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Training Log Archive: BStarRacing-CJ

In the 31 days ending May 31, 2013:

activity # timemileskm+ft
  Bike17 41:31:00 858.53(20.7/h) 1381.67(33.3/h) 34897
  Swim17 19:25:00 36.93(31:33) 59.43(19:36)
  Mountain Bike6 17:23:00 231.25(13.3/h) 372.16(21.4/h) 26538
  Run11 8:43:00 72.44(7:13) 116.58(4:29) 1448
  Stretching6 2:45:00
  CrossFit2 2:10:00
  Weights3 1:05:00
  Total61 93:02:00 1199.15 1929.84 62883
averages - sleep:12.2 weight:158.6lbs

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Thursday May 30, 2013 #

6 AM

Run 45:00 [3] 6.08 mi (7:24 / mi)
slept:7.0 weight:158lbs

45 minute run on Alter G 80-100% BW
8 AM

Bike 2:35:00 [3] 54.84 mi (21.2 mph) +1700ft
slept:7.0 weight:158lbs

2:30+ ride averaging 220 watts or greater. Nice ride with the birthday boy Kurt...down to Dana Point then back into HB and back home.
AVG WATTS = 237

Wednesday May 29, 2013 #

5 AM

Swim 1:15:00 [3] 2.4 mi (31:15 / mi)
slept:7.0 weight:159lbs

4,200 yard swim
800 warm up
3 x 200 with parachute, buoy and band 6 x 100 hard on 2' rest
16 x 50
Cool down
12 PM

Bike 1:30:00 [3] 32.25 mi (21.5 mph) +1525ft
slept:7.0 weight:158lbs

1:30 CT ride holding 220 watts or greater. Wore the altitude mask 80% of ride to equal 9,000 feet.
AVG WATTs = 258

Tuesday May 28, 2013 #

5 AM

Swim 1:15:00 [3] 2.33 mi (32:11 / mi)
slept:7.0 weight:159lbs

4000 yard swim
Parachute work plus band/buoy
Then 3 x 400
6 x 200
Cool down
2 PM

Bike intervals 2:00:00 [4] 43.6 mi (21.8 mph) +1700ft
slept:7.0 weight:159lbs

2 hour CT ride holding 220 watts
Then 5 x 6 minute efforts holding 300 watts or greater
Used the altitude training mask simulating 9,000 feet of elevation...good times
AVG WATTS = 258
8 PM

Stretching 30:00 [3]

Hips, quads and hammy's

Monday May 27, 2013 #

3 PM

Bike 3:32:00 [3] 70.08 mi (19.8 mph) +3200ft
slept:7.0 weight:158lbs

3:30 ride out and back through Santiago Canyon.
AVG WATTS = 233
8 PM

Stretching 30:00 [3]
weight:158lbs

hips, hamstrings and glutes

Sunday May 26, 2013 #

6 AM

Bike 5:05:00 [3] 103.0 mi (20.3 mph) +2756ft
slept:7.0 weight:158lbs

5+ hour ride with Palm Springs road riding group. Learned some new climbs. Group was shattered again...
AVG WATTS = 228
C • You mean, You shattered the... 4

Saturday May 25, 2013 #

6 AM

Bike 4:05:00 [4] 85.46 mi (20.9 mph) +2358ft
slept:7.0 weight:158lbs

4:05 group ride in Palm Springs...windy and fast, think it was some of the Tour de PS course...Found myself at the front of the group putting in work..
AVG WATTS : 235
3 PM

Stretching 25:00 [3]
slept:7.0 weight:158lbs

SL bridges (R) 5 x 20
SL Bridge (L) 5 x 15
TB abs 8 x 25
Push ups 3 x 10
SL squat touch 3 x 12 ea

Friday May 24, 2013 #

5 AM

Swim 1:20:00 [3] 2.44 mi (32:47 / mi)
slept:7.0 weight:158lbs

4,300 swim
800 wu
4 x 150 with parachute, buoy and band then 5 x 100 hard on 2 minutes
16 x 50 cruise
Cool down

Thursday May 23, 2013 #

6 AM

Run 52:00 [3] 7.1 mi (7:19 / mi) +345ft 7:00 / mi
slept:7.0 weight:158lbs

Run on Alter G @ 75-90% BW incline 1-4%
8 AM

Mountain Bike 3:01:00 [3] 40.01 mi (13.3 mph) +5100ft
slept:7.0 weight:158lbs

3 hour MTB ride from the house into El Moro, just trying to hold 220 watts or greater.
AVG WATTS = 232

Wednesday May 22, 2013 #

6 AM

Swim 1:05:00 [3] 2.16 mi (30:06 / mi)
slept:7.0 weight:159lbs

3,800 yard swim
Parachute work and 400's
12 PM

Bike 1:30:00 [3] 33.06 mi (22.0 mph) +1625ft
slept:7.0 weight:158lbs

1:30 ride on CT
AVG WATTS = 260

Tuesday May 21, 2013 #

6 AM

Swim 1:15:00 [3] 2.3 mi (32:37 / mi)
slept:7.0 weight:158lbs

4,000 yard swim
Parachute work.. And mixed in some 100's and 50''s
11 AM

Bike hills 2:10:00 [3] 40.1 mi (18.5 mph) +3100ft
slept:7.0 weight:158lbs

2:10 ride with 5 x 6 minutes efforts greater than 300 watts. Nyes, alta vista, Newport coast, pelican.
AVG WATTS = 258
4 PM

