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Training Log Archive: BStarRacing-CJ

In the 31 days ending Oct 31, 2013:

	activity	#	time	miles		km		+ft
	Bike	20	31:37:39	618.15	(19.5/h)	994.82	(31.5/h)	25858
	Cyclocross Bike	10	8:43:14	125.52		202.01		4559
	Mountain Bike	3	6:54:00	40.85		65.74		10880
	Swim	10	6:40:00	12.83	(31:11)	20.65	(19:22)
	Run	8	4:47:15	39.6	(7:15)	63.73	(4:30)	1900
	Weights	6	4:45:00
	Stretching	5	2:35:00
	Total	61	66:02:08	836.95		1346.94		43197
averages - sleep:13.9 weight:159.3lbs

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Thursday Oct 31, 2013 #

6 AM

Swim 45:00 [3] 1.5 mi (30:00 / mi)
slept:7.5 weight:161lbs

2,700 yard swim

9 AM

Bike 3:13:00 [3] 62.0 mi (19.3 mph) +3503ft
ahr:136 max:159 slept:7.5 weight:159lbs

3 hours of endurance miles on the Tarmac. Into Silverado canyon and back home. Nice little stead winds out in the canyons today.
AVG WATTS = 222

Wednesday Oct 30, 2013 #

5 AM

Bike 1:34:00 [4] 32.45 mi (20.7 mph) +620ft
slept:7.0 weight:160lbs

Intervals in the dark...time change soon....

12 PM

Run 55:00 [3] 7.7 mi (7:09 / mi) +525ft 6:43 / mi

Run on Alter G with altitude training mask

Tuesday Oct 29, 2013 #

6 AM

Run 50:00 [3] 6.58 mi (7:36 / mi) +425ft 7:10 / mi
slept:7.5 weight:159lbs

Run on alter G @ 75% BW with altitude training mask

1 PM

Bike 42:00 [2] 11.4 mi (16.3 mph) +475ft
ahr:106 max:128 slept:7.5 weight:160lbs

Easy recovery spin...

Monday Oct 28, 2013 #

6 AM

Swim 45:00 [3] 1.47 mi (30:37 / mi)
slept:8.5 weight:160lbs

2,600 yard recovery swim

1 PM

Run 25:00 [3] 3.44 mi (7:16 / mi) +125ft 7:02 / mi
slept:8.5 weight:159lbs

Run on Alter G @ 70% BW

Sunday Oct 27, 2013 #

9 AM

Cyclocross Bike 16:00 [3] 3.1 mi (5:10 / mi) +20ft 5:08 / mi

warm up b4 masters b race

10 AM

Cyclocross Bike 34:15 [5] 9.1 mi (3:46 / mi) +89ft 3:44 / mi
ahr:170 max:178

Masters b race... fell in the sand then went from last to 3rd place

11 AM

Cyclocross Bike 6:30 [3] 1.2 mi (5:25 / mi) +13ft 5:22 / mi

warm up for masters a race

12 PM

Cyclocross Bike 52:17 [5] +167ft
ahr:168 max:174

masters a race...lost my shoe out of the death pit..lost the pack = race over and a solid workout. Racing 2 of these things is brutal....

Saturday Oct 26, 2013 #

6 AM

Swim 55:00 [3] 1.82 mi (30:13 / mi)
slept:8.0 weight:160lbs

3,200 yard swim
600 warm up
10 x 150 paddels, buoy and band
2 x 500 cool down

2 PM

Bike 1:41:00 [3] 35.2 mi (20.9 mph) +1825ft
slept:8.0 weight:159lbs

1:30+ plus pre race ride with some tempo efforts....SpookyCross tomorrow.

Friday Oct 25, 2013 #

12 PM

Cyclocross Bike 1:03:00 [3] 18.0 mi (3:30 / mi) +475ft 3:25 / mi
ahr:114 max:142 slept:7.5 weight:160lbs

easy spin at lunch

Thursday Oct 24, 2013 #

6 AM

Bike 1:37:00 [3] 30.6 mi (18.9 mph) +1600ft
ahr:138 max:169 slept:5.5 weight:161lbs

Early AM ride on little sleep with Kurt...

