:30 [3] 6.88 mi (7:20 / mi) +452ft 6:55 / mi
weight:158lbs

50 minute run in the Back Bay...had better days but I was outdoors running.

10 PM

Stretching 10:00 [3]
weight:158lbs

Quick hip flexor stretching b4 bed...

Tuesday Mar 5, 2013 #

8 AM

Bike 2:00:00 [4] 44.4 mi (22.2 mph) +1625ft
ahr:137 max:158 slept:8.5 weight:158lbs

2 hour ride holding greater than 220 watts and then 2 x 30 minutes holding 260-275 WATTS. Loop out through Laguna Canyon and Back.
AVG WATTS = 241

1 PM

Run 40:40 [3] 5.6 mi (7:16 / mi) +325ft 6:53 / mi
slept:8.5 weight:158lbs

40 minute run in the Back Bay,

3 PM

Weights 35:00 [3]
slept:8.5 weight:157lbs

Wendler Strength Training

Front Squats: 3 x 10 warm up then 3 x 5 ending with #165

Dead Lifts: 4 x 10 warm up being explosive then 3 x 5 ending with 205#

4 PM

CrossFit 45:00 [3]
slept:8.5 weight:157lbs

Warmed up a little more after the Wendler with the standard crossfit warm up. Decided to give good ol "Cindy" a try again today.

20 minute AMRAP
5 pull ups
10 push ups
15 air squats

Total rounds was 18 along with 5 pull ups.
Set a PR today with this one.

8 PM

Stretching 20:00 [3]

Hip flexors and hips

Monday Mar 4, 2013 #

6 AM

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

4,000 yard swim
800 warm up
8 x 150 paddels, buoy, and band
4 x 500 with 15" send off
cool down

12 PM

Stretching 1:00:00 [3]
weight:157lbs

DL SB hamstring curls 3 x 12
SL SB hamstring curls 3 x 12
DL Bride holds on SB with Alt UE's 3 x 12
Clam Circuit with green 3 x 12 each and both sides
"V" Up's 3 x 12
Candle Sticks 3 x 12
Eccentric Heel Raises 4 x 15
SL Bridge with Purple Grey Cook Band 3 x 12
Prone Plank 3 x 1 minute holds
Side Plank 3 x 1 minute each side

9 PM

Stretching 30:00 [3]

Hamstrings, hips, hip flexors, glutes

Sunday Mar 3, 2013 #

Event: Desert Triathlon

9 AM

Bike 3:30:00 [3] 70.4 mi (20.1 mph) +3750ft
ahr:130 weight:157lbs

3+ hour cruise holding > 220 watts. Laguna, Santiago and Silverado Canyons.
AVG WATTS = 234

3 PM

Run 50:00 [3] 7.6 mi (6:35 / mi)
weight:157lbs

50 minute run on Alter G at 75% BW...achillies healing up

5 PM

Weights 1:00:00 [3]

Wendler
Press 3 x 10 warm up then 3 x 5 ending with 100#
Back Squats warm up with 4 x 10 then 3 x 5 ending with 200#

Toes to Bars 4 x 12 unbroken until last set
Deadlifts 5 x 12 form and acceleration and popping the hips through with 135#
Wall Balls 3 x 20 with 14# ball
Eccentric Heel Raises 4 x 15

9 PM

Stretching 20:00 [3]

Glutes, hams, adductors and quads

Saturday Mar 2, 2013 #

9 AM

Swim 1:20:00 [3] 2.82 mi (28:22 / mi)
slept:8.0 weight:157lbs

5,000 yard swim
800 warm up
8 x (300 with paddels then 200 cruise, 10" after paddels 20" after cruise)
cool down

12 PM

Bike 2:10:00 [4] 47.15 mi (21.8 mph) +1705ft
ahr:141 slept:8.0 weight:157lbs

2 hour ride > 220 watts then 2 x 30 minute efforts hold 260-275 watts. Headed down PCH into Laguna then out and back through Laguna Canyon towards Spectrum and headed back the same way, then ended with loop through the Back Bay.

AVG WATTS = 240

3 PM

Run 40:00 [3] 6.25 mi (6:24 / mi)
slept:8.0 weight:157lbs

40 minute run on the Alter G...achillies was good, no increased swelling and the divot in the tendon is now almost gone. Collagen synthesis is good!

5 PM

Stretching 40:00 [3]
weight:157lbs

Good session with rolling out the calves and lower legs as well as some hip work. Doing extra lengthening work on the (R) gastoc/soleus to take pressure off the achillies.

Friday Mar 1, 2013 #

Stretching 20:00 [3]
weight:158lbs

hips and quads, rumble roller

6 AM

Swim 45:00 [3] 1.32 mi (34:06 / mi)

2,300 yard swim, easy recovery swim nothing special, just getting a feel for the water

12 PM

Run 12:00 [2] 1.63 mi (7:22 / mi)
weight:157lbs

Trial on Alter G at 50%..litmus test

1 PM

Stretching 45:00 [3]
weight:157lbs

Leg Press 4 x 15 DL
LEg Press 4 x 15 SL
Biodex DL heel Raises 3 x 15
Eccentric heel Raises 4 x 15 off box
SB DL Hamstring Curls 3 x 12
SB Bridge holds with UE flexion 3 x 12
SL Bridge with Gray Cook Band 3 x 12
V ups 4 x 15
Hallow Rocker Holds 3 x 45" holds
Candlesticks 4 x 15

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