CrossFit 1:25:00 [4]

1200 meter row warm up
Air squats, high knees, butt kickers 3 x 10
Jumping jacks, push ups, rotations 3 x 10
Punter kicks, high knees, butt kickers, lunge with rotations 2 laps each

Press 3 x 10 with 65#
Front squats 3 x 10 with 65#
Toes to bars 2 x 10

WOD
5 rounds
6 front squats with 95#
12 toes to bars
Total time = 8:10

6 x 12 v ups
5 x 12 ab crunches with 14# wall ball
SL bridges 3 x15 each
Hamstring bridge curls with wall ball 3 x 15

Monday May 20, 2013 #

6 AM

Swim 25:00 [3] 0.85 mi (29:25 / mi)
slept:7.5 weight:158lbs

1,500 yard swim easy recovery swim
12 PM

Run 40:00 [3] 5.45 mi (7:20 / mi)
slept:7.5 weight:158lbs

40 minute easy run on the Alter G @ 75% BW

Sunday May 19, 2013 #

Event: Sagebrush Endurance MTB Race
 
10 AM

Mountain Bike 4:21:00 [5] 49.1 mi (11.3 mph) +6200ft
slept:6.0 weight:158lbs

Sagebrush 50 miler.....Hot, 90+ most of the day and they had to modify the course so we had to do a hike a bike section 4 times previously we would only do it 2x. Brutal course all kinds of terrain variation, had a few good spills and some good cut/scratches. It was a pretty tough course such that 12/15 in my age group DNF'd. Ended up in 3rd and a few minutes out of second. Next up is Big Bear June 2.
AVG WATTS = 220
C • Fun!!! 5

Saturday May 18, 2013 #

7 AM

Swim 1:10:00 [3] 2.16 mi (32:25 / mi)
slept:7.5 weight:159lbs

3,800 yard swim
2 PM

Mountain Bike 1:45:00 [3] 27.0 mi (15.4 mph) +2458ft
slept:7.0 weight:159lbs

1:45 shake out and bike check b4 racing Sagebrush 50miler tomorrow
AVG WATTS = 229

Friday May 17, 2013 #

5 AM

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

4,000 yard swim

Thursday May 16, 2013 #

5 AM

Swim 55:00 [3] 1.81 mi (30:23 / mi)
slept:6.0 weight:159lbs

3,200 yard swim
2 PM

Bike 2:31:00 [3] 55.0 mi (21.9 mph) +2060ft
slept:6.0 weight:159lbs

2:31 Computrainer ride.
AVG WATTS = 239
5 PM

Weights 15:00 [3]

Right off the bike
4 x 25 TB abs
Candle sticks 5 x 15
4 x 15 TB ABS II

Wednesday May 15, 2013 #

6 AM

Run 45:00 [3] 6.55 mi (6:52 / mi) +325ft 6:34 / mi
slept:7.0 weight:158lbs

45 minute run on AG @ 75% BW
12 PM

Bike 1:30:00 [3] 32.0 mi (21.3 mph) +1525ft
slept:7.0 weight:158lbs

1:30 ride on CT
AVG WATTS = 240

Tuesday May 14, 2013 #

5 AM

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

4,000 yard swim
8 AM

Bike 2:05:00 [3] 43.8 mi (21.0 mph) +1585ft
slept:7.0 weight:158lbs

2 hour ride on road bike with some 5 x 6 minute high intensity efforts
AVG WATTS = 231

Monday May 13, 2013 #

6 AM

Run 1:00:00 [3] 8.4 mi (7:09 / mi)
slept:6.0 weight:159lbs

Run on Alter G @ 75% BW
12 PM

Weights 30:00 [3]

Press 2 x 10 reps with 45# warm up then 3 x 5 ending with 75#
Front Squats 4 x 10 with 65#
Wall Balls with 14# WB 3 x 10
Candlesticks 5 x15
1 PM

CrossFit 45:00 [3]

Warm up with 1.000 meter row
Jumping jacks, rotations, push ups 3 x 10
Lunge with rotations, punter kicks, high knees
Jump rope 3 x 30 jumps