Wednesday Oct 23, 2013 #

6 AM

Cyclocross Bike 42:00 [2] 11.0 mi (3:49 / mi) +285ft 3:44 / mi
ahr:106 max:124 slept:7.5 weight:159lbs

Easy recovery spin on cross bike

Tuesday Oct 22, 2013 #

6 AM

Run 32:00 [3] 4.22 mi (7:35 / mi) +150ft 7:20 / mi
slept:7.5 weight:159lbs

Run on Alter G with altitude training mask

3 PM

Bike 1:45:00 [3] 37.1 mi (21.2 mph) +975ft
ahr:140 max:165 slept:7.5 weight:159lbs

Interval work on PCH...
AVG WATTS = 244
Normalized = 267
Max Watts = 767

6 PM

Weights 40:00 [3]
slept:7.5 weight:159lbs

Back Squats warm up 2 x 12 with Bar
3 x 5 reps ending with 210#
Dead Lifts 3 2 x 10 warm up with 135#
3 x 5 reps ending with 205#

Toes to Bars 5 x 10 reps

Monday Oct 21, 2013 #

6 AM

Swim 45:00 [3] 1.41 mi (31:55 / mi)
slept:8.5 weight:159lbs

2,500 yard swim

1 PM

Run 30:00 [3] 4.01 mi (7:29 / mi) +125ft 7:16 / mi
slept:8.5 weight:159lbs

Run on Alter G with altitude training mask

Stretching 20:00 [3]
slept:8.5 weight:159lbs

Mobility WOD hips
TB Abs 4 x 25 reps

Sunday Oct 20, 2013 #

12 PM

Mountain Bike 2:43:00 [3] 36.2 mi (13.3 mph) +4500ft
ahr:121 max:152 slept:7.0 weight:159lbs

Endurance miles on the MTB...

Saturday Oct 19, 2013 #

6 AM

Swim 40:00 [3] 1.25 mi (32:00 / mi)
slept:6.5 weight:159lbs

2,200 yard swim..

10 AM

Bike 3:08:00 [4] 63.1 mi (20.1 mph) +3800ft
ahr:141 max:174 slept:6.0 weight:159lbs

3 hour + ride out and back in canyon
Avg watts = 240
Normalized = 267

Friday Oct 18, 2013 #

6 AM

Bike 46:00 [2] 12.2 mi (15.9 mph) +385ft
ahr:105 max:118 slept:7.0 weight:159lbs

Easy recovery spin

Thursday Oct 17, 2013 #

6 AM

Swim 40:00 [3] 1.25 mi (32:00 / mi)
slept:7.0 weight:158lbs

2,200 yard swim..

9 AM

Cyclocross Bike 1:53:00 [4] 30.8 mi (3:40 / mi) +625ft 3:36 / mi
ahr:134 max:162 slept:7.0 weight:158lbs

Cross practice in at Twinkle with lot's and lot's of accelerations..climbs, cornering, dismounts/mounts then some time on the road.

4 PM

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

Hips and hammy's

Wednesday Oct 16, 2013 #

6 AM

Bike 1:06:00 [3] 17.7 mi (16.1 mph) +375ft
ahr:104 slept:7.5 weight:159lbs

Easy ride with another flat...

C • stop! 5

12 PM

Run 35:00 [3] 5.15 mi (6:48 / mi) +275ft 6:28 / mi
slept:7.5 weight:159lbs

Run on Alter G

Tuesday Oct 15, 2013 #

6 AM

Swim 38:00 [3] 1.13 mi (33:37 / mi)
slept:7.0 weight:159lbs

2000 yard swim

9 AM

Bike 1:16:25 [4] 26.7 mi (21.0 mph) +375ft
ahr:139 max:167 slept:7.0 weight:159lbs

Intervals before my flat Garmin reset..

11 AM

Bike 49:14 [4] 17.5 mi (21.3 mph) +550ft
ahr:148 max:167 slept:7.0 weight:159lbs

Second half of intervals

5 PM

Weights 1:00:00 [3]
slept:7.0 weight:159lbs

Front squats 2 x 10 warm up
Then 3 x 5 enduring with 120#

Dead Lifts 2 x 10 warm up
Then 3 x 5 ending with 205#

Overhead Squats 2 x 10 warm up
Then 3 x 10 with 70#

3 rounds
10 overhead squats with 70#
8 hang power cleans with 70#
6 toes to bars

Monday Oct 14, 2013 #

6 AM

Bike 1:06:00 [3] 19.8 mi (18.0 mph) +325ft
ahr:104 max:122 slept:7.0 weight:160lbs

Easy AM spin on PCH

Sunday Oct 13, 2013 #

10 AM

Cyclocross Bike 42:12 [5] 9.12 mi (4:38 / mi) +500ft 4:24 / mi
ahr:166 max:174 slept:7.0 weight:160lbs

Cyclocross race at Vail lake...2nd Place Master 35+ B lost by .5 of second. Has a blast...what a sport.

