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Training Log Archive: BStarRacing-CJ

In the 31 days ending Mar 31, 2014:

	activity	#	time	miles		km		+ft
	Mountain Bike	15	29:31:22	412.7	(14.0/h)	664.18	(22.5/h)	41900
	Bike	10	23:44:30	473.55	(19.9/h)	762.1	(32.1/h)	27395
	Stabilization Work	5	3:20:00
	Stretching	6	3:15:00
	CrossFit	3	3:00:00
	Swim	4	2:10:00	3.85	(33:46)	6.2	(20:59)
	Run	3	1:08:30	9.05	(7:34)	14.56	(4:42)	435
	Eliptical	2	1:00:00	4.9	(12:15)	7.88	(7:37)
	Weights	1	1:00:00
	Total	49	68:09:22	904.05		1454.93		69730
averages - sleep:12 weight:158.9lbs

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Monday Mar 31, 2014 #

6 AM

Run 20:00 [3] 2.65 mi (7:33 / mi) +185ft 7:05 / mi
slept:7.0 weight:160lbs

20 minute run in the back bay

10 AM

Mountain Bike 2:08:00 [3] 30.5 mi (14.3 mph) +3450ft
ahr:128 max:148 slept:7.0 weight:160lbs

Cruise in El Moro...see how this 42 year old recovers for 56 miles of racing and 11+ thousand feet of climbing this weekend at Vision Quest..

3 PM

CrossFit 1:30:00 [3]
slept:7.0 weight:159lbs

Warm up air squats, rotations, push ups 3 x 10
High knees, butt kickers, lunge rotation walks 2x each

Back squats
1 x 5 at 50% max
1 x 5 at 60% max
2 x 5 at 80% max

12 minute AMRAP
21 RKBS with 35#
10 pull ups with red band
5 thrusters with 85#

5 rounds and 21 reps

Cumerford clamshell progression 3 x 10 reps each
TB ABS with 10# plate 4 x 50 reps
V rocker holds with 10# plate 3 x 30"
Side planks 3 x 1 minute each side

9 PM

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

Hips and legs, lacrosse ball

Saturday Mar 29, 2014 #

Event: Austin Rattler

8 AM

Mountain Bike 4:00:10 [3] 60.0 mi (15.0 mph) +3200ft
ahr:158 max:168 slept:6.0 weight:159lbs

Austin Rattler 12th place overall, 5th in the 40-49 division. Fun day overall, was the diesai on the first 2 loops because nobody wanted to do any work. Lost the group and ended up riding the rest of the race solo. Got the gold coin for Leadville...game on!

C • congrats 5

Friday Mar 28, 2014 #

8 AM

Mountain Bike 1:03:00 [3] 15.8 mi (15.0 mph) +875ft
slept:6.5 weight:159lbs

Pre ride for the Austin Rattler...1 loop. Course is going to be fun....

Wednesday Mar 26, 2014 #

6 AM

Swim 35:00 [3] 1.13 mi (30:58 / mi)
slept:7.0 weight:159lbs

2000 yard swim..

9 AM

Mountain Bike 2:18:00 [3] 33.3 mi (14.5 mph) +3850ft
ahr:138 max:163 slept:7.0 weight:159lbs

2+ hour MTB ride...last local ride b4 the Austin Rattler

C • Smoooooooth 2

Tuesday Mar 25, 2014 #

5 AM

Mountain Bike 1:11:23 [3] 17.2 mi (14.5 mph) +673ft
ahr:104 max:129 slept:7.0 weight:159lbs

Easy recovery spin on the MTB in the Back Bay

Monday Mar 24, 2014 #

5 AM

Bike 3:01:00 [4] 56.1 mi (18.6 mph) +4600ft
ahr:138 max:168 slept:7.0 weight:159lbs

3 hour ride with hill acceleration work on Newport coast.
Avg watts = 228
Normalized = 271

7 PM

Stretching 35:00 [3]
slept:7.0 weight:159lbs

Hips and lower legs

Sunday Mar 23, 2014 #

6 AM

Bike 1:19:30 [2] 23.1 mi (17.4 mph) +780ft
ahr:108 max:123 slept:7.5 weight:159lbs

Easy spin on the road

3 PM

CrossFit 1:00:00 [4]
slept:7.5 weight:159lbs

1000 meter row
Air squats, jumping jacks, rotations, push ups 2 x 10 each
WOD
5 rounds
200 meter row
10 wall balls with 14#
8 ab Matt sit ups
6 overhead squats with 65#
Total time 19:36

4 PM

Stabilization Work 30:00 [3]
slept:7.5 weight:159lbs

TB ABS 25 reps followed by plank for 1 minute with 15# plate on back - x 5 reps

Side planks 3 x 1 minute each side

Saturday Mar 22, 2014 #

6 AM

Mountain Bike 3:12:33 [3] 43.3 mi (13.5 mph) +6100ft
ahr:138 max:168 slept:7.0 weight:158lbs

Endurance miles...at El moro solo and early start

4 PM

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

Rumble roller session to the quads and glutes..