WOD
5 rounds
500 meter row
Overhead Squats 15 reps with 65#

Total TIme = 17:03

Sunday May 12, 2013 #

4 PM

Mountain Bike 3:08:00 [3] 41.5 mi (13.2 mph) +5100ft
slept:9.5 weight:159lbs

3:08 MTB ride
AVG WATTS = 240

Saturday May 11, 2013 #

6 AM

Swim 1:10:00 [3] 2.16 mi (32:25 / mi)
slept:7.0 weight:159lbs

3,800 yard swim
2 PM

Mountain Bike 2:30:00 [3] 35.54 mi (14.2 mph) +3678ft
slept:7.0 weight:159lbs

2:30 MTB ride in El Moro
AVG WATTS = 230

Friday May 10, 2013 #

5 AM

Swim 1:15:00 [3] 2.3 mi (32:37 / mi)
slept:6.5 weight:160lbs

4,000 yard swim
12 PM

Run 50:00 [3] 7.0 mi (7:09 / mi) +325ft 6:51 / mi
slept:6.5 weight:159lbs

50 minute run on Alter G @ 75% BW

Thursday May 9, 2013 #

5 AM

Run 1:10:00 [3] 9.85 mi (7:06 / mi)
slept:6.0 weight:159lbs

Run on Alter G @ 75% BW....bone formation in my upper hamstring was ok today
8 PM

Bike 2:30:00 [3] 54.5 mi (21.8 mph) +2250ft
slept:6.0 weight:159lbs

2:20 computrainer late night ride.
AVG WATTS = 240

Wednesday May 8, 2013 #

6 AM

Swim 1:00:00 [3] 2.01 mi (29:51 / mi)
slept:7.0 weight:159lbs

3,600 yard swim
800 warm up
200 yards with parachute, buoy and band
3 x 400 with buoy/band
3 x 400 free
CD
12 PM

Bike 1:22:00 [3] 30.01 mi (22.0 mph) +1245ft
slept:7.0 weight:159lbs

1:22 ride on computrainer, holding greater than 220 watts.
AVG WATTS = 256

Tuesday May 7, 2013 #

6 AM

Swim 1:15:00 [3] 2.3 mi (32:37 / mi)
slept:7.0 weight:158lbs

4,000 yard swim
800 warm up
4 x (100 with parachute, band and buoy at ankles then 4 x 100 hard on 2 minutes.....all 100's on 1:14-1:19
1 PM

Bike 2:12:00 [3] 48.15 mi (21.9 mph) +1580ft
ahr:124 max:148

2+ hour ride holding greater than 220 watts with 5 x 6 minute efforts holding 300 watts or greater.
AVG WATTS = 239
8 PM

Stretching 20:00 [3]

Hamstrings and hips

Monday May 6, 2013 #

5 AM

Run 52:00 [3] 7.06 mi (7:22 / mi)
slept:7.0 weight:159lbs

Run #1 52 minute run on Alter G @ 80% BW... no issues
1 PM

Run 23:00 [3] 3.25 mi (7:05 / mi)
slept:7.0 weight:159lbs

Run #2 on alter G @ 75% BW

Weights 20:00 [3]
slept:7.0 weight:159lbs

Abdominal work
TB ABS 1 x 100. 3 x 30
Candlesticks 5 x 12

Sunday May 5, 2013 #

7 AM

Swim 1:15:00 [3] 2.41 mi (31:07 / mi)

4,200 yard swim at PS aquatic center
12 PM

Bike 2:46:00 [3] 63.56 mi (23.0 mph) +758ft
slept:8.0

Just under 3 hour ride in PS holding greater than 220 watts.
AVG WATTS = 240
C • 22W? 3
8 PM

Stretching 40:00 [3]

Hips, hamstrings, hip flexors....rumble rolling

Saturday May 4, 2013 #

12 PM

Run 40:00 [3] 5.38 mi (7:26 / mi) +452ft 6:53 / mi
slept:8.0 weight:159lbs

40 minute run in Palm Springs...#hot...#dry
2 PM

Stretching 20:00 [3]
slept:8.0 weight:158lbs

hips and hamstrngs
3 PM

Bike 2:38:00 [3] 37.12 mi (14.1 mph) +4405ft
slept:8.0 weight:159lbs

2.30+ ride in Palm Springs...brutal winds...rode up to the tram x 2 then on the 3rd just went to mile marker 1. Also threw in 20 minute effort holding greater than 300 watts on the first climb.
AVG WATTS= 239

Friday May 3, 2013 #

5 AM

Swim 1:15:00 [3] 2.4 mi (31:15 / mi)
slept:7.0 weight:159lbs

4,200 yard swim

Thursday May 2, 2013 #

6 AM

Run 46:00 [3] 6.32 mi (7:17 / mi)
slept:7.0 weight:159lbs

Run on Alter G @ 75% BW
11 AM

Mountain Bike 2:38:00 [3] 38.1 mi (14.5 mph) +4002ft
slept:7.0 weight:159lbs

2:30+ mtb ride
AVG WATTS = 250

Wednesday May 1, 2013 #

5 AM

Swim 1:05:00 [3] 2.3 mi (28:16 / mi)
slept:7.0 weight:158lbs

4,000 yard swim
600 warm up
4 x 400 with paddels buoy and band
2 x 800 with 15" rest
cool down
12 PM

Bike 1:30:00 [3] 32.0 mi (21.3 mph) +1525ft
slept:7.0 weight:159lbs

1:30 computrainer ride
AVG WATTS = 250

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