4 PM

Weights 1:00:00 [3]
slept:7.0 weight:160lbs

10 x 10 Toes to Bars
Push Press 2 x 10 warm up then 3 x 5 reps ending with 85#
Back Squat 3 x 10 arm up then 3 x 5 ending with 200#
Dead Lifts 3 x 10 warm up then 3 x 5 reps ending with 175#
Hang Poser Cleans 2 x 5 warm up then 3 x 5 with 85#

Saturday Oct 12, 2013 #

5 AM

Bike 2:00:00 [3] 39.2 mi (19.6 mph) +1895ft
slept:7.0 weight:160lbs

2 hr ealy AM ride before soccer game...

Friday Oct 11, 2013 #

6 AM

Cyclocross Bike 42:00 [3] 11.4 mi (3:41 / mi) +285ft 3:36 / mi
ahr:104 max:122 slept:7.0 weight:159lbs

Easy cruise on the Cross bike..

1 PM

Stretching 30:00 [3]
slept:7.0 weight:159lbs

Stretching with mobility WOD band to the hips

Thursday Oct 10, 2013 #

6 AM

Run 30:15 [3] 4.5 mi (6:43 / mi) +150ft 6:31 / mi
slept:7.0 weight:159lbs

Run on alter g

9 AM

Bike 2:03:00 [3] 43.1 mi (21.0 mph) +1800ft
ahr:134 max:172 slept:7.0 weight:159lbs

2 hour solo on the Velo 605 route
AVG WATTS = 232
MAX WATTS = 831

5 PM

Weights 45:00 [3]
slept:7.0 weight:159lbs

Toes to bars 6 x 10
Overhead Squats with 65# 3 x 10
Dead Lifts 3 x 10 with 135#
3 x 5 ending with 185#
Front Squats 3 x 10 with 75#
Hang Power Cleans-Speed/Form Focus 4 x 5 with 65#

Wednesday Oct 9, 2013 #

5 AM

Bike 1:10:00 [3] 20.6 mi (17.7 mph) +405ft
ahr:110 max:121 slept:7.0 weight:159lbs

easy recovery spin

1 PM

Stretching 30:00 [3]

Mobility WOD hips and legs

Tuesday Oct 8, 2013 #

11 AM

Bike 2:01:00 [3] 43.4 mi (21.5 mph) +1500ft
slept:7.5 weight:159lbs

2 hour ride with tempo efforts with accelerations. 4 x 12 minutes broken up into intervals.
AVG WATTS = 246
Normalized = 267

5 PM

Weights 40:00 [3]
slept:7.5 weight:159lbs

Deep Squats 3 x 10 warm up
3 x 5 reps ending with 175#
Dead Lifts 3 x 10 warm up
4 x 5 reps with 185#
Toes to Bars 5 x 10 reps

Monday Oct 7, 2013 #

6 AM

Swim 32:00 [3] 1.0 mi (32:00 / mi)
slept:7.0 weight:160lbs

1.700 yard swim

12 PM

Run 30:00 [3] 4.0 mi (7:30 / mi) +125ft 7:17 / mi
slept:7.0 weight:160lbs

30 minute run on alter g 70% BW with altitude training mask

Sunday Oct 6, 2013 #

2 PM

Cyclocross Bike 1:52:00 [3] 31.8 mi (3:31 / mi) +2100ft 3:19 / mi
ahr:124 max:143 slept:8.0 weight:160lbs

Endurance miles on cross bike...pavement and dirt mix

5 PM

Weights 40:00 [3]
slept:8.0 weight:160lbs

Toes to bars 5 x 10
Dead lifts light 95# 5 x 12 reps
Push Press 5 x 5 with 65#
Overhead Squats with 65# 4 x 10 reps

Saturday Oct 5, 2013 #

Event: Big Bear Endurance State Championships

9 AM

Mountain Bike 15:00 [3] 4.65 mi (18.6 mph) +275ft

Warm up for BB state endurance championships

10 AM

Mountain Bike 3:56:00 [3] +6105ft
ahr:151 max:170

BB Endurance State Championships....4th 40-49 8 seconds off the podium and 3 minutes out of first. Stopped to see if Lesley was ok after a nasty crash with about 2 miles to go...checked up on her for a bit and then some dude passed me...o'well at least she appeared to be ok..thought for sure she broke something..same place i crashed at the second race this year in BB..