Friday Mar 21, 2014 #

11 AM

Mountain Bike 43:00 [3] 10.4 mi (14.5 mph) +425ft
ahr:113 slept:7.5 weight:159lbs

Easy spin on the MTB on the back bay dirt sections

Thursday Mar 20, 2014 #

5 AM

Mountain Bike 1:10:00 [3] 17.2 mi (14.7 mph) +575ft
ahr:113 slept:7.0 weight:158lbs

Easy recovery spin on the MTB on the dirt in the back bay

12 PM

Eliptical 30:00 [3] 2.4 mi (12:30 / mi)
slept:7.0 weight:158lbs

A little cario

1 PM

Stabilization Work 30:00 [3]
slept:7.0 weight:158lbs

TB ABS with MB 5 x 25 reps
V Rocker holds with MB 3 x 30"
(L) hip flexion, abduction, adduction with TB 3 x 12 reps

Wednesday Mar 19, 2014 #

6 AM

Swim 30:00 [3] 0.85 mi (35:18 / mi)
slept:7.0 weight:158lbs

Easy swim

10 AM

Mountain Bike 2:12:50 [3] 30.6 mi (13.8 mph) +4160ft
ahr:133 max:164 slept:7.0 weight:158lbs

Endurance miles in El Moro..the snakes are out..

4 PM

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

Rumble roller suffer fest..

Tuesday Mar 18, 2014 #

Eliptical 30:00 [3] 2.5 mi (12:00 / mi)
slept:7.5 weight:160lbs

Elipitical for 30 minutes....rest and some light active recovery

1 PM

CrossFit 30:00 [3]
slept:7.5 weight:160lbs

Modified Cindy
20 minute AMRAP

5 box jumps
10 push ups
15 air squats

Total 16 rounds and 5 reps on the box jumps.

Monday Mar 17, 2014 #

6 AM

Swim 35:00 [3] 1.02 mi (34:18 / mi)
slept:7.5 weight:159lbs

1800 yard swim

4 PM

Weights 1:00:00 [3]
slept:7.5 weight:159lbs

Front Squats 3 x 6-8 reps warm up with 65#
Then 3 x 5 ending with 105#
Push Press 4 x 12 with bar for warm up
Then 4 x 5 reps with 70#
Toes to Bars 4 x 10 reps
TB ABS 6 x 25 reps
Squat Thrusters 3 x 10 with 65#
Push ups 4 x 10 reps
Dead Lifts 2 x 10 with 75# warm up
Then 4 x 15 reps with 95# with strict form and hip opening

Sunday Mar 16, 2014 #

7 AM

Mountain Bike 3:31:00 [3] 45.7 mi (13.0 mph) +6300ft
ahr:131 max:159 slept:8.0 weight:159lbs

Endurance miles in El moro

Saturday Mar 15, 2014 #

Event: US CUP Bonelli Park

8 AM

Mountain Bike 17:16 [3] 4.4 mi (15.3 mph) +561ft

Bonelli Park US Cup warm up

Mountain Bike 1:34:27 [3] 19.1 mi (12.1 mph) +3700ft
ahr:162 max:171 weight:159lbs

US Cup Bonelli Park Race 4th Place CAT 1 40-44. Had 2nd and 3rd place in sight but just couldn't real them in. Tough race but had a blast. What a way to break in my first x country MTB race.

Friday Mar 14, 2014 #

6 AM

Swim 30:00 [3] 0.85 mi (35:18 / mi)
slept:7.0 weight:159lbs

1,500 yard leg shake out

11 AM

Mountain Bike 1:09:00 [3] 13.1 mi (11.4 mph) +2000ft
slept:7.0 weight:159lbs

Bonelli Park pre-ride...

Thursday Mar 13, 2014 #

6 AM

Mountain Bike 1:15:00 [3] 19.3 mi (15.4 mph) +680ft
ahr:108 slept:6.5 weight:160lbs

Easy recovery spin on the MTB

1 PM

Stabilization Work 35:00 [3]

Hip mobility WOD
TB ABS 4 x 25
Clams 4 x 15
Side lying hip abduction with TB 4 x 15
DL Bridge with TB with UE's overhead 4 x 12

Wednesday Mar 12, 2014 #

9 AM

Bike 2:18:30 [3] 46.8 mi (20.3 mph) +2700ft
slept:7.5 weight:159lbs

Steady state intervals with decreased effort. Race on Saturday.

10 PM

Stretching 30:00 [3]

Hammys and hips

Tuesday Mar 11, 2014 #

4 AM

Bike 2:16:41 [4] 45.6 mi (20.0 mph) +2500ft
ahr:135 max:158 slept:7.0 weight:159lbs

Steady State Intervals 5 x 12 minutes holding 305-320 watts
AVG WATTS = 240
Normalized = 268

12 PM

Run 25:00 [3] 3.35 mi (7:28 / mi) +250ft 6:58 / mi
slept:7.0 weight:159lbs

Easy run on the Alter G @70% BW

Monday Mar 10, 2014 #

6 PM

Stretching 30:00 [3]
slept:7.5 weight:159lbs

Stretching hips and glutes

Sunday Mar 9, 2014 #

8 AM

Mountain Bike 2:20:43 [3] 31.8 mi (13.6 mph) +3700ft
slept:7.5 weight:159lbs

MTB in the AM with Kurt and Hynesie..

Saturday Mar 8, 2014 #

10 AM

Bike 4:00:00 [3] 82.1 mi (20.5 mph) +3865ft
ahr:146 max:176 slept:7.0 weight:158lbs

Ride to Encinitas from San Clemente, with the big dogs Rob and Trent.
Avg watts = 247
Normalized watts = 287
Max watts = 1046
3568 kj

C • that is strong 4

Friday Mar 7, 2014 #

9 AM

Mountain Bike 1:25:00 [3] 21.0 mi (14.8 mph) +1650ft
ahr:117 max:132 slept:7.0 weight:159lbs

Easy cruise on the StumpJumper S-Works WC...I think this thing is going to climb like a goat..

Thursday Mar 6, 2014 #

4 AM

Bike 2:15:44 [4] 45.2 mi (20.0 mph) +2602ft
ahr:136 max:160 slept:6.5 weight:159lbs

4 x 12 steady state tempo efforts with 6' rest

12 PM

Stabilization Work 45:00 [3]
slept:6.5 weight:159lbs

Dynamic step downs 3 x 12
TB ABS 5 x 20
Standing hamstring curls 4 x 20
Fast kick out right 3 x 12
Planks 3 x 45"

Wednesday Mar 5, 2014 #

10 AM

Bike 2:50:05 [3] 58.6 mi (20.7 mph) +3343ft
ahr:138 max:161 slept:7.0 weight:159lbs

Steady State Intervals 3 x 12 with 6' recovery in Laguna Canyon. Will back up tomorrow with the same thing...dawn patrol
AVG WATTS = 242
Normalized WATTS = 273

4 PM

Stabilization Work 1:00:00 [3]
slept:7.0 weight:159lbs

SL Squat Touch 3 x 12 each
Standing TB Abduction 3 x 12
TB ABS with Band 5 x 50
Clam circuit with band 5 x 12 each
In line lunge 3 x 12 each
Supine hip flexion with band 3 x 12 each
Supine hip abduction with band legs up 3 x 12

Tuesday Mar 4, 2014 #

5 AM

Bike 1:10:00 [3] 23.1 mi (19.8 mph) +585ft
ahr:110 max:122 slept:7.0 weight:159lbs

Easy recovery spin on the computrainer

1 PM

Run 23:30 [3] 3.05 mi (7:42 / mi)
slept:7.0 weight:158lbs

Run on the Alter G @ 70% BW

Monday Mar 3, 2014 #

10 AM

Bike 2:13:00 [4] 44.2 mi (19.9 mph) +3620ft
ahr:145 max:173 slept:7.0 weight:159lbs

Field test with warm up and some riding after.
AVG WATTS = 247
Normalized WATTS = 277

Sunday Mar 2, 2014 #

9 AM

Bike 2:20:00 [3] 48.75 mi (20.9 mph) +2800ft
slept:6.5 weight:159lbs

Computrainer ride with tempo efforts.. 3 x 10 minutes. Legs felt like crap after this recovery week.

Saturday Mar 1, 2014 #

Event: Vail Lake Endurance MTB #